Don’t let back-to-school anxiety ruin your year – here’s a psychologist’s advice for coping

“Will it be the same as last year? Or will it be completely different? ... You’re unsure if you’ll fit in,” the 17-year-old shared.

Adrian Low, a chartered psychologist who specialises in stress research, spoke to Young Post about why students feel stressed before returning to school and what they can do to alleviate their anxiety.

“Some common reasons [for back-to-school anxiety] include concerns about academic performance, social pressures, and uncertainty about what to expect in the new school year,” said Low, who is also the president of the Hong Kong Association of Psychology.

For most students, their anxiety towards going back to school stems from uncertainty over whether they can meet everyone’s expectations – amid schedules packed with classes, extracurriculars and social outings.

“It’s almost as if I’m preparing to go back into the sleep deprivation cycle, where I wake up very early every morning feeling a lack of energy,” Kylie noted.

“The pressure to do well at the beginning and continue the momentum is rather daunting.”

In May, researchers from the University of Hong Kong found that more than 40 per cent of the youngsters polled cited academic stress as their primary source of anxiety.

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“Students can get overwhelmed by academic demands ... [because of] high expectations from parents or teachers [and] fear of failure,” Low noted.

He pointed out that getting high marks was not the only source of pressure – teens also faced unrealistic expectations created by social media.

The psychologist explained that students might compare themselves to what they see on social media. After months of not meeting most of their schoolmates in person, all they have seen are people’s posts.

“People often present their best selves on social media, which can make others feel inadequate or as if they don’t measure up. This can lead to feelings of anxiety and self-doubt,” Low said.

For example, some students might have gone on holiday with their families and shared about it on social media, whereas those who could not afford to travel may worry about being left out in conversations.

To a certain degree, these sources of anxiety are normal for students, who can learn ways to cope with academic pressure and social media expectations.

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But for those who fear returning to school because they are being bullied, it is a more serious situation.

Low said: “[Students] may be anxious about going back to school because they fear that they will experience the same or similar mistreatment again.”

According to a survey conducted by Save the Children Hong Kong in 2021, nearly 25 per cent of children polled were often or always worried about being bullied or having to deal with violence from other children and young people.

The psychologist stressed that schools should provide anti-bullying policies and support for victims.

“Bullying can have long-lasting effects on students ... including low self-esteem, anxiety, depression, difficulty trusting others, feelings of isolation or loneliness, and even physical symptoms such as headaches or stomach aches,” he explained.

Anxiety not only affects your emotional well-being but also physical health. Especially if you are stressed for a long period of time, it can cause problems with your sleep schedule, digestive system, immune system and more.

That’s why it is crucial to address what is going on.

Low noted that the signs of anxiety varied for everyone. You might find yourself excessively worried, restless or irritable, or you might be avoiding social situations and struggling to concentrate. Physical symptoms include headaches, nausea or difficulty sleeping.

To cope with back-to-school anxiety, you can start by making changes to your daily routine.

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Low suggested “familiarising oneself with the school or routine before school starts, developing a plan for managing stress and anxiety, [and] setting realistic goals.”

You can try working with your teacher or a person you trust to identify achievable weekly or daily tasks to help you reach your target.

But no matter what, don’t neglect your well-being.

“It can be helpful to practise self-care techniques such as regular exercise, getting enough sleep, and engaging in activities you enjoy,” the psychologist said.

“Techniques such as mindfulness and deep breathing can help manage anxiety symptoms in the moment.”

To develop your ability to deal with stress, Low recommended emotional literacy education, which teaches self-awareness to manage your feelings.

“Teachers can help students develop emotional literacy by providing vocabulary to describe different emotions and by modelling good emotional regulation,” Low said, referring to the practice of collecting your thoughts before acting out on what you feel.

He suggested the RULER approach from the Yale Centre for Emotional Intelligence, which involves recognising emotions, understanding the causes and effects, labelling the feelings, expressing them appropriately and regulating them.

The psychologist added that teachers could help build these skills by encouraging students to express their emotions through journaling, art or other creative outlets.

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Kylie agreed that emotional literacy could help her articulate her feelings and deal with the ups and downs of the new school year.

“Rather than having negative hypothetical thoughts, I would make myself think positively. I would look back at what I enjoyed last school year and make it happen again or make it even better,” she shared.

Low also highlighted the need for a supportive environment for students, adding that parents should use positive reinforcement, such as praising their children when they express their emotions.

“Parents can convey the message that their child is not alone in facing challenges and that there are people who can help.”

Low also emphasised early intervention and treatment to prevent anxiety from becoming chronic: “If the anxiety is severe or persistent, or if the student is struggling to manage their symptoms, it may be time to seek professional help.”