Graduation is supposed to be exciting. Everyone tells you it’s a huge achievement and the start of the best years of your life. But what if even just the thought of graduating fills you with fear or anxiety?
If this sounds like you, know that plenty of people are scared of what comes after high school. This fear is understandable and far more common than anyone admits, regardless of how confident others may seem.
This page aims to help you by covering:
Graduation anxiety is the worry or fear that starts to build as high school comes to an end and the next part of your life gets closer. It’s not an official diagnosis, but it’s a real and common feeling that has a lot to do with change.
For years, your school life has followed a familiar routine, with the same faces, set times for breaks, all within the same building. Now, with graduation nearing, all of this is about to change, and that uncertainty is often what makes the future feel scary.
For some people, this kind of worry causes both psychological and physical changes, including:
You might notice these signs when the topic of graduation or the future comes up. It’s just your brain reacting to the big changes that are happening around you.
While there isn’t a definitive number for how many graduating seniors feel how you do right now, it’s something a lot of people go through around this time in their lives. In fact, feeling anxious on the whole is very common for your age group, with surveys finding that 21% of teens experienced symptoms of anxiety in the past two weeks.[1] So, if the end of school is starting to weigh heavily on your shoulders, know that you’re in no way alone in this.
It might help to know that graduation anxiety is actually a form of transition anxiety. It’s something your brain does whenever life changes in a big way. If you think back to when you first started high school, you probably felt some form of transition anxiety, as you were starting in a new environment with new people. You’ll feel it at the end of high school, and it’ll also appear again when you start your first job, first relationships, move out, and plenty of other firsts down the line.
The high school transition and the adulthood fears that tend to come with it show up for everyone at different stages of life. If you’re feeling the effects of it now, know that it’s a normal response to a major chapter change. You’ve handled chapter changes before, maybe without even realizing it, and you can handle this one too.
If you’re finding that the fear of graduation is becoming a little overwhelming at times, there are techniques that can reduce the effects of graduation anxiety. All of the suggestions below are backed by research and are used successfully by many others in the same position as you.
Noticing when your anxiety kicks in puts you in a much better position to deal with it in the moment. Notice the situations where the symptoms like a racing heart or a tight chest appear the most, and then learn how to tell your body to calm down. Mindfulness is a good technique here as it requires you to pay attention to the present moment instead of racing ahead to the future.
A large review of studies in young people found mindfulness may help lower teen stress and anxiety, though the evidence is still fairly limited.[2] Even a few minutes of slow breathing can help take the edge off.
Exercise is one of the most reliable ways to bring anxiety down, and you don’t need a gym membership. A short walk around the block, a run, lifting something heavy, or even a dance in your room all count as exercise.
One study found that regular physical activity was linked to noticeably lower anxiety in children and teens, making it a valuable tool for easing the fear of graduation.[3]
A lot of the future anxiety you’re having comes from trying to visualize your whole future at once, which no one can plan for. Breaking your future down into smaller pieces can make it seem less overwhelming. For example, instead of worrying about whether you’ll make friends at college, take a few minutes to research student events or meetups online.
If you’re not heading to college, the same technique still stands. For example, if you’re worried about where to find a job, take a moment to first research job openings in your local area, expanding to other areas if need be.
Research on goal setting in younger people with anxiety shows it can ease the worry that builds when the future feels too big to plan for, and gives back autonomy in the process.[4]
Just because you’re transitioning into adulthood now, it doesn’t mean your support networks disappear. The evidence is strong that talking with friends or family takes a surprising amount of weight off your shoulders.
One survey found that teens who usually got the support they needed were less than half as likely to have anxiety symptoms, compared to those who didn’t.[5]
If your support network isn’t as strong as you wanted it to be growing up, there are other options available, like your school counselor. They’re available for exactly this kind of thing, and it won’t cost you anything to talk to them.
If you’d rather talk to someone outside of school, free services like the NAMI Teen and Young Adult HelpLine (1-800-950-6264) let you talk things through with someone who understands your situation.
One final thing to remember is that the earlier you learn about these strategies, the more valuable they can be for you moving forward. You will experience transition anxiety at many points throughout your life, and learning how to make each experience a little less daunting can make you more resilient in the long term. Keep these strategies in mind, and come back to them whenever you need them.
Mission Prep is here to help you or your loved one take the next steps towards an improved mental well-being.
Most of the time, graduation anxiety is something that eases off once you settle into your new surroundings and routine. Sometimes, though, the anxiety felt from this transitional change stays, and it becomes difficult to shake off. It might help to speak to a professional if you’ve noticed:
Noticing one or more of these signs doesn’t automatically mean that you’re dealing with clinical anxiety, but it’s certainly worth checking with a professional. Speaking to a parent or school counselor can also be a good first step, but if you’d rather talk to a doctor, that’s an option too.
Depending on your age and which state you live in, you may be able to speak to a doctor on your own. Once you turn 18, you can arrange confidential care for yourself.
If you find that you need more help looking after your emotional health, support comes in different levels, depending on your situation. One of the most common levels is outpatient support, where you’re able to carry on living your normal life at home, at school, and seeing your friends, while meeting regularly with a therapist. It could be weekly sessions or more regular appointments if you need it.
Residential support is the more intensive option, where you’ll stay at a treatment center for a period of time while receiving 24/7 care and more specialist support. This is for more complex situations, like when living at home is contributing to the anxiety, or you’re dealing with other mental health conditions at the same time. Residential treatment enables you to focus solely on your recovery, in a peaceful and safe environment, with around-the-clock care whenever you need it.
Mission Prep provides treatment for teens experiencing various mental health conditions. Mental Health support is a phone call away – call 866-901-4047 to learn about your treatment options.
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If the fear of graduation has started to feel like something that’s too difficult to deal with on your own, it’s very important to speak to someone about it. Talking with a parent or trusted adult is a good first step, and from there, they can help you find proper support.
Mission Prep Teen Treatment is here to support you. We work with teenagers going through exactly these kinds of life changes on a regular basis. We offer personalized treatment programs for the mental health conditions that you may be experiencing alongside this difficult life transition.
Whether you could benefit from residential treatment at one of our locations or something more flexible, like an outpatient mental health program delivered virtually, our team can help. Mission Prep Teen Treatment accepts insurance and is in-network with most major providers. We are happy to help you check your insurance coverage for mental health care.
Start the admissions process online or call 866-901-4047 to speak with a caring member of our team who can answer any questions you might have. Reach out for a free, no-obligation conversation.
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