A brave young girl once asked me,

“What can I do if I feel anxious at high school?”

It’s such an honest and powerful question one that so many young people (and adults!) quietly carry. High school can feel like stepping into another universe: new teachers, new routines, unfamiliar faces, louder corridors. No wonder your brain sometimes shouts, “This is too much!”

But here’s the truth: anxiety doesn’t mean there’s something wrong with you. It simply means your body is asking for safety and support and that’s something we can nurture together.

If you’d rather watch or listen, you can find the full video version of this topic on my YouTube channel.

Understanding Anxiety — It’s Normal, Not Weakness

Anxiety is your brain’s alarm system. It’s trying to protect you, even when it overreacts. Everyone feels anxious sometimes before a presentation, when meeting new people, or facing something unfamiliar.

So if you’re nervous about high school, please remember: you’re not alone, and you’re not broken. You’re human.

Now let’s look at some simple, science-based strategies that can help you calm your body, focus your mind, and build confidence

1. Find Comfort in Familiar Scents

Smell is a powerful anchor for calm. Try keeping something that smells soothing — lavender, vanilla, or even chocolate.
When your heart races, take a slow breath in and let that scent remind you: I’m safe right now.

💡 My go-to? A tiny bottle of vanilla essence — my personal reset button.

2. Create Your “Coping List”

Write down a few reminders that help when anxiety shows up:

• “I can take one breath at a time.”
• “This feeling will pass.”
• “I’ve got through this before.”

Keep it somewhere easy to find — in your bag or on your phone. When your brain feels foggy, your list does the remembering for you.

3. Use a Quiet Space

If your school knows about your anxiety, ask if there’s a calm space where you can take short breaks.
That’s not avoidance it’s regulation. Even five minutes in a quieter environment can reset your nervous system

4. Ground Yourself Through Your Senses

When your thoughts start racing, bring yourself back to now:
Look around and name 10 things you can see, 3 things you can hear, and 1 thing you can touch.
This simple grounding exercise helps your brain feel anchored in safety again.

5. Practice Square Breathing

Visualise drawing a square:

• Breathe in (up one side)
• Hold (across the top)
• Breathe out (down the other side)
• Hold (across the bottom)

Repeat five to ten times. You’re teaching your body to slow down — and your brain to follow.

6. Check Your Sleep

Everything feels heavier when you’re tired. If you didn’t sleep well, go gently with yourself that day. Sleep isn’t a luxury; it’s emotional fuel.

7. Use Kinesthetic Tools

Your body needs movement and touch to calm the brain. Try:

• Fidget tools or bracelets
• A smooth stone in your pocket
• Chewing gum or sipping water
• A quick walk or stretch

These simple actions help your brain anchor back into your body.

8. Prepare and Prevent

The best way to manage anxiety is to support your body before stress hits.
Listen to music, draw, move, go for a walk, or do something creative.
These aren’t extras  they’re part of your brain’s daily self-care routine.

You’re Not Alone You’re Learning Safety

Anxiety isn’t your enemy. It’s your brain asking for reassurance in a new situation. The more you respond with kindness, the more your confidence grows.

If this post resonated with you, I’d love to hear your thoughts. What helps you when anxiety shows up? 

Share in the comments below your idea might help someone else too. 💬

And if you’d like more personal guidance, you can:
👉 Book a consultation to chat about what’s happening at home or school.
👉Subscribe to my newsletter for free guides, gentle strategies, and reminders to help your child (or teen) feel safe before they speak.

Until next time take care and stay brave.
Remember: the brain listens to what you say, so make those words kind, calm, and brave. 💛

With warmth and encouragement,
Anna Biavati
Speech Therapist, Creator of the Brave Muscle Method, Founder of Steps To Brave Talking
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