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How to Calm Back-to-School Anxiety After a Break

I used to get anxious the night before going back to school after winter or spring break. I’d lie in bed, wide awake, thinking about my early alarm clock, what to expect academically and socially upon my return to school, and the general chaos of getting back into a routine.

And of course, the more I stressed about not sleeping, the harder it was to actually fall asleep. Eventually, though, I figured out a few ways to handle that pre-school anxiety and make the transition back a lot easier.

1. Get Back Into Routine Early

One of the biggest reasons going back to school feels stressful is because breaks completely throw off your schedule. If you’ve been staying up late and sleeping in, suddenly trying to fall asleep early the night before school starts is basically setting yourself up for failure. Instead, try adjusting your sleep schedule a few days before break ends—go to bed earlier, wake up earlier, and get used to a normal routine again.

2. Prepare the Night Before

A lot of my anxiety came from worrying that I wasn’t ready—like I’d forgotten an assignment or would be scrambling to find my backpack in the morning. A simple fix? Set everything up the night before. Pack your bag, lay out your clothes, and double-check any homework. Knowing you’re prepared takes away a lot of the stress.

3. Ease Into the School Mindset

Instead of going from total relaxation to full-speed school mode overnight, ease into it by doing something school-related before break ends. This doesn’t mean doing extra homework, but maybe reviewing notes, reading a little, or even organizing your school supplies. It helps your brain remember, Oh right, school exists.

4. Do Something Relaxing Before Bed

If you spend the whole evening dreading school, you’re just feeding your anxiety. Instead, do something enjoyable before bed—watch a favorite show (nothing too intense), read, or listen to calming music. Scrolling through social media isn’t the best idea, though—it’ll just keep your brain wired.

5. Remind Yourself It’s Never as Bad as You Think

The anticipation is always worse than the reality. Every time I got anxious before going back to school, I’d remind myself that within a few hours of being there, everything would feel normal again. The first day back is usually pretty easy, and once you’re in the swing of things, break will feel like a distant memory.

If you struggle with back-to-school anxiety, know that you’re not alone—and that it gets easier when you prepare, keep things in perspective, and take care of yourself. And if all else fails, just remember: summer break is coming.

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