How to Not Worry when You're in Trouble at School

Sometimes school can be very stressful. Homework, tests, and difficult teachers can all take a toll on you. But the most stressful situation is when you know that you are in trouble. For example, maybe you didn’t do your homework, your work is incomplete, or you've broken the rules. You may find yourself worrying about any of these scenarios, but worrying will not help the situation. Instead, you should analyze how much trouble you are in, try to minimize the consequences, and stay out of trouble in the future.

Method 1

Method 1 of 3:

Evaluating the Severity of Your Situation

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1
Forgive yourself for minor offenses. If you’ve done something small like forgetting your pencil in class or getting caught with a snack, you have little to worry about. Simply do as your teacher asks to fix the problem and then move on. There is no need to fixate on the problem and make yourself worried and distracted from the rest of the class.^{[1]XResearch source}
- For example, you might tell yourself something like “Everyone makes mistakes. I’ll do better next time.”
- Keep in mind that repeatedly doing small things might lead you to be in more trouble than if you just do it once. If you continue to worry, you’ll be distracted and more likely to get into trouble again.
You might feel like you can lie your way out of the situation, but that rarely works. You are far better off to own up to your actions and accept responsibility. This way, your teachers are more likely to think that you are taking the situation seriously and will respect you more.
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You may have gotten caught breaking a rule, and now your mind has gone straight to the worst possible scenario. Instead, think about anyone else in the school that has done something similar. Try to remember what their punishment was like, or if they had one at all. This will be a good indicator as to what kind of trouble you are in.^{[2]XResearch source}
Even if you get in trouble a time or two, your life isn’t over. Avoid the urge to create a doomsday scenario in your mind. You will still be able to graduate, have a good career, and lead a happy life.

Method 2

Method 2 of 3:

Seeking Forgiveness

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Apologize for getting into trouble. The first step to getting out of trouble is to acknowledge you did something wrong. Apologize to the teacher or other disciplinarian for what you have done. This will go a long way toward easing the consequences.^{[3]XResearch source}
- For example, you might say to your teacher “I’m sorry that I fell asleep in class today. It won’t happen again.”
2
Offer to correct the mistake. Apologizing is a good first step, but it does not correct your mistake. Offer a suggestion as to how you could fix the situation. Be ready for your teacher to change your idea a bit. If you are willing to compromise, you might be able to move past the incident without getting into much trouble.^{[4]XResearch source}
- Given the example of falling asleep in class, you could suggest to your teacher that you will get to bed earlier so that you aren’t so tired.
3
Accept the punishment. Whether you are truly sorry or not, you might still have to face consequences. As long as these consequences are fair and within reason, accept them without complaint. This will show that you do truly want to fix the situation.^{[5]XResearch source}
- Do not be combative, even if you feel the consequences are much too severe for your actions. If you feel that you were treated unjustly, talk to your parents or the school counselor/principal.

Method 3

Method 3 of 3:

Staying Out of Trouble

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It is no secret to you that your school has a lot of rules. Whether you agree with them or not, they are still expected to be followed. Before doing something that could get you into trouble, think through the situation and decide if the risk is worth the consequences if you get caught.^{[6]XResearch source}
2
Make an effort to do your work. A common complaint amongst teachers is that students do not attempt to do their work. This leads to a defiant and ineffective classroom and a frustrated teacher. If you want to stay on the teacher’s good side, complete all of your assignments on time and turn them in.^{[7]XResearch source}
- For example, if you have a book report due, get it done on time (or early) instead of asking to turn it in late.
This might mean asking for help if you need it, having hard conversations, or tackling things even if they're boring, hard, or stressful. Just don't avoid the problem—that's only going to make it worse in the long run.^{[8]XExpert SourceAshley Smith, PhD
Licensed Clinical PsychologistExpert Interview. 22 October 2021.}
4
Follow school policies. All schools have policies in place. Common ones include things like tobacco bans, bans on weapons, dress codes, or attendance policies. These policies must be followed by each and every student. If you fail to follow these polices, you will get into trouble.^{[9]XResearch source}
- For example, if you bring alcohol onto school grounds, you will certainly get in trouble.
Conflict with other students can lead to trouble. Whether it escalates to a physical fight or simply causes class disruptions, these conflicts are not amusing for your teachers. If you make an effort to get along with your fellow students, you can avoid these conflicts entirely.^{[10]XResearch source}

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Why do I worry so much for no reason?
Ashley Smith, PhD
Licensed Clinical Psychologist
Dr. Ashley Smith is a Licensed Clinical Psychologist and the Co-Founder of Peak Mind: The Center for Psychological Strength. With over a decade of experience, she specializes in treating anxiety and obsessive-compulsive spectrum disorders using Cognitive Behavioral Therapy (CBT). Dr. Smith has been featured in several media publications such as The Washington Post and Thrive Global. She has also been published in multiple peer-reviewed journals, including the Journal of Anxiety Disorders and The Behavior Therapist. Dr. Smith holds a BA in Psychology from The University of Central Arkansas and both an MA and PhD in Clinical Psychology from The University of Nebraska, Lincoln.
Ashley Smith, PhD
Licensed Clinical Psychologist
Expert Answer
There's a part of our brain that imagines, and another one that focuses on emotions. Unfortunately, these parts don't always speak the same language, so it's easy to get anxious about ideas and things we're imagining.
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How do I train my brain to stop worrying?
Ashley Smith, PhD
Licensed Clinical Psychologist
Dr. Ashley Smith is a Licensed Clinical Psychologist and the Co-Founder of Peak Mind: The Center for Psychological Strength. With over a decade of experience, she specializes in treating anxiety and obsessive-compulsive spectrum disorders using Cognitive Behavioral Therapy (CBT). Dr. Smith has been featured in several media publications such as The Washington Post and Thrive Global. She has also been published in multiple peer-reviewed journals, including the Journal of Anxiety Disorders and The Behavior Therapist. Dr. Smith holds a BA in Psychology from The University of Central Arkansas and both an MA and PhD in Clinical Psychology from The University of Nebraska, Lincoln.
Ashley Smith, PhD
Licensed Clinical Psychologist
Expert Answer
Ask if yourself if your problem is real or hypothetical. Then, decide if it's imminent, or something you won't have to deal with until the distant future. Take another moment to decide if the problem is in your control or not. Focus on making a plan of the action if your issue is real, imminent, and within your control. If the issue is hypothetical, in the distant future, and/or out of your control, you don't need to worry about it.
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What do you do if you've been accused of something that could get you expelled, but didn't do it?
Community Answer
In the case of serious offenses (like the kind that can get you kicked out of school), there should be an appeals process of some kind. This is usually overseen by the board of education, and each side will have to present evidence of their story.
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Use other relaxation techniques to let go of the worrying.
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Anxiety about possible trouble can create unhealthy stress for some students. If worries ever disrupt your learning or life outside school, seek help from a counselor or therapist to address the root causes.
If you feel a rule is truly unfair, have a respectful discussion with your teacher or counselor about why that is and how it might be changed. Approaching it maturely can spark positive reform.
If tensions with another student escalate dangerously, speak to a counselor immediately before things turn physical and authorities must get involved—nip conflicts in the bud.
Before assuming the worst punishment, ask what consequences to expect for minor offenses. Many schools now focus on restorative practices, not just detention and suspension.
Trouble at school does not define you as a person or dictate your future. People with a turbulent adolescence can still become successful. Remember your inherent worth.
When you make an innocent mistake that harms no one, try not to be too hard on yourself. Guilt and shame often lead to more issues. Forgive yourself and move forward.

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