5 Forms of Self-Care for Overwhelmed Students

Self-Care for Students: More Than Bubble Baths and Locker Motivation Posters

In the whirlwind of busy schedules and growing responsibilities, self-care often gets reduced to surface-level advice: “Take a bath!” or “Hang up a motivational quote!” While these can be comforting, they’re rarely enough to tackle the deeper challenges of growing up and handling stress.

The truth is, managing the pressures of high school—and later, college—requires more than a “boss babe” sticker on your notebook. Thankfully, there are effective strategies to navigate the stress and burnout that students face, and developing these habits in high school can set you up for success in the years to come.

Learning to manage overwhelming feelings now will help ensure that your college experience is productive, enjoyable, and memorable. Let’s go beyond the clichés and explore real, actionable self-care strategies for students.

What You’ll Find in This Guide

1. The Common Causes of High School Stress
2. How Stress Impacts Your Mind and Body
3. Practical Self-Care Strategies for High Schoolers
4. Why Building a Self-Care Routine Prepares You for College

The Common Causes of Stress for High School Students

According to Pew Research, 61% of students report feeling significant pressure to maintain good grades. If academic stress has you feeling overwhelmed, you’re not alone.

In a social media poll of over 35,000 students, nearly 45% said they feel stressed all the time, with teachers and relationships cited as the top stressors. Other common causes of high school stress include:

• Academic expectations
• Extracurricular activities and responsibilities
• Test preparation
• Social pressures
• Relationship challenges
• Senioritis
• An “always-on” digital culture

The constant connectivity of social media adds another layer of stress. While staying informed and connected can feel essential, your brain needs downtime to recharge. Without it, stress builds, affecting both your mental and physical health.

How Stress Impacts You

Stress triggers the amygdala, the part of the brain responsible for survival instincts. While this is useful when facing immediate dangers (like a bear), it’s counterproductive when preparing for a final exam. When the amygdala takes over, it reduces the ability of other brain regions to support learning, memory, and creativity.

The result? A cycle of reduced clarity, lack of motivation, and heightened anxiety. Stress doesn’t just affect the mind; it takes a toll on the body as well, causing symptoms like:

• Fatigue and trouble sleeping
• Headaches
• Upset stomach
• Long-term health issues if left unaddressed

The good news? By turning stress management into a habit, you can protect yourself and recover more effectively during stressful periods.

How to Practice Better Self-Care in High School

Self-care is often associated with bubble baths and inspiring posters. While these are nice touches, effective self-care digs deeper. Here are five strategies to manage stress and promote mental and physical well-being.

1. Start with Your Body

Physical health is foundational to managing stress. Poor nutrition, lack of sleep, and inactivity can worsen stress, while even small changes can make a big difference.

• Swap sugary snacks for fruits or protein-rich foods to sustain energy.
• Incorporate a short walk or light exercise into your routine to help your mind decompress.
• Prioritize sleep. Contrary to popular belief, pulling all-nighters is not a badge of honor—it’s a harmful habit. Sleep is essential for memory, emotional regulation, and overall health.

2. Give Yourself a Break

In today’s hyper-connected world, giving your brain a breather is critical. Disconnect from the constant stream of information by:

• Taking a walk, reading for fun, or picking up a creative hobby.
• Avoiding screens to let your mind recharge.
• Remembering that "fear of missing out" (FOMO) often exacerbates stress. Sometimes, skipping a party to focus on rest or study is the best choice.

3. Change Your Inner Narrative

Negative self-talk is a common trap. Imagine if your best friend constantly criticized you—would that friendship last? Yet, many of us speak to ourselves in exactly this way.

To counteract this, shift your focus to what you can control. For instance, you can’t decide when your teacher gives a test, but you can create a study schedule to prepare for it. Learning to say "no" to distractions and focus on priorities helps prevent burnout.

4. Build Emotional Awareness

Emotional intelligence (EQ) plays a huge role in managing stress. Unlike IQ, there’s no score for EQ—it’s about understanding and handling your emotions effectively.

The next time you feel overwhelmed, try this exercise:

• Identify the emotion you’re feeling (e.g., anger, frustration).
• Notice where you feel it physically (e.g., tension in your shoulders).
• Reflect on what triggered the emotion.
• Explore how you can approach the situation differently.

5. Ask for Help

Sometimes, self-care isn’t enough. If stress feels unmanageable, reach out for help.

• Talk to a friend who understands your struggles.
• Seek advice from a trusted teacher, counselor, or mentor.
• Consider professional help if needed. Therapists and counselors can provide tools to manage stress and help you regain control.

An outsider’s perspective often reveals strategies you wouldn’t think of on your own, making their input invaluable.

Why Building Self-Care Habits Prepares You for College

High school is a period of immense growth and change, often accompanied by increasing responsibilities. Stress is inevitable, but you have more control than you might realize.

Focusing on what you can control—like building a solid self-care routine—helps prepare you for the even greater challenges of college. By taking care of your mental and physical well-being now, you’ll be better equipped to handle the demands of college life.

Even the most prepared students can feel overwhelmed during the college admissions process. If balancing applications with high school life feels like too much, don’t hesitate to seek support. For assistance with your college essays, check out Admit AI, which provides automatic feedback to help write essays that will get you accepted.

Remember to Breathe—You’re Not Alone

Stress is a natural part of growing up, but it doesn’t have to control your life. By building healthy habits and asking for help when needed, you can navigate these challenges and set yourself up for success. Above all, remember: you’re not alone, and there’s always a path forward.