That means teens are experiencing significant levels of chronic stress and feel their stress levels generally exceed their ability to cope effectively. Roughly 30% report feeling overwhelmed, depressed, or sad because of it. Stress can also affect health-related behaviors. Stressed students are more likely to have problems with disrupted sleep, poor diet, and lack of exercise. This is understandable given that nearly half of APA survey respondents reported completing three hours of homework per night in addition to their full day of school work and extracurriculars.
Common Causes of Student Stress
Another study found that much of high school students’ stress originates from school and activities, and that this chronic stress can persist into college years and lead to academic disengagement and mental health problems. High school students face the intense competitiveness of taking challenging courses, amassing impressive extracurriculars, studying and acing college placement tests, and deciding on important and life-changing plans for their future. At the same time, they have to navigate the social challenges inherent to the high school experience.
School Homework Extracurricular activities Social challenges Transitions (e.g., graduating, moving out, living independently) Relationships Pressure to succeed Work
This stress continues if students decide to attend college. Stress is an unavoidable part of life, but research has found that increased daily stressors put college-aged young adults at a higher risk for stress than other age groups. Making new friends, handling a more challenging workload, feeling pressured to succeed, being without parental support, and navigating the stresses of more independent living are all added challenges that make this transition more difficult. Romantic relationships always add an extra layer of potential stress. Students often recognize that they need to relieve stress. However, all the activities and responsibilities that fill a student’s schedule sometimes make it difficult to find the time to try new stress relievers to help dissipate that stress. This article discusses some options that can help stressed students cope. These options are relatively easy, quick, and relevant to a student’s life and types of stress. Research suggests that sleep deprivation and daytime sleepiness are also linked to impaired mood, higher risk for car accidents, lower grade point averages, worse learning, and a higher risk of academic failure. Don’t neglect your sleep schedule. Aim to get at least 8 hours a night and take power naps when needed. You can use guided imagery to relax your body by sitting in a quiet, comfortable place, closing your eyes, and imagining a peaceful scene. Spend several minutes relaxing as you enjoy mentally basking in your restful image. Finding time for exercise might be a challenge, but there are strategies that you can use to add more physical activity to your day. Some ideas that you might try include:
Doing yoga in the morning Walking or biking to class Reviewing for tests with a friend while walking on a treadmill at the gym Taking an elective gym class focused on leisure sports or exercise Joining an intramural sport
A quick way to calm down is to practice breathing exercises. These can be done virtually anywhere to relieve stress in minutes. Because they are fast-acting, breathing exercises are a great way to cope with moments of acute stress, such as right before an exam or presentation. But they can also help manage longer-lasting stress such as dealing with relationships, work, or financial problems. This technique involves tensing and relaxing all muscles until the body is completely relaxed. With practice, you can learn to release stress from your body in seconds. This can be particularly helpful for students because it can be adapted to help relaxation efforts before sleep for a deeper sleep. Once a person learns how to use PMR effectively, it can be a quick and handy way to induce relaxation in any stressful situation, such as bouts of momentary panic before a speech or exam, dealing with a disagreement with your roommate, or preparing to discuss a problem with your academic advisor. Research has found that playing upbeat music can improve processing speed and memory. Stressed students may find that listening to relaxing music can help calm the body and mind. One study found that students who listened to the sounds of relaxing music were able to recover more quickly after a stressful situation. Students can harness the benefits of music by playing classical music while studying, playing upbeat music to “wake up” mentally, or relaxing with the help of their favorite slow melodies. One way to combat feelings of loneliness and make sure that you have people to lean on in times of need is to expand your support network and nurture your relationships. Remember that different types of relationships offer differing types of support. Your relationships with teachers, counselors, and mentors can be a great source of information and resources that may help you academically. Relationships with friends can provide emotional and practical support. A healthy diet can help combat stress in several ways. Improving your diet can keep you from experiencing diet-related mood swings, light-headedness, and more. Unfortunately, students are often prone to poor dietary habits. Feelings of stress can make it harder to stick to a consistently healthy diet, but other concerns such as finances, access to cooking facilities, and time to prepare healthy meals can make it more challenging for students. Some tactics that can help students make healthy choices include:
Eating regularlyCarrying a water bottle to classKeeping healthy snacks such as fruits and nuts handyLimiting caffeine, nicotine, and alcohol intake
This might mean cutting some extracurricular activities out of your schedule. It might mean limiting your use of social media. Or it might mean learning to say no to requests for your time, energy, and resources. While it might be challenging at first, learning how to prioritize yourself and your mental well-being is an important step toward reducing your stress. Mindfulness involves becoming more aware of the present moment. Rather than judging, reacting, or avoiding problems, the goal is to focus on the present, become more aware of how you are feeling, observe your reactions, and accept these feelings without passing judgment on them. If stress and anxiety are causing distress or making it difficult to function in your daily life, it is important to seek help. Many schools offer resources that can help, including face-to-face and online mental health services. You might start by talking to your school counselor or student advisor about the stress you are coping with. You can also talk to a parent, another trusted adult, or your doctor. For more mental health resources, see our National Helpline Database.
