Back To School Anxiety: It's More Common Than You Think

That familiar knot in your stomach as September approaches? You're not alone. Whether you're starting your junior year, beginning grad school, or returning to work after a long-needed break, back-to-school anxiety affects more young adults than we realize.

Take River, a 22-year-old starting their master's program. Despite excellent undergraduate grades, they're plagued by thoughts like "I don't belong here" and "everyone is smarter than me." Sound familiar? This is imposter syndrome, and it's incredibly common during transitions.

Why Going Back to School Anxiety Happens

Academic pressure, social uncertainty, and major life changes create a perfect storm for anxiety. Your brain interprets these unknowns as threats, triggering that fight-or-flight response even when you're just thinking about registration deadlines.

CBT and DBT Tools That Actually Help

Challenge Your Thoughts (CBT): When you think "I'll fail," ask yourself: "What evidence supports this? What would I tell a friend having this thought?" Often, our anxious predictions aren't based in reality.

Use TIPP Skills (DBT): When anxiety peaks, try Temperature (splash cold water on your face), Intense exercise (jumping jacks for 30 seconds), Paced breathing (4 counts in, 6 counts out), or Paired muscle relaxation.

Distress Tolerance: Accept that some anxiety is normal during transitions. You don't need to eliminate every uncomfortable feeling to move forward successfully.

Remember: Growth Happens in Discomfort

That anxiety you're feeling? It's often a sign you're challenging yourself and growing. River learned to reframe their nervousness as excitement about new opportunities rather than evidence of inadequacy.Through DBT skills practice, River now uses opposite action when imposter syndrome hits, attending study groups despite feeling "not smart enough." They've discovered that acting opposite to anxiety's demands actually reduces its power over time.If back-to-school anxiety feels overwhelming, remember that seeking support isn't weakness...it's wisdom! You deserve to thrive, not just survive, this transition and I am here to help!

Ready to develop personalized strategies for managing your back-to-school anxiety? Reach out for a consultation to explore how therapy can support your academic and personal success.