Heading back to school can feel like a fresh start.
And that can be really exciting! New classes, seeing your friends again, maybe even meeting new people and getting back into a routine. But there can also be a lot of pressure that comes with it.
Maybe this is the year you’re going to get better grades. And finally get organized. And cut back on your procrastinating. Maybe make more friends. Be more confident. Exercise more. Spend less time on your phone. Somehow become the person who has their whole life figured out.
That’s a lot to put on yourself. That’s a lot for anyone!
The truth is, you don’t have to come back to school as a completely “new you.” You can just be you, and take things one step at a time.
Where Does the Pressure Come From?
Sometimes the pressure comes from other people. Your parents probably have expectations. Teachers might encourage you to be better than ever before. Friends might seem like they’re already making plans and setting goals. (Or maybe they don’t even need to try to get good grades.)
But a lot of the pressure can also come from inside your own brain.
Maybe last year you struggled in a class or didn’t feel like yourself. You might be thinking, “This year has to be different.”
That’s totally understandable.
But when “I want to do better” turns into “I can’t mess up this year,” it can create a lot of anxiety.
Suddenly, every test feels like a really big deal. Instead of looking forward to school, you’re already worrying about everything that could go wrong.
You Don’t Need a Total Makeover
There’s nothing wrong with wanting to make some changes when a new school year starts.
Maybe you want to get better at managing your time or ask for help when you’re struggling. Those are great goals.
But you don’t need a massive list of things you’re going to “fix” about yourself.
Instead of, “This year, I’m going to completely change my life.”
Create achievable goals like: “I’d like to get a little better at managing my homework.”
And if you have a bad week? You haven’t failed. You just had a bad week.
You Can Ask for Help
If you’re feeling too anxious or overwhelmed, or if your feelings are negatively affecting your schoolwork, friendships, or everyday life, it’s worth talking to someone.
That’s where BounceBack® Ontario comes in. We have free resources for teens that can help you understand what’s going on, work through difficult thoughts and feelings, and build some skills for helping you to manage stress or anxiety.
You don’t even need to wait until things get really bad before asking for support.
Be Yourself First
A new school year doesn’t have to mean a new personality, a perfect routine or a completely different version of you. Be yourself!
Remember: you don’t have to change everything at once. You don’t have to get everything right. And you definitely don’t have to prove your worth to anyone.
When things don’t go according to plan, that’s okay. Take a breath, ask for help and try again.
Frequently Asked Questions About Back-to-School Stress
1. Is it normal to feel stressed about going back to school?
Absolutely. A new school year means new routines, expectations and sometimes new people. Feeling stressed or overwhelmed is a common response to all that change.
2. Why am I so afraid of failing at school?
Fear of failure can happen when you put a lot of pressure on yourself or start connecting your performance with your self-worth. Remember that making mistakes and struggling with something are normal parts of learning.
3. How can I stop putting so much pressure on myself as a student?
Start by lowering the expectations that aren’t realistic or helpful. Choose a couple of small, meaningful goals instead of trying to change everything at once.
4. What if I mess up at the beginning of the school year?
You haven’t ruined anything. One bad test, difficult day or awkward moment doesn’t determine how the rest of your year will go. There’s always another day to try again.
5. What can I do if school stress gets to me?
Talk to an adult you trust and let them know what’s going on. You can also explore the free mental health resources available through BounceBack® Ontario for practical strategies to manage stress, worry and low mood. Register for BounceBack® Ontario right now!
