Stress is a normal part of life. The night before a big exam, a fight with a friend, trying to tackle too many projects at once – These are all situations that can cause our stress levels to rise. Sometimes, stress is beneficial, allowing us to crack down and get things done. At the same time, however, there is such thing as “too much” stress. When stress becomes consistent, persistent, and chronic – affecting you on more days than not – it can really take a toll on your mental and physical health.
Your body experiences stress when it perceives a situation as dangerous or difficult. Stress puts us into fight-or-flight mode, which can come with many physical side effects. When a stressful encounter passes, and a situation is no longer perceived as dangerous or difficult, chemical changes happen in the brain that allow us to calm down. This ability to relax and cope with (or work through) stress is key to maintaining a healthy state of mind.
The problem is, the part of the brain that is responsible for reasoning and rational thinking is not fully developed until age 25, so coping with stress at a young age can be difficult. High school students (and teenagers in general) tend to respond to stress differently than adults, as a result. And this increases their chances of developing a stress-related disorder like depression or anxiety long-term.
Fortunately, with thought and focus, there are stress management techniques that can be learned during the adolescent years. Despite the rising percentage of teens struggling with stress, depression, and anxiety, there are ways to mitigate the effects of stress in high school and manage it effectively.
As a leading mental health treatment provider for teenagers, we’ve broken down all that you need to know about stress in high school below.
Why Are High School Students So Stressed?
There are so many different causes of stress, both big and small. For high school students, stress often comes from performance-related pressures: pressure to succeed academically, get into a good college or university, excel in sports, balance a ton of classes or obligations, and start planning for their future careers. But this isn’t the extent of it. Within the school environment, many high school students also have to deal with the stress of fitting in, making friends, dealing with bullies (online and on campus), and feeling threatened at school. Female students, LGBTQ+ students, and high school students of diverse ethnic or racial backgrounds are more likely to face discrimination, bullying, and safety-related stressors at school.
On top of school-related stresses and anxieties, teenagers cope with a lot of other challenges that are unique to their age. Their bodies are undergoing a lot of physical and hormonal changes, their brains are going through dynamic periods of development, and they are trying to establish a sense of independence—separate from their parents and family structure. This means questioning who they are, what they want to look like, where they belong, and what they want to do in their life.
According to survey data from Education Week, it’s a number of challenges, often piling up, that are stressing out high school students. Specifically, higher schoolers report the following factors have had a negative impact on their mental health:
- Stress around schoolwork, finishing assignments, and grades or test results
- Concerns about their physical appearance and how they are perceived by others
- Stress over larger, social issues that they come across in the media, such as violence, discrimination, politics, climate change, and other topical issues
- Anxiety about friends, family, stressful relationships, or seeing others at school
- Concerns about their future career, whether they’ll get into a good college, and how they will pay for it
- Fear around their physical safety at school, and also outside of it in their home environment
- Bullying, in-person or online
A lot of these stressors might feel familiar to you. If so, know that it is important to tackle them before they become “too much.”
What are the Effects of Stress on High School Students?
As we mentioned, stress is a normal part of everyday life, and it can occasionally be beneficial. Think about the stress you might experience while cramming for a test, auditioning for a school play, or preparing to impress a college scout at your big football game… It can be exciting and motivating! However, stress can quickly become overwhelming, especially for overscheduled high school students.
If it begins to feel unmanageable, and you do not seek outside help, stress can cause you to:
- Feel hopeless, fatigued, or burnt out
- Stop doing things you enjoy
- Avoid carrying out day-to-day tasks
In addition, chronic and untreated stress can lead to a range of other possible disorders and health issues. Too much stress—which essentially means too much cortisol (the stress hormone) in the body—can lower your immunity, impair your cognitive function, raise your blood pressure, disrupt your sleep, and cause digestive problems. Prolonged stress can also increase your risk of developing depression, anxiety, and substance use disorders. And according to Harvard, teenagers tend to experience stress for longer periods than adults—placing high school students at an increased risk.
As echoed by research from the American Psychological Association (APA), prolonged and unrelieved stress can cause negative effects such as:
- Anxiety
- Depression
- Post-traumatic stress disorder (PTSD)
- Digestive issues
- Chronic headaches and tension
- Cardiovascular issues, including heart disease and heart attack
- High blood pressure
- Stroke
- Severe sleep problems
- Weight gain
- Cognitive impairment, including reduced function of memory
- Substance abuse and addiction, in attempt to self-medicate
Learn more about the effects of teenage stress here.
While the effects of stress in high school can be worrisome, they can also be prevented. Teenagers can learn how to manage stress through a range of techniques, as well as a healthy and robust support system.
How to Manage Stress in High School
Stress management is a skill that can be learned, and it can be a vital one for high school students who feel overwhelmed and unsupported.
One of the best ways that high school students can manage stress is first finding an outlet where they can channel their energy into. This might mean sports, or simply getting regular exercise, or pursuing a creative outlet like art, music, or theater. An outlet can be any hobby or activity that teenagers enjoy and that supports their overall well-being. An outlet can also be a friendship or meaningful relationship, where you can turn to when you need a shoulder to lean on.
In addition to the above, high school students might also try:
- Keeping a journal
- Practicing meditation and mindfulness techniques (there are even mobile apps to help with this!)
- Getting regular, physical activity
- Getting outside often
- Setting a bedtime
- Limiting their use of screens, especially before bed
- Eating healthy meals
- Limiting caffeine intake
- Avoiding drug and alcohol use
- Making time for self-care
- Keeping up with hobbies or fun activities they enjoy
- Learning about the root of their stress or what triggers it
- Identifying (and challenging) negative thought patterns
Learn more about tips for managing and relieving stress here.
Of course, if these techniques don’t work or if you are still struggling to cope with stress, and the symptoms won’t go away, it could be the result of an underlying mental health disorder. Do not hesitate to reach out to a professional to talk through your struggles and concerns. A therapist or counselor can offer you guidance and, if needed, a recommended plan of action for helping you overcome stress and anxiety.
Turnbridge is here for you if and when you are ready to talk. We are a recognized mental health treatment provider for teenagers and young adults struggling with issues like anxiety, depression, and more. Contact us today at 877-581-1793 to learn more.