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August 16, 2021
Is it time to get rid of homework? Mental health experts weigh in
by Sara M Moniuszko
It's no secret that kids hate homework. And as students grapple with an ongoing pandemic that has had a wide-range of mental health impacts, is it time schools start listening to their pleas over workloads?
Some teachers are turning to social media to take a stand against homework .
Tiktok user @misguided.teacher says he doesn't assign it because the "whole premise of homework is flawed."
For starters, he says he can't grade work on "even playing fields" when students' home environments can be vastly different.
"Even students who go home to a peaceful house, do they really want to spend their time on busy work? Because typically that's what a lot of homework is, it's busy work," he says in the video that has garnered 1.6 million likes. "You only get one year to be 7, you only got one year to be 10, you only get one year to be 16, 18."
Mental health experts agree heavy work loads have the potential do more harm than good for students, especially when taking into account the impacts of the pandemic. But they also say the answer may not be to eliminate homework altogether.
Emmy Kang, mental health counselor at Humantold, says studies have shown heavy workloads can be "detrimental" for students and cause a "big impact on their mental, physical and emotional health."
"More than half of students say that homework is their primary source of stress, and we know what stress can do on our bodies," she says, adding that staying up late to finish assignments also leads to disrupted sleep and exhaustion.
Cynthia Catchings, a licensed clinical social worker and therapist at Talkspace, says heavy workloads can also cause serious mental health problems in the long run, like anxiety and depression.
And for all the distress homework causes, it's not as useful as many may think, says Dr. Nicholas Kardaras, a psychologist and CEO of Omega Recovery treatment center.
"The research shows that there's really limited benefit of homework for elementary age students, that really the school work should be contained in the classroom," he says.
For older students, Kang says homework benefits plateau at about two hours per night.
"Most students, especially at these high-achieving schools, they're doing a minimum of three hours, and it's taking away time from their friends from their families, their extracurricular activities. And these are all very important things for a person's mental and emotional health."
Catchings, who also taught third to 12th graders for 12 years, says she's seen the positive effects of a no homework policy while working with students abroad.
"Not having homework was something that I always admired from the French students (and) the French schools, because that was helping the students to really have the time off and really disconnect from school ," she says.
The answer may not be to eliminate homework completely, but to be more mindful of the type of work students go home with, suggests Kang, who was a high-school teacher for 10 years.
"I don't think (we) should scrap homework, I think we should scrap meaningless, purposeless busy work-type homework. That's something that needs to be scrapped entirely," she says, encouraging teachers to be thoughtful and consider the amount of time it would take for students to complete assignments.
The pandemic made the conversation around homework more crucial
Mindfulness surrounding homework is especially important in the context of the last two years. Many students will be struggling with mental health issues that were brought on or worsened by the pandemic, making heavy workloads even harder to balance.
"COVID was just a disaster in terms of the lack of structure. Everything just deteriorated," Kardaras says, pointing to an increase in cognitive issues and decrease in attention spans among students. "School acts as an anchor for a lot of children, as a stabilizing force, and that disappeared."
But even if students transition back to the structure of in-person classes, Kardaras suspects students may still struggle after two school years of shifted schedules and disrupted sleeping habits.
"We've seen adults struggling to go back to in-person work environments from remote work environments. That effect is amplified with children because children have less resources to be able to cope with those transitions than adults do," he explains.
'Get organized' ahead of back-to-school
In order to make the transition back to in-person school easier, Kang encourages students to "get good sleep, exercise regularly (and) eat a healthy diet."
To help manage workloads, she suggests students "get organized."
"There's so much mental clutter up there when you're disorganized... sitting down and planning out their study schedules can really help manage their time," she says.
Breaking assignments up can also make things easier to tackle.
"I know that heavy workloads can be stressful, but if you sit down and you break down that studying into smaller chunks, they're much more manageable."
If workloads are still too much, Kang encourages students to advocate for themselves.
"They should tell their teachers when a homework assignment just took too much time or if it was too difficult for them to do on their own," she says. "It's good to speak up and ask those questions. Respectfully, of course, because these are your teachers. But still, I think sometimes teachers themselves need this feedback from their students."
©2021 USA Today Distributed by Tribune Content Agency, LLC.
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The Truth About Homework Stress: What Parents & Students Need to Know
Written by:
Updated on:
- January 9, 2024
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Homework is generally given out to ensure that students take time to review and remember the days lessons. It can help improve on a student’s general performance and enhance traits like self-discipline and independent problem solving.
Parents are able to see what their children are doing in school, while also helping teachers determine how well the lesson material is being learned. Homework is quite beneficial when used the right way and can improve student performance.
This well intentioned practice can turn sour if it’s not handled the right way. Studies show that if a student is inundated with too much homework, not only do they get lower scores, but they are more likely to get stressed.
The age at which homework stress is affecting students is getting lower, some even as low as kindergarten. Makes you wonder what could a five year old possibly need to review as homework?
One of the speculated reasons for this stress is that the complexity of what a student is expected to learn is increasing, while the breaks for working out excess energy are reduced. Students are getting significantly more homework than recommended by the education leaders, some even nearly three times more.
To make matters worse, teachers may give homework that is both time consuming and will keep students busy while being totally non-productive.
Remedial work like telling students to copy notes word for word from their text books will do nothing to improve their grades or help them progress. It just adds unnecessary stress.
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Effects of homework stress at home
Both parents and students tend to get stressed out at the beginning of a new school year due to the impending arrival of homework.
Nightly battles centered on finishing assignments are a household routine in houses with students.
Research has found that too much homework can negatively affect children. In creating a lack of balance between play time and time spent doing homework, a child can get headaches, sleep deprivation or even ulcers.
And homework stress doesn’t just impact grade schoolers. College students are also affected, and the stress is affecting their academic performance.
Even the parent’s confidence in their abilities to help their children with homework suffers due increasing stress levels in the household.
Fights and conflict over homework are more likely in families where parents do not have at least a college degree. When the child needs assistance, they have to turn to their older siblings who might already be bombarded with their own homework.
Parents who have a college degree feel more confident in approaching the school and discussing the appropriate amount of school work.
“It seems that homework being assigned discriminates against parents who don’t have college degree, parents who have English as their second language and against parents who are poor.” Said Stephanie Donaldson Pressman, the contributing editor of the study and clinical director of the New England Center for Pediatric Psychology.
With all the stress associated with homework, it’s not surprising that some parents have opted not to let their children do homework. Parents that have instituted a no-homework policy have stated that it has taken a lot of the stress out of their evenings.
The recommended amount homework
The standard endorsed by the National Education Association is called the “10 minute rule”; 10 minutes per grade level per night. This recommendation was made after a number of studies were done on the effects of too much homework on families.
The 10 minute rule basically means 10 minutes of homework in the first grade, 20 minute for the second grade all the way up to 120 minutes for senior year in high school. Note that no homework is endorsed in classes under the first grade.
Parents reported first graders were spending around half an hour on homework each night, and kindergarteners spent 25 minutes a night on assignments according to a study carried out by Brown University.
Making a five year old sit still for half an hour is very difficult as they are at the age where they just want to move around and play.
A child who is exposed to 4-5 hours of homework after school is less likely to find the time to go out and play with their friends, which leads to accumulation of stress energy in the body.
Their social life also suffers because between the time spent at school and doing homework, a child will hardly have the time to pursue hobbies. They may also develop a negative attitude towards learning.
The research highlighted that 56% of students consider homework a primary source of stress.
And if you’re curious how the U.S stacks up against other countries in regards to how much time children spend on homework, it’s pretty high on the list .
Signs to look out for on a student that has homework stress
Since not every student is affected by homework stress in the same way, it’s important to be aware of some of the signs your child might be mentally drained from too much homework.
Here are some common signs of homework stress:
- Sleep disturbances
- Frequent stomachaches and headaches
- Decreased appetite or changed eating habits
- New or recurring fears
- Not able to relax
- Regressing to behavior they had when younger
- Bursts of anger crying or whining
- Becoming withdrawn while others may become clingy
- Drastic changes in academic performance
- Having trouble concentrating or completing homework
- Constantly complains about their ability to do homework
If you’re a parent and notice any of these signs in your child, step in to find out what’s going on and if homework is the source of their stress.
If you’re a student, pay attention if you start experiencing any of these symptoms as a result of your homework load. Don’t be afraid to ask your teacher or parents for help if the stress of homework becomes too much for you.
What parents do wrong when it comes to homework stress
Most parents push their children to do more and be more, without considering the damage being done by this kind of pressure.
Some think that homework brought home is always something the children can deal with on their own. If the child cannot handle their homework then these parents get angry and make the child feel stupid.
This may lead to more arguing and increased dislike of homework in the household. Ultimately the child develops an even worse attitude towards homework.
Another common mistake parents make is never questioning the amount of homework their children get, or how much time they spend on it. It’s easy to just assume whatever the teacher assigned is adequate, but as we mentioned earlier, that’s not always the case.
Be proactive and involved with your child’s homework. If you notice they’re spending hours every night on homework, ask them about it. Just because they don’t complain doesn’t mean there isn’t a problem.
How can parents help?
- While every parent wants their child to become successful and achieve the very best, it’s important to pull back on the mounting pressure and remember that they’re still just kids. They need time out to release their stress and connect with other children.
- Many children may be afraid to admit that they’re overwhelmed by homework because they might be misconstrued as failures. The best thing a parent can do is make home a safe place for children to express themselves freely. You can do this by lending a listening ear and not judging your kids.
- Parents can also take the initiative to let the school know that they’re unhappy with the amount of homework being given. Even if you don’t feel comfortable complaining, you can approach the school through the parent-teacher association available and request your representative to plead your case.
- It may not be all the subjects that are causing your child to get stressed. Parents should find out if there is a specific subject of homework that is causing stress. You could also consult with other parents to see what they can do to fix the situation. It may be the amount or the content that causes stress, so the first step is identifying the problem.
- Work with your child to create a schedule for getting homework done on time. You can set a specific period of time for homework, and schedule time for other activities too. Strike a balance between work and play.
- Understanding that your child is stressed about homework doesn’t mean you have to allow them not to try. Let them sit down and work on it as much as they’re able to, and recruit help from the older siblings or a neighbor if possible.
- Check out these resources to help your child with their homework .
The main idea here is to not abolish homework completely, but to review the amount and quality of homework being given out. Stress, depression and lower grades are the last things parents want for their children.
The schools and parents need to work together to find a solution to this obvious problem.
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How to Avoid Homework Stress
Last Updated: March 28, 2019 References
This article was co-authored by Emily Listmann, MA . Emily Listmann is a private tutor in San Carlos, California. She has worked as a Social Studies Teacher, Curriculum Coordinator, and an SAT Prep Teacher. She received her MA in Education from the Stanford Graduate School of Education in 2014. There are 10 references cited in this article, which can be found at the bottom of the page. This article has been viewed 133,057 times.
Students of all kinds are often faced with what can seem like an overwhelming amount of homework. Although homework can be a source of stress, completing it can be a very rewarding and even relaxing experience if done in an organized and timely manner. Remember, homework is not intended as punishment, but is used to reinforce everything you’ve learned in class. Try to view it as a chance to sharpen your skills and understanding.
Managing Your Time
- Try to work earlier, rather than later, if possible. This way, you won’t be rushing to finish your work before bedtime.
- Find a time of day during which you can concentrate well. Some people work best in the afternoon, while others can concentrate better on a full stomach after dinner.
- Choose a time when you will have relatively few distractions. Mealtimes, times during which you have standing engagements, or periods usually used for socializing are not the best choices.
- Allow enough time to complete your work. Making sure the total time you allow yourself for homework is sufficient for you to complete all your assignments is crucial. [1] X Research source [2] X Research source
- Save an appropriate amount of time for projects considering your normal homework load.
- Estimate how much time you will need each day, week, and month depending on your usual workload. Allow yourself at least this much time in your schedule, and consider allotting a fair amount more to compensate for unexpected complications or additional assignments.
- Reserve plenty of time for bigger projects, as they are more involved, and it is harder to estimate how much time you might need to complete them.
- Get a day planner or a notebook to write down your homework assignments, and assign an estimated amount of time to each assignment. Make sure to always give yourself more time than you think you’ll need.
- Plan to finish daily homework every day, then divide up weekly homework over the course of the entire week.
- Rank assignments in due-date order. Begin on those assignments due first, and work your way though. Finishing assignments according to due-date will help you avoid having to hurry through homework the night before it must be handed in.
- Allow more time for more difficult subjects and difficult assignments. Each individual person will have their strong subjects—and those that come a little harder. Make sure you take into account which subjects are harder for you, and allow more time for them during your scheduling.
Working Hard at School and in Class
- If you’re too shy to ask questions, or don’t feel it’s appropriate to do so during class, write them down in your notebook and then ask the teacher or professor after class.
- If you don't understand a concept, ask your teacher to explain it again, with specifics.
- If you're having trouble with a math problem, ask the teacher to demonstrate it again using a different example.
- Remember, when it comes to learning and education, there are no bad questions.
- Pay attention to important terms and ideas. Make sure to note things your teacher stresses, key terms, and other important concepts.
- Write clearly and legibly. If you can’t read your handwriting, it’ll take you longer to reference your notes at home.
- Keep your notebook organized with dividers and labels. This way, you’ll be able to locate helpful information in a pinch and finish your homework quicker. [4] X Research source
- Get permission.
- Sit up front and close to the instructor.
- Make sure to label your recordings so you don't lose track of them.
- Try to listen to them that same day while everything is fresh in your mind.
- Work in class. If you finish a class assignment early, review your notes or start your homework.
- Study at lunch. If you have time at lunch, consider working on homework. You can do this leisurely by just reviewing what you’ll need to do at home, or you can just jump right into your work.
- Don't waste time. If you get to class early, use that time for homework. In addition, many schools let students go to the library during this unplanned time, and it's a great place to finish uncompleted assignments.
Doing Your Homework
- Get some fresh air
- Go for a short run
- Do push-ups
- Walk your dog
- Listen to music
- Have a snack
- Study groups break up the monotony of daily homework and make for a less stressful experience than trying to cram on your own.
- Note that each person should turn in individualized assignments rather than collaborating to find the answers.
Balancing Homework with Life
- AP or IB classes often have 2 or 3 times the amount of reading and homework as regular courses.
- Honors classes may have up to double the amount of work required as regular courses.
- College students need to consider whether they want to take the recommended course load (often 4 classes) or more. More classes might help you finish your degree sooner, but if you are juggling work and extracurricular activities, you might be overwhelmed. [8] X Research source [9] X Research source
- Rank your classes and activities in order of importance.
- Estimate (realistically) how long your academic and extracurricular activities will take.
- Figure out how much time you have overall.
- If you’ve over committed, you need to drop your lowest ranked class or activity.
- Make sure to reserve mealtimes for family, rather than working.
- Try to set aside the weekend for family, and work only if you need to catch up or get ahead.
- Don’t plan on working on holidays, even if you try, your productivity likely won’t be high.
- Pick a reasonable hour to go to sleep every night.
- Try to do your morning prep work like ironing clothes and making your lunch at night.
- Take a nap after school or after classes if you need. You’ll probably be able to do better work in less time if you are rested. [10] X Research source [11] X Research source
- If you’re in middle or high school, talk to your parents and your teachers about the issue and ask them to help you figure out a solution.
- If you’re a college student, reach out to your professors and advisor for help.
- If it takes you much longer to finish your homework than it takes other students, it may be due to a learning difference. Ask your parents to schedule a meeting with a learning specialist.
Community Q&A
- Ask for help when you need it. This is the biggest thing you should do. Don't worry if people think you're dumb, because chances are, you're making a higher grade than them. Thanks Helpful 2 Not Helpful 4
- Actually pay attention to the teacher and ask if you don't know how to do the work. The stress can go away if you know exactly what to do. Thanks Helpful 2 Not Helpful 2
- Recognize that some teachers get mad if you do separate homework assignments for different classes, so learn to be discreet about it. Thanks Helpful 3 Not Helpful 0
You Might Also Like
- ↑ http://www.webmd.com/parenting/features/coping-school-stress
- ↑ http://www.kidzworld.com/article/24574-how-to-avoid-homework-stress
- ↑ http://www.dartmouth.edu/~acskills/success/notes.html
- ↑ https://stressfreekids.com/10038/homework-stress
- ↑ http://www.huffingtonpost.com/rebecca-jackson/5-ways-to-relieve-homework-stress-in-5-minutes_b_6572786.html
- ↑ https://stressfreekids.com/11607/reduce-homework-stress
- ↑ https://www.washingtonpost.com/local/education/how-students-can-survive-the-ap-course-workload/2012/03/01/gIQA8u28qR_story.html
- ↑ http://www.usnews.com/education/high-schools/articles/2012/05/10/weigh-the-benefits-stress-of-ap-courses-for-your-student
- ↑ http://www.nationwidechildrens.org/sleep-in-adolescents
- ↑ https://www.google.com/?gws_rd=ssl#q=how+much+sleep+do+20+year+old+need
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10 Effective Tips on How to Reduce Homework Stress
Wondering how to reduce homework stress? You're not alone, as students of all ages and grades often grapple with this issue.
The pressure to get good grades, finish homework on time, and keep up with different tasks can make you lose sleep, feel anxious, and even make you sick. This blog post is here to help you handle all that stress.
We're going to explore ways to reduce homework stress, why taking notes can help, and answer some common questions about dealing with homework stress. So, let's get started on making schoolwork less stressful!
10 Ways to Deal With Homework Stress
Understanding how to deal with homework stress is key. Here are ten tried-and-true methods to help you cope effectively.
The first line of defense against homework stress is a well-thought-out plan. A homework schedule serves as your blueprint for academic success. It helps ensure that you're not cramming at the last minute and makes it easier to study .
Use digital tools like Google Calendar or traditional planners to map out your study plan. The act of planning itself can alleviate stress by giving you a sense of control over your tasks.
1. Prioritize Tasks
Not all assignments are created equal. Some carry more weight in your grades, while others are crucial for mastering the subject matter. As a result, it’s important to prioritize these tasks to focus your energy where it counts the most.
Use the Eisenhower Box technique to categorize tasks into urgent-important, important-not urgent, urgent-not important, and neither. This will help you allocate your time and resources more efficiently.
2. Take Short Breaks
It's a common misconception that working for extended periods without a break is a sign of dedication. In reality, it's a recipe for burnout. Short breaks can rejuvenate your mind, improving focus and productivity.
Techniques like the Pomodoro Technique , which involves 25-minute work intervals followed by five-minute breaks, can be particularly effective.
3. Exercise Regularly
Physical activity is not just good for your body; it's excellent for your mind too. Exercise releases endorphins, which are natural stress relievers. Even a brisk 15-minute walk can significantly reduce stress and improve your mood. Incorporate regular exercise into your routine to keep stress at bay.
4. Reach Out for Help
There's no shame in seeking assistance when you're grappling with a tough issue. Whether it's from a teacher, a peer, or an online educational platform, outside viewpoints can offer invaluable guidance. Overall, there are a ton of advantages of tutoring .
In fact, our tutoring services specialize in providing personalized, one-on-one support to help you overcome academic challenges. By turning to our team of experts, you not only save time but also alleviate the stress that comes with feeling stuck.
5. Use Technology Wisely
In this digital age, technology can be a double-edged sword. While it can be a source of distraction, it can also be a valuable ally in your academic journey.
Educational platforms, both apps and websites, provide a wide array of resources to aid your learning journey. For instance, you can find apps that help you solve complex math equations or websites that assist you in refining your grammar. While these tools can be incredibly beneficial, it's important to strike a balance and not become too dependent on them.
For example, you might use a math app to understand the steps of solving a quadratic equation but try to practice solving some on your own afterward. Similarly, a grammar checker can help you identify errors in your writing, but you should also make an effort to understand the rules behind those corrections.
6. Create a Study Environment
Your study environment plays a pivotal role in your academic performance. A clutter-free, quiet space can significantly enhance your focus and efficiency. Invest time in creating a study sanctuary equipped with all the supplies you'll need. This preparation can go a long way in reducing stress.
7. Practice Mindfulness
Mindfulness techniques, such as meditation and deep-breathing exercises, can help you become more aware of your thoughts and feelings. This heightened awareness makes it easier to control your stress levels. Even a few minutes of mindfulness practice can make a world of difference.
8. Stay Organized
Being organized goes beyond just maintaining a clean study area; it also involves systematically managing your study materials. Utilize physical folders and binders or opt for digital solutions like note-taking apps to keep your notes, assignments, and resources well-arranged.
For example, apps like Evernote and Microsoft OneNote can be excellent tools for getting organized. They allow you to create different notebooks for various subjects, attach files, and even collaborate with others. Having a well-organized system helps you locate what you need effortlessly, saving you time and reducing stress.
9. Learn From Your Mistakes
Mistakes are a natural part of the learning process. They signal areas where you might need more practice or a different approach. Instead of getting frustrated, take a moment to understand why you made a mistake. Was it a lack of understanding, a misinterpretation, or simply a slip-up?
Once you identify the root cause, you can work on strengthening that particular skill or concept. Over time, you'll notice that your homework becomes less stressful because you're not just completing it; you're also learning from it. So, don't fear mistakes – embrace them as your homework allies.
10. Reward Yourself
Positive reinforcement can be a powerful motivator. Treat yourself to small rewards after completing challenging tasks or reaching milestones. Whether it's a favorite snack, a short gaming session, or a walk in the park, these rewards can make the study process less daunting.
Why Are Note-Taking Techniques Important?
Note-taking is often misunderstood as a mere transcription activity where students jot down whatever the teacher is saying. However, this couldn't be further from the truth. Effective note-taking is an intricate skill that serves multiple functions, from aiding in comprehension to serving as a reliable study aid for future exams.
It's not just about capturing information; it's about processing that information in a way that makes it easier to understand, remember, and apply.
The Science Behind Effective Note-Taking
When you engage in effective note-taking, you're actually participating in "active learning." This means you're not just passively absorbing information but actively processing it. This active engagement triggers cognitive functions that help in better retention and understanding.
According to research , students who take notes perform better in exams compared to those who don't. The act of writing or typing out notes forces you to think critically about the material, thereby enhancing your understanding and ability to recall it later.
FAQs: How to Reduce Homework Stress
Discover practical tips and strategies to ease the burden of homework and make your academic journey less stressful.
1. How Can I Relieve Stress From Homework?
Stress relief comes in many forms. Techniques like deep breathing, progressive muscle relaxation, and even short physical exercises can help. Consider incorporating these into your study routine.
2. What Causes Homework Stress?
Homework stress can arise from various factors, including tight deadlines, high academic expectations, and a lack of understanding of the subject matter. Identifying the root cause can help you address it more effectively.
3. How Can I Help My Child With Homework Anxiety?
Supporting your child emotionally is crucial. Create a conducive study environment, establish a regular study routine, and consider seeking professional help like tutors or counselors if the anxiety persists.
Final Thoughts
Homework stress may seem like a hurdle, but it's one you can clear. Learning how to reduce homework stress is essential. With the right approaches and a positive mindset, you can not only handle this stress but also excel in your studies.
Keep in mind that achieving academic success is more of a long-term race than a quick dash. By arming yourself with these proven strategies, you can make your educational journey much less stressful.
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Top 10 Stress Management Techniques for Students
Elizabeth Scott, PhD is an author, workshop leader, educator, and award-winning blogger on stress management, positive psychology, relationships, and emotional wellbeing.
Akeem Marsh, MD, is a board-certified child, adolescent, and adult psychiatrist who has dedicated his career to working with medically underserved communities.
Most students experience significant amounts of stress. This can significantly affect their health, happiness, relationships, and grades. Learning stress management techniques can help these students avoid negative effects in these areas.
Why Stress Management Is Important for Students
A study by the American Psychological Association (APA) found that teens report stress levels similar to adults. This means teens are experiencing significant levels of chronic stress and feel their stress levels generally exceed their ability to cope effectively .
Roughly 30% of the teens reported feeling overwhelmed, depressed, or sad because of their stress.
Stress can also affect health-related behaviors. Stressed students are more likely to have problems with disrupted sleep, poor diet, and lack of exercise. This is understandable given that nearly half of APA survey respondents reported completing three hours of homework per night in addition to their full day of school work and extracurriculars.
Common Causes of Student Stress
Another study found that much of high school students' stress originates from school and activities, and that this chronic stress can persist into college years and lead to academic disengagement and mental health problems.
Top Student Stressors
Common sources of student stress include:
- Extracurricular activities
- Social challenges
- Transitions (e.g., graduating, moving out , living independently)
- Relationships
- Pressure to succeed
High school students face the intense competitiveness of taking challenging courses, amassing impressive extracurriculars, studying and acing college placement tests, and deciding on important and life-changing plans for their future. At the same time, they have to navigate the social challenges inherent to the high school experience.
This stress continues if students decide to attend college. Stress is an unavoidable part of life, but research has found that increased daily stressors put college-aged young adults at a higher risk for stress than other age groups.
Making new friends, handling a more challenging workload, feeling pressured to succeed, being without parental support, and navigating the stresses of more independent living are all added challenges that make this transition more difficult. Romantic relationships always add an extra layer of potential stress.
Students often recognize that they need to relieve stress . However, all the activities and responsibilities that fill a student’s schedule sometimes make it difficult to find the time to try new stress relievers to help dissipate that stress.
10 Stress Management Techniques for Students
Here you will learn 10 stress management techniques for students. These options are relatively easy, quick, and relevant to a student’s life and types of stress .
Get Enough Sleep
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Students, with their packed schedules, are notorious for missing sleep. Unfortunately, operating in a sleep-deprived state puts you at a distinct disadvantage. You’re less productive, may find it more difficult to learn, and may even be a hazard behind the wheel.
Research suggests that sleep deprivation and daytime sleepiness are also linked to impaired mood, higher risk for car accidents, lower grade point averages, worse learning, and a higher risk of academic failure.
Don't neglect your sleep schedule. Aim to get at least 8 hours a night and take power naps when needed.
Use Guided Imagery
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Guided imagery can also be a useful and effective tool to help stressed students cope with academic, social, and other stressors. Visualizations can help you calm down, detach from what’s stressing you, and reduce your body’s stress response.
You can use guided imagery to relax your body by sitting in a quiet, comfortable place, closing your eyes, and imagining a peaceful scene. Spend several minutes relaxing as you enjoy mentally basking in your restful image.
Consider trying a guided imagery app if you need extra help visualizing a scene and inducting a relaxation response. Research suggests that such tools might be an affordable and convenient way to reduce stress.
Exercise Regularly
One of the healthiest ways to blow off steam is to get regular exercise . Research has found that students who participate in regular physical activity report lower levels of perceived stress. While these students still grapple with the same social, academic, and life pressures as their less-active peers, these challenges feel less stressful and are easier to manage.
Finding time for exercise might be a challenge, but there are strategies that you can use to add more physical activity to your day. Some ideas that you might try include:
- Doing yoga in the morning
- Walking or biking to class
- Reviewing for tests with a friend while walking on a treadmill at the gym
- Taking an elective gym class focused on leisure sports or exercise
- Joining an intramural sport
Exercise can help buffer against the negative effects of student stress. Starting now and keeping a regular exercise practice throughout your lifetime can help you live longer and enjoy your life more.
Take Calming Breaths
When your body is experiencing a stress response, you’re often not thinking as clearly as you could be. You are also likely not breathing properly. You might be taking short, shallow breaths. When you breathe improperly, it upsets the exchange of oxygen and carbon dioxide in your body.
Studies suggest this imbalance can contribute to various physical symptoms, including increased anxiety, fatigue, stress, emotional problems, and panic attacks.
A quick way to calm down is to practice breathing exercises . These can be done virtually anywhere to relieve stress in minutes.
Because they are fast-acting, breathing exercises are a great way to cope with moments of acute stress , such as right before an exam or presentation. But they can also help manage longer-lasting stress such as dealing with relationships, work, or financial problems.
Practice Progressive Muscle Relaxation (PMR)
Another great stress management technique for students that can be used during tests, before bed, or at other times when stress has you physically wound up is progressive muscle relaxation ( PMR ).
This technique involves tensing and relaxing all muscles until the body is completely relaxed. With practice, you can learn to release stress from your body in seconds. This can be particularly helpful for students because it can be adapted to help relaxation efforts before sleep for a deeper sleep.
Once a person learns how to use PMR effectively, it can be a quick and handy way to induce relaxation in any stressful situation, such as bouts of momentary panic before a speech or exam, dealing with a disagreement with your roommate, or preparing to discuss a problem with your academic advisor.
Listen to Music
A convenient stress reliever that has also shown many cognitive benefits, music can help relieve stress and calm yourself down or stimulate your mind depending on what you need in the moment.
Research has found that playing upbeat music can improve processing speed and memory. Stressed students may find that listening to relaxing music can help calm the body and mind. One study found that students who listened to the sounds of relaxing music were able to recover more quickly after a stressful situation.
Students can harness the benefits of music by playing classical music while studying, playing upbeat music to "wake up" mentally, or relaxing with the help of their favorite slow melodies.
Build Your Support Network
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Having emotional support can help create a protective buffer against stress. Unfortunately, interpersonal relationships can also sometimes be a source of anxiety for students. Changes in friendships, romantic breakups, and life transitions such as moving away for college can create significant upheaval and stress for students.
One way to combat feelings of loneliness and make sure that you have people to lean on in times of need is to expand your support network and nurture your relationships.
Look for opportunities to meet new people, whether it involves joining study groups or participating in other academic, social, and leisure activities.
Remember that different types of relationships offer differing types of support . Your relationships with teachers, counselors, and mentors can be a great source of information and resources that may help you academically. Relationships with friends can provide emotional and practical support.
Widening your social circle can combat student stress on various fronts and ensure you have what you need to succeed.
Eat a Healthy Diet
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You may not realize it, but your diet can either boost your brainpower or sap you of mental energy. It can also make you more reactive to the stress in your life. As a result, you might find yourself turning to high-sugar, high-fat snacks to provide a temporary sense of relief.
A healthy diet can help combat stress in several ways. Improving your diet can keep you from experiencing diet-related mood swings, light-headedness, and more.
Unfortunately, students are often prone to poor dietary habits. Feelings of stress can make it harder to stick to a consistently healthy diet, but other concerns such as finances, access to cooking facilities, and time to prepare healthy meals can make it more challenging for students.
Some tactics that can help students make healthy choices include:
- Eating regularly
- Carrying a water bottle to class
- Keeping healthy snacks such as fruits and nuts handy
- Limiting caffeine, nicotine, and alcohol intake
Find Ways to Minimize Stress
One way to improve your ability to manage student stress is to look for ways you cut stress out of your life altogether. Evaluate the things that are bringing stress or anxiety into your life. Are they necessary? Are they providing more benefits than the toll they take on your mental health? If the answer is no, sometimes the best option is just to ditch them altogether.
This might mean cutting some extracurricular activities out of your schedule. It might mean limiting your use of social media. Or it might mean learning to say no to requests for your time, energy, and resources.
While it might be challenging at first, learning how to prioritize yourself and your mental well-being is an important step toward reducing your stress.
Try Mindfulness
When you find yourself dealing with stress—whether it's due to academics, relationships, financial pressures, or social challenges—becoming more aware of how you feel in the moment may help you respond more effectively.
Mindfulness involves becoming more aware of the present moment. Rather than judging, reacting, or avoiding problems, the goal is to focus on the present, become more aware of how you are feeling, observe your reactions, and accept these feelings without passing judgment on them.
Research suggests that mindfulness-based stress management practices can be a useful tool for reducing student stress. Such strategies may also help reduce feelings of anxiety and depression.
A Word From Verywell
It is important to remember that stress isn't the same for everyone. Figuring out what works for you may take some trial and error. A good start is to ensure that you are taking care of yourself physically and emotionally and to experiment with different stress relief strategies to figure out what works best to help you feel less stressed.
If stress and anxiety are causing distress or making it difficult to function in your daily life, it is important to seek help. Many schools offer resources that can help, including face-to-face and online mental health services. You might start by talking to your school counselor or student advisor about the stress you are coping with. You can also talk to a parent, another trusted adult, or your doctor.
If you or a loved one are struggling with anxiety, contact the Substance Abuse and Mental Health Services Administration (SAMHSA) National Helpline at 1-800-662-4357 for information on support and treatment facilities in your area.
For more mental health resources, see our National Helpline Database .
American Psychological Association. Stress in America: Are Teens Adopting Adults' Stress Habits?
Leonard NR, Gwadz MV, Ritchie A, et al. A multi-method exploratory study of stress, coping, and substance use among high school youth in private schools . Front Psychol. 2015;6:1028. doi:10.3389/fpsyg.2015.01028
Acharya L, Jin L, Collins W. College life is stressful today - Emerging stressors and depressive symptoms in college students . J Am Coll Health . 2018;66(7):655-664. doi:10.1080/07448481.2018.1451869
Beiter R, Nash R, McCrady M, Rhoades D, Linscomb M, Clarahan M, Sammut S. The prevalence and correlates of depression, anxiety, and stress in a sample of college students . J Affect Disord . 2015;173:90-6. doi:10.1016/j.jad.2014.10.054
Hershner SD, Chervin RD. Causes and consequences of sleepiness among college students . Nat Sci Sleep . 2014;6:73-84. doi:10.2147/NSS.S62907
Gordon JS, Sbarra D, Armin J, Pace TWW, Gniady C, Barraza Y. Use of a guided imagery mobile app (See Me Serene) to reduce COVID-19-related stress: Pilot feasibility study . JMIR Form Res . 2021;5(10):e32353. doi:10.2196/32353
Cowley J, Kiely J, Collins D. Is there a link between self-perceived stress and physical activity levels in Scottish adolescents ? Int J Adolesc Med Health . 2017;31(1). doi:10.1515/ijamh-2016-0104
Paulus MP. The breathing conundrum-interoceptive sensitivity and anxiety . Depress Anxiety . 2013;30(4):315–320. doi:10.1002/da.22076
Toussaint L, Nguyen QA, Roettger C, Dixon K, Offenbächer M, Kohls N, Hirsch J, Sirois F. Effectiveness of progressive muscle relaxation, deep breathing, and guided imagery in promoting psychological and physiological states of relaxation . Evid Based Complement Alternat Med . 2021;2021:5924040. doi:10.1155/2021/5924040.
Gold BP, Frank MJ, Bogert B, Brattico E. Pleasurable music affects reinforcement learning according to the listener . Front Psychol . 2013;4:541. doi:10.3389/fpsyg.2013.00541
Thoma MV, La Marca R, Brönnimann R, Finkel L, Ehlert U, Nater UM. The effect of music on the human stress response . PLoS ONE . 2013;8(8):e70156. doi:10.1371/journal.pone.0070156
American Psychological Association. Manage stress: Strengthen your support network .
Nguyen-rodriguez ST, Unger JB, Spruijt-metz D. Psychological determinants of emotional eating in adolescence. Eat Disord . 2009;17(3):211-24. doi:10.1080/10640260902848543
Parsons D, Gardner P, Parry S, Smart S. Mindfulness-based approaches for managing stress, anxiety and depression for health students in tertiary education: A scoping review . Mindfulness (N Y) . 2022;13(1):1-16. doi:10.1007/s12671-021-01740-3
By Elizabeth Scott, PhD Elizabeth Scott, PhD is an author, workshop leader, educator, and award-winning blogger on stress management, positive psychology, relationships, and emotional wellbeing.
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August 23, 2022 , Filed Under: Uncategorized
How to Manage Homework-Related Stress
Ask students what causes them the most stress, and the conversation will likely turn to homework. Students have complained about homework for practically as long as it has existed. While some dismiss these complaints as students’ laziness or lack of organization, there’s more to it than that. Many students face a lot of pressure to succeed in school, sports, work, and other areas. Also, more teens and young adults are dealing with mental health problems, with up to 40% of college students reporting symptoms of depression and anxiety.
Researchers and professionals debate over whether homework does more harm than good, but at least for now, homework is an integral part of education. How do students deal with heavy homework loads? It’s become common for overwhelmed students to use an essay service to help them complete their assigned tasks. Pulling all-nighters to finish assignments and study for tests is another strategy busy college students use, for better or worse.
If you’re a student that’s struggling to get all your homework done, make sure to take care of your mental health. School is important, but your health is more important. Try the following tips to help you stay on top of your busy schedule.
Make a Schedule
Time management is an important skill, but you can’t learn it without effort. The first step to managing your time more effectively is to make a schedule and stick to it. Use a calendar, planner, or an app to write down everything you need to get done. Set reminders for due dates and set aside time each day for studying. Don’t leave assignments for the last minute. Plan to finish your work well ahead of the due date in case something unexpected happens and you need more time. Make sure your schedule is realistic. Give yourself a reasonable amount of time to complete each task. And schedule time for hobbies and social activities too.
Find a Study Spot
Doing homework in a dedicated workspace can boost your productivity. Studying in bed could make you fall asleep, and doing homework in a crowded, noisy place can be distracting. You want to complete as much work as possible during your study sessions, so choose a place that’s free of distractions. Make sure you have everything you need within arm’s reach. Resist the temptation to check your notifications or social media feeds while you study. Put your phone in airplane mode if necessary so it doesn’t distract you. You don’t need a private office to study efficiently, but having a quiet, distraction-free place to do your homework can help you to get more done.
Get Enough Rest
An all-nighter every once in a while probably won’t do you any lasting harm. But a consistent lack of sleep is bad for your productivity and your health. Most young people need at least 7 hours of sleep every night, so make it your goal to go to bed on time. You’ll feel better throughout the day, have more energy, and improve your focus. Instead of dozing off while you’re doing homework, you’ll be more alert and productive if you get enough sleep.
It’s also important to spend time relaxing and enjoying your favorite activities. Hang out with friends, take a walk, or watch a movie. You’ll feel less stressed if you take some time for yourself.
Don’t Shoot for Perfection
It’s tempting to try to get a perfect grade on every test or assignment. But perfectionism only causes unnecessary stress and anxiety. If you consider yourself a perfectionist, you might spend too much time on less important tasks. Prioritize your assignments and put more time and effort into the most important ones.
Most people struggle with perfectionism because they’ve been taught they should do their best at everything. But you don’t have to go above and beyond for every assignment. That’s not to say you should turn in bad work. But putting in just enough effort to get by isn’t a bad thing. Don’t put pressure on yourself to be the best at everything. Focus on your most important assignments, and don’t spend too much time and effort perfecting the others.
Almost all students deal with the burden of homework-related stress. No one enjoys the anxiety of having a lot of assignments due and not enough time to complete them. But take advantage of this opportunity to learn organization and self-discipline, which will help you throughout your life. Try making a schedule and don’t forget to set aside time to rest. When it’s time to study, choose a quiet place where you can concentrate. Don’t neglect your health; if you’re feeling anxious or depressed, talk to a counselor or your doctor. School stress is hard to avoid, but if you take these steps you can reduce homework anxiety and have better control of your time.
The real voyage of discovery consists not in seeking new landscapes, but in having new eyes — Marcel Proust
16 Effective Stress-Management Activities and Worksheets
The interview is in 10 minutes, yet I want to run away.
Sound familiar?
Fear and anxiety lead to stress responses – cognitive, physical, and behavioral.
Deeply embedded and automatic, they evolved to provide humans with warnings, guiding present and future behavior while attempting to maintain a relatively stable internal state known as homeostasis (Brosschot, Verkuil, & Thayer, 2016; Varvogli & Darviri, 2011).
However innate these responses may be, there are ways to manage the stress you perceive.
This article offers our favorite stress-management activities and worksheets to help you deal with whatever challenge lies in your path.
Before you continue, we thought you might like to download our three Stress & Burnout Prevention Exercises (PDF) for free . These science-based exercises will equip you and those you work with, with tools to manage stress better and find a healthier balance in your life.
This Article Contains:
A note on stress-management approaches, keeping a digital stress diary with quenza, our 3 favorite stress-management worksheets, 3 activities to help manage stress, stress management within therapy sessions.
- Worksheets for Your CBT Sessions
3 Printable Tools for Children
Top 3 exercises for helping students, for group therapy sessions, a take-home message.
Stress, or rather the perception of stressors, can be managed, and there are ways to do so:
- Preparation increases our sense of control and improves confidence.
- Relaxation reduces anxiety and restores focus.
- Maintaining physical health via a healthy lifestyle, balanced diet, and exercise underpins overall mental wellbeing.
Another way to manage stress is to reframe our perception of it.
Rather than see it as unwelcome and to be avoided, pressure can provide an essential opportunity for development and learning. Viewed as an opportunity to thrive, stress can be the motivation to perform at our very best and adopt a growth mindset (Lee, Park, & Hwang, 2016).
In what follows, we will point you toward a range of useful worksheets and tools you can use to help your clients better manage stress. Most are free, but some of these come from our own Positive Psychology Toolkit© , which is a comprehensive subscription-based resource containing more than 400 exercises, activities, interventions, questionnaires, and assessments you can use to support your clients.
If you’re looking for more ways to grow your coaching or therapy practice using engaging, science-backed tools, be sure to check it out.
Despite the dangers of experiencing prolonged stress, many of us are likely to be tuned out to our body’s signals that we are experiencing stress.
Likewise, we may not have stopped to consider the factors in our lives that are most responsible for causing us stress.
To help strengthen your clients’ awareness of the drivers and experience of stress, consider inviting them to complete a one-week stress diary.
The purpose of a stress diary is to help them look for patterns and insights into the most common causes of stress in their life and their reactions to stressful events. From here, you can help your clients find effective ways of dealing with stress in the future.
For a great, easy-to-administer tool, consider taking a look at the Stress Diary tool available via the blended care app Quenza .
The platform features a growing library of pre-programmed psychoeducational activities, within which is the Stress Diary Pathway. This pathway invites clients to reflect on the day’s stressful experiences for eight days and culminates in an in-depth reflection into the patterns of stressors, as well as the client’s reactions to these across the eight days.
Download 3 Free Stress & Burnout Prevention Exercises (PDF)
These detailed, science-based exercises will equip you or your clients with tools to manage stress better and find a healthier balance in their life.
Download 3 Stress & Burnout Prevention Exercises Pack (PDF)
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A 2019 report found that in the UK alone, 12.8 million working days were lost due to stress, depression, and anxiety.
But help is at hand.
Multiple, evidence-based stress reduction techniques have been shown to lower stress levels, “ resulting in a reduction of disease symptoms, lowering of biological indicators of disease, prevention of disease and improvement of patient’s quality of life ” (Varvogli & Darviri, 2011).
Many of these techniques are described below and will help you to manage stress in your life.
1. Breath Awareness
Breathing exercises can be a powerful way to place your body in a relaxed state. Sitting in a comfortable position and drawing your attention to your breath can release tension and offer a method for ongoing relaxation and a tool to use for times of stress.
Breath Awareness was created to help individuals cultivate a mindful awareness of their breathing and the present moment rather than get caught up in their thoughts.
Once comfortable, clients are asked to release any unnecessary tension and tune in to their breath. They are invited to observe the movements and sensations in their body with each inhale and exhale, without trying to change anything.
The exercise can be useful during moments of distress to unhook someone from their thoughts or as a mindfulness exercise.
Try out the Breath Awareness worksheet and practice it daily.
2. Anchor Breathing
Similar to the last activity, anchor breathing involves inhaling and exhaling consciously while focusing on the physical experience. In this exercise, clients are also instructed to imagine a peaceful scene – being on a boat, feeling calm and safe.
Deep breathing techniques have been shown to lead to decreased oxygen consumption and heightened alertness. EEG recordings have also recorded increases in theta wave amplitude when participants engage in certain deep breathing exercises, which is associated with reduced symptoms of generalized anxiety disorder (Jerath, Edry, Barnes, & Jerath, 2006).
By showing patients how combine mindful breathing with calming, peaceful visualization, Anchor Breathing provides an effective relaxation technique, reducing residual stress levels and providing support during acute episodes of stress (Varvogli & Darviri, 2011).
3. The Five Senses Worksheet
Mindfulness can be cultivated by paying attention to what we observe and feel while using our different senses one at a time. During mindfulness practice, distractions are observed, and attention is gently returned to the body part receiving focus.
This exercise works in a similar way to the Body Scan exercise, which helps clients cultivate a mindful awareness of different body parts. Evidence from functional magnetic resonance imagining found that body scan meditation heightens brain activity linked to increased awareness of the present moment, focus, and stress reduction (Sevinc et al., 2018).
To read more about the steps involved, you can view or download The Five Senses worksheet .
If you’re looking for more tools, our free Mindfulness Exercises Pack includes the popular Leaves on a Stream tool and audio meditation, as well as two other mindfulness tools and audio files that you can download for free.
1. Nature effect
The powerful effect of being outdoors has been validated many times and should not be underestimated.
Visitors to a park in Zurich were found to have significantly lower levels of stress, a reduced number of headaches, and a 40% increase in feelings of wellbeing. These positive effects were further elevated in those taking part in sports (Hansmann, Hug, & Seeland, 2007).
While drugs and therapy are often used as treatments for soldiers returning home with post-traumatic stress disorder, the medications and treatment frequently have to be continued for many years without providing a lasting cure. In response, nature-based therapy has begun to receive increased scientific attention.
In a 2016 study, veterans reported that merely being in the garden, often performing mindfulness activities, could improve the symptoms of their post-traumatic stress disorder (Poulsen, Stigsdotter, Djernis, & Sidenius, 2016).
The simple act of getting out into an open space can provide stress relief. We delve deeper into this in our post on Environmental Psychology .
2. Exercise
We are all aware of the physiological rewards of exercise, but the psychological benefits are equally impressive and backed up by research.
A seven-week exercise program was found to improve people’s moods ; reduce perceived stress; and increase optimism, self-belief , resilience, and a growth mindset (Cassidy, 2016).
Exercise regimes need not be extreme to be effective. Even modest levels of physical activity if performed regularly provide ongoing support for mental wellbeing, a growth mindset, and reduced levels of stress.
A great way to inspire you to start exercising may be found in our article on Mindful Running and Exercises .
3. Mindful movement
By replacing or combining some of our everyday car journeys with walking, we can become fully present in our day-to-day lives and improve mental health.
Indeed, a trial in 2017 found that combining walking with relaxation techniques is a great way to reduce levels of stress (Matzer, Nagele, Lerch, Vajda, & Fazekas, 2017).
Mindful walking combines the benefits of exercise, nature, and mindfulness.
Its goal is not to reach a destination, but to build an awareness of the moment, using the feet to anchor in the present. Pleasant and unpleasant bodily sensations such as muscle soreness are merely observed without opinion and let go.
3-Minute stress management: reduce stress with this short activity – Therapy in a Nutshell
Many people seek help when stress makes healthy living difficult. Therapy can help address immediate difficulties and work on the underlying causes (Strauss et al., 2018).
1. Anxiety Record
We often feel more vulnerable when we are asked to share what is making us anxious. The Anxiety Record worksheet helps individuals to understand what is causing their anxiety and learn appropriate coping skills.
Using this worksheet, clients can record their anxieties, triggers, and their effects. Afterward, they are guided through a breathing exercise and asked to revisit their answers to the questions.
A few prompts from this exercise are listed below:
- When do you feel anxious?
- What thoughts are you having before or during feeling anxious?
- Do you think these thoughts are realistic?
- What thoughts could you replace them with?
Click to download the Anxiety Record worksheet and give it a try.
2. Biofeedback training
Biofeedback builds on the concept of homeostasis introduced earlier. Using technology to measure and report brainwaves, skin temperature, breathing, and heart rate, the individual learns how to gain self-control over apparently involuntary bodily functions.
A recent meta-analysis of 24 studies confirmed that biofeedback training led to improvements in coping and offers a promising approach for treating stress and anxiety (Goessl, Curtiss, & Hofmann, 2017).
Individuals can ultimately learn to control their heart rate and blood pressure, reduce levels of stress, and even successfully treat high blood pressure and cardiac disease. Performed with a qualified therapist, these changes ultimately persist beyond the therapy (Varvogli & Darviri, 2011).
Worksheet Suggestions for Your CBT Sessions
Many of us experience spontaneous thoughts as images rather than individual words or an internal conversation (Beck & Beck, 2011).
A child pictures an angry parent, and an employee imagines a demanding boss. They can be powerful, representing moments of fear or anxiety, and can be used in Cognitive-Behavioral Therapy (CBT) sessions.
The following questions can form the basis of a conversation to explore a mental image and the individual’s relationship with it, cognitively restructuring its interpretation.
Imagery can feel as real to the mind as being in the situation, so playing through images in advance can restructure thoughts and emotions and reframe the stress.
2. Daily Exceptions Journal
A journal can be a fruitful way to track life’s ups and downs. Positive CBT encourages monitoring the client’s strengths and the positive outcomes of life rather than focusing on the negatives.
By capturing what went well in a Daily Exceptions Journal, it is possible to identify and record the skills and talents for reuse in other areas of your life.
Subsequently, walking through the journal during therapy reinforces successes, provides praise, and encourages discussion of the problems overcome.
Sensory awareness involves paying attention to a specific sensory aspect of the body. It can be a great way to teach mindfulness to children.
Such activities can also improve focus, increase self-awareness , help regulate emotions , and reduce anxiety.
1. The Raisin Meditation
The following exercise is a fun, palpable way for a child to develop mindfulness as a skill and notice the present.
Work through the Raisin Meditation worksheet following the steps with the child, paying attention to each sense in turn.
Children paying increased attention to their senses can learn to improve their focus and feel calmer.
2. Nature Play
Ongoing research has recognized the importance of playing and spending time outdoors on children’s mental wellbeing (Dankiw, Tsiros, Baldock, & Kumar, 2020).
Practicing underused senses such as sound can heighten a sense of awareness and promote mindfulness. This can be especially true in an unfamiliar environment, including walking through the countryside with family.
The questions can be tailored to the environment. Starting or pausing somewhere relatively quiet may assist the child’s focus more at the start.
Print the Nature Play worksheet here.
3. Anchor Breathing
Anchor breathing can be quickly learned and helps a child to focus their mind on one point.
Such mental training offers a valuable method for gaining perceived self-control and reducing stress.
The Anchor Breathing method also works with hands placed gently on the belly or in front of the nose.
The following three examples, along with the activities described above, can be learned quickly and implemented into a student’s daily routine to help manage both acute and chronic stress.
1. Urge Surfing
Coping with (often self-destructive) urges can be difficult, especially in times of stress. Such behavior can become a crutch, making us feel like we are taking control, when in reality, we are relinquishing it.
The Urge Surfing worksheet is available with a subscription to the Positive Psychology Toolkit© . Backed up by scientific research, mindful self-acceptance can teach individuals to observe their cravings rather than act upon them.
2. Meditation on the Soles of the Feet
Meditation on the Soles of the Feet provides a safe space to work on managing strong emotions and regulating the urge to be aggressive , often a byproduct of stressful situations (Kruk, Halász, Meelis, & Haller, 2004).
The individual is not asked to stop angry thoughts – anger does serve a useful purpose at times – but rather to bring them under control through a shift of focus.
The client, standing or sitting with their feet on the ground, is asked to cast their mind back to a time that caused them to react very angrily. Then they are told to stick with those angry thoughts, letting them flow without hindrance. After that, they shift their attention to the soles of their feet.
Stretching and moving their toes, they feel the texture of their socks, the surface of the ground, or the insole in their shoes. They maintain focus, breathing naturally until feeling calm and in control.
Learning to manage anger more effectively reduces stress and anxiety, and increases feelings of control.
The full exercise is accessible with a subscription to the Positive Psychology Toolkit© .
3. Mindfulness
Working through the Leaves on a Stream and anchor breathing techniques, which are part of our free Mindfulness Exercises Pack , will help students focus awareness on the present moment and acknowledge and accept their feelings, thoughts, and emotions.
Research has identified the benefits of combining mindfulness and group therapy to help manage stress and increase resilience and positivity (Seyyed Moharrami, Pashib, Tatari, & Mohammadi; Babakhani, 2017).
Here is an example of a group exercise in mindfulness.
Walking Down the Street
The ability to observe, rather than react to, thoughts, emotions, and sensations is central to positive psychology.
The challenge is that the event and our thoughts about it are far from being the same.
The steps involved in the following exercise can be performed individually or in a group exercise, where everyone benefits from hearing one another’s thoughts.
Walking through the scene and discussing it in the group can help to develop positive behavioral change by separating thoughts and feelings from impulses and actions and, importantly, shape feelings while breaking a negative cycle of thinking.
Resources from PositivePsychology.com
Building resilience helps clients bounce back from stressful situations and use coping mechanisms to turn them into opportunities for growth.
The Realizing Resilience Masterclass© provides guidance, along with a set of practical tools, to build a more resilient mindset.
If you’re looking for more science-based ways to help others develop self-compassion, this collection contains 17 validated self-compassion tools for practitioners . Use them to help others create a kinder and more nurturing relationship with the self.
Stress does not have to rule us. Stress should not be allowed to prevent us from doing what we want or need to do.
Instead, stress should be an enabler and drive us forward to build what we want and take on challenges that will allow us to grow.
There should be no excuse to hide from stress or become overwhelmed by it.
By using tools for coping and taking control, we can see stress as something natural that can invigorate and motivate us to overcome both planned and unexpected challenges.
These activities we shared will definitely help you manage stress. However, there are many other stress-management techniques to try out too. Identify those that work for you and implement them into your life. You will reap the benefits, especially before the next job interview or presentation.
Thank you for reading!
We hope you enjoyed reading this article. Don’t forget to download our three Stress & Burnout Prevention Exercises (PDF) for free .
- Arch, J. J., & Mitchell, J. L. (2015). An Acceptance and Commitment Therapy (ACT) group intervention for cancer survivors experiencing anxiety at re-entry. Psycho-Oncology, 25 (5), 610–615.
- Beck, J., & Beck, A. (2011). Cognitive behavior therapy: Basics and beyond. Guilford Press.
- Bergstrom, C. (2018). Ultimate mindfulness activity book: 150 mindfulness activities for kids and teens (and grown-ups too!). Blissful Kids.
- Babakhani, K. (2017). The effectiveness of cognitive-behavioral therapy group on self-efficacy and quality of life of women with breast cancer. Multidisciplinary Cancer Investigation , 1 (1).
- Brosschot, J. F., Verkuil, B., & Thayer, J. F. (2016). The default response to uncertainty and the importance of perceived safety in anxiety and stress: An evolution-theoretical perspective. Journal of Anxiety Disorders, 41 , 22–34.
- Cassidy, T. (2016). Psychological benefits of adhering to a programme of aerobic exercise. Clinical and Experimental Psychology, 2 (2).
- Dankiw, K. A., Tsiros, M. D., Baldock, K. L., & Kumar, S. (2020). The impacts of unstructured nature play on health in early childhood development: A systematic review. PLoS One, 15 (2).
- De Vibe, M., Solhaug, I., Tyssen, R., Friborg, O., Rosenvinge, J. H., Sørlie, T., & Bjørndal, A. (2013). Mindfulness training for stress management: A randomized controlled study of medical and psychology students. BMC Medical Education, 13 (107).
- Goessl, V. C., Curtiss, J. E., & Hofmann, S. G. (2017). The effect of heart rate variability biofeedback training on stress and anxiety: A meta-analysis. Psychological Medicine, 47 (15), 2578–2586.
- Hansmann, R., Hug, S., & Seeland, K. (2007). Restoration and stress relief through physical activities in forests and parks. Urban Forestry & Urban Greening, 6 (4), 213–225.
- Jerath, R., Edry, J. W., Barnes, V. A., & Jerath V. (2006). Physiology of long pranayamic breathing: Neural respiratory elements may provide a mechanism that explains how slow deep breathing shifts the autonomic nervous system. Medical Hypotheses , 67 (3), 566–571.
- Kruk, M. R., Halász, J., Meelis, W., & Haller, J. (2004). Fast positive feedback between the adrenocortical stress response and a brain mechanism involved in aggressive behavior. Behavioral Neuroscience, 118 (5), 1062–1070.
- Lee, C. S., Park, S. U., & Hwang, Y. K. (2016). The structural relationship between mother’s parenting stress and child’s wellbeing: The mediating effects of mother’s growth mindset and hope. Indian Journal of Science and Technology, 9 (36).
- Matzer, F., Nagele, E., Lerch, N., Vajda, C., & Fazekas, C. (2017). Combining walking and relaxation for stress reduction: A randomized cross-over trial in healthy adults. Stress and Health , 34 (2), 266–27.
- Poulsen, D. V., Stigsdotter, U. K., Djernis, D., & Sidenius, U. (2016). ‘Everything just seems much more right in nature’: How veterans with post-traumatic stress disorder experience nature-based activities in a forest therapy garden. Health Psychology Open, 3 (1).
- Sevinc, G., Hölzel, B. K., Hashmi, J., Greenberg, J., McCallister, A., Treadway, M., … Lazar, S. W. (2018). Common and dissociable neural activity after mindfulness-based stress reduction and relaxation response programs. Psychosomatic Medicine , 80 (5), 439–451.
- Seyyed Moharrami, I., Pashib, M., Tatari, M., & Mohammadi, S. (2017). The efficiency of stress management group therapy in job stress and self-efficacy of nurses. Journal of Torbat Heydariyeh University of Medical Sciences, 5 (1), 42–49
- Strauss, C., Gu, J., Pitman, N., Chapman, C., Kuyken, W., & Whittington, A. (2018). Evaluation of mindfulness-based cognitive therapy for life and a cognitive behavioral therapy stress-management workshop to improve healthcare staff stress: Study protocol for two randomized controlled trials. Trials , 19 (209).
- Varvogli, L. & Darviri, C. (2011). Stress management techniques: Evidence-based procedures that reduce stress and promote health. Health Science Journal , 5 , 74–89.
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The resources was very helpful. thanks.
Interesting article although I wasn‘t able to open the links as it sent me to a site saying I had to purchase a toolkit in order to access them! I don‘t know why I get sent emails with resources that I‘m unable to access. Shame!
Glad you found the article interesting, and I’m sorry our distinction between the free and paid resources here is not as clear as it could be — I’ll flag this with our editor. Yes, some of the resources listed are freely available while others are available to subscribers of the Positive Psychology Toolkit . However, the three resilience exercises mentioned at the beginning are free and should instantly arrive in your inbox and be available to use.
– Nicole | Community Manager
These will be most helpful with the Native American population I serve
Very practical exercises of relaxation. True we have to rule ourselves not left to unnecessary stress which consequently results in low well being and reduce quality of life. Thank you Jeremy
Very helpful and easy to understand and practice documents. Grateful.
The article was more helpful and am looking forward to read more of this kind.
Hi Moses, So glad you found the resources helpful. Another great tool for dealing with stress is journaling, which you can read up about in our dedicated article here. – Nicole | Community Manager
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3 Stress Exercises Pack
8 Stress-Reduction Techniques
Explore why de-stressing is vital for your well-being..
Posted February 5, 2024 | Reviewed by Michelle Quirk
- What Is Stress?
- Find a therapist to overcome stress
- Stress is a universal experience, and our daily stress levels can fluctuate.
- While we may not always be in control of our stressors, we are in charge of how we respond to them.
- With a handful of free minutes a day, we can do things that may help us calm down and lower our stress.
Cowritten by Sukhman Rekhi, M.A., and Tchiki Davis, Ph.D.
Whether it's misplacing your keys before an early meeting at work, being worried about an upcoming doctor’s appointment, or having to give a presentation in front of your classmates, stress is a universal experience. Oftentimes, our daily stress levels can fluctuate because of our individual circumstances with work, health, or our families and friends. Bigger situations such as a global pandemic, natural disasters, or political issues may also contribute to higher stress.
While we may not always be in control of our stressors, we are in charge of how we respond to them. Here are some ways to deal with stressful situations and learn how to reduce the impact stress has on your well-being.
Ways to De-Stress
Oftentimes, we may be occupied with a never-ending to-do list, meetings that could have been emails, or afternoon traffic that makes our hectic lives just that much busier. Finding time for ourselves in the mix of all of our responsibilities can be challenging. Luckily, even with a handful of free minutes a day, we can do a few things that may help us calm down and lower our stress. Let’s take a look at some examples:
1. Go for a short walk. Walking allows us to clear our minds, get some fresh air, and get our bodies moving. When we go outside, our minds can become stimulated by the outdoor environment rather than the internal stress we may be focusing on. Additionally, physical activity releases endorphins, which are feel-good hormones in the brain that support pain relief (Rhodes et al., 2009).
2. Take a music break. The reason why music can feel therapeutic is that listening to songs we can enjoy, sing along with, or dance to releases a neurotransmitter, or a chemical messenger, in our brains called dopamine (Labbé et al., 2007). Dopamine has several functions, including lowering blood pressure and feeling contentment, which may result in better moods.
3. Call a loved one. It may be beneficial for you to pick up the phone to hear the sound of someone else’s voice when the stress in your head begins to feel loud. According to health psychology, social support is an incredible tool for stress relief, coping with difficult situations, and even overcoming illnesses. Talking to a loved one can aid us in feeling less alone, especially when we are going through tough times (Coleman & Iso-Ahola, 1993).
4. Cuddle with your fur baby. Touch and affection can positively impact our well-being because research has shown that they can reduce cortisol—the hormone in our bodies that induces stress reactions. Not only can a quick at-home pet therapy session make you de-stress, but it can also improve the bond with your pet.
5. Give mindfulness meditation a try. In recent years, mindfulness meditation has become an increasingly popular stress-relief technique. Mindfulness meditation is the practice of centering ourselves by bringing awareness to the present moment (Astin, 1997).
6. Reduce caffeine intake. It may be best to keep caffeine reserved for your morning coffee. Drinking caffeine too close to bedtime can alter our sleep patterns, keep us awake when we are tired, and elevate stress levels (Lovallo et al., 2006).
7. Read instead of scroll. Between Twitter, Instagram , TikTok, and Facebook, we have more than enough apps on our phones that make it easy to absorb content endlessly. If you catch yourself repeatedly saying “just one more video” and later realizing it has been hours past your bedtime, it may be time to limit your phone use before bed. The downside of scrolling on our phones late at night is that the blue light from screens can reduce the production of melatonin, a hormone found in our bodies that induces sleep. If you’re craving some relaxation before bed, try picking up a book you might enjoy instead (Jin, 1992).
8. Write about it. When we face stressors or challenges in our lives, it’s easy to bundle up all our emotions about the situation inside us. Sometimes, putting any intrusive or anxious thoughts out on paper can provide clarity about our issues or find new ways to solve problems—not to mention, release onto paper all the emotions we have about our stressors (Davis, Eshelman, & McKay, 2008).
A version of this post also appears on The Berkeley Well-Being Institute website.
Tchiki Davis, Ph.D. , is a consultant, writer, and expert on well-being technology.
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How to Deal With Homework Stress
For some, stress is an inevitable part of homework, and the education system in general. Sometimes, this stress can even transfer to the parent or adult tasked with assisting the child with their schoolwork. This particular type of stress may be more evident to some parents and students, as they might be more prone to developing it. It is important to deal not only the stress symptoms, but with the problem as well.
Homework stress can be harmful too, making students depressed, tired, and building negative feelings towards the whole concept of studying. This can, unfortunately, lead to tragic consequences, such as suicidal thoughts. Homework can stress students out for many reasons, the most prominent being the amount of assigned work, the degree of difficulty, and the expectations placed on them. These students are told that homework is incredibly important for not only their success in the school yea r, but in their eventual careers as well. The truth is that studying is essential, but it is only one of the factors that determine your success in school, and your pursuits thereafter. Generally, homework is not worth skipping sleep or meals, as doing this can have an effect on your physical and mental health.
Sometimes, stress due to homework can transfer to the adult family life of people who have not opened textbooks for years, whose new duty in life is to help their children with their own homework, and that can get stressful as well. Parents can become outraged because homework from their kids’ math class makes no sense, or a science project just can’t be put together, no matter how hard they try. Some parents can become more devastated than their kids when it comes to homework. The amount of stress a twelfth-grade student trying to write a 600-word essay on the book he or she never read can be overwhelming. Especially if the due day is tomorrow, and there are only 10 hours before the class.
Though there is no guaranteed way to completely rid yourself of stress, there are ways of overcoming some aspects of homework induced stress. Read on for some tips on stress management, and find a solution that works for you.
Time Management
Good time management may not solve all of your problems, but it can go a long way when dealing with homework related stress. Scheduling homework might sound minor, but it can help those who have trouble remembering their assignments and due dates. Most homework induced stress starts from missing deadlines and feeling rushed while working on assignments. Keeping track of the time spent on individual tasks, as well as keeping a timeline of when assignments are due may help ease your stress.
Use a Clean Workspace
Before you begin working on an assignment, ensure there are no potential distractions in your workspace. It could be a phone, clutter on the desk, toys, or anything else that could take your time and mind away from the task to hand. It is proven that loud noise, splashes of color, and cluttered space causes more stress, therefore decluttering table may help you to concentrate.
Ask for Help
Don’t hesitate to ask professor question about assignments. Sometimes stress is caused by the fact that the task is too difficult, and hard for you to understand. Getting some extra assistance from your professor may help you better understand the topic and further your ability to complete the project. Most professors are willing to help – it’s their job, after all – and they can explain the parts of the assignment that are difficult for you.
Don’t forget to rest when you start to feel overwhelmed. Mental and physical exhaustion is a common side effect of stress, and it is important to deal with it when it comes up. Great ways of resting include taking a nap, going on a walk, dancing, cooking a nice and nutritious meal, exercising, and spending some time on a hobby. While resting from homework, avoid spending all the time on your phone or computer, it is best to do something active and interactive.
Talk it Out
Talk to someone you trust about the stress you’re feeling. Sometimes, you just need a little bit of support to feel better, and discussing homework stress with your parents, relatives, or friends could be very therapeutic and helpful. Talking about your feelings is an excellent way of dealing with any kind of stress, not just homework induced.
In the face of all this stress, it is important to remember to stay calm. Stressing about each individual assignment is not healthy, and can be harmful to your mental health. Though achieving perfect grades through college is indeed possible, it may not be worth it if you are putting your mental and physical health in danger. Focus on creating realistic and tangible goals for yourself, and remember that one grade does not define your future.
These are just some of the many ways of how you can deal with homework stress . The fact is that for some, stress still will always be a part of the studying process. All that can be done is to find tactics to deal with this stress that work for you. If you can manage this, you may find your workload less stressful, and you may actually enjoy your work!
For more great topics related to all things college, check out the other blogs at College Basics.
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11 Ways to Deal With Homework Overload
Last Updated: December 12, 2023 Fact Checked
Making a Plan
Staying motivated, starting good homework habits, expert q&a.
This article was co-authored by Jennifer Kaifesh . Jennifer Kaifesh is the Founder of Great Expectations College Prep, a tutoring and counseling service based in Southern California. Jennifer has over 15 years of experience managing and facilitating academic tutoring and standardized test prep as it relates to the college application process. She takes a personal approach to her tutoring, and focuses on working with students to find their specific mix of pursuits that they both enjoy and excel at. She is a graduate of Northwestern University. There are 7 references cited in this article, which can be found at the bottom of the page. This article has been fact-checked, ensuring the accuracy of any cited facts and confirming the authority of its sources. This article has been viewed 251,526 times.
A pile of homework can seem daunting, but it’s doable if you make a plan. Make a list of everything you need to do, and work your way through, starting with the most difficult assignments. Focus on your homework and tune out distractions, and you’ll get through things more efficiently. Giving yourself breaks and other rewards will help you stay motivated along the way. Don’t be afraid to ask for help if you get stuck! Hang in there, and you’ll knock the homework out before you know it.
Things You Should Know
- Create a checklist of everything you have to do, making sure to include deadlines and which assignments are a top priority.
- Take a 15-minute break for every 2 hours of studying. This can give your mind a break and help you feel more focused.
- Make a schedule of when you plan on doing your homework and try to stick to it. This way, you won’t feel too overwhelmed as the assignments roll in.
- Make a plan to go through your work bit by bit, saving the easiest tasks for last.
- Put phones and any other distractions away. If you have to do your homework on a computer, avoid checking your email or social media while you are trying to work.
- Consider letting your family (or at least your parents) know where and when you plan to do homework, so they'll know to be considerate and only interrupt if necessary.
- If you have the option to do your homework in a study hall, library, or other place where there might be tutors, go for it. That way, there will be help around if you need it. You'll also likely wind up with more free time if you can get work done in school.
- To take a break, get up and move away from your workspace. Walk around a bit, and get a drink or snack.
- Moving around will recharge you mentally, physically, and spiritually, so you’re ready to tackle the next part of your homework.
- For instance, you might write “I need to do this chemistry homework because I want a good average in the class. That will raise my GPA and help me stay eligible for the basketball team and get my diploma.”
- Your goals might also look something like “I’m going to write this history paper because I want to get better as a writer. Knowing how to write well and make a good argument will help me when I’m trying to enter law school, and then down the road when I hope to become a successful attorney.”
- Try doing your homework as soon as possible after it is assigned. Say you have one set of classes on Mondays, Wednesdays, and Fridays, and another on Tuesdays and Thursdays. Do the Monday homework on Monday, instead of putting it off until Tuesday.
- That way, the class will still be fresh in your mind, making the homework easier.
- This also gives you time to ask for help if there’s something you don’t understand.
- If you want to keep everyone accountable, write a pact for everyone in your study group to sign, like “I agree to spend 2 hours on Monday and Wednesday afternoons with my study group. I will use that time just for working, and won’t give in to distractions or playing around.”
- Once everyone’s gotten through the homework, there’s no problem with hanging out.
- Most teachers are willing to listen if you’re trying and legitimately have trouble keeping up. They might even adjust the homework assignments to make them more manageable.
You Might Also Like
- ↑ https://www.understood.org/en/articles/homework-strategies
- ↑ https://kidshealth.org/en/teens/homework.html
- ↑ https://kidshelpline.com.au/kids/tips/dealing-with-homework
- ↑ https://kidshealth.org/en/teens/focused.html
- ↑ http://www.aiuniv.edu/blog/august-2014/tips-for-fighting-homework-fatigue
- ↑ http://kidshealth.org/en/parents/homework.html
- ↑ https://learningcenter.unc.edu/tips-and-tools/study-partners/
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Is it time to get rid of homework? Mental health experts weigh in.
It's no secret that kids hate homework. And as students grapple with an ongoing pandemic that has had a wide range of mental health impacts, is it time schools start listening to their pleas about workloads?
Some teachers are turning to social media to take a stand against homework.
Tiktok user @misguided.teacher says he doesn't assign it because the "whole premise of homework is flawed."
For starters, he says, he can't grade work on "even playing fields" when students' home environments can be vastly different.
"Even students who go home to a peaceful house, do they really want to spend their time on busy work? Because typically that's what a lot of homework is, it's busy work," he says in the video that has garnered 1.6 million likes. "You only get one year to be 7, you only got one year to be 10, you only get one year to be 16, 18."
Mental health experts agree heavy workloads have the potential do more harm than good for students, especially when taking into account the impacts of the pandemic. But they also say the answer may not be to eliminate homework altogether.
Emmy Kang, mental health counselor at Humantold , says studies have shown heavy workloads can be "detrimental" for students and cause a "big impact on their mental, physical and emotional health."
"More than half of students say that homework is their primary source of stress, and we know what stress can do on our bodies," she says, adding that staying up late to finish assignments also leads to disrupted sleep and exhaustion.
Cynthia Catchings, a licensed clinical social worker and therapist at Talkspace , says heavy workloads can also cause serious mental health problems in the long run, like anxiety and depression.
And for all the distress homework can cause, it's not as useful as many may think, says Dr. Nicholas Kardaras, a psychologist and CEO of Omega Recovery treatment center.
"The research shows that there's really limited benefit of homework for elementary age students, that really the school work should be contained in the classroom," he says.
For older students, Kang says, homework benefits plateau at about two hours per night.
"Most students, especially at these high achieving schools, they're doing a minimum of three hours, and it's taking away time from their friends, from their families, their extracurricular activities. And these are all very important things for a person's mental and emotional health."
Catchings, who also taught third to 12th graders for 12 years, says she's seen the positive effects of a no-homework policy while working with students abroad.
"Not having homework was something that I always admired from the French students (and) the French schools, because that was helping the students to really have the time off and really disconnect from school," she says.
The answer may not be to eliminate homework completely but to be more mindful of the type of work students take home, suggests Kang, who was a high school teacher for 10 years.
"I don't think (we) should scrap homework; I think we should scrap meaningless, purposeless busy work-type homework. That's something that needs to be scrapped entirely," she says, encouraging teachers to be thoughtful and consider the amount of time it would take for students to complete assignments.
The pandemic made the conversation around homework more crucial
Mindfulness surrounding homework is especially important in the context of the past two years. Many students will be struggling with mental health issues that were brought on or worsened by the pandemic , making heavy workloads even harder to balance.
"COVID was just a disaster in terms of the lack of structure. Everything just deteriorated," Kardaras says, pointing to an increase in cognitive issues and decrease in attention spans among students. "School acts as an anchor for a lot of children, as a stabilizing force, and that disappeared."
But even if students transition back to the structure of in-person classes, Kardaras suspects students may still struggle after two school years of shifted schedules and disrupted sleeping habits.
"We've seen adults struggling to go back to in-person work environments from remote work environments. That effect is amplified with children because children have less resources to be able to cope with those transitions than adults do," he explains.
'Get organized' ahead of back-to-school
In order to make the transition back to in-person school easier, Kang encourages students to "get good sleep, exercise regularly (and) eat a healthy diet."
To help manage workloads, she suggests students "get organized."
"There's so much mental clutter up there when you're disorganized. ... Sitting down and planning out their study schedules can really help manage their time," she says.
Breaking up assignments can also make things easier to tackle.
"I know that heavy workloads can be stressful, but if you sit down and you break down that studying into smaller chunks, they're much more manageable."
If workloads are still too much, Kang encourages students to advocate for themselves.
"They should tell their teachers when a homework assignment just took too much time or if it was too difficult for them to do on their own," she says. "It's good to speak up and ask those questions. Respectfully, of course, because these are your teachers. But still, I think sometimes teachers themselves need this feedback from their students."
More: Some teachers let their students sleep in class. Here's what mental health experts say.
More: Some parents are slipping young kids in for the COVID-19 vaccine, but doctors discourage the move as 'risky'
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By submitting my email address. i certify that i am 13 years of age or older, agree to recieve marketing email messages from the princeton review, and agree to terms of use., homework wars: teaching your kids how to deal with school stress.
High school students are definitely feeling the pressure. On our Student Life in America survey , 25% of students reported that homework was their biggest source of stress followed by grades (18%), their desire to do well (17%), other kids (8%), and getting into college (8%).
The good news is that there are proactive steps parents can take to help their kids deal with daily stress over homework. Not surprisingly, they are similar to how parents manage pressure in their own work and personal lives: schedule, prioritize, and get help when you get stuck.
1. Put homework on the calendar.
Homework is no different than lacrosse practice or piano lessons. As part of the daily routine, study sessions should go on the calendar. Make sure it’s a time that fits both of your schedules, but is early enough in the evening that your teen will be able to stay focused.
2. Create a study space.
The ideal homework zone is one where your child can work away from TV, rambunctious siblings, and other distractions. A comfy spot is best and should be stocked with all the gear they’ll need like highlighters for reading their history textbook or notecards for memorizing chemistry formulas.
3. Make an action plan.
Since your teen has assignments from different teachers and in different subjects, it’s a good idea for them to make a list of everything they need to do and estimate how long each one item will take. Then, help them prioritize which task to tackle first. Are they loving their English class? Starting off with their reading assignment could be any easy win. Do they have a long problem set in algebra due? It might make sense to make a dent in the assignment while they’re the freshest. There’s no right or wrong order to completing assignments, but setting clear goals can help your child stay focused.
Read More: How to Bounce Back from Bad Grades
4. Stuck? Ask for help.
If your child is getting frustrated, encourage them to take a break by working on something else for a while. If they’re still lost, call in the reinforcements. Our online tutors are available 24/7 and can help your child get back on track in just a few minutes.
5. Acknowledge their successes.
When homework is done for the night, have your teen walk you through their completed assignments. Celebrating their accomplishments (no matter how small) will keep them motivated.
The Bottom Line
Homework is meant to challenge your child to apply what they’ve learned in school to new problems. This means that homework is necessarily going to be frustrating at times. But knowing that help is available anytime your child gets stuck can keep him or her from giving up and falling behind. Encourage your child to seek assistance from teachers, classmates, or online resources when needed. Teaching them effective time management and study skills can also alleviate some of the stress. By implementing strategies like setting realistic goals, breaking tasks into smaller manageable parts, and creating a conducive study environment, your child can develop resilience and tackle school stress more effectively. Remember, understanding how to deal with school stress is crucial for their academic success and overall well-being.
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How to Deal with Homework Stress: 5 Reliable Tips
Many students report homework stress from overwhelming assignments. In other cases, the exercises are too difficult to handle. For students engaged in such activities as athletics or performance arts, the stress arises from looming deadlines.
Students, tutors, and parents need to know how to deal with homework stress. If the stress is not managed effectively, it will result in burnout or depression. It affects students’ performance and will compromise their career prospects.
Here are expert tricks on how to deal with stress while doing homework.
1. Use apps to avoid homework stress
Technology has provided excellent homework apps to help you with different assignments. The apps help you to deal with school stress by reducing the time it takes to complete assignments. Each app is designed for a particular subject or topic. For instance, you will get an app for geometry and another for editing language. It is the features that determine the homework you can complete.
Check reviews of the best apps to help you deal with homework and stress. The reviews reveal the experiences other students have had while using the apps. By using the app, you will be more accurate and meet deadlines. You can share documents and results across platforms, helping you to meet homework requirements.
The best homework apps come with multiple features. They help you to deal with all your assignments from the same platform. As a result, you avoid wasting time switching from one app or platform to the other. You also learn the app faster since the features are limited.
2. Hire a homework helper to keep away school stress
Does homework cause stress? Yes! The stress arises from lengthy sitting hours and being forced to tackle questions you do not understand. A helper will take over the essay, thesis, research paper, or coursework. It eliminates the need to sit through the tasks.
Choose helpers from homework writing services online. Check the writing services with the most experienced writers. The writers should also be trained in your area of interest. It makes them better at handling the most technical assignments.
3. Use a homework planner to reduce too much homework stress
A homework planner is one of the best ways to deal with too much homework stress. The planner schedules all your assignments in order of priority. As a result, you have a clear idea of the most urgent work and the tasks that can wait.
Homework planners also send alerts to other apps or platforms. Such alerts ensure that you keep on track with the work instead of waiting at the last minute. With a comprehensive view of all your assignments, you will not neglect any of them.
4. Develop a personalized homework routine
One of the most effective tricks to avoid stress over homework is to develop a personalized routine. Each student has unique preferences. Some may want to stay late into the night while others wake up early to complete the work. Do not follow the routines of other people because you might not manage.
5. Relax to avoid stress over homework
Stressing over homework will take a toll on your body and mind. Learn to relax in between assignments. Sleep or watch a video game. Use the time to talk to friends, exercise, engage in yoga or work on a personal project. It frees the mind and body such that you return to the work with a rejuvenated spirit.
Do not allow homework to stress you. Use apps or hire an assistant to help with some of the assignments. Avoid burnout by taking regular breaks that take the mind away from the assignments.
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10 stress busters
If you're stressed, whether by your job or something more personal, the first step to feeling better is to identify the cause.
The most unhelpful thing you can do is turn to something unhealthy to help you cope, such as smoking or drinking .
Not taking control of the situation and doing nothing can make your problems worse.
Some of the keys to good stress management are building emotional strength, being in control of your situation, having a good social network, and adopting a positive outlook.
What you can do to address stress
Try these 10 stress-busting suggestions:
Exercise won't make your stress disappear, but it can reduce some of the emotional intensity that you're feeling, clearing your thoughts and letting you deal with your problems more calmly.
For more advice, read about exercise for depression .
Get started with exercise
Take control
If you think you cannot do anything about your problem, your stress can get worse.
That feeling of loss of control is one of the main causes of stress and lack of wellbeing.
The act of taking control is in itself empowering, and it's a crucial part of finding a solution that satisfies you and not someone else.
Connect with people
A good support network of colleagues, friends and family can ease your work troubles and help you see things in a different way.
The activities we do with friends can help us relax and relieve stress.
Talking things through with a friend may also help you find solutions to your problems.
Read about 5 steps to mental wellbeing , including the benefits of connecting with other people.
Have some "me time"
Many of us work long hours, meaning we often don't spend enough time doing things we really enjoy.
It's important to take some time for socialising, relaxation or exercise.
You could try setting aside a couple of nights a week for some quality "me time" away from work.
Challenge yourself
Setting yourself goals and challenges, whether at work or outside, such as learning a new language or a new sport, can help build confidence. This may help you deal with stress.
It can also make you want to do things and be active.
Avoid unhealthy habits
Don't rely on alcohol, smoking and caffeine as your ways of coping.
They might provide temporary relief, but in the long term, these crutches won't solve your problems. They'll just create new ones.
It's best to tackle the cause of your stress.
Help other people
Evidence shows that people who help others, through activities such as volunteering or community work, often become more resilient.
If you don't have time to volunteer, try to do someone a favour every day. It can be something as small as helping someone cross the road or going on a coffee run for colleagues.
Find out more about giving for mental wellbeing
Work smarter, not harder
Working smarter means prioritising your work, concentrating on the tasks that'll make a real difference.
Leave the least important tasks to last. Accept that you will not have time for everything.
Try to be positive
Look for the positives in life, and things for which you're grateful.
Try writing down 3 things that went well, or for which you're grateful, at the end of every day.
Audio: unhelpful thinking
In this audio guide, a doctor helps you to replace negative thoughts with more positive thinking.
Accept the things you can't change
Changing a difficult situation isn't always possible. Try to concentrate on the things you do have control over.
For example, if your company is making redundancies, you could focus on the things that you can control, such as looking for a new job.
Audio: sleep problems
In this audio guide, a doctor explains what you can do to give yourself the best chance of a good night's sleep.
Page last reviewed: 9 September 2022 Next review due: 9 September 2025
IMAGES
COMMENTS
1. Stick to a Schedule Help your child plan out his or her time, scheduling time for homework, chores, activities, and sleep. Keep this schedule handy so your child knows what he or she should be working on, and when. 2. Practise Good Time Management
August 16, 2021 Is it time to get rid of homework? Mental health experts weigh in by Sara M Moniuszko Credit: CC0 Public Domain It's no secret that kids hate homework. And as students grapple...
January 9, 2024 Fact Checked Effects of homework stress at home The recommended amount homework Signs to look out for on a student that has homework stress What parents do wrong when it comes to homework stress How can parents help? Note: we may receive compensation if you become a paying customer of a therapy service we link to.
1. Work the Best Way for YOU From the way you decorate your room to the way you like to study, you have a style all your own: "I cannot thank Christopher enough! I felt so anxious and stressed trying to work on my personal statement, and he made every effort to help me realize my strengths and focus on writing in a way that honored my personality.
Quick tip 1 Try self-calming strategies. Try some deep breathing, gentle stretching, or a short walk before starting homework. These strategies can help reset the mind and relieve anxiety. Quick tip 2 Set a time limit. Give kids a set amount of time for homework to help it feel more manageable.
1 Pick a time of day to do your homework. This does not have to be right after school or at the same time every day. Each person is different and works better at different times. Some people like to come home and start right in on assignments, while others prefer to decompress for a while before starting work again. Consider the following:
1. Prioritize Tasks Not all assignments are created equal. Some carry more weight in your grades, while others are crucial for mastering the subject matter. As a result, it's important to prioritize these tasks to focus your energy where it counts the most.
Top 10 Stress Management Techniques for Students Menu Conditions A-Z Addiction Depression ADHD Anxiety Bipolar Disorder PTSD View All Therapy Therapy Center When To See a Therapist Types of Therapy Best Online Therapy Best Couples Therapy Best Family Therapy View All Living Well Managing Stress Meditation Sleep and Dreaming Understanding Emotions
A recent study demonstrated that psychological distress among college students — that is, their levels of anxiety, depression, and stress — rises steadily during the first semester of college and remains elevated throughout the second semester. This suggests that the first year of college is an especially high-risk time for the onset or ...
Make sure your schedule is realistic. Give yourself a reasonable amount of time to complete each task. And schedule time for hobbies and social activities too. Find a Study Spot Doing homework in a dedicated workspace can boost your productivity.
She offers the following ways to reduce or manage stress: Relaxation techniques. These are activities that trigger the relaxation response, a physiological change that can help lower your blood pressure, heart rate, breathing rate, oxygen consumption, and stress hormones. You can achieve this with activities such as meditation, guided imagery ...
1. Breath Awareness. Breathing exercises can be a powerful way to place your body in a relaxed state. Sitting in a comfortable position and drawing your attention to your breath can release tension and offer a method for ongoing relaxation and a tool to use for times of stress.
1. Have a routine. Every parenting advice article you will ever read emphasizes the importance of a routine. There's a reason for that: it works. A routine helps put order into an often disorderly world. It removes the thinking and arguing and "when should I start?" because that decision has already been made.
Cowritten by Sukhman Rekhi, M.A., and Tchiki Davis, Ph.D. Whether it's misplacing your keys before an early meeting at work, being worried about an upcoming doctor's appointment, or having to ...
Great ways of resting include taking a nap, going on a walk, dancing, cooking a nice and nutritious meal, exercising, and spending some time on a hobby.
Fewer Activities The value of friendships, extracurricular activities, and relaxation time to children's intellectual and emotional development has been extensively documented. When homework is...
Sticking to a set schedule helps build consistency, and gets the work done on time. Create a plan with your child for how long he or she will work on homework each night. Depending on your child's age, this can range from 30 minutes to 3 hours. Be sure to incorporate study breaks while your child works on his or her homework.
1 Create a checklist of the tasks you have. Before diving in, make a list of all the things you need to do for your homework. As you complete each task, cross it off your list. The satisfaction of checking things off will keep you motivated to continue. [1] 2 Tackle the hardest homework first.
"More than half of students say that homework is their primary source of stress, and we know what stress can do on our bodies," she says, adding that staying up late to finish assignments...
8. Create boundaries and learn to say no. Not all stressors are within your control, but some are. Putting too much on your plate may increase your stress load and limit the amount of time you can ...
Put homework on the calendar. Homework is no different than lacrosse practice or piano lessons. As part of the daily routine, study sessions should go on the calendar. Make sure it's a time that fits both of your schedules, but is early enough in the evening that your teen will be able to stay focused. 2. Create a study space.
3. Use a homework planner to reduce too much homework stress. A homework planner is one of the best ways to deal with too much homework stress. The planner schedules all your assignments in order of priority. As a result, you have a clear idea of the most urgent work and the tasks that can wait.
10 stress busters. If you're stressed, whether by your job or something more personal, the first step to feeling better is to identify the cause. The most unhelpful thing you can do is turn to something unhealthy to help you cope, such as smoking or drinking. Not taking control of the situation and doing nothing can make your problems worse.
Stress Exploration. worksheet. Stress is a feeling of being tense, overwhelmed, worn out, or exhausted. A small amount of stress can be motivating, but too much stress makes even small tasks seem daunting. Sometimes stress is the accumulation of many small hassles, while other times it is the result of major life changes or long-term problems...