How to Deal with School Stress: A High Schooler's Guide

Nadja Chavdarska
Nov 24
4 min read

By: Nadja Chavdarska

Stress in school isn’t just “being a little overwhelmed.” For a lot of students, it feels like you’re constantly sprinting on a treadmill that never shuts off: tests, homework, sports, clubs, college apps, family expectations, social drama, and somehow also “sleep eight hours and take care of yourself.” When adults say “just manage your time better,” it can feel like they’re not living on the same planet.

Here’s some real-world advice that actually respects how heavy school can feel, and what you can practically do about it.

1. Name the type of stress you’re dealing with

Not all stress is the same, and you can’t fix what you don’t understand.

Ask yourself:

Is this time stress? (Too much to do, not enough hours)
Performance stress? (Tests, grades, fear of failing)
People stress? (Friends, group projects, teachers, family pressure)
Future stress? (College, careers, “What am I doing with my life?”)

Pick the top 1–2. Don’t just say “everything.” When you name it, your brain moves from “I’m drowning” to “Okay, it’s mainly THIS wave that’s hitting me.”

2. Use the “3-bucket” method instead of a giant to-do list

Long to-do lists are stress fertilizer.

Try this every day (or every night for the next day):

On a piece of paper or in your notes app, make just three buckets:

Must do today (non-negotiables: test tomorrow, assignment due, practice)
Should do soon (studying ahead, long-term projects, emails)
Can wait (nice-to-have, but not urgent)

The rule:If everything is in “Must do today,” nothing is. Be honest and brutal. Most things can move to “Should do soon” without the world ending.

This instantly lowers stress because you see:

Today is finite.
Not everything needs to happen right now.

3. Study in “tiny sprints,” not fake marathons

A lot of school stress isn’t from the work itself, but from avoiding the work while thinking about it nonstop.

Try this:

Set a timer for 20 minutes.
Put your phone in another room or give it to someone you trust.
Work on only one task.
When the timer ends, take a 5-minute break (stand up, stretch, water, quick snack).
Repeat 2–3 times.

You’ll get more done in 60 focused minutes than in 3 hours of half-studying, half-scrolling. And finishing something shrinks that heavy “I’m behind on everything” feeling.

4. Make “bare minimum versions” for bad days

You will have days where you’re exhausted, sad, or just done. Instead of going 0% vs 100%, decide your bare minimum so you don’t fall apart completely.

Examples:

“Even on my worst day, I will:– Show up to school.– Turn in something for major assignments, even if it’s not perfect.– Study at least 10 minutes for the hardest class.”
“Even on my worst day, I’ll be in bed by [your time] with my phone away.”

Bare minimums protect your future self from the stress snowball.

5. Stop trying to suffer alone

A lot of students think:

“Everyone else is handling this fine. It’s just me.”

It’s almost never just you.

Ways to reach out without giving a big emotional speech:

Email a teacher: “I’m really overwhelmed with [X & Y]. Can we talk about a plan or extension?”
Tell a counselor: “I’m not okay with how stressed I am. Can we look at my schedule and workload?”
Tell a parent/guardian: “I’m not asking you to fix everything. I just need you to know I’m really stressed.”

You don’t have to explain it perfectly. Just open the door a tiny bit. That’s enough to start getting support.

6. Protect 3 small things that keep you human

School stress makes you feel like a walking grade. You need a few non-negotiable things that remind you you’re a person.

Choose three small, realistic things you’ll try to protect most days:

A real lunch (not just chips or nothing).
10–15 minutes of something you enjoy: drawing, music, reading, gaming, walking.
A short walk outside or stretch break after school.
A consistent “cutoff time” where you stop schoolwork and let your brain power down.

These are not “extra” or “selfish.” They’re maintenance, like charging your phone. You don’t say your phone is lazy when it needs power—you just plug it in.

7. Rewrite the voice in your head (even slightly)

Stress is worse when your own brain bullies you all day:“You’re behind.” “You’re dumb.” “You’re never going to catch up.”

You don’t need to become suddenly positive. Just upgrade the script from harsh to accurate.

Examples:

Instead of: “I’m going to fail.”Try: “This might be hard, but I can at least improve.”
Instead of: “I’m so lazy.”Try: “I’m tired and overwhelmed. I’m going to do one small thing.”
Instead of: “Everyone else gets it.”Try: “Most people are struggling with something, even if I can’t see it.”

It sounds cheesy, but your brain listens to what you repeat.

8. Know when it’s more than just school stress

School will always bring some pressure. But if you notice things like:

You can’t sleep or you sleep all the time.
You never feel like doing things you used to enjoy.
You feel hopeless or think, “What’s the point?”
You’re having thoughts about hurting yourself or wishing you weren’t here.

That’s not “normal stress.” That’s a big red flag that you deserve real help.

You are absolutely allowed to say to an adult:

“This isn’t just school stress anymore. I’m not okay.”

Talk to:

A parent/guardian or trusted family member.
A school counselor, social worker, or psychologist.
A teacher you feel safe with who can help connect you to support.

If things ever feel like an emergency, crisis hotlines and local emergency services exist for you too—not just for adults.

9. Remember: your worth ≠ your grades

Schools often act like grades are your entire identity. They aren’t.

You are more than:

Your GPA
Your SAT/ACT score
Your class rank
Your college list

You are how you treat people, how you bounce back from hard things, how you honestly try even when it’s messy. That stuff doesn’t show up in the gradebook, but it matters a lot in actual life.

Stress in school is real and heavy, and you’re not weak for feeling it. You’re not dramatic. You’re not “bad at life.” You’re a human being trying to carry a lot at once.

You don’t have to fix everything overnight. Start with:

Naming what’s stressing you.
Doing one small, focused thing.
Telling one safe person how you’re really doing.

That’s not failure. That’s what handling stress actually looks like.