Last Updated On: August 12th, 2025
Stress. You know the feeling. You’ve planned and prepped everything, yet you still get that sinking sensation that there’s too much to do and not enough time. Studying, practice, APs, exams, leadership roles, college essays – it feels like Tetris on hard mode, with tasks stacking up, and yet one more thing thrown your way – how do you find time to eat, sleep, or even breathe?
First, stop and take a deep breath. You’re not alone. According to the American Psychological Association (2024):
- 70% of U.S. teens (ages 13–17) identified anxiety or depression as major issues among their peers
- 75% of high school students reported stress or negative emotions in school
- 75% of high schoolers and 50% of middle schoolers consistently felt stressed due to schoolwork
Many of us are still feeling the ripple effects of the pandemic, too, which disrupted our learning and social lives. Even high achievers – those with straight A’s, perfect test scores, and leadership roles – often report feeling overwhelmed.
Perhaps you’ve even thought, “I’m doing everything right, but I still feel like I’m falling behind – and I can never seem to relax!”
Take another deep breath. Let’s talk more about breathing, in fact, and other techniques to stay cool and calm, to help you enjoy high school and make this unique time in your life a little more pleasurable.
Do you miss:
- Laughing over inside jokes?
- Feeling bored – in a good way?
- Doing things just for fun, not to pad the college resume?
How about getting back to that? Whether it’s talking to a counselor or tutor, developing healthier habits, or learning to say “no,” we’ll explore simple, lasting strategies to help you manage the pressure of competitive schools – and thrive well beyond your high school years.
Why Adolescent Stress Is Rising
We’re maxed out. But why does the pressure keep growing?
Common stressors include:
- Overscheduling (APs, extracurriculars, test prep)
- College admissions pressure
- Parental expectations or self-imposed perfectionism
- Social media comparison
- Global concerns (climate change, gun violence, COVID)
This generation is facing more than ever. On top of traditional high school pressures, teens are now experiencing the added anxieties of social media and global threats like environmental crises, rising gun violence, lingering pandemic effects, and more. Studies show that teens with untreated anxiety may struggle academically, skip social events, and be more at risk of substance abuse. So, let’s address that stress!
4 Realistic Strategies to Manage Stress
If the idea of overhauling your entire routine causes you even more anxiety, don’t panic! Even a few small changes can create a noticeable difference.
Here’s a rundown of some helpful tips:
1. Be Realistic About Time
When deadlines are stacking up, use a planner or app like Google Calendar to map your schedule. Seeing everything in one place can help you break tasks into smaller, more manageable parts, making them less overwhelming or intimidating. Focus on what’s most important and let go of the rest.
If you need support, an academic coach or tutor can help you build stronger time management and study habits.
2. Move, Breathe, Sleep, Repeat
Physical activity, quality sleep, and deep breathing are stress-management essentials.
Mindfulness apps like Headspace can help make breathing and meditation exercises simple and approachable. One quick exercise you can do anywhere is the 4-7-8 method. Breathe in through your nose for four counts, hold for seven, and exhale through your mouth for eight, making a whooshing sound. A few rounds of this can immediately calm your nervous system and promote relaxation. Try it now!
If you’re feeling overwhelmed, put on some music and dance around your room, take a brisk walk, stretch outside, or even hug a tree – seriously. Touching trees has been shown to lower cortisol (your stress hormone) and boost oxytocin (your feel-good hormone). And walking for just under an hour in nature can improve your memory and attention span by up to 20%!
Staying up late can be fun (or feel like a necessity when you’re cramming for APs), but consistently skimping on sleep can lead to an increased risk of accidents and injuries, heart problems, issues like diabetes and obesity, and in a vicious cycle, mental health problems like depression and anxiety. The takeaway? Get some rest! Everything will feel better after a good night’s sleep (or power nap).
3. The Power of Saying No
Just because something looks good on a college app doesn’t mean it’s right for you. If a class, activity, or even a relationship is draining your energy, it’s okay to step back. You don’t even need to offer an elaborate explanation or excuse. A simple “No” is sufficient. Your time is valuable! Protect it and prioritize your well-being.
4. Don’t Keep it Bottled Up!
While you may already feel like an adult with the burden of tremendous responsibilities, you don’t have to figure everything out on your own. Talk to a teacher, school counselor, therapist, or tutor. Venting helps you process stress, and hearing from someone who’s been there can make a big difference in perspective.
Or just call a friend. Getting what’s frustrating or frightening you out in the open can take away the power it has over you when you’re keeping it locked inside.
How Can My Parents Help? (or My Parents. Help!)
High school and the college application process can be overwhelming. Even the best of us can’t necessarily manage it all on our own, and it’s important to have a network of support behind you.
Most parents are just trying to help. But their concern can sometimes feel like pressure or a lot like nagging. Keep communication open, and if needed, guide them toward more supportive behaviors.
If that feels intimidating or daunting, here’s the one cheat sheet you have our permission to use!
- Focus on my well-being, not just my grades
- Don’t micromanage my schedule
- Offer support, not extra pressure
- Encourage balance and downtime
- Normalize setbacks as part of growth
You can even use a little script: “I know we share the same goals and want what’s best for me. Here’s how you can support me without adding to the pressure I’m already putting on myself.”
Signs You Might Be “Too” Stressed: Knowing When to Ask for Help
Stress is ubiquitous. And let’s face it, doesn’t it sometimes seem the only way to operate at a competitive level in school, extracurriculars, or college prep is to be constantly stressed? But chronic stress or burnout isn’t normal. You may not even realize how far you’ve pushed yourself until you’re in the red zone.
Signs you may be too stressed:
- Emotional: Anxiety, irritability, shutting down
- Physical: Headaches, fatigue, insomnia
- Behavioral: Withdrawing, procrastinating, perfectionism
- Academic: Slipping grades despite effort
- Mental: Feeling hopeless or stuck
Anyone can have a bad day or a rough night of sleep, but if you find yourself constantly down or irritable, unable to sleep or complete tasks, or withdrawing from friends and social situations you used to find pleasurable, it’s time to reach out to someone. You don’t have to wait until things are unbearable, either!
Talking to an academic coach or tutor can also make things more manageable. They can help you regain focus, stay organized, and lighten your workload.
Asking for help never means you’ve failed. It’s a sign of strength and a secret superpower, meaning you’re prioritizing taking care of yourself!
Final Thoughts
High school can feel like a nonstop challenge, but you don’t have to go it alone. A supportive mentor or academic coach can help streamline your studies, prioritize what matters, and build habits that serve you long after high school.
Remember:
- Success includes your well-being</li>
- Progress matters more than perfection
- Communication and perspective are key
Don’t be afraid to ask for help – or to hit pause when you need it. And above all, don’t forget to breathe.
