School Stress: Symptoms, Causes, & How to Deal With It

What Is School Stress?

School stress relates to school-related activities, including academic expectations, social inclusion, and environmental factors. This type of stress is typical but can spiral into heightened anxiety and depression. Every child or teen experiences school stress differently, and triggers can vary from making friends, maintaining GPAs, or playing well in sports.

How Common Is School Stress?

Determining how many students are stressed in school is difficult, but some research suggests that 77.9% reported worrying about grades, while 70.5% stress about their academic performance.²

Symptoms of School Stress

School stress can significantly impact individuals and result in various distressing symptoms. Symptoms of school stress can include physical problems like headaches, muscle pain, or a weakened immune system. Many also experience mental and emotional symptoms such as irritation or loneliness. Such issues can also create problems with school performance and friendships.

Below are common symptoms of school stress in students:^{3, 4, 5, 6}

• Headaches
• Muscle tension
• Chest pain
• Fatigue or trouble sleeping
• Digestive problems
• Weak immune system (getting sick more often)
• Unusual weight fluctuations
• Becoming easily irritated or on edge
• Having less than-normal patience
• Loneliness
• Emotional burnout
• Feeling uninterested in things/activities that used to be enjoyable
• Difficulty concentrating or focusing
• Uncontrollable worry
• Feeling depressed or helpless

Signs of School Stress

Stress in school can manifest in many ways, some of which may be subtle or unnoticeable. Some students may appear more withdrawn and skip class or avoid socializing with friends. Others may exhibit increased substance use as a means of avoidance coping. Chronic or toxic stress can take a toll on overall well-being, so educators and parents should pay attention to how children respond to and deal with academic-related challenges.

Common signs of school stress in students include:

• Chronic procrastination
• Skipping class
• Avoiding interacting with friends/peers
• Not getting along with others
• Lashing out, frequent angry outbursts, or hostile behaviors
• New or worsened alcohol/drug/nicotine consumption
• Excessive video games or social media

Why Is School So Stressful?

What causes stress in school varies depending on the person. Some of the most common causes of stress in students include adjusting to a more independent lifestyle, challenging schoolwork, deadlines, new responsibilities, interpersonal relationships, and finances. Having so much going on may leave students with little time to focus on anything else. However, ignoring their stress or turning to short-term solutions like self-destructive behaviors can significantly hurt their academic performance and exacerbate stress.⁵

Below are possible reasons why school causes stress and anxiety in students:

• Preparing for big exams
• Attempting to make friends
• Meeting parental expectations
• Academic pressure
• Heavy workload
• Peer interactions
• Demands on time
• Issues at home like family conflict or financial problems
• Learning difficulties
• Transition periods between grades of schools
• Competition between peers

How School Stress Impacts Students

School stress can impact emotional, mental, and physical health. Untreated symptoms can lead to poor academic performance and grades. In some cases, school stress increases the risk of social isolation as students may fear being judged by their peers. Additionally, because stress triggers the fight-or-flight response, students may experience headaches, restlessness, and other anxiety-induced discomforts.

Here are possible complications of school stress:

• Poor academic performance
• Social withdrawal
• Mental health issues
• Impact on mood and emotional well-being
• Behavior changes
• Decrease in motivation
• Perfectionism leading to anxiety
• Avoidance or procrastination
• Physical health problems

How to Deal With School Stress

Managing stress in school can be difficult, but you can practice strategies to balance academic demands and increase your resilience to stress. Adopting or improving healthy habits, practicing self-care, and developing supportive social bonds can help combat anxiety, even when feeling overwhelmed.^{3, 4, 5, 6} Focus on finding tools that suit your needs, and be open to experimenting through trial and error.

Here are 14 tips on how to deal with stress at school:

1. Change your mindset: When you have an overall positive mentality or frame of mind, you can deal with school stress more effectively and achieve academic success.⁷ Start by accepting your stress and focusing on developing solutions.
2. Adopt a growth mindset: Remember, not all stress is bad. Be flexible and let stress motivate you to grow and perform better. Embrace challenges, apply efforts, learn from mistakes, and perform better in the long run.
3. Identify your triggers: Learning what causes your school stress can provide insight into how to prepare for and cope with triggers. Listen to yourself and use your judgment before spiraling into anxiety.
4. Get plenty of sleep: Falling and staying asleep can be difficult for anyone, especially when stressed from school. However, healthy sleeping habits are essential for sustaining a fast-paced educational lifestyle. Focus on getting at least eight hours of quality rest every night to sharpen your brain functioning, enhance learning, boost mood, and relieve stress.⁷
5. Eat nutritious foods: A high-quality diet is essential for mental health and cognitive functioning when dealing with stress about school.^{6, 8} Eating nutritious food can also improve academic performance.^{9, 10} Consider implementing healthy fats, complex carbohydrates, fruits, and vegetables into your daily routine.
6. Move your body: Regular physical activity can improve cognitive functioning, mood, and sleep. Just 30 minutes of daily moderate-intensity activity can help you cope with academic rigors and decrease the likelihood of developing anxiety or a depressive disorder.
7. Structure your schedule: Having too much on your plate can lead to a great deal of stress. Re-evaluate your approach by setting specific goals, identifying time-wasters, and developing a realistic time-management plan to help you stay focused and calm.
8. Organize your space: Your environment can influence your mood and mindset. Reduce your environment-related school stress by decluttering and organizing your study space. Eliminate distractions that can interfere with your ability to focus, like your phone or TV.
9. Practice breathwork: Diaphragmatic breathing is the easiest and most effective method to elicit a relaxation response and ease stress.^{5, 6, 8}
10. Try meditation: Meditation reduces stress, boosts mood, increases concentration, enhances creativity, and promotes quality sleep.¹⁶ Evidence also suggests mindfulness meditation can improve memory and the ability to focus.¹⁷
11. Make something: Creativity can be rewarding, empower you, and reduce school-related stress. Consider activities like painting, making music, or dancing.
12. Get outdoors: Nature is therapeutic and can improve mental and physical health. Spending time outside can offer a new perspective, especially in times of stress.
13. Leave time for fun: Regularly reward yourself with something fun, whether listening to music, taking a bubble bath, reading a book, getting a massage, or trying a new hobby. Set regular breaks to stay balanced, prevent burnout, and promote a healthy routine.
14. Avoid relying on substances: Medications may be necessary for some students (i.e., ADHD medications). However, relying on them in times of stress and without proper medical oversight is dangerous. Substance misuse can trigger dependency, so focus on finding healthy coping skills for managing school stress.

When to Seek Professional Help for School Stress

Consider seeking professional support if you constantly wonder, “Why am I so stressed about school?” You do not have to carry the burden of school stress alone. Discuss your challenges with a primary care physician, mental health provider, or school counselor. These individuals can provide moral support or offer sound advice to make anxiety feel more manageable.

Most students have access to free school counseling. However, seeking outside therapy can help you cope with additional stressors that may contribute to your academic-related difficulties. In many cases, external factors at home or in relationships can exacerbate anxiety. A therapist can assist you in addressing these problems to improve well-being, resiliency, and stress management. You can use an online therapist directory or ask your doctor for a referral to locate a provider specializing in school stress or teen issues.

Below are signs to seek professional support for school stress:

• Increased substance use
• Self-harming thoughts/behaviors
• Suicidal ideation
• Reduced interest in previously enjoyed activities
• Prolonged periods of sadness
• New or worsening symptoms of anxiety