I recently completed my SEE. Once I get my results, I’ll need to enroll in a new school, meet new people, and begin anew in a different setting. I’ve been with the same friends and teachers at the same school for 10 years, and the thought of having to adapt in an unfamiliar environment is intimidating. How can I overcome my fear of this transition and learn to interact with new people effectively?

Answered by Kapil Sharma, counseling psychologist, Nepal Institute of Mental Health

Transitioning into a new school and meeting new people can bring about many emotions. On one hand, it can be incredibly exciting to embark on a new journey, while on the other, it can also feel quite intimidating. After spending 10 years in the same environment, it’s natural to have these mixed feelings. The sense of uncertainty is perfectly understandable and normal. To help ease your mind, let’s delve into the psychological reasons behind why you might be experiencing these emotions and figure out how to navigate through them.

One reason you might be feeling anxious is the fear of the unknown. Our brains are naturally wired to perceive new environments as potential threats, which can trigger anxiety. Additionally, this anxiety might stem from your attachments to familiar surroundings. After spending several years in a stable environment, it’s normal to develop a strong sense of comfort and security. The prospect of change can disrupt this sense of stability, leading to feelings of insecurity and heightened anxiety. Understanding these psychological factors can help you better navigate and manage your emotions during this transition.

Another reason as to why you’re feeling anxious about the transition could be social anxiety, which is the fear of being judged or evaluated negatively by others in a new social setting. You might feel apprehensive about how you will be perceived by your new peers and worry about making a good impression. This fear of negative evaluation can significantly contribute to your overall anxiety. Whether it’s the fear of the unknown, attachment to your familiar surroundings, or social anxiety about how others perceive you, or even a combination of all three, it’s understandable to feel this way.

To address these feelings, one of the first skills to practice is gradual exposure. This technique helps desensitize your fears and build your confidence over time. If you’re transitioning into a new school, you can start by visiting the school in advance, participating in orientation classes, and joining online forums or social media groups with other students attending the same school. This process is similar to dipping your toes into the water before diving in, allowing you to slowly adjust to your new environment and feel more prepared for the change.

Another approach could be enhancing your social skills. Social skills training might be beneficial for you. Practice interacting with new people by engaging with your family members and current friends. Consider attending social skills workshops and joining open club programs where you don’t know anyone. Even if you feel awkward, try to participate. Over time, this will help you become more comfortable with meeting new people.

Another strategy is to focus on the positive. It’s important to recognize that not all of your thoughts need to be negative or uncertain during this transition. Instead, consider yourself as growing and evolving. Redirect your attention from potential negative aspects to a more positive perspective. Think about the new opportunities that come with the new school.

If these strategies aren’t effective and you’re still finding it difficult, consider sharing your feelings with trusted individuals or family members who can offer reassurance. Alternatively, seeking professional help through therapy could be beneficial.