School stress is a common experience for students, with nearly 88% reporting high levels of distress in 2020.1 Young people may struggle to meet academic expectations, make friends, or prepare for big exams like the SATs. These factors can heighten anxiety and stress, sometimes leading to an increased risk for depression and academic-related difficulties.
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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 Some students may appear more withdrawn and skip class or avoid socializing with friends.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
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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:
- 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.
- 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.
- 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.
- 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
- 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.
- 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.
- 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.
- 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.
- Practice breathwork: Diaphragmatic breathing is the easiest and most effective method to elicit a relaxation response and ease stress.5, 6, 8
- 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
- Make something: Creativity can be rewarding, empower you, and reduce school-related stress. Consider activities like painting, making music, or dancing.
- 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.
- 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.
- 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
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In My Experience
ChoosingTherapy.com strives to provide our readers with mental health content that is accurate and actionable. We have high standards for what can be cited within our articles. Acceptable sources include government agencies, universities and colleges, scholarly journals, industry and professional associations, and other high-integrity sources of mental health journalism. Learn more by reviewing our full editorial policy.
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American College Health Association. American College Health Association-National College Health Assessment III: Reference Group Executive Summary Fall 2020. Silver Spring, MD: American College Health Association; 2020.
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González-Valero, G., et al. (2019). Use of Meditation and Cognitive Behavioral Therapies for the Treatment of Stress, Depression and Anxiety in Students. A Systematic Review and Meta-Analysis
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Mokrue, K. (2019, May 13). 5 Tips for Navigating the Stress and Anxiety in College. Adaa.org. https://adaa.org/learn-from-us/from-the-experts/blog-posts/consumer/5-tips-navigating-stress-and-anxiety-college
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NIMH. 5 Things You Should Know About Stress. (2021, February 10). Nimh.gov. https://www.nimh.nih.gov/health/publications/stress/index.shtml
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Parsons, R., & Dickinson, K. L. (2018). A student’s guide to stress management. Cognella Academic Publishing.
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Coltrera, F., & Corliss, J. (2017). Stress Management: Enhance your well-being by reducing stress and building resilience. In G. Fricchione & A. Underwood (Eds.), Harvard medical school special health report. Harvard Health Publications.
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Dembo, M. H., & Seli, H. (2016). Motivation and learning strategies for college success : a focus on self-regulated learning. Routledge.
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Sleep Deprivation and Deficiency | NHLBI, NIH. (2020, April 28). Nih.gov. https://www.nhlbi.nih.gov/health-topics/sleep-deprivation-and-deficiency
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Adan, R. A. H., et al. (2019). Nutritional psychiatry: Towards improving mental health by what you eat. European Neuropsychopharmacology, 29(12), 1321–1332. https://doi.org/10.1016/j.euroneuro.2019.10.011
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Pilcher, J. J., & Bryant, S. A. (2016). Implications of Social Support as a Self-Control Resource. Frontiers in Behavioral Neuroscience, 10. https://doi.org/10.3389/fnbeh.2016.00228
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Burrows, T., Whatnall, Patterson, A., & Hutchesson, M. (2017). Associations between Dietary Intake and Academic Achievement in College Students: A Systematic Review. Healthcare, 5(4), 60. https://doi.org/10.3390/healthcare5040060
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Whatnall, M. C., et al. (2019). Higher diet quality in university students is associated with higher academic achievement: a cross‐sectional study.Journal of Human Nutrition and Dietetics, 32(3), 321–328. https://doi.org/10.1111/jhn.12632
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Duffy, M. E., Twenge, J. M., & Joiner, T. E. (2019). Trends in Mood and Anxiety Symptoms and Suicide-Related Outcomes Among U.S. Undergraduates, 2007–2018: Evidence From Two National Surveys. Journal of Adolescent Health, 65(5), 590–598. https://doi.org/10.1016/j.jadohealth.2019.04.033
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Liu, C. H., et al. (2018). The prevalence and predictors of mental health diagnoses and suicide among U.S. college students: Implications for addressing disparities in service use. Depression and Anxiety, 36(1), 8–17. https://doi.org/10.1002/da.22830
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Meredith, G. R., et al. (2020). Minimum Time Dose in Nature to Positively Impact the Mental Health of College-Aged Students, and How to Measure It: A Scoping Review. Frontiers in Psychology, 10. https://doi.org/10.3389/fpsyg.2019.02942
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Mindworks Team. (2018, July 6). Meditation for Students. Mindworks Meditation; Mindworks Meditation. https://mindworks.org/blog/meditation-for-students/
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Stress, Depression and Anxiety in Students. A Systematic Review and Meta-Analysis. International Journal of Environmental Research and Public Health, 16(22), 4394. https://doi.org/10.3390/ijerph16224394
We regularly update the articles on ChoosingTherapy.com to ensure we continue to reflect scientific consensus on the topics we cover, to incorporate new research into our articles, and to better answer our audience’s questions. When our content undergoes a significant revision, we summarize the changes that were made and the date on which they occurred. We also record the authors and medical reviewers who contributed to previous versions of the article. Read more about our editorial policies here.
Author: Lydia Antonatos, LMHC (No Change)
Reviewer: Benjamin Troy, MD (No Change)
Primary Changes: Revised sections titled “What Is School Stress” and “Why Is School So Stressful” to improve factual accuracy. Added sections titled “Symptoms of School Stress” and “How School Stress Impacts Students.” Fact-checked and edited for improved readability and clarity. New content written by Michelle Risser, LISW-S and medically reviewed by Kristen Fuller, MD.
Author: Lydia Antonatos, LMHC (No Change)
Reviewer: Benjamin Troy, MD (No Change)
Primary Changes: Updated for readability and clarity. Reviewed and added relevant resources. Added “What Is School Stress?”, “Identify Your Triggers”, “Try Progressive Muscle Relaxation”, “Make Something”, “Spend Time Outside”, “Find or Create a Study Group”, “Don’t Rely on Stimulants & Other Substances”. New material written by Silvi Saxena, MBA, MSW, LSW, CCTP, OSW-C and reviewed by Heidi Moawad, MD.
Author: Lydia Antonatos, LMHC
Reviewer: Benjamin Troy, MD
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