Oversheduling. Maybe you just have too many activities on your plate. If you feel like you never have time for rest, that can contribute to your stress levels. Lack of self-care. Do you have time for you? Everyone needs to spend time doing things they love—if you don’t have that in your life, you might feel stress. Tests. When a single assignment could make or break your grade, it’s natural to feel worried. If you have constant exams, that can increase your stress levels. Transitions. New schools, classes, and routines can create nervous feelings. If you’re starting a new scheudle, that might bring more stress into your life.
Breathe in through your nose and out through your mouth. If it helps, place a hand on your stomach and feel its rise and fall. Really focus on your breaths as you go. Know that the best thing you can do right now is take a moment for yourself. If you’re having trouble calming down, remind yourself that this feeling will pass. A lot of the time, our biggest stresses work themselves out over time. If you can, visualize a time when that was the case for you.
By the beach, the sound of waves, the deep blue sea, the feel of the sand on your feet, and the smell of sea spray. By the bonfire, the sound of cackling flames, the taste of s’mores, the warmth of the fire, the smell of smoke.
Native American, Celtic, and Indian music have been proven to be especially successful in reducing stress. Go for lower tempo music that you enjoy listening to, especially light jazz and classical music. Or, just listen to your faves! Your brain will release chemicals that’ll boost your mood—and that could help limit your stress, too![5] X Research source
Meditation helps you find a peaceful, positive perspective, even when school and grades feels overwhelming or chaotic. A free app (like Insight Timer) can help guide you through the practice. Learn meditation as a beginner, try meditation for stress specifically, or discover other tips to reduce anxiety through meditation.
Instead of saying, “Everything is fine” or “I’m the best” (because this may not feel sincere!), remind yourself that you’re capable: “I can handle what life throws at me. ” Remind yourself of times you’ve been strong in the past: “I’ve been through things harder than this, and I’ll make it through now, too. ” Don’t ignore or devalue your own feelings: “It’s tough feeling like this, but that doesn’t mean this won’t pass. I can do this. ”
Creating specific windows of time for each task can make your workload seem a bit lighter. If you’re having trouble keeping up with a schedule or the timelines stress you out even more, go with a simple, satisfying to-do list. Make sure to schedule breaks regularly. If you’re having trouble balancing work and play, try 25 minutes of studying and 5 minutes of any activity you like. You might find that this helps you stay on task longer—and have more fun doing it!
Start with something that you like—or even just something that you feel drawn to in the moment. This could be something simple, like writing an outline. Congratulate yourself when you do get something done. Finish your first assignment? That definitely calls for a little ice cream!
Try to shift your focus from obsessing over what you “should” be able to do, to excitement over what you have done and could do in the future. Keep a journal and write down your little “wins” throughout the day. Everything from a grade you’re proud of to finding an outfit you love should be recorded. Try blocking out time in your schedule for the things that make you feel amazing. That could be time with friends, skateboarding, or watching reality TV. Take yourself out for a relaxing solo date. Get your nails done, get a massage, or shop at a store that you love, go see a fun movie, or enjoy a meditative activity, like golf.
When you do catch yourself drawing negative comparisons, challenge them: “I’m not bad at math, Nora is just really good at math. ”
The more sleep you get, the more alert you’ll feel. And the more alert you feel, the more you get done. And the more you get done—you get the picture! Try to wake up and go to sleep at the same time every day—even on weekends. A consistent schedule will promote healthy sleep habits. [15] X Trustworthy Source Centers for Disease Control and Prevention Main public health institute for the US, run by the Dept. of Health and Human Services Go to source Take a hot bath or shower directly before you head into bed. When you get out and your temperature drops, you’ll feel sleepier faster. If, after 20 minutes of attempting to sleep, you’re wide awake, try turning on the lights and enjoying a relaxing activity (like reading) until you feel sleepy. Just stay away from anything on screens![16] X Research source
Try starting with something simple and fun, like a long walk. Pull together an awesome playlist or a happy podcast to keep you entertained. Do yoga to increase mindfulness, find a positive mindset, and lower stress levels. [18] X Trustworthy Source Johns Hopkins Medicine Official resource database of the world-leading Johns Hopkins Hospital Go to source If you’re pressed for time or don’t have a gym membership, do bodyweight exercises from home. Or, just do an exercise you genuinely love. Swimming, bike rides, running, dancing, and rock-climbing are all excellent choices!
Snack regularly. By chowing down on small, healthy snacks consistently throughout the day, you’ll reduce stress and become more alert. Eat more omega-3 fatty acids. Try walnuts, flax seeds, and fish oil. Incorporate more veggies into your diet. Try to add spinach to that omelette or eat a side salad with your dinnertime burger. Include more fiber in your diet. Beans, nuts, and oatmeal can all raise concentration and limit stress.
When you can, walk or bike to where you need to go instead of driving. Do an activity you were already planning on doing (like reading, homework, drawing, etc. ) in a gorgeous, grassy field outside. Try combining your time in nature with another helpful, stress-reducing technique, like meditation or music listening.
You’re still the same strong, capable, hard-working person, even when you recognize that you need a break. If anything, it takes bravery to say enough is enough! Prioritize what’s most important to you. If you want to be an engineer, keep putting time into math and science—but maybe take football off of your schedule. Take some time to reflect. Is there one thing that’s causing a huge amount of your stress—and if so, how important is it to you? Is that one AP class that’s creating most of your stress really worth it? Drop it, and maybe you could dedicate more energy to more of your schoolwork.
If you’ve been doing your best in school but just can’t seem to catch a break, talk to your teacher about the issue. If you feel like your schedule is way too difficult to handle on your own, explain your feelings to your parents. If you know you just need to vent or unload a bit, reach out to a friend that you can trust.
This stress will pass. So often, all you have to do is find that balance or trick that helps you feel better (which you 100% deserve, by the way). A professional can help guide you while you navigate school stress. And they can remind you that even though it’s great that you’re so invested in school, no grade is worth risking your mental health. At the end of the day, the most important thing is that you are taking care of you!
