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