Teen Anxiety: The Pressures of a New School Year and How to Help
A new school year can feel like a fresh start, but for many teens it also brings a spike in anxiety. Timetables change, academic expectations rise, social groups shift, and extracurriculars compete for time and attention. As a parent or caregiver of a teen, you might notice sleep changes, irritability, headaches or stomachaches, procrastination, or school avoidance as September approaches. These may be common signs to look for indicating that anxiety is at play. According to the Canadian Paediatric Society, PMC Anxiety is one of the most common mental health concerns for Canadian children and adolescents, and it often becomes more visible around school transitions.
Why back-to-school can feel overwhelming for teens
Academic pressure: New courses and heavier workloads can amplify worries about performance and future goals. This may be particularly true for those in their senior year as the additional pressures of a post secondary institution can add additional anxiety. Across Canada, including locally in British Columbia, youth mental health indicators show meaningful levels of anxiety symptoms, underscoring how academic stress can land on already-full plates. (Statistics Canada, Statistics Canada)
Social dynamics: Changing peer groups, navigating friendships, and fear of judgment can heighten social anxiety. National surveys and clinical guidance point to social stressors as common triggers during transitions. (Canadian Paediatric Society, PMC)
Uncertainty and change: New schools or routines can feed “what if?” thinking. This can be heightened for teen students transitioning into their first year of high school or teens starting the new school year at a new school. What helps? According to Anxiety Canada, predictability and gradual exposure reduce anxiety over time. The key here is to check in with your teen and help them establish a routine ahead of the new school year as well as in the first few weeks, whether they show it or not, the planning ahead may help them overcome anxiety and they will be grateful for the support.
How to help your teen with overcoming new school year anxiety:
1) Recognize it and normalize it.
It’s important to speak with your teen and acknowledge that anxious thoughts and body sensations are uncomfortable but not dangerous; they’re part of the body’s alarm system. Validating how your teen feels reduces shame and opens the door to coping skills. According to Anxiety Canada and heretohelp.bc.ca parents should encourage calm, empathetic language such as: “I get that this is tough, and I know you can handle tough things.”
2) Keep school attendance the default.
Avoidance offers quick relief but teaches the brain that school is unsafe, strengthening anxiety in the long run. Clinical guidance recommends supporting attendance with compassionate structure. For some teens and families a stepwise “exposure” meaning attending specific classes first, then building up, may be a great solution. If school refusal emerges, according to Canadian Paediatric Society it’s important to seek collaboration with your teen’s school and a mental health professional early.
3) Build predictable routines.
Consistent sleep/wake times, a simple evening wind-down (pack bag, prep lunch, confirmation of transportation, and a morning routine reduce uncertainty and cognitive load, which may fuel anxiety. These routines helped when they were younger, and they can help again now.
4) Practice skills that calm the nervous system.
Brief, repeatable tools help teens ride out anxious spikes: slow belly breathing, paced exhale (e.g., 4-in/6-out), grounding with the five senses, and short movement breaks. These skills are widely recommended in child and youth anxiety resources and can be rehearsed at calm times before they’re needed. (Anxiety Canada)
5) Use “thought coaching,” not arguments.
Help your teen notice common thinking traps such as catastrophizing or mind-reading and test them with gentle questions. For example, “What’s the most likely outcome?” “What small steps would help?” Cognitive and exposure-based strategies are first-line, evidence-supported approaches for anxiety in children and youth according to the PMC.
6) Strengthen connection and supports.
Protect time for low-pressure connection with your teen. Plan short walks on the White Rock pier, a quick drive along Beach Avenue, or a screen-free treat after school. Support social reconnection such as study partners, clubs,or teams. High schools have come a long way and offer a variety of groups, teams and clubs to help with inclusivity. Being a part of these groups helps to reduce isolation and builds mastery, both protective against anxiety.
7) Collaborate with the school.
As a parent you will get a sense of whether a brief meeting with a counsellor or teacher ahead of the new year or in the first few days or weeks would benefit your teen, trust your instinct. It’s important to share triggers, accommodations, and a check-in plan can make the transition easier. Canadian Paediatric Society encourages coordinated care among families, schools, and clinicians, especially when anxiety affects attendance or grades.
When to consider extra support
If anxiety lasts most days for several weeks, leads to frequent school absences, panic attacks, persistent sleep problems, or significant distress or impairment, it may be time for professional help. Across Canada, anxiety disorders are prevalent among youth, and early, evidence-based support, such as cognitive-behavioural therapy (CBT), exposure strategies, and parent-coaching, can be highly effective.
If you sense that your teen is feeling the weight of the new school year, you don’t have to navigate it alone. Our team in White Rock provides evidence-based teen counselling tailored to local school rhythms and family routines. We’re here to help your teen build coping skills, confidence, and momentum, one manageable step at a time. Learn more about our Teen Counselling services and book a FREE consultation for teen counselling with our team today. For your family's convenience, we offer virtual and in person appointments.