Understanding Anxiety During Times of Change

For many teenagers and families, this time of year brings about change. A new school year is beginning, some students are returning after long holidays, and others are preparing to take the next big step to college or university. These moments of transition can feel exciting, but they can also bring with them something else: anxiety.

Anxiety is something we all experience, yet we often avoid talking about it. It can make us feel nervous, unsettled, weak and even overwhelmed — especially when we are facing new situations. If you are feeling this way right now, you are not alone.

Why Anxiety Rises When Change Happens

Anxiety is your body’s natural way of responding to uncertainty. When something new or unfamiliar is ahead, your mind goes into alert mode. You may notice your heart beating faster, your stomach feeling unsettled, or your thoughts racing. These are completely normal responses, part of your body preparing you to face what comes next.

Big changes — starting a new school, moving into a different year group, leaving home for the first time, or stepping into university life — all carry uncertainty. We often feel anxious when:

• We face the unknown – Not knowing what to expect or how things will turn out.

• We put pressure on ourselves – Wanting to succeed academically or socially and fearing failure.

• We feel a loss of control – Change can make us feel like life is moving faster than we can keep up.

• We are worried about belonging – Will I make friends? Will I fit in? Will I be accepted?

• We are separating from comfort zones – Leaving home, familiar teachers, or old friendship groups can be unsettling, even if we think the change is positive.

Understanding why these feelings happen is the first step to managing them. Anxiety is not a sign of weakness — it is a sign that you care about what lies ahead and that it matters to you.

Practical Ways to Manage Anxiety During Transitions

Although anxiety can feel overwhelming, there are steps you can take to make it more manageable:

1. Acknowledge Your Feelings
   Pretending you are fine when you are struggling can make anxiety stronger. Talk about how you are feeling with someone you trust — a parent, a friend, a teacher, or someone neutral who can listen.

2. Focus on What You Can Control
   You cannot control every outcome, but you can control small, daily actions: preparing your bag, organising your time, and setting realistic expectations for yourself.

3. Take One Step at a Time

   Big changes can feel less intimidating when broken into smaller, manageable parts. Rather than thinking about the entire year ahead, focus on getting through the first week, the first day, or even just the next conversation.

4. Limit the Comparisons
   It is natural to compare yourself to others, especially on social media, but remember that everyone’s journey is different. What works for someone else may not be the right path for you.

5. Build Your Support Network
   Friends, family, teachers, and mentors can all be valuable sources of reassurance and encouragement. You are not meant to handle everything alone.

To summarise -

If you are heading into a new school year, returning after the summer, or moving away to university, remember this: it is okay to feel anxious. It means you care, and it means you are stepping into something important.

Be proud of who you are and the values you hold. Change can test us, but it is also an opportunity to grow. Stay true to yourself, but be open to understanding others, listening to different perspectives, and working together. Life is not about following a single path; it is about finding the route that feels right for you while learning from the people you meet along the way.

We Are Here to Help

At Connected Minds, we work closely with teenagers and families to support them through challenges like anxiety, stress, and periods of change. Whether you are a young person feeling overwhelmed or a parent trying to help your child, you do not have to face this alone.

If you would like guidance, strategies, or simply someone to listen, we are here.

Your future is not defined by one moment, one decision, or one transition — it is built over time, step by step.

Always believe that you are capable of more than you think.