how to not stress about school

If you’re a stressed out student, the good news is that you’re not alone. The bad news is that there’s a good chance stress is having a negative effect on your health, well-being, and your academic performance. 

As stress becomes increasingly common both inside and outside the classroom, there seems to be a growing tendency to idolize it, rather than try to alleviate it. Students might boast about putting in long hours or stacking on extracurriculars, but the truth is, the negative impact on mental health far outweighs any perceived positive. 

Studies have found that stress for students can negatively affect their health, and one found that more than 30 percent of teens feel sad, depressed, tired, or experience headaches because of their anxiety. 

Many students take on these negative side effects because they operate under the illusion that it will help them perform better academically. But the great irony is that emotions like stress actually compromise our ability to concentrate and retain information. So the more you stress about school, oftentimes, the worse you do. 

Source: SuperSummary

The solution, of course, is to not stress about school. Easier said than done, right? That’s why we put together this guide with the help of Dr. Sarah Murray, a licensed clinical psychologist and neuropsychologist. We’ll cover the causes of anxiety in high school and college students and common ways to alleviate school stress. 

Learning without stress is possible—we’ll show you how. 

Causes of Stress in Students

Academic Stress

The primary cause of student stress is, unsurprisingly, academics. Parents, educators, and students themselves all put a lot of pressure on students to get good grades, but meeting high expectations day in and day out can feel like an impossible balancing act. 

That’s especially true as students move from learning with one primary teacher in elementary school to having to meet multiple teachers’ requirements—and multiple assignment deadlines—in middle school, high school, and college. Packed academic schedules and competing demands can cause stress to build up. 

“Sometimes it’s as simple as the amount of homework,” Dr. Murray says. Different aspects of school and homework can trigger anxiety in students, including: 

• Challenging coursework (especially if you’re taking advanced classes)
• Exams and college placement tests
• Long school days
• Not knowing how to study 
• Being overwhelmed with information
• Multiple assignment deadlines (such as two big papers due the same day)
• Difficulty planning time for studying 

Unfortunately, pandemic conditions have only exacerbated these stressors. Students have to adapt to new ways of learning, which might shift not only from month to month, but from teacher to teacher. “The inconsistency between each class can also cause stress,” says Dr. Murray, explaining that one teacher might want students to submit work via their student portal, and another as a paper copy. Keeping track of which teacher wants what, when, and how can be extra stressful. 

Source: American Psychological Association, Stress in America: Are Teens Adopting Adults' Stress Habits?

Social & Extracurricular Stress

As a middle school, high school, or even college student, shifting social dynamics can add another layer of stress to the school experience. Friendships naturally change and evolve as we age, which can be hard to accept. Many students are also entering their first romantic relationships, which complicates their social lives even further. 

Social stressors can include: 

• Bullying 
• Peer pressure
• Social life
• Friendships
• Romantic relationships
• Team dynamics 
• Transitioning to a new school or town 
• Employment and co-worker relationships 

Extracurricular activities, from clubs to athletics, can also bring students anxiety. The social dynamics within each extracurricular group can be stressful, as can performing well within that group. Extracurriculars can also make academic stress even worse, as you struggle to find time for studying between activities. 

Neurodevelopmental Issues

In addition to the academic and social stressors most students face, some will also encounter neurodevelopmental issues, which are conditions that impact how your brain functions. These often come to light as students age through middle school, high school, and even college. 

“School stress can also come from neurodevelopmental issues, diagnosed or undiagnosed, such as ADHD and dyslexia,” says Dr. Murray. Students experiencing these issues “learn differently and are often forced to learn in a way that doesn’t speak to them. This can cause not only stress but avoidance.” 

Underlying issues like anxiety or fear can also lead to more school stress, she adds. “Addressing these issues head-on through school curriculum (e.g. classes on mindfulness or managing stress) can greatly reduce school anxiety and avoidance.”  

Anxiety Symptoms in Teens and Young Adults

The first step to alleviating stress or anxiety is recognizing it. If living with anxiety has become a normal part of your life or study habits, it can actually be hard to recognize how your stress level impacts your mental health. This is especially true because it can manifest in many different ways in students. 

Some common symptoms of anxiety in teens and young adults include: 

• Fears about routine aspects of your day to day life
• Irritability
• Restlessness 
• Difficulty concentrating 
• Extreme self-consciousness
• Withdrawal 
• Muscle tension 
• Frequent complaints about head or stomach aches
• Need for reassurance
• Dip in grades
• Reluctance to attend school 
• Difficulty sleeping
• Easily fatigued
• Panic attacks
• Substance abuse  

If you experience any of these symptoms, it may be time to talk to an adult about how to manage your anxiety. 

Source: American Psychological Association, Stress in America: Are Teens Adopting Adults' Stress Habits?

How to Avoid School Stress

In order to set yourself up for success, there are a number of healthy habits you can put into place before stress even strikes. Implementing these strategies will probably feel difficult at first, but once you integrate them into your habits, they will actually help lighten the load of being a student. 

At Home

Success at school actually begins at home. Cultivating healthy habits will help you be your best self, mentally, physically, and emotionally, which can help you tackle the stressful stuff that inevitably arises at school. 

• Set up a dedicated work space to study. Studying effectively can make or break your grades, but it can feel impossible to concentrate at home. Creating a dedicated study space—whether that’s a desk in your room or a spot at the kitchen table—can help you get in the zone. Just be sure to remove distractions and ask not to be interrupted. It’s probably a good idea to leave your phone outside of your study space (maybe even ask your parent to hold onto it until you’re done). 
• Get plenty of sleep. Sleep is absolutely integral for succeeding in school and avoiding stress. Sleep deprivation makes it harder to study and retain information, plus it increases irritability and anxiety. Dr. Murray suggests “having a technology cut-off time an hour before bed.” Try to get at least eight hours of sleep every night, and leave your phone outside of your bedroom.  
• Eat well. Just like getting plenty of sleep, eating well is an obvious but often overlooked element of avoiding anxiety. Your body needs healthy foods—like fruits, veggies, whole grains, and lean proteins—to function well, and your body needs to function well to avoid stress. Eating well has been proven to help students achieve higher grades, improve their memory and alertness, and learn faster. 
• Stay active. Exercise has brain-boosting benefits that can help you study well and avoid tension. When you exercise, it pumps blood to the brain, helping it grow cells. This in turn helps improve your concentration, memory, and mood. 
• Make time to relax. As a busy student balancing school, social life, extracurriculars, and a job, it can feel like you don’t have any time at all to relax. But it’s important to prioritize rest. Giving your body and mind time to reset can be rejuvenating and help you avoid stress. For many students, that also means time away from your phone. Try leaving it at home during outings or putting it away during mealtimes so you can fully unplug, be present in the moment, and relax. 

While Studying

Knowing and implementing effective study habits is the key not only to good grades, but to avoiding school anxiety. Many of these skills are what we call “executive functioning skills,” which are the basic skills necessary to not only succeed in school, but in life. 

Identifying and improving these skills, such as self-control, time management, and organization, will put you on the path to success. These long-term solutions will help you study well through high school and college. 

• Write out your schedule. Dr. Murray suggests having your monthly calendar planned out in advance and visible when you sit down to study. That way there are no surprises, and you’re able to prepare for assignments that are due this week and weeks from now. 
• Write out your to-do list. This could be daily, weekly, or whatever feels right to you. Like having a calendar or schedule, this helps you keep track of and prioritize assignments. It’s also a satisfying way to track your progress. 

To combine your schedule and to-do list, try out an app like iHomework 2 that helps you organize and prioritize your upcoming assignments. iStudiez Pro is another awesome planner for students looking to organize their days and tasks. 

• Prioritize your tasks and time. Depending on your personal preferences, it might feel better for you to knock out easy assignments first (small wins can motivate some students), or you might prefer to tackle big projects first. Whichever you prefer, organize your tasks so that you’re making the most of your time.  
• Don’t procrastinate. A well-organized schedule and to-do list can help you keep track of your assignments and timelines, but it’s still up to you to get started. It can feel easier to put off big projects or studying for exams, but the sooner you get started, the better prepared (and less stressed) you’ll feel. To avoid procrastination, try: promising yourself a reward when you finish a task; setting a personal deadline before the assignment is due, which gives you wiggle room; asking for accountability from friends or family; doing the hard things first.
• Utilize short breaks while studying. We all have a saturation point when it comes to studying: At some point, our brains just can’t absorb any more material. That’s why short breaks are so important. Whether that’s stretching, going for a walk, eating a snack, or some other quiet activity, taking a break from studying every hour or so can actually aid in your concentration in the long term. 
• Don’t rush through your assignments. While accomplishing tasks can feel good, you don’t want to rush through an assignment just to get it done. In fact, rushing can seriously compromise the quality and accuracy of your work. Rather than prioritizing speed while studying, prioritize your understanding and thoroughness. It might take a little longer, but you’ll be happier with your work. 
• Try to enjoy the material you’re studying. For some subjects, the idea of enjoying the material might seem laughable. In order to enjoy the process of studying this material, it might require a little extra effort. Do a little digging into the subject in order to build a better understanding of it, and you just might find yourself engaged in your lessons and studying. 
• Utilize outside study materials. Outside resources, like SuperSummary’s literary study guides, can reframe materials you’re struggling to understand or just help you remember important information. 
• Celebrate successes. Having an organized to-do list can help you celebrate successes, which Dr. Murray suggests you do, “no matter how small or insignificant they may seem.” Whether that’s getting a good grade on a test or simply finishing an assignment you were dreading, you should take the time to acknowledge your accomplishments. 

At School 

When school is the source of so much tension, it can be difficult to remember that there are actually support systems in place at school to help you avoid and/or address your anxiety. 

• Talk to your teachers. Even when they’re stacking on assignments, teachers aren’t trying to hurt you—they’re just trying to make you a better, smarter student. So when you’re struggling with an assignment or concept, teachers are still there to help. Asking them for clarity on an assignment or advice on how to better prepare for the next test can help you feel better about their class and build a supportive relationship.  
• Think positive. As you prepare to go into an exam, a difficult course, or a big game, thinking positively can really help you manifest the outcomes you’d want. On the other hand, thinking negatively can mess with your head and cause you to perform poorly. Try a positive mantra before you go into a stressful situation. 
• Pay attention. Sure, it seems obvious, but there are plenty of distractions both in and outside of class that can prevent you from paying attention. But if you’re able to focus on the lesson, you’ll not only learn more, you’ll feel better about yourself—both of which can help you avoid stress. 

In Your Personal Life and Extracurriculars

As we mentioned above, relationships, friendships, extracurriculars, and even a side job can complicate and raise your academic stress level. But at their best, these activities and relationships can actually help alleviate anxiety. 

• Learn how to say “no.” Whether it’s FOMO over missing out on a night out with friends or worrying about having a leadership position in a club, saying “no” to responsibilities or activities can feel really hard. But sometimes, if your plate is already too full, it’s the right decision. Learning how to overcome those fears and prioritize yourself can work wonders. 
• Speak up. While going with the flow might seem wise, if something is bothering you—be it a friend’s behavior, an unfair play on the field, or gossip you’ve heard in the halls—suppressing your real (and really upset) feelings will only cause you discomfort later. Instead, speak up—in the moment if you feel you can address and resolve the issue, or later when you’ve had time to digest your feelings and can talk to a parent or trusted friend. The key is to find a resolution so that lingering but unaddressed negative feelings don’t add to your stress level. 
• Make study groups. Of course you want to spend time with your friends, but you might need to study. Study groups offer the best of both worlds, giving you an opportunity to connect with friends while prioritizing your study time. Set goals, and reward yourselves when you accomplish them (this will help you avoid getting distracted). 

Stress Management Techniques for Students 

Preventing stress is one thing, but dealing with it when it begins to affect your mental health is something completely different. Step one is acknowledging that your anxiety has gotten out of your control (return to the list of anxiety symptoms in teens and young adults, above, if you need help naming your anxiety). Once you identify your anxiety or chronic stress, you can begin to address it with the support of teachers, parents, and your own hard work. 

Try to take it easy on yourself.

If you’re feeling overwhelmed or anxious, your first reaction might be to get angry with yourself for not meeting your own expectations, or frustrated that you can’t keep up with your peers. But your feelings are valid, and in order to move forward, you need to acknowledge and accept those feelings. 

Doing so is easier said than done. Try to reframe your problem in the larger scheme of things. Ultimately, the things you’re stressed about now—a test, a fight with a friend, losing a game—are small blips in the scheme of your life and even in your upcoming goals. Remember that every moment is a fresh start, and your former actions or performance have no affect on your future ones. 

Schedule time for breaks.

It probably sounds counterintuitive, but you should both figuratively (as above) and literally give yourself a break. If you’re feeling anxious about school, you probably want to throw everything you have at the assignment at hand. But doing so can cause an emotional overload.

Instead, step away. Go for a walk, watch your favorite show, take a nap—whatever it takes to take your mind off the assignment. Doing so will also help you gain perspective and approach the situation with fresh eyes and energy. 

Reach out for help.

Anxiety can feel incredibly isolating, but remember that there is a network of people around you who are here to help you. While it might be hard to ask for help, you could consider turning to a therapist, parents, friends, family, school counselor, or teacher. 

• Talk to your teacher so they understand you’re struggling. Ask if they can give you an extension or offer extra credit work.  
• Get a tutor. They can help you understand concepts you’re struggling with and alleviate a lot of the pressure of studying. 
• Tell your parents how their expectations are affecting you. While their expectations might feel like pressure, it’s only because they want you to succeed. Telling them how you feel can help them communicate in a way that’s more helpful. 
• Your school counselor can provide a safe space to share your feelings and put together a plan for moving forward. 

Our article “Mindfulness Resources for Mental Health” provides many additional examples of resources that are available online for helping you navigate difficult times or establishing healthy practices for the future. 

Talk about other things. 

While it’s great that you recognize your anxiety and can vocalize it, focusing on it too much can only turn up the dial on your stress. It might be tempting to focus on your worrisome assignments or classes with friends—and it can be helpful in moderation—but try to talk about other things that bring you joy, rather than anxiety, too. 

Try different relaxation techniques. 

• Focus on your breathing. Stress can trigger physical reactions, but pausing to take deep breaths can help reset your body’s response. 
• Try meditation and meditation apps. Doing so will help you slow down and practice techniques that will help when anxiety strikes. 
• Try to find a way to express your emotions, like playing an instrument, dancing, or writing poetry.  
• Listen to music. Your favorite song or any tune that sets a mood can also help you reset when it gets to be too much. 
• Exercise. Whether it’s yoga, running, sports, or just going for a walk, staying active can help you relax. 

Tips for Parents and Teachers to Help Students Manage Stress

While only students themselves can truly address their own anxiety and stress, parents, educators, and other guardians, like coaches, can implement strategies that create a supportive environment for students who are struggling. 

According to Dr. Murray, some tactics to reduce student stress in the classroom might include: 

• Building relationships with students by creating a safe environment and through positive reinforcement.
• Fostering an understanding of student strengths in order to increase self-confidence and self-motivation.
• Modeling organization skills and encouraging establishment of a system or routine for homework, test prep, and project completion.
• Helping to develop planning and organization strategies for homework, short and long-term projects, and test prep.
• Teaching and modeling effective time management skills and study strategies for greatly reducing homework time.
• Identifying strategies to manage distractions and improve focus, concentration, and sustained attention.
• De-emphasizing students’ limitations and teaching coping mechanisms.
• Expanding his or her self-advocacy and encouraging independence.
• Helping develop strategies for problem solving.
• Teaching metacognitive approaches (thinking about thinking), including self-monitoring and mindful reflection on outcomes.
• Encouraging active, multisensory studying strategies to improve retention.
• Using apps and other tools to support students with improving retention and recall of information.
• Developing individualized study strategies.