Anxiety, though a normal part of life, can also have an upside. "In order to have a zest for life, to go after dreams, to be mentally alert, and to achieve goals, anxiety is one of the driving forces that can help," says Diane Peters Mayer, author of "Overcoming School Anxiety." When frequent or intense worrying, however, prevents you from being the best student you can be, you'll need to explore the root reasons behind your anxiety and develop strategies for tackling them head-on.
Step 1
Make a list of what causes you anxiety, such as taking tests, interacting with other students or attending certain classes. You can also take a notebook with you to school and write down anxiety-triggering situations as they occur, along with the thoughts that accompany these situations.
Step 2
Ask a friend to role-play with you. Review each anxiety trigger out loud and tell your friend your accompanying thoughts. After each thought, ask your friend to refute what you say. For example, you might say, "I'm not good at any subject," and your friend might respond, "But you got an 'A' on your art project last week." Ask your friend to regularly role-play with you to help reduce your anxiety and manage the thoughts that automatically arise when you feel anxious about school.
Step 3
Ask yourself "What's the worst that can happen?" in any situation that causes you to feel anxious. Next, write down the probability of that event happening. For instance, you might write "10 percent" or "20 percent." Then write down what you would do if what you fear might actually happen. After you've completed this exercise, write in a journal about how you felt before and after you explored the "worst that could happen," and whether your fears are realistic.
Step 4
Participate in extracurricular activities if you feel lonely or isolated. Joining a club or sports team can help you get to know other students who share your interests, and will also help you feel like part of a group. Having fun after school can give you something to look forward to, helping you reduce your anxiety about school in general.
Tips and Warnings
- Speak with your parents, a teacher or a school administrator if your anxiety comes from being harassed or bullied by other students. Bullies have a need for power and control, and want a reaction from those they terrorize, says Mayer. If you're being harassed, do not react to the bully, as it will feed his need for attention. Instead, bring the matter up with a trusted adult before the situation worsens.
Things You'll Need
- Notebook
