Highly Sensitive or Introverted? Here’s the Back-to-School Advice No One Gives You!

Do you feel a knot in your stomach every time “back-to-school” season rolls around regardless of what your age?

You’re not broken for feeling this way.
You’re not “too much.”
You’re simply wired to notice and feel more deeply.

Here’s what most people don’t say out loud: back-to-school anxiety hits sensitive and introverted people harder—because it’s not just about new classes or teachers. It’s about new environments, uncertain social dynamics, and constant stimulation.

But here’s the good news: your sensitivity and introversion aren’t obstacles to overcome—they’re strengths you can work with. The key is creating your own safety net before stepping into all that newness.

Here are some unconventional ways to ease the transition:

• Preparation, but without perfection: Walk the halls ahead of time, meet a teacher, or sit quietly in the space. The goal isn’t to erase all nerves, but to help your body whisper, “I know this place.”
• Say the quiet thing out loud: Telling a parent, friend, or trusted teacher, “I’m anxious about ___” takes power away from the fear. Silence makes it heavier. Sharing lightens it.
• Find one anchor person: You don’t need to be everyone’s friend. You just need one safe person—a buddy, classmate, or teacher who makes the space feel less overwhelming.
• Visualize your future self: Instead of obsessing over what could go wrong, picture yourself three weeks in—finding your rhythm, having survived the awkward starts, maybe even laughing with someone new.
• Protect your energy: You don’t have to join every club, every activity, or every hangout. Your time and energy are valuable. Choose what truly feels like you.
• Prioritize your nervous system: Sleep. Real meals. Movement. These aren’t “extras.” They’re the foundation of resilience.
• Know when to get help: If your anxiety keeps you stuck, it’s not weakness to get support from a counselor or therapist—it’s courage.

Back-to-school season will always carry some nerves. That’s okay. But with the right strategies, your sensitivity can become your compass—not your cage.

What helps you navigate back-to-school transitions without getting swallowed by anxiety? I’m interested in any thoughts or comments that you have.

If this resonated with you, someone you care about might need it too. Don’t wait—share it with them now. A few words at the right moment can make all the difference.