What is academic stress?
Academic stress is the intense pressure students feel to succeed in school. A study by the Pew Research Center found that over 61% of teens suffer from it. Unfortunately, such stress from unrealistic academic expectations put adolescents’ mental health at risk.
For example, research shows that anxiety and depression rates in so-called “high-achieving schools” are six to seven times the national average. In these schools, students score consistently high on standardized tests, and a significant percentage of them go on to attend top-ranking universities.
Tragically, however, many students who go to these schools gain academic success at the expense of mental well-being. But it doesn’t have to be this way.
Causes of stress in students
A recent study found that among teens, five of the ten most significant causes of stress are related to academics. And along with worries about the future, stress over educational performance is the strongest predictor of adolescent anxiety and depression.
Unfortunately, much of this stress is self-imposed. Some teens push themselves to get straight As because they don’t want to disappoint their parents. Others worry that if their GPA isn’t perfect, they won’t get into a good college and their life will be ruined.
Many students are so obsessed with getting into the university of their dreams that they pack an already busy academic schedule with a dizzying array of extracurricular activities, such as sports, clubs, and volunteer work. This leaves little time for anything else.
And then there’s social media. Platforms like Instagram and Facebook serve an all-you-can-eat buffet of meticulously curated, seemingly perfect images. Many teenagers consume these photos and buy into the fantasy. When their lives don’t measure up, they feel a crushing sense of inadequacy.
The signs of academic burnout
The good news is that as a parent, you can help your child succeed academically without putting their mental health at risk by recognizing the signs of academic burnout:
- Sleep disturbances: Insomnia or other sleep issues are common among teens experiencing school pressures. Constant worry about their school performance and college options can interfere with their ability to get quality sleep.
- Physical complaints with no apparent medical cause: If your child regularly experiences physical symptoms, such as headaches, stomachaches, or dizziness, without an apparent medical cause, they could be suffering from school stress.
- Constant fatigue: Adolescents feeling intense pressure to perform academically are often chronically fatigued both physically and mentally—even if they’re getting adequate sleep.
- Emotional dysregulation: If your teen is always on edge, becomes easily frustrated, or gets annoyed over seemingly trivial things, academic stress could be the culprit.
- Anhedonia: Exhausted from trying to meet unrealistic academic expectations, your child may lose their ability to derive pleasure from activities they once enjoyed. If you notice your teen choosing to isolate instead of hanging out with friends, it might be a sign that they’re suffering from academic burnout.
- Procrastination: Some teens feel so much pressure to do well academically that they procrastinate on school assignments, which can help them avoid disappointment if they get less-than-perfect grades.
- Decreased motivation: Stressed students who feel they must succeed academically can become so exhausted that they give up. If your child skips classes or gets Cs and Ds on assignments they once did well on, it might be a sign that academic stress is getting to them.
- Cognitive impairment: A teen suffering from academic burnout can become so stressed that staying focused on homework or during classes is difficult. If you notice your child’s attention wandering more than usual when studying, it might be time to intervene.
Mental health tips for students: 6 ways to help youth cope with academic pressure
1. Teach time management strategies
For some teens, the problem isn’t unrealistic expectations; it’s that nobody has taught them how to manage time. Instead of setting aside time daily to complete a project, for example, they may do it all the night before. This last-minute approach not only increases school stress but also typically results in less than satisfactory work.
If your teen struggles with this problem, encourage them to break down their academic workload into manageable tasks. Have them schedule these tasks in a planner. This can help prevent feelings of overwhelm and make their high school years much more enjoyable.
2. Encourage regular breaks
Some teens are so eager to succeed academically that they never take breaks. Remind your child that while you admire their passion for learning, constantly pushing themselves without resting is an unsustainable strategy likely to result in burnout.
To ensure that they actually take breaks, suggest the Pomodoro technique. This method entails doing a project for 25 minutes and then taking a five-minute break. There are mobile apps that can help your teen implement the strategy.
3. Stress the value of physical activity
Remind your teen how important it is to stay physically active, particularly when school pressures are getting to them. Explain that even a quick walk or bike ride or a few minutes of stretching can release built-up tension and boost energy levels. Physical activity can also improve concentration, making it easier to focus on academics.
4. Emphasize the importance of sleep
Adequate sleep is essential, particularly when a teen is feeling overwhelmed. Lack of sleep makes it harder to stay focused on schoolwork, which can lead to toxic stress and burnout. Encourage your teen to establish a consistent bedtime routine and aim for eight to ten hours of sleep each night. Help them limit screen time before bed and manage their schedule to avoid late-night study sessions.
5. Encourage the venting of feelings
One of the best things you can do for a stressed student overwhelmed by academic pressures is to be there for them. Encourage them to talk about what’s going on and what they’re struggling with. Ensure they know they can come to you for support, whether they need advice or just someone to listen.
6. Set realistic expectations
There’s nothing wrong with wanting to achieve academic success. However, some teens push themselves so much that going to school becomes an unpleasant and grueling competition they must win at all costs.
If you see your teen heading down this road, remind them that obsession with academic perfection to the exclusion of everything else will result in unhappiness. Help them to see the value of balancing academic achievement with other interests, such as hobbies and spending time with friends.
Academic pressure and mental health: Find help
These days, many teens feel intense pressure to do well in school. While this drive is sometimes self-imposed, it can also come from well-meaning parents and/or a society that prioritizes achievement over mental well-being.
As a parent, you play a pivotal role in helping your child manage academic stress by noticing the signs of burnout and offering support whenever you see it. By doing so, you will help them balance mental health and academic needs.
If you think your stressed teen needs more help than you can provide, however, consider seeking a mental health program at Avery’s House. We offer residential treatment and other programs that help adolescents overcome conditions like anxiety and the everyday challenges that prevent them from living a happy, fulfilling life.
Contact us today!