High school and college should be some of the most exciting times in a young person’s life. It’s a time to learn, grow, discover who they are, develop new passions, and make friends. And while there is some of that, the truth is that for many students, the reality is more like an obstacle course tempered by the feeling of not being good enough.
Along with these new possibilities also come many demands that aren’t always easy to manage. Between exams, homework, and projects, there’s a silent pressure to perform at your best. As a result, what should be a time of curiosity and expansion often becomes a source of exhaustion, stress, and frustration.
And in the midst of this accelerated pace, when everything seems urgent and important, it’s very easy to forget the most basic thing: taking care of yourself. However, when students’ mental health takes a backseat, so do motivation, academic results, and even self-esteem.
How many students have mental health problems?
If you feel like high school or college is overwhelming you and taking its toll on your emotional balance, you’re not alone. Students’ mental health is an increasingly pressing issue: 1 in 7 adolescents and young adults between the ages of 10 and 19 experience a mental disorder, according to the WHO.
At university, things aren’t much better. More than 60% of college students show symptoms of some psychological problem. In fact, the APA recently declared that “Students’ mental health is in crisis,” encouraging universities to change their approach and embrace a broader culture that promotes well-being.
Today, in OECD countries:
- 66% of students feel stressed by poor grades
- 59% are concerned that exams are too difficult
- 55% suffer from exam anxiety, even if they are well prepared
- 37% feel very tense when studying
Of course, stress is part of school life. We can’t deny it. But it doesn’t have to reach pathological levels, so it’s essential to learn to balance academic demands with self-care.
Good grades, broken mind?
When you’re in high school or college, it may seem like the only thing that matters is grades and turning in assignments on time. In fact, society often puts undue pressure on you in that direction. However, your mental health is also important.
If you’re stressed, anxious, or feeling down, not only will you feel bad, but your ability to learn will be blocked, which will directly affect your performance. If your mind is overloaded, you’ll have trouble concentrating and remembering information. You’re likely to read the same sentence five times without understanding it. That’s not laziness; it’s a sign that something isn’t right.
Stress triggers cortisol production. At first, it may give you an extra boost of energy to prepare for an exam or a deadline. But if it persists for weeks or months, it affects the hippocampus, the part of the brain responsible for memory and learning. It also reduces concentration, lowers motivation, and disrupts sleep, something many students sacrifice, believing there’s “no other way.”
The result? More fatigue, more forgetfulness, more procrastination, and a feeling that everything is twice as hard. In fact, it has been found that “Academic stress can affect performance and results, decreasing motivation and increasing the risk of dropping out of school.”
But how you deal with it all can make all the difference.
5 keys to taking care of your mental health while studying
Although there’s no magic formula for eliminating academic stress, you can take several steps to prevent studying from becoming a constant burden that ultimately affects your mental health.
1. Ask for help before you collapse
Sometimes we think that if we just hang in there a little longer, it’ll pass. But the longer you ignore it, the more difficult it becomes. When academic pressure increases, you can ask a classmate to explain a topic you don’t understand, talk to a professor, seek psychological help, or talk to a friend about what you’re feeling. Don’t wait until you’re completely overwhelmed.
2. Take breaks without feeling guilty
Studying nonstop isn’t a sign of commitment; it’s a recipe for burnout. Your brain needs a break to process information and recharge. It’s not about distracting yourself with a five-minute stare at your phone, but rather taking conscious breaks: getting up, stretching, drinking water, going outside, putting on some music, or simply closing your eyes for a moment to refocus on your center. These small breaks will help you perform better, recharge your mind, and prevent you from feeling overwhelmed.
3. Include sleep in your study strategy
Sleep isn’t wasted time. On the contrary, sleep improves learning . During rest, your brain consolidates what you’ve studied, clears out excess information, and prepares for a new day. Poor or insufficient sleep affects your concentration, memory, and mood. As tempting as it may be to stay up late to study “a little more,” it often ends up being a fruitless effort. Therefore, if you want to take care of your mental health, you must start by taking care of the quality of your sleep.
4. Learn to prioritize without trying to cover everything
Sometimes the pressure doesn’t come from studying, but from feeling like everything is urgent and you can’t fail at anything. The truth is, not everything carries the same weight. Making a list of the most important or urgent tasks will help you organize your day and gain clarity. Using simple techniques like the Eisenhower Matrix or dividing your tasks into chunks can make a big difference over time. Of course, it’s also okay to let go of some things and accept that not everything has to be perfect; sometimes, just “good enough” is enough.
5. Don’t isolate yourself, connection also balances
When stress sets in or mental fatigue mounts, many people tend to isolate themselves. They stop responding to messages, focus solely on studying, or reject all plans because they “don’t have time.” And while it’s true that there are moments to focus, relationships provide emotional support, as a meta-analysis conducted at McGill University has shown.
Seeing a friend and getting out for a bit can help you shift your mental focus and recharge. It’s not about distracting yourself to escape, but rather reminding yourself that it’s not all about studying. That you’re also living, growing, and building relationships. Socializing is part of taking care of yourself, and finding time for it – even if it’s just a little – can make the difference between coping with stress or feeling like it’s overwhelming you.
Remember that taking care of your mental health while studying isn’t a luxury, nor a “bonus” you can only afford when everything else is in order. It’s the foundation that sustains your ability to learn. After all, going to high school or university isn’t just about acquiring technical knowledge and skills, but also learning to deal with pressure and developing effective stress-coping techniques that you can use later in life.
References:
Lin, J. & Guo, W. (2024) The Research on Risk Factors for Adolescents’ Mental Health. Behav. Sci.; 14(4): 263.
Maymon, R. & Hall, NC (2021) A Review of First-Year Student Stress and Social Support. Soc. Sci.; 10(12): 472.
Pascoe, MC et. Al. (2019) The impact of stress on students in secondary school and higher education. International Journal of Adolescence and Youth; 25(1): 104-112.
Dinse, R. et. Al. (2017) The stress hormone cortisol blocks perceptual learning in humans. Psychoneuroendocrinology; 77: 63-67.
Newcomer, J.W. et. Al. (1999) Decreased Memory Performance in Healthy Humans Induced by Stress-Level Cortisol Treatment. Arch Gen Psychiatry; 56(6): 527-533.
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