7 tips to help your child manage anxiety and stress as they transition to high school

In addition to excitement, it’s common for teens to experience a mix of anxiety and stress as they face academic challenges, social pressures, and greater responsibilities.

As a parent, understanding how to support your child during this transition can make a world of difference.

1. Be the conversation starter

Starting high school brings a lot of unknowns, which can be a major source of anxiety for teens. While getting your teen to open up can feel like pulling teeth, it can be helpful to ask open-ended questions like, “What are you most looking forward to?” or “Is there anything about high school that’s making you nervous?”

By creating a safe space for them to express their feelings, you can identify specific concerns and work together to address them. It’s also important to normalise these conversations. Reassure your child that it’s completely normal to feel anxious about new experiences. This validation can go a long way in reducing stress.¹

2. Establish a consistent routine

High school comes with a lot of changes – multiple teachers, a significantly larger cohort, and usually a new environment. One way to ease this transition is by setting up a consistent routine. Help your child develop a daily schedule that includes time for schoolwork, extracurricular activities, relaxation, and sleep. A regular routine provides structure and can reduce feelings of being overwhelmed by helping your child manage their time effectively. Plus, it’ll help you feel less stressed too!²

Consistency in sleep routines is especially important. Teens need around eight to 10 hours of sleep each night, and establishing a bedtime routine can help ensure they’re well-rested, which directly impacts their ability to manage stress (and can lessen that infamous teenage irritability).³

3. Encourage healthy coping mechanisms

When anxiety and stress arise, having healthy coping strategies can help your teen stay present and manage overwhelming emotions.⁴ Introduce your child to techniques like deep breathing exercises, mindfulness practices, or journaling to help them process and manage their emotions.⁵ Encouraging regular physical activity, whether through sports, walking, or simply moving around, is also crucial for mental health.⁶

Teach your child that stress is a natural response to challenging situations and guide them in finding positive outlets. The earlier they develop healthy coping habits, the better equipped they’ll be to handle stress throughout their high school years and well into adulthood.⁷

4. Normalise asking for help

A lot of teens feel they need to handle everything on their own, which can lead to unnecessary stress. Remind your child that it’s okay to ask for help when they need it, whether that’s reaching out to you, talking to a teacher, or consulting a school counsellor. Sometimes, just knowing support is available can alleviate a lot of anxiety.⁸

Encourage them to be proactive in seeking help, whether it’s academic assistance, managing social issues, or dealing with mental health concerns. It’s important for them to understand that asking for help is a sign of strength, not weakness.⁸

5. Prepare for social changes

High school often brings shifts in social dynamics, which can be a significant source of anxiety for teens. Friendships may evolve, and your child might worry about fitting in. Reassure them that it’s normal for friendships to change and that it may take time to find a new group of friends. Encourage them to join clubs or extracurricular activities where they can meet others with similar interests.

6. Break down the unknown

One of the main sources of anxiety during a big transition is fear of the unknown. To help ease this, try to familiarise your child with their new environment before school starts. If possible, visit the school together so they can get used to the layout and locate key areas like their classrooms, locker, and canteen. If your teen thinks visiting with you is somewhat mortifying, see if they can join an orientation with friends.

Walking through their schedule and discussing what a typical day will look like can also provide a sense of control and reduce first-day jitters. The more familiar they are with their surroundings, the more confident they’ll feel.

7. Keep an eye on their emotional health

While some anxiety is normal, it’s important to be aware of signs that your child may be struggling more than usual. Excessive worry, withdrawal from activities they used to enjoy, changes in eating or sleeping habits, or physical symptoms like headaches and stomach aches can indicate that their stress levels are too high.⁹

Check in regularly and offer reassurance, but don’t hesitate to seek professional help if you notice ongoing signs of distress. Early intervention can prevent minor concerns from developing into more serious mental health issues.¹⁰

There are also some great free services available through mental health organisations such as:

• Beyond Blue
• Lifeline
• Black Dog Institute
• Headspace

For a full list of services recommended by the government, check out the Head to Health service providers page.

If you or someone you know is struggling, you’re not alone and there are several places you can turn to for help.

• Lifeline – 13 11 14
• 1800RESPECT – 1800 737 732
• White Ribbon
• Kids Helpline – 1800 55 1800