Anxious About Going Back to School? What Can Help in the Next Two Weeks
- Kristin Kurian
- 7 days ago
- 6 min read
You can feel September getting closer.
Maybe your schedule is not fully set yet. Maybe you have emails you have not opened, supplies you have not bought, courses you have not looked at, or a routine that feels far away from where it needs to be.
Thinking, “I should be more prepared by now.”
But instead of getting ready, you feel stuck, avoidant, restless, irritated, or tired. You keep scrolling, sleeping in, overthinking, or putting things off because thinking about school feels like too much.
You are not alone. Many students feel this way before September, even if they are not saying it out loud.
Why Does Going Back to School Feel So Overwhelming
Going back to school is not just about returning to classes.
It can also mean returning to routines, deadlines, commuting, social pressure, assignments, group work, professors, teachers, placements, exams, and expectations from yourself and others.
You may be worried about:
falling behind again
keeping up with the workload
seeing people after the summer
making friends or feeling left out
managing anxiety in class
commuting or getting to campus
balancing school, work, and family
starting a new program or year
feeling judged by classmates
not feeling ready
Even if you have gone back to school before, this transition can bring up stress.
Sometimes the hardest part is not the first day itself. It is the buildup before.
When You Know You Should Prepare but Keep Avoiding It
Avoidance can be confusing.
You know that opening your timetable, checking your email, or making a plan could probably help. But every time you try, you feel a wave of anxiety and put it off again.
This does not mean you are lazy.
Avoidance often happens when something feels too big, too uncertain, or too uncomfortable to face all at once. Your mind may be trying to protect you from feeling overwhelmed, but the longer you avoid it, the heavier it can feel.
You may notice:
you avoid checking school emails
you delay buying supplies or organizing your schedule
you tell yourself you will start tomorrow
you feel guilty when you rest
you overthink instead of taking action
you feel frozen by small tasks
you wait until the last minute, then feel panicked
The goal is not to shame yourself into preparing.
The goal is to make the next step small enough that you can do it.
What Can Help in the Next Two Weeks
You do not need to fix your whole life before school starts.
You do not need a perfect routine, a perfect plan, or a completely different version of yourself.
You need a few small steps that make September feel less overwhelming.
1. Look at the basics
Start with the information that affects your first week.
You might check:
your start date
your class schedule
your commute or route
your first deadlines
required books or supplies
placement or work expectations
important school emails
This does not mean planning the whole semester. It means giving your brain less uncertainty to carry.
2. Pick one routine to restart
Trying to change everything at once usually backfires.
Choose one routine that would make school easier.
It could be:
waking up a little earlier
eating breakfast before noon
going to bed at a more consistent time
checking your calendar once a day
doing one school-related task each morning
leaving the house once a day
reducing late-night scrolling
Start smaller than you think you need to.
A routine does not have to be perfect to be useful.
3. Make a “first week” plan, not a life plan
When school anxiety shows up, your mind may try to plan the whole year.
That can make everything feel impossible.
Instead, ask:
What do I need for the first week?
You might need to know where you are going, what time to leave, what to bring, who to contact if something goes wrong, and when you will have time to rest.
That is enough to start.
4. Prepare for the social part
For many students, back-to-school anxiety is not only about academics.
It is also about people.
You may feel nervous about seeing classmates, making conversation, eating alone, walking into class, joining groups, or figuring out where you fit.
It can help to keep expectations realistic.
You do not need to be instantly social. You do not need to make your closest friends in the first week. You do not need to say yes to every invitation.
A simple goal might be:
say hello to one person
stay on campus for a short time after class
attend one orientation or club event
message someone you already know
find one place where you feel comfortable between classes
Small moments of connection count.
5. Decide what support you can use
You do not need to wait until things fall apart to ask for help.
Before school starts, it can help to know what support is available.
That might include:
academic advising
accessibility services
campus counselling
a trusted friend or family member
a teacher, professor, TA, or supervisor
therapy outside of school
tutoring or study support
Support is not a sign that you cannot handle school. It is one way to make school more manageable.
If You Feel Like You Wasted the Summer
A lot of students feel guilty at the end of summer.
You may feel like you should have rested more, worked more, saved more money, seen more friends, prepared earlier, or figured more things out.
That guilt can make the transition even harder.
But summer does not have to be perfectly used to count.
Maybe you were tired. Maybe you needed downtime. Maybe you were overwhelmed. Maybe you did not know what you needed until now.
Instead of using the next two weeks to criticize yourself, you can use them to gently prepare.
You are allowed to start from where you are.
How Therapy Can Help With Back-to-School Anxiety
Therapy can offer a place to talk through what is making school feel so heavy before you are in the middle of it.
For teens and young adults, therapy may help with:
anxiety about going back to school
school avoidance or procrastination
difficulty getting started
worry about falling behind
social anxiety
perfectionism
pressure from family or school
building routines that feel realistic
preparing for classes, placements, or campus life
Therapy is not about forcing you to become more productive overnight. It is about understanding what feels hard, what keeps getting in the way, and what kind of support may help.
A summer therapy intensive may also be helpful if you want focused support before September begins. Longer sessions can give more time to sort through what has been building and create a realistic plan for the first few weeks of school.
You may also find these pages helpful:
FAQ: Anxious About Going Back to School
Is it normal to feel anxious about going back to school?
Yes. Many students feel anxious before school starts, especially when routines, classes, deadlines, commuting, placements, or social expectations are about to begin again. Feeling anxious does not mean you are not capable. It may mean the transition feels stressful.
What can I do if I feel unprepared for school?
Start small. Check the information you need for the first week, choose one routine to restart, and complete one school-related task at a time. You do not need to prepare for the whole semester all at once.
Can therapy help with back-to-school anxiety?
Therapy can help you understand what is making school feel overwhelming, build practical coping tools, and create realistic next steps. You do not have to wait until you are struggling to reach out.
Start with a Free Consultation
If you are anxious about going back to school, you do not have to figure it out alone.
You may need a place to pause, talk honestly, and prepare for September in a way that feels realistic.
A free consultation can give you a chance to ask questions and explore whether teen therapy, young adult therapy, or a summer therapy intensive may be a good fit.
Author Bio
Kristin Kurian, RP, MHSc, MA, is a Registered Psychotherapist and the founder of A New Perspective Psychotherapy in Toronto. She supports teens, young adults, and parents navigating anxiety, stress, school challenges, family concerns, emotional overwhelm, identity development, and life transitions. Kristin offers in-person therapy in Toronto and online therapy across Ontario.
