How to Deal with First Day of School Jitters

A little girl looks nervous on the first day back to school

Understanding first day of school jitters

Many students, and even adults, feel anxious about the unknown that comes with a new school year. That sinking feeling in the pit of the stomach is commonly called “first day jitters.” It comes from fear of change, separation anxiety, or social pressure.

1. Acknowledge and normalize feelings

Openly recognize that jitters are normal. Sharing that even teachers and counselors sometimes feel nervous helps validate emotions. In First Day Jitters by Julie Danneberg, Sarah Jane’s experience shows how universal first day stress is and how relief comes when routines kick in.

2. Prepare in advance

Create familiar routines:

• Walk through morning logistics (wake up time, breakfast, drop off) well before the first day.

• Visit the school or classroom, if possible, so kids know what to expect.

  
  

3. Focus on coping strategies

a. Naming the feeling

• Encourage kids to label how they feel. Jitter jars or feeling charts, where worries are written or drawn and placed into a “worry jar”, can lighten mental load.

b. Deep breathing and grounding exercises

• Teach simple breath counts (inhale, hold, exhale) to soothe nerves.

c. Use creative expression

• Activities like drawing emojis to reflect emotions, writing “before and after” feelings, or crafting “jitter juice” drinks turn anxiety into conversation and creativity.

  
  

4. Build connection and confidence

• Share your own feelings: Adults modeling openness about nerves helps kids feel secure.

• Peer sharing: Prompt students to discuss what made them nervous and why. Reflection paired with group support eases emotional weight.

• Positive self talk and visualization: Encourage kids to imagine a successful, fun first day. This primes their brains for optimism.

  
  

5. Reinforce through celebration

At the end of the first week, mark the milestone with a family dinner, game night, or a small treat. Celebrating progress, even through jitters, strengthens confidence and signals the transition from fear to resilience.

A little boy works on a school assignment

Why Creative Counseling Colorado is your guide

At Creative Counseling Colorado, we support emotional wellbeing through practical, creative tools. Whether you’re an educator preparing your classroom, or a parent guiding your child, these strategies offer a gentle, strength building roadmap to calmer first days.

Are you or your child feeling nervous about the first day of school?

Contact Creative Counseling Colorado today to learn how we can support your child, and your whole family, through this next step.