Key Takeaways
Feeling anxious about going back to school is normal. Many teachers experience stress, burnout, or worry as the year begins.
Back-to-school anxiety can show up in different ways, from trouble sleeping to feeling overwhelmed.
Self-care, stress-management strategies, and support from a therapist can help you feel more confident as you start the school year.
If you’re a teacher who feels anxiety about going back to school, you’re not alone. Many teachers notice stress rising as the first day approaches. You may worry about lesson plans, classroom behavior, or meeting new students. These feelings are normal.
Teaching is meaningful work, but it also comes with high expectations. A recent survey found that teachers report much higher rates of stress and burnout than other working adults. Naming your anxiety is the first step to finding relief.
You don’t have to push through this stress by yourself. There are tools and supports that can help you feel more steady as you start the school year. By learning ways to calm your mind and organize your time, you can lower your anxiety and feel more confident.
What back-to-school anxiety feels like for teachers
Back-to-school anxiety can show up in different ways. You might feel a pit in your stomach the night before the first day. You may replay lesson plans in your head or worry that you forgot something important. You could feel restless, have trouble sleeping, or notice your patience wearing thin at home. Some teachers describe it as feeling pulled in too many directions at once.
For some teachers, the nerves fade after the first week once routines set in. For others, the worry can stretch into the first month. If you notice that your anxiety isn’t easing up — or if it starts to affect your sleep, mood, or ability to enjoy teaching — it may be time to reach out for extra support. Talking with a therapist can help you build tools to manage stress and find balance as the year begins.
Why you might dread returning to the classroom
Dreading the start of school doesn’t always mean you have anxiety. You may feel this way for many reasons, and those reasons can be very personal to you.
Some common factors that may make you feel anxious include:
The weight of responsibilities: Lesson planning, grading, and classroom prep can feel endless. Sometimes, the workload alone can create a sense of dread before the school year even begins.
Lingering burnout: Teaching can be emotionally demanding. And if you finished last year feeling drained, that exhaustion doesn’t always disappear over the summer. Burnout can make it hard to find excitement in starting fresh.
Underlying mental health conditions: Anxiety, depression, and other mental health conditions can magnify worry or self-doubt about returning to school. These challenges deserve just as much attention as the logistics of teaching.
Concerns about safety and stability: From school violence to classroom management, safety worries can weigh heavily on teachers and make stepping back into the classroom feel daunting.
Challenges with balance: Managing personal responsibilities, family needs, or health concerns alongside teaching can feel overwhelming.
It’s normal if more than one of these factors resonates with you. Naming what’s underneath the dread can be the first step toward finding support and easing the load.
How to ease anxiety around going back to teaching
Going back to the classroom can be stressful, but there are ways to make the transition smoother. You can manage your anxiety and feel more confident by:
Prioritizing self-care: Make time for sleep, balanced meals, and movement. Small daily routines can help boost your energy and mood.
Managing anxiety in the moment: Use deep breathing, mindfulness, or short breaks during the day to stay grounded and reduce stress.
Reframing negative thoughts: Notice when your mind jumps to negative thinking, like, “I can’t do this.” Then, challenge it with thoughts like, “I’ve handled challenges before and can handle this too.”
Reconnecting with your passion for teaching: Reflect on what parts of teaching bring you joy. Focusing on these moments can help you feel more motivated.
Exploring your career path with professional support: If anxiety feels overwhelming or you’re losing interest in teaching, a therapist can help you reflect on your options. They can also guide you in clarifying your goals and deciding whether a change might be right for you.
With consistent strategies and support, you can manage anxiety and start the school year feeling more prepared and confident.
Clinician's take
Back-to-school anxiety often comes from the constant demands placed on teachers, who feel pressure to have everything perfect right away. That culture can make the season feel more stressful than exciting. With the right support and realistic expectations, though, teachers can approach the new year with renewed energy and purpose.
Find care with Rula
Going back to school can make teachers feel stressed or anxious, and that’s normal. Self-care, simple strategies, and support from a therapist can help you feel more confident and ready for the year.
At Rula, we’re committed to delivering a comprehensive behavioral health experience that helps people feel seen and understood so they can get back to feeling their best.
Rula makes it easier to find a licensed therapist or psychiatric provider who accepts your insurance so you don’t have to choose between affordable care and excellent care. With a diverse network of more than 15,000 providers, 24/7 crisis support, and appointments available as soon as tomorrow, we're here to help you make progress — wherever you are on your mental health journey.
