Tackling School Stress In College: 10 Tips And Tricks

Though school stress is often a normal part of academic life, it can become overwhelming if not managed effectively. For many, it's not just about keeping up with assignments, but also about handling the emotional and physical effects that can accompany academic and social responsibilities. In this article, we’ll explore what causes school stress, how it affects students, and practical ways to manage it.

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What causes stress in school?

The type and level of school stress a student may experience can vary widely depending on the individual, their situation, and their stage of education, from elementary and middle school to college and graduate school. That said, school stress often stems from a combination of academic demands, social pressures, and personal expectations.

For example, middle school students may feel anxious due to transitioning social dynamics and new academic challenges. High school students face the added pressure of preparing for college or work after graduating, while many college students juggle rigorous coursework, job responsibilities, financial responsibilities, and a new kind of social life. The common thread among these experiences is the mounting pressure to perform and meet various expectations.

What causes high school stress

High school stress can be particularly challenging. Students at this stage are often balancing academic rigor with social dynamics and extracurricular commitments. The pressure to achieve high grades, prepare for college entrance exams or a future career, and maintain a competitive edge can lead to significant stress. Social pressures, including fitting in and managing peer relationships, often further complicate matters. It's a time of self-discovery and increased responsibilities, which can be exhilarating but also stressful.

What causes college stress

College stress tends to affect students in a different way, as those in higher education are not only managing a heavier academic workload but potentially dealing with the complexities of living away from home as well. The independence that comes with college life can be both liberating and daunting. Financial concerns, future career uncertainties, and the challenge of maintaining a social life while keeping up with studies contribute to the stress experienced by many college students. This period is marked by a significant amount of self-reliance and responsibility, which can be exciting but stressful.

How stress affects students

Stress can manifest in various ways, potentially affecting both the mind and body. Academic stress can lead to emotional strain, such as anxiety and depression. Students might also experience mood swings, a lack of motivation, or feelings of being overwhelmed. Physically, stress can trigger symptoms such as headaches, fatigue, sleep problems, and gastrointestinal issues. The cumulative effect of these stress symptoms can impact overall well-being and academic performance as well. Recognizing the signs is often crucial for managing stress effectively.

Recognizing the signs of school stress

Mental health among students is a growing concern. Recent studies suggest that a significant percentage of students report feeling overwhelmed by stress, and rates of depression and anxiety have been increasing as well. Some common signs of school stress include: 

• Constant worrying. If you’re always stressing about grades, upcoming exams, or your to-do list, you might be feeling overwhelmed.
• Sleep issues. Trouble falling asleep, waking up in the middle of the night, or hitting the snooze button too often could be a sign of stress.
• Stomach aches or headaches. Getting random stomach aches or headaches that don’t have a clear cause? Stress might be the culprit.
• Mood swings. Feeling super moody or finding yourself getting upset easily? Stress can affect your emotions.
• Lack of motivation. If you’re suddenly finding it hard to get motivated to do homework or study, stress might be dragging you down.
• Feeling overwhelmed. When you look at your to-do list and feel like you can’t possibly tackle everything, it might be stress talking.
• Withdrawing from friends. Avoiding social activities or pulling away from friends can be a sign that stress is taking over.
• Procrastination. Putting off assignments or engaging in last-minute cramming might mean you’re feeling too stressed to tackle tasks in a timely manner.
• Forgetfulness. If you’re finding it hard to remember things or keep losing track of deadlines, stress could be affecting your concentration.
• Eating changes. Noticing a change in your eating habits, like eating too much or not enough, might be another sign that stress is having an impact.

10 ways to reduce stress for students

As a student, managing stress can be challenging, but there are a number of simple strategies that may help. Here are some stress management techniques for students to consider:

1. Stay organized. Keeping your life in order may significantly reduce stress. You might use planners, to-do lists, or apps to keep track of assignments, deadlines, and appointments. Being organized helps prevent last-minute cramming and may reduce the chaos that often leads to stress.
2. Try guided imagery. Guided imagery can help you relax. Find a quiet spot, close your eyes, and imagine a peaceful place. If you're having trouble picturing it, there are apps that can guide you through this process.
3. Exercise regularly. Exercise can be a powerful way to manage stress. Whether it's a morning yoga session, biking to class, or joining a sports team, staying active often helps keep stress in check.
4. Practice deep breathing. When stressed, people often breathe shallowly, which can increase anxiety and fatigue. Deep breathing exercises help reset your body’s stress response. They're quick and easy to do, whether you’re about to take a test or just need a moment of calm.
5. Try progressive muscle relaxation. Progressive muscle relaxation (PMR) involves tensing and then relaxing different muscle groups to help release stress. It can be useful before bed or during stressful moments. With practice, you can use PMR to quickly unwind and relax.
6. Listen to music. Music can be a powerful stress reliever. Upbeat tunes may boost your mood and help with focus, while calming music may help you relax. You might play some classical music while studying or unwind after class with your favorite slow tracks.
7. Build a support network. Having friends and other sources of practical and emotional support can help you better manage stress. If you lack supportive connections, you might engage in study groups, participate in campus activities, or join a club or sports league to meet new people and start building relationships.
8. Strive for balanced eating patterns. Your eating habits can affect your stress levels and energy. Aiming for regular meals and incorporating nutrient-dense foods whenever possible can be helpful. Staying hydrated and cutting back on caffeine and alcohol may also help you manage stress.
9. Minimize stressors. Look at what’s causing your stress and see if you can cut back on some of it. Whether it’s reducing extracurricular activities or limiting social media time, finding ways to lessen your stressors can make a big difference.
10. Practice mindfulness. Mindfulness may help you stay in the moment and manage stress better. It involves being aware of your feelings and accepting them without judgment. There are many free resources for learning mindfulness online, including audio tracks and videos.

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Incorporating these tips into your daily routine can make a big difference in managing stress and improving your overall well-being. Each one offers unique potential benefits, so it can be useful to experiment and find those that work for you.

Stress management and self-care

Defining self-care

Self-care consists of a variety of practices that contribute to physical, emotional, and mental well-being. It can include things like eating nutrient-rich foods as much as possible, getting regular exercise, engaging in relaxation techniques, and seeking professional mental health support when needed. Self-care can also involve setting boundaries and taking time for yourself to recharge and avoid burnout. Overall, self-care is about prioritizing your health and well-being even as you navigate the demands of student life. 

Getting enough sleep

Getting adequate sleep—another part of self-care—not only supports cognitive function, emotional regulation, and physical health, but also serves a cornerstone of positive mental health. Students may be able to prioritize quality rest by establishing a consistent sleep routine and creating a restful environment. Good sleep hygiene practices, such as avoiding caffeine before bedtime and limiting screen time, may also improve sleep quality and overall stress levels.

Creating a balanced schedule

A well-organized schedule is essential for managing academic stress. Students may find it useful to create a plan that includes time for studying, attending classes, and participating in extracurricular and social activities. Balancing these commitments helps prevent last-minute stress and helps ensure that students have adequate time for rest and relaxation. It can also be helpful to break tasks into manageable chunks and set realistic goals to avoid feeling overwhelmed.

Resources for student support

There are many different resources for seeking mental health support if you’re having trouble managing stress, including but not limited to:

• Active Minds: a nonprofit organization promoting mental health awareness and education for young adults with chapters on many college campuses. Look for Active Minds chapters and events on your campus or visit their website for resources.
• The Jed Foundation (JED): JED works to protect emotional health and prevent suicide in teens and young adults. They offer resources and support to help students navigate mental health challenges. Visit their website for tools, resources, and information specific to student mental health.
• National Alliance on Mental Illness (NAMI) On Campus: On Campus clubs are student-led organizations that provide peer support, education, and advocacy for mental health on college campuses. Find or start a NAMI On Campus club at your school or visit the NAMI website for more information.
• 988 Crisis Lifeline: The 988 Lifeline provides 24/7 support for people in suicidal crisis or emotional distress. You can dial 988 to receive support and resources.
• Online therapy: Students who are experiencing stress often have busy schedules, and trying to fit in-person therapy appointments into their week can cause additional pressure. That’s why many students find online therapy to be a more convenient option, since you can attend sessions virtually at times that work for you—no travel required.

Benefits of online therapy for students

For students facing ongoing stress, therapy can be a valuable resource. A therapist can help you tackle the mental stress and chronic strain that might be wearing you down. They can also offer strategies to help you manage academic pressures and boost your overall well-being.

Today, many students turn to online therapy platforms—such as BetterHelp for adults or TeenCounseling for those ages 13–19—instead of traditional in-person sessions to receive support. This format offers flexibility and convenience, allowing students to speak with a licensed therapist from the comfort of their own space or anywhere they have an internet connection. Research also suggests that online therapy can be as effective as in-person therapy in many cases, and that it can be particularly beneficial for those with busy schedules or those who simply prefer a virtual setting.