Moving Through the Day-One Dread
by Cali Shimkovitz, MEd, RP(Q)
There’s something about September that brings a particular kind of buzz. For some, it’s excitement – the fresh notebooks, the clean slate, the feeling of starting again. But for many others, it’s dread. A tight chest. Trouble sleeping. A racing mind that asks every “what if” question it can come up with at 2am.
Whether you’re heading back into school, going to university, or starting a new job, the lead-up to day one can be filled with anticipatory anxiety – worries about things that haven’t happened yet. And this kind of anxiety has a way of showing up loud and early, especially after a long break or big change.
So if you’re finding yourself feeling uneasy or stuck in worry as September approaches, know that you’re not alone. In fact, this is one of the most common themes we hear about in therapy around this time of year.
Let’s talk about it – and how you can prepare yourself with care and clarity.
Why is Day One So Hard?
First days tend to feel big because they are big. You’re entering the unknown: a new environment, new routines, new people, new expectations. Even if you’re returning to the same school or job, things might feel different after a break, or maybe you feel different!
The brain loves certainty and safety, so when it’s faced with a situation that feels unpredictable it reacts with caution: scanning for danger, playing out worst-case scenarios, or creating stories about how things could go wrong. This is your brain trying to protect you. But it can also leave you feeling overwhelmed, unmotivated, or on edge before anything has even happened.
It’s also normal to put a lot of pressure on day one. Thoughts like “I have to make a good impression,” “I need to find the right people,” or “I can’t mess this up” add to the weight of the moment.
Spoiler: Day one doesn’t have to be perfect. It just needs to be day one.
What Helps With Anticipatory Anxiety?
You don’t need to wait until you feel “100% ready” to take the next step (spoiler: most people never do!). But there are ways to ease the anxiety and feel more grounded heading into a transition.
1. Name what’s coming up
Anxiety often shows up in vague, shapeless ways. You might just feel “off” or irritable or stuck. Try to pause and ask yourself:
What exactly am I worried about?
Is this a fear of the unknown? Of not fitting in? Of failing?
Is this anxiety trying to protect me from something?
Naming the fear helps shrink it. It turns the emotional fog into something you can actually work with.
2. Get into “preview mode”
If the unknown is what’s fueling the anxiety, try to make it more known.
Walk or drive by the school or workplace
Try on the clothes you plan to wear on day one
Write out a rough schedule of your day
Visualize yourself walking through the space or saying hello to someone new
Giving your brain a mental “preview” helps reduce the threat response and creates a sense of familiarity – even before the real thing begins.
3. Create a day-one ritual
What can you do on that morning to anchor yourself? A good breakfast, music you love, a walk around the block, or even texting a friend. Rituals don’t eliminate anxiety, but they offer steadiness. They remind your nervous system: “We’ve got this.”
4. Plan for comfort, not perfection
You don’t need to have all the answers on day one. You just need to show up. What helps you feel comfortable enough to do that? Maybe it’s wearing something familiar, keeping a comforting memento on you, having a snack in your bag, or preparing a simple “go-to” sentence when meeting someone new.
Instead of planning for a flawless first day, plan to take care of yourself throughout it.
The Truth About Transitions
Transitions are messy. They come with discomfort, uncertainty, and a lot of feelings. But they also come with growth. It’s okay if your first day feels awkward, if you don’t instantly click with people, or if your energy is low. That doesn’t mean you’re doing anything wrong – it just means you’re human, doing something new.
Anticipatory anxiety wants you to believe that discomfort means danger. But discomfort often just means change. And you don’t have to go through that change alone.
Whether it’s your first day of school, a new job, or your return to campus – breathe. You’ve made it to the starting line. That’s more than enough.
Want help managing the transition ahead? We’re here for you. Straight Up Health offers therapy for teens, young adults, and families navigating change, anxiety, and all the feelings that come with it. Reach out to learn more.