5 Proven Strategies to Overcome Anxiety at School: A Guide for Students

Anxiety is a common emotion experienced by students worldwide, but it can become overwhelming and hinder your school performance and well-being. In this guide, we’ll cover five proven strategies to help you manage anxiety effectively and maintain your focus and productivity at school.


1. Acknowledge Your Feelings: Understand That Anxiety is Temporary

Recognizing that anxiety is a temporary state can significantly reduce its power. Remember, you are not alone; millions of students face similar challenges. Here’s what you can do:

  • When anxiety strikes, pause, take deep breaths, and remind yourself that the discomfort is temporary.
  • Focus on concrete facts that ground your thoughts away from anxiety-provoking triggers.


2. Minimize Sensory Input to Calm Down

High levels of stress and anxiety can be exacerbated by overwhelming sensory input. Try these techniques to regain your calm:

  • Close your eyes and shut out excess visual stimuli.
  • Focus on your breathing or a calming phrase.
  • Listen to soothing music or try guided visualizations.


Incorporate daily relaxation practices to build resilience against anxiety. Some people find it helpful to listen to calming music when they feel anxious. Others prefer to use guided meditation or visualization exercises. Experiment with different methods until you find something that works for you.

If possible, try to take a few minutes each day to practice some relaxation techniques. This will help you deal with anxiety when it arises in other situations outside of school. 

3. Practice Deep Breathing Techniques

Deep breathing is an effective tool to calm anxiety quickly and can be done anywhere, anytime:

  • Inhale slowly and deeply through your nose, and exhale through pursed lips, as if blowing out candles.
  • Practice this method daily to make it a reflex action in anxious situations.

If possible, try doing some physical activity like walking, running, or cycling; all these activities reduce stress hormones and increase endorphins (the body’s natural painkillers), leading us towards relaxation.

Your body and brain are connected, so if you’re feeling anxious at school, then take time out from studying to eat a healthy snack or drink some water. Not only will this help your body stay hydrated but also it’ll give your mind time off from worrying about exams and deadlines.

4. Engage in Mindfulness and Meditation

Mindfulness helps you stay present and decreases anxiety by focusing on the here and now. You can practice mindfulness through:

  • Meditation.
  • Mindful walking.
  • The Five Senses Scavenger Hunt, where you note things you can see, hear, smell, touch, and taste to anchor you in the present.

This is a great way to take your mind off of any worries or fears that may be causing anxiety at school! It also helps children develop their imagination and creativity skills and be fun too! 

5. Utilize Progressive Muscle Relaxation

This technique involves tensing and then relaxing different muscle groups, which can help release physical and mental tension:

  • Start with your hands, clench them tightly, and then release.
  • Work through other muscle groups such as your arms, shoulders, and legs.

Regular practice can make this a quick tool for anxiety relief.

Muscle relaxation techniques can also be used to deal with anxiety at school. This involves tensing and relaxing different muscle groups in your body. For example, start by clenching your fists for a few seconds, then releasing. Repeat this process with other muscle groups until you feel calm and relaxed.

You can do this exercise anywhere, anytime! It only takes a few minutes and can be done without anybody knowing. If you find that the exercises help relieve your anxiety, try doing them every day before bedtime to sleep soundly through the night.

Teen Anxiety Counseling in the Denver Area

 There are many different ways that you can deal with anxiety at school. These five tips are just a few of the most effective methods. Experiment with different techniques until you find something that works for you. Remember to stay positive and don’t be afraid to ask for help from teachers or parents if needed. With some practice, you will be able to manage your anxiety and thrive in school!

If you know a teen that needs help, we are here for you.  We invite you to call us at 720-551-4553 for a free 20-minute phone consultation with a teen counseling specialist. You can learn more about our Teen Counseling Services by clicking here.

Self Care Impact Counseling envisions a new age of counseling for adolescents, adults, couples & groups that makes a REAL difference with core values of GROWTH | BALANCE | COMPASSION | INNER HARMONY!