Nervous About the New School Year? Try a Little Self-Compassion

The start of a new school year can bring a swirl of emotions—excitement, nervousness, and maybe even a little dread. Will I make new friends? Will the classes be too hard? What if I mess up?

If you’re feeling anxious, you’re not alone. It’s completely normal to be nervous before school starts, especially when you're stepping into new situations or trying to live up to expectations. Instead of pushing those feelings away or pretending you’re fine, try something different this year: self-compassion.

Self-compassion means being kind to yourself when things feel hard—just like you’d be kind to a friend in the same situation. It’s not about being soft or giving up; it’s about building emotional strength so you can handle stress in a healthy way.

Here are some self-compassion tools to help ease your back-to-school nerves:

1. Talk to yourself like a friend
When your inner critic shows up—“You’re not smart enough” or “Everyone else has it figured out”—pause and ask: Would I say this to a friend? If not, try something gentler like, “It’s okay to feel unsure. I’m doing my best.”

2. Acknowledge your feelings without judgment
Instead of fighting your anxiety, name it: “I feel nervous because this matters to me.” Naming your emotions can actually help calm your brain and make those feelings easier to manage.

3. Remember you're not alone
Everyone has back-to-school jitters, even if they don’t show it. That person who seems totally confident? They probably have worries too. You're part of a bigger human experience.

4. Take a self-compassion break
Feeling overwhelmed? Try this:

• Close your eyes for a moment.

• Take a deep breath.

• Say to yourself:
  “This is a tough moment. I’m not alone. May I be kind to myself right now.”

5. Focus on progress, not perfection
You don’t have to be perfect. You just have to show up. Every step you take—asking a question in class, introducing yourself to someone new—is a win.

Starting a new school year is brave. So be gentle with yourself. The more compassion you show yourself, the more confidence and calm you’ll carry with you into every class, hallway, and challenge ahead.