How to Deal with School Stress: Strategies for Every Grade Level

January 8, 2025 byPhoebe Brown

5 min to read

A young boy taking notes in his online class

Whether it’s test day, a major assignment is due, the Internet is down, or things just aren’t going as planned, school-related stress can affect students of all ages, so it’s important for students to learn how to deal with school stress as early as possible.

What Causes Stress in Students?

Stress, while unpleasant, is a normal reaction to all types of challenging situations for students. Anything from a new routine, challenging assignments, social pressures, or even just being tired can trigger stress in school students. Students can even stress over positive events, like accepting an award or going on vacation.

While some students experience stress as something motivational, stress can severely disrupt the school day for others. Even though some stress is normal, prolonged stress can negatively impact health and academic performance.

Common Causes of Stress in School

Test anxiety

Academic pressure

Overcommitment

Heavy workloads

Social challenges such as bullying and peer pressure

Not getting enough sleep

Poor time management

Lack of communication when students are struggling

Recognizing Stress Symptoms in Kids and Teens

The first thing to know about how to deal with school stress is how to identify the signs and symptoms of stress. Stress manifests differently from person to person, but if students are acting out, complaining of mild physical pain like headaches or stomachaches right before an event, having trouble in school or during social events, or start withdrawing from the things that usually make them happy, they may be more stressed than they realize.

Age-Appropriate Stress Management Techniques

Learning how to deal with school stress helps students become more resilient adults. Here are some tips for managing school and stress to help reduce stress for students in elementary, middle, and high school.

Elementary School

Younger elementary school students are mostly getting used to the routine of the school day, but in later elementary grades, the responsibilities required of schoolwork and worries that they are disappointing their parents or teachers can be stressful. Use the following strategies to help them soothe their school stress:

Listen to Music. Play soft classical music or instrumentals to help young learners feel calm while moving from one task to another.
Plan Breaks. Schedule snack breaks, playtime, game time, or other activities that aren’t learning-focused throughout the day.
Try Mindfulness Through Sensory Experiences. Take the focus away from whatever is causing stress at the moment by letting children play with modeling clay, go on a walk, paint, or even play a musical instrument.

Middle School

As students advance to middle school, they begin to take on more challenging classes. Middle school students may also experience increased social pressure in school, so planning activities designed to reduce stress for students this age can be extremely important.

Get Moving. A simple activity, like taking a walk or doing standing or seated stretches can help students blow off steam before their next class.
Practice Asking for Help. Families can help their middle school student by rehearsing sample situations or helping them create some scripted things to say if they are having trouble in class, making friends, or dealing with a bully.
Get Plenty of Sleep. To ensure a restful night of sleep, students should take time to wind down before going to bed.

High School

High school students enjoy an increased level of independence, but they are also preparing for graduation and beyond. Add the social life and peer pressure that accompany the teenage years, and you have the main causes of stress in high school.

Use Time Management Strategies. Students should create a schedule that prioritizes their assignments, classes, extracurriculars, and other tasks to ensure they can get everything done in a timely manner.
Keep a Journal. Regularly reflecting on accomplishments at the end of the day can motivate students to get back at it tomorrow.
Be Part of the Community. Teens feel like they are not alone and have a role to play when they are connected to a diverse group of friends and reach beyond their social groups by volunteering, coaching or mentoring younger students, or working a part-time job.

Role of Parents and Educators in Stress Management

When it comes to providing emotional support for school stress, families, teachers, and school counselors can play an important role.

Open Communication

While it can be hard to get kids to open up, setting aside time to ask how a student is doing, if they feel stressed by anything at school, and actively listening to them without judgment can make all the difference. It’s important to validate their experiences as well and provide reassurance when they need it.

Creating a Supportive Environment

Students who are feeling stressed at school may feel uncomfortable or embarrassed to ask for help. Trusted adults can create a supportive environment by not judging, providing guidance, and recommending positive ways for students to express themselves. Families may also want to consider showing their support by attending important events like recitals, plays, concerts, science fairs, or other events that are important to their student.

Seeking Professional Help

Sometimes professional help may be needed. Families can remind their student that seeking professional help outside of school isn’t anything to be embarrassed about. A third-party counselor or mental health professional can provide a new perspective to help address the challenges the student is facing and suggest coping strategies to better manage their school stress.

Manage School Stress with Online School

Getting started with these strategies and tips is an easy way to begin to reduce stress for students of all ages. And Connections Academy is here to help. Our online Resource Hub is all about helping students and their families create a stimulating learning environment. Learn more about how our community fosters achievement, growth, and resiliency for all students. Discover more about what we can offer by downloading our free eGuide.