Tips for Managing High School Stress

Between tests, college applications, post-graduate decisions, friendship dynamics, family obligations, relationship challenges, and other pressures, life for a teenager can be stressful. In honor of National Stress Awareness Month, let's discuss some tips for managing high school stress.

Create a schedule

Balancing activities and commitments can often feel overwhelming. Having an organized schedule can make tasks feel more achievable and increase motivation, and simply having a consistent routine has been shown to decrease stress. Try making a daily to-do list, writing your schedule out on a calendar or organizational app, and beginning and ending each day with the same routine. Do your best to balance work and play; for example, try scheduling taxing activities in between relaxing ones. When creating a schedule, it’s crucial to have realistic expectations for what you can accomplish–biting off more than you can chew will only leave you feeling disappointed and defeated. 

Get enough sleep

Never underestimate the value of a good night’s sleep. The sleep-stress cycle can be hard to escape; when you’re feeling stressed you are less likely to get a good night’s sleep, and when you don’t get a good night’s sleep you’re more likely to feel stressed. That’s because sleep deprivation can lead to the release of the stress hormone, cortisol, which can hurt overall productivity and make it harder to learn and retain information. Aim for at least eight hours of sleep per night to prevent sleep deprivation and minimize stress. 

Schedule time for self-care 

When navigating a stressful period, it’s easy to put self-care on the back burner. However, practicing self care results in improved emotional health, increased mental resilience, and can even have a positive impact on your physical health by reducing chronic stress and boosting your immune system. Some ways to practice self-care include listening to music, meditating, reading, journaling, practicing gratitude, or going on a nature walk. During this time, try your best to stay off your phone. Overuse of technology has been shown to be a key contributor to stress, and you’ll find self-care much more destressing without a screen next to you. 

Find a stress outlet

Ask yourself, “What recharges my battery?” Maybe it’s a particular person or a special place. If you have an outlet that works for you, use it! But also, don’t be afraid to explore. Look to get involved in clubs and activities that align with your interests and hobbies. Join a sports team or start exercising on your own. Find volunteer opportunities–you’ll quickly learn that giving back correlates with stress relief. 

Be conscious of what you eat

We often don’t recognize the impact of diet on levels of stress and anxiety. In order to minimize stress, limit caffeine intake and avoid added sugar, refined carbohydrates, and fried foods. For stress relief, look to eat more high-quality proteins, and foods high in vitamin D and magnesium. Learn more about how your diet affects stress here.

Recognize and prepare for stressful life periods

Preparation is half the battle. Often, we can sense the onset of a stressful period of our lives. Looking at our calendar, we may see three important exams, four big deadlines, or two big sports games in one week. Before the stressors present themselves, create a plan to minimize stress. Ask yourself, is there a less important commitment I can drop to free up my schedule? During high-stress periods, it’s important to recognize wins, no matter how small. Plan rewards for yourself as you complete stressful tasks. A night out with friends after a long week, a post-exam “sweet treat,” or anything else that will put a smile on your face–you’ve earned it!

Know when to ask for help

The truth is, stress isn’t unavoidable. Between academic, athletic, social, and personal commitments, there will likely be times you feel overwhelmed. During times like these, it is important to know who you can reach out to for help. Create a list of people, family, friends, teachers, counselors, and other trusted figures in your life, and share your feelings with them. More often than not, they’ll be more than willing to help lighten your load or give you advice on how to manage your stress. Recognize that there are other resources available to you as well. Check out our Resources section to learn more.