Student Stress and How to Cope

High school students across the nation are in the midst of their final exams while also grappling with looming decisions surrounding university preferences. It’s no surprise that they many find themselves experiencing heightened levels of stress. In this pivotal chapter of their academic journey, it’s essential for students to understand that they’re not alone in their struggles and that there are numerous strategies available to help them cope with the pressures of exams and uncertainties that lie ahead. In this article, we will delve into the realm of stress, seeking to better comprehend its root causes and explore effective methods to help students mitigate its effects, fostering a healthier, more balanced understanding of stress.

 

What Is Stress?

Stress is a normal part of life, especially during significant times like high school exams (Wuthrich et al., 2021). It refers to how we respond to challenges—known as stressors—that require us to take action (Ursin, 2009). For example:

  • Preparing for final exams demands intense studying and focus.
  • Deciding on future plans requires making important life choices.
  • Balancing schoolwork and personal life can be tough with a busy schedule.

In healthy amounts, stress can motivate us and enhance our performance by making us more alert and prepared. However, too much or prolonged stress can lead to negative effects like anxiety, exhaustion, and difficulty concentrating (Ursin & Eriksen, 2004).

 

What Does Stress Feel Like?

Stress feels different for everyone. You might feel nervous before an exam, while someone else might feel excited by the same exam (Wang & Saudino, 2011). Factors that influence how we experience stress include:

  • Health: Are you getting enough sleep, eating well, and staying active?
  • Importance: How much does the stressor impact your future goals?
  • Support: Do you have friends, family, or teachers to talk to?

Your thoughts about stressors like exams, and your beliefs about stress also play a big role. Viewing exams as opportunities to showcase your knowledge can make them feel less intimidating. There’s no right or wrong way to feel stress but changing how we think about stressors can help manage our feelings (Kilby et al., 2018, 2020; Lazarus & Folkman, 1984).

 

Tips for Coping with Stress

Managing stress involves addressing both the stressor and your emotions (Folkman et al., 1986). There is no right or wrong way of coping. What is important is whether how you cope works for you. However, what works for you at one point in time may not work later. It is important to be flexible and try different coping strategies (Zeidner, 1995). Here are some strategies you could use for high school stress:

 

Problem-Focused Coping:

  • Break Tasks into Smaller Steps: Tackle assignments one piece at a time.
  • Take Regular Breaks: Use methods like studying for 25 minutes and then taking a 5-minute break.
  • Seek Help: Talk to teachers or tutors if you’re struggling with a subject. Speak to your Career Counsellors about your pathways. If you don’t know where to start with your change of preference, here’s a few tips from CMI.

 

Emotion-Focused Coping:

  • Stay Positive: Keep your goals in mind and remember your past achievements.
  • Do What You Enjoy: Engage in hobbies like sports, music, or art.
  • Practice Relaxation: Try deep breathing, meditation, or yoga.
  • Stay Connected: Spend time with friends and share how you’re feeling.
  • Socialise: Make time to hang out with friends or join study groups.
  • Reward Yourself: Celebrate small wins, like completing a study session or finishing an assignment.
  • Maintain A Healthy Lifestyle: Exercise, sleep, and eat well can all improve mood, improve focus, and keep your energy levels up

 

What Do I Do When It All Becomes Too Much?

It’s normal to feel stressed, especially during high school, but if it starts to feel overwhelming and affects your daily life, it’s important to reach out for help. Here are some steps you can take:

  • Talk to Your GP: They can offer support for stress and overall health. They might also provide a mental health care plan, giving you access to free sessions with a psychologist.
  • Consult a Counsellor or Psychologist: These professionals can help you develop coping strategies tailored to your needs. The Cairnmillar Community Clinic provides FREE individual Counselling. Click here to request a Clinic Appointment (1800 391 393)

 

For immediate support, consider reaching out to these free services:

  • Beyond Blue: 1300 22 4636
  • Lifeline: 13 11 14
  • 13YARN: 13 92 76 (Support for Aboriginal and Torres Strait Islander peoples)
  • Kids Helpline: 1800 55 1800

Remember, a bit of stress can actually be a positive force—it can motivate you to focus and perform at your best. By understanding how stress works and adopting strategies to manage it, you can turn challenges into opportunities for growth. Stay positive, take care of yourself, and don’t hesitate to seek support when you need it. You’re not alone, and every step you take brings you closer to achieving your goals.

 

 

About The Cairnmillar Institute:

The Cairnmillar Institute (CMI) is a leading not-for-profit centre for psychological services, education, and research. Dedicated to promoting Better Mental Health™, CMI offers a range of high-quality psychology and counselling programmes that focus on evidence-based treatments and education. CMI is committed to making a positive impact on the lives of individuals, families, and communities by providing innovative and accessible mental health care and education. CMI also offers free or low-cost counselling to carers and has a variety of practitioners available for appointments immediately across our 4 sites. Click here to request an appointment.

 

References:

Folkman, S., Lazarus, R., Dunkel-Schetter, C., Delongis, A., & Gruen, R. J. (1986). Dynamics of a stressful encounter: cognitive appraisal, coping, and encounter outcomes. Journal of Personality and Social Psychology, 50(5), 992–1003. https://doi.org/10.1037/0022-3514.50.5.992

Kilby, C. J., Sherman, K. A., & Wuthrich, V. M. (2018). Towards understanding interindividual differences in stressor appraisals: A systematic review. In Personality and Individual Differences (Vol. 135, pp. 92–100). https://doi.org/10.1016/j.paid.2018.07.001

Kilby, C. J., Sherman, K. A., & Wuthrich, V. M. (2020). Believing is seeing: Development and validation of the STRESS (Subjective Thoughts REgardings Stress Scale) for measuring stress beliefs. Journal of Personality and Social Psychology.

Lazarus, R., & Folkman, S. (1984). Stress, Appraisal, and Coping. Springer.

Ursin, H. (2009). The development of a Cognitive Activation Theory of Stress: From limbic structures to behavioral medicine. Scandinavian Journal of Psychology. https://doi.org/10.1111/j.1467-9450.2009.00790.x

Ursin, H., & Eriksen, H. R. (2004). The cognitive activation theory of stress. Psychoneuroendocrinology, 29, 567–592. https://doi.org/10.1016/S0306-4530(03)00091-X

Wang, M., & Saudino, K. J. (2011). Emotion Regulation and Stress. Journal of Adult Development, 18(2), 95–103. https://doi.org/10.1007/s10804-010-9114-7

Wuthrich, V. M., Belcher, J., Kilby, C., Jagiello, T., & Lowe, C. (2021). Tracking stress, depression, and anxiety across the final year of secondary school: A longitudinal study. Journal of School Psychology, 88, 18–30. https://doi.org/10.1016/j.jsp.2021.07.004

Zeidner, M. (1995). Adaptive coping with test situations: A review of the literature. Educational Psychologist, 30(3), 123–133. https://doi.org/10.1207/s15326985ep3003_3org/10.1207/s15326985ep3003_3