Students Guide to Managing Stress
As a middle or high school student, you face challenges including academic pressure, social situations, extracurricular activities, and personal growth. Stress is normal, but it is important to learn to manage it to not become overwhelming. This guide provides steps you can take to manage stress and stay balanced.
Recognize the Signs of Stress
Feeling overwhelmed or anxious
Trouble sleeping or sleeping too much h
Difficulty concentrating or making decisions
Mood swings or irritability
Headaches or stomach aches
Develop Time Management Skills
Use a calendar, planner or app to organize your assignments, projects, and deadlines. Using techniques such as the Pomodoro Method can help to break tasks up into segments and take breaks, avoiding distractions and burnout during focused work time.
Break big tasks into smaller, manageable steps
Prioritize assignments based on due dates and importance
Set aside specific time blocks for study and breaks
Practice Relaxation Techniques
Deep breathing: Take a deep breath in for four seconds, hold for four seconds, and exhale for four seconds. You can imagine doing this in a box formation also known as box breathing.
Mindfulness: Spend five to ten minutes focusing on your breath or listening to music and being aware but non judgmental of your thoughts
Physical Exercise: Engage in a physical activity you enjoy such as walking, dancing, or swimming.
Build a Support System
Identify a trusted adult or friend for when things are getting tough
Don’t hesitate to reach out if you need help
Take Care of Your Body
Aim for 7-9 hours of sleep per night
Eat a balanced diet with plenty of fruits vegetables and protein
Get at least 30 minutes of physical activity each day
Set Realistic Expectations
Set achievable goals for each day and focus on progress, not perfection
Give yourself permission to take breaks and ask for help when needed
