5 Tips for Dealing With School Stress

School stress is inevitable for most students, but there are things you can do to cope. Read on for practical tips students and parents can take to manage school stress.

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The start of the school year means many things: new routines, meeting new people, adjusting to classes, and balancing academic and personal responsibilities. For lots of people, these changes can be stressful. And, once the year is underway, assignments, exams, and the pressure to maintain a high GPA can also be sources of stress. 

We hear you, and we’re here to help. As a teen or young adult, the stress of being a high school or college student can be all-consuming. And, as a parent, it can be challenging to know how to support your child with school stress. But the good news is, there are ways to manage it and find a healthy balance. In this blog, we explore common sources of school stress and different strategies students and parents can take to deal with these issues and maintain well-being. 

What is school stress? 

School stress refers to the pressure, tension, and anxiety that students experience as a result of the academic demands placed upon them. It can be caused by a variety of factors, such as a heavy workload, tight deadlines, difficult assignments, academic competition, and high expectations from teachers, parents, or peers.

For teens in middle school or high school, common sources of school stress include:

• Academic pressure to get good grades
• Pressure to fit in with peers
• Social media comparisons
• Difficulties with friendships or romantic relationships
• Extracurricular activities that add to a busy schedule

In addition to the stressors mentioned above, stress for college students may stem from the following issues too: 

• Navigating a new and challenging academic environment
• Managing finances
• Balancing work, school, and social pressures
• Living away from home for the first time 
• The pressure to find a career path

Why is managing school stress important? 

Managing school stress is crucial because chronic stress can significantly harm both mental and physical health, especially when it begins in childhood. Research shows that intense and prolonged stress during childhood and adolescence can have lasting effects on brain development, increasing the risk of anxiety and mood disorders. Additionally, chronic stress often leads to physical symptoms such as muscle tension, headaches, panic attacks, and stomach aches, experts say. These symptoms can contribute to serious health issues, including immune system dysfunction, nervous system problems, and other physical conditions. Effective stress management helps mitigate these risks and supports overall well-being.

In addition to mental and physical health consequences, stress can also impact academic performance. When students are stressed, it can be challenging to focus, retain information, and perform well on exams or assignments, data shows. Managing stress can help improve academic outcomes and make the learning experience more enjoyable and fulfilling.

5 tips for how to deal with school stress

Dealing with school stress can be challenging, but there are several strategies you can try to help manage and reduce it. Here are five tips:

1. Identify the sources of your stress

Determine what aspects of school are causing stress for you. It could be exams, assignments, time management, social pressure, or other factors. Understanding the sources of stress can help you develop targeted strategies to address them.

2. Practice time management

To manage your workload effectively, start by creating a schedule or to-do list to organize and prioritize tasks based on deadlines and importance. Break tasks into smaller, manageable steps to reduce feelings of overwhelm. Allocate specific time periods for studying, completing assignments, and engaging in extracurricular activities. Avoid procrastination and maintain a balanced routine that includes regular breaks for relaxation and self-care. Developing these time management skills helps keep stress levels in check and enhances productivity.

3. Take breaks from school activities

Take regular breaks during study sessions to give your mind a chance to rest. Engage in activities you enjoy, such as hobbies, sports, or spending time with friends, to help you relax and recharge.

4. Practice self-care

Prioritize self-care activities such as getting enough sleep, eating a balanced diet, and engaging in regular physical exercise. You may also consider practicing relaxation techniques like deep breathing, meditation, or mindfulness exercises, which can help calm your mind and reduce anxiety. Taking care of your physical and mental well-being can boost your resilience and ability to cope with stress.

5. Seek support 

Reach out to friends, family, or classmates who can provide emotional support. Discussing your stressors with others can help alleviate some of the pressure. Additionally, consider talking to teachers or school counselors who may be able to offer guidance and support.

If your stress becomes overwhelming and begins to interfere significantly with your daily life, consider seeking help from a mental health professional. They can provide guidance and support tailored to your specific needs.

How parents and caregivers can help teens with school stress

Parents and caregivers are key in helping teenagers manage school stress. To support your child, create a supportive environment where they feel comfortable discussing their concerns. Validate their feelings, letting them know that stress about school is normal and their emotions are valid. 

There are also some practical steps you can take to help your child cope with school stress. Help them develop effective time management skills by assisting with study schedules and goal-setting. Introduce stress management techniques like deep breathing or mindfulness and encourage activities they enjoy for relaxation. Provide academic support through homework help or connecting them with resources like tutors. 

Encouraging a balanced lifestyle by promoting extracurricular activities and downtime is crucial for managing school stress. Be a role model by demonstrating healthy stress management techniques, such as exercise and relaxation practices, and showing how to seek support when needed. If your teenager’s stress becomes overwhelming, consider professional help from a mental health expert who can offer tailored guidance. Listen to your teenager’s needs and adapt your support to foster their well-being and academic success.

How Charlie Health can help with student stress

If you or a young person in your life is dealing with school stress, Charlie Health is here to help. Charlie Health’s virtual Intensive Outpatient Program (IOP) provides more than once-weekly mental health treatment for young people and families dealing with serious mental health conditions, including anxiety from school stress, depression, trauma, and more. Our expert clinicians incorporate evidence-based therapies into individual counseling, family therapy, and group sessions. With this kind of holistic treatment, managing student stress is possible. Fill out the form below or give us a call to start healing today.