Mar 20, 2025
It’s no secret that school-aged kids and teenagers are more stressed than ever. A survey in 2020 found that 43% of teens said their stress levels had gone up. 45% said they had a hard time concentrating on schoolwork.
Stress in teenagers can be a serious issue. While some stress is certainly healthy, too much stress in a teenager’s brain can increase cortisol levels, which can lead to impairment in cognitive and emotional functioning. What’s more, a teenager is likely to stay stressed out longer than an adult, because the part of their brain that regulates stress is still underdeveloped.
Most teens will be stressed out a little; adolescence is a stressful time. However, school stress can add an extra layer of worry that becomes unbearable and puts the teen at a greater risk of developing anxiety, depression, eating disorders, and other mental health disorders.
This article will go over what school stress in teenagers look like and how teens can cope with the stress of their academic lives on top of everything else.
Why Are Teens So Stressed?
Teens have a lot to worry about. From grades to family dynamics to their future, there’s no shortage of stress. According to an APA stress survey, the top three reasons teens were stressed were:
- 83% said school was a major stressor.
- 69% said their biggest stressor was getting into a good college or deciding what to do after high school.
- 65% said concern for their family was a major stressor.
The sudden appearance of AI in the workplace, overuse of social media, and bullying are also trending concerns among youth.
Signs of Overwhelming Stress in Teenagers
As a teenager navigates the complexities of adolescence, it's important to pay attention to signs that may indicate they are struggling with overwhelming stress. Here are some common indicators to watch out for:
- Changes in Behavior: Noticeable shifts in behavior such as increased irritability, mood swings, or sudden outbursts may signal heightened stress levels.
- Difficulty Sleeping: Insomnia, frequent nightmares, or excessive sleeping can be signs of stress affecting a teenager's sleep patterns.
- Physical Symptoms: Complaints of headaches, stomachaches, and other physical ailments without a clear medical cause may be linked to stress.
- Academic Decline: A sudden drop in grades, lack of focus, or increased procrastination could indicate that stress is impacting a teenager's academic performance.
- Lack of Interest: Loss of interest in activities or hobbies that they once enjoyed may be a sign of emotional strain.
- Social Withdrawal: Avoiding social interactions, spending excessive time alone, or isolating themselves from friends and family could indicate distress.
- Changes in Appetite: Significant changes in appetite, whether it's sudden overeating or loss of appetite, can be a reflection of stress affecting eating habits.
- Increased Sensitivity: Heightened sensitivity to criticism, rejection, or perceived failure may suggest underlying stress and emotional vulnerability.
- Difficulty Concentrating: Struggles with focus, memory, or decision-making could be a result of stress impacting cognitive function.
- Physical Exhaustion: Feeling constantly fatigued, lacking energy, and experiencing burnout despite adequate rest may be signs of chronic stress overload.
These are signs that the stress they are experiencing has moved away from healthy stress and into unhealthy stress. Talking to a therapist, implementing coping mechanisms, and rearranging weekly schedules to make less demands are good steps to take.
How to Manage Stress While in School
When managing school stress, try to pay attention to what your specific triggers are. Is it a busy course load? Lots of homework? Not understanding the material? The looming future? Take note of these triggers and structure your life around reducing stress. For example, if you know planning for the future will cause you stress and you have a college prep course right away in the morning, try to exercise beforehand or wait to drink coffee until after the class to minimize stress.
Other tips on managing school stress for young adults include:
- Don’t work at school past a certain time. Set a deadline, like 9 p.m. that you cannot work past unless you absolutely have to. This deadline will help you manage your daytime hours better, provide some much-needed downtime in the evenings, and help structure a good sleep routine.
- Engage in your hobbies. Good mental health comes from a healthy balance of work and play. Find some stress-relieving hobbies like a sport, video game, or craft to engage it at least twice a week.
- Take care of your body. You’ve heard it said before, but eating well, sleeping lots, and exercising regularly is crucial to our mental health, especially for teenagers and young adults.
- Hang out with friends at least once a month. It can be difficult to find the time for social relationships, but these are a cornerstone of good mental health. Even if you are swamped with work and school life, find the time to hang out with friends and the people close to you at least once a month.
- Pursue your interests. School can be stressful because it boils you down to a number: a test grade, SAT score, or college applications. Try to find the joy in learning again by reading books, watching movies, and engaging in the things that are really interesting.
- Try essential oils or caffeine-free drinks. Decrease stress levels by setting an ambiance of calm serenity. This could mean relaxing music, essential oils, meditating, or your favorite soothing drink.
- Try mindfulness. You’ve likely heard this one before too, but practicing meditation, progressive muscle relaxation, or mindful walks is scientifically proven to reduce stress. There are so many ways to be mindful without sitting and meditating, so if something doesn’t work for you, try something else!
- Talk to a therapist. Even if you don’t think you have diagnosable mental health conditions like an anxiety disorder, having someone in your corner to rant to, work through problems with, and remind you to slow down sometimes can be really helpful. A lot of college campuses and high schools will have a free or reduced-price therapist to talk to. You can also find affordable therapy online, like through Lifebulb.
Lifebulb has affordable, online therapists for teenagers and young adults. We accept most major insurances and never have a waitlist. If you are stressed about school, don’t wait to talk to a professional today. It does not have to be “bad enough”. If you’re struggling, reach out.
