Dealing with School Stress: Mental Health Tips for Students
Children and adolescents in the United States spend approximately 1,080 hours in school each year. In addition to classroom time, many teens are also heavily involved in extracurricular activities. The pressure to excel in every area—whether it’s academics, sports, or volunteering—is immense, often driven by the desire to build a standout resume for college admissions or future job prospects. However, this culture of achievement has led many teenagers to overextend themselves, balancing multiple commitments at the cost of their mental health.
The 2024 Worldmetrics Report suggests that 32% of teenagers experience extreme stress during the school year, while 26% use drugs or alcohol as a coping mechanism. Additionally, 30% of teens report feeling depressed or sad due to high stress levels, and 23% skip meals as a result. A concerning 34% of teens expect stress to increase in the coming year. According to the American Psychological Association, 75% of high school students and 50% of middle school students consistently feel stressed due to schoolwork. Furthermore, 70% of U.S. teens identify anxiety or depression as a major issue among their peers. If you are a stressed-out teenager—or the parent of one—you are certainly not alone.
When it comes to prioritizing mental health, it can be difficult to know where to start. Many teens report feeling unsure of what to sacrifice or how to make changes, so they continue down the same stressful path. It's important to remember that small, consistent changes over time can have a dramatic impact on well-being.
Three Tips for Stress Management:
Set Boundaries and Learn to Say No
It’s important for teens to recognize their limits and prioritize their time. Setting boundaries around how much they can realistically handle is key. Learning to say no to additional commitments—whether it’s another extracurricular activity or more challenging academic work—can be a powerful way to avoid overloading themselves. Encourage them to identify their most important goals and focus on those, allowing space for relaxation and self-care.Practice Time Management and Break Tasks into Smaller Pieces
Stress often grows from feeling overwhelmed by big projects or tasks. Teens can benefit from breaking assignments into smaller, manageable steps and creating a schedule to tackle them. Tools like planners, digital calendars, or apps can help them stay organized and ensure they’re not leaving everything until the last minute. Prioritizing tasks based on urgency and importance helps reduce the feeling of being buried under a mountain of work.Prioritize Self-Care and Mental Health Breaks
It’s essential for teens to prioritize their mental and physical well-being. Taking short breaks throughout the day to relax, stretch, or engage in a hobby can help reduce stress. Practices like mindfulness, journaling, or simply spending time outdoors can provide clarity and calm. Encouraging teens to have a regular routine that includes downtime, proper sleep, and healthy meals is fundamental in maintaining balance.
While the pressure to succeed in multiple areas is undeniable, it’s essential for teens to recognize that their mental health should always come first. By setting boundaries, managing time effectively, and prioritizing self-care, teens can begin to reduce the overwhelming stress they face and regain balance in their lives. Small, consistent changes can make a big difference, and it’s important for both teens and parents to remember that taking care of one’s well-being is just as important as excelling in school and extracurricular activities. By making mental health a priority, teens can better navigate the challenges of school and life, ensuring long-term success and happiness.
If you're interested in learning more about how we can support you or your teen through stress management, our providers are here to help. Visit our website to see our team or schedule an appointment today!
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