Helping Students Manage Stress: A Guide for Educators

Stress has a profound impact on students' well-being and academic success at every level. In the U.S., about 75% of teens report school-related stress, with 63% citing homework as a primary stressor. For high school students, approximately 31% feel overwhelmed by stress, while 80% of college students experience frequent stress.

As educators, understanding and addressing student stress is essential. Stress management involves many Executive Function skills that can help students navigate academic pressures and personal challenges, benefiting them well beyond the classroom. When students’ Executive Function skills need strengthening, it can make life more stressful for them. Whether a middle schooler is struggling with new academic demands or a high school student is balancing coursework and social life, stress management techniques can make a significant difference.

Often, students become so accustomed to stress that they accept it as their normal state without realizing how it is impacting them. However, there are effective strategies that can help them reduce stress and mitigate its negative effects. Below, we’ll explore 10 research-backed stress management techniques that educators can introduce to students and discuss why these strategies are crucial for student success.

Each student experiences stress differently, so it’s important to encourage your students to try various techniques to find what works best. These strategies can be adapted for different grade levels and learning needs.

1. Encourage Physical Activity:
   Regular exercise alleviates stress by releasing mood-boosting endorphins and providing a mental break from academic pressures. Educators can incorporate movement breaks, classroom stretching, or encourage participation in extracurricular sports or movement activities.
2. Promote Healthy Sleep Habits:
   Many students sacrifice sleep for studying or screen time. Remind them that 8-10 hours of sleep per night improves memory, concentration, and emotional regulation, all of which reduce stress.
3. Support Balanced Nutrition:
   A well-balanced diet with healthy fats, proteins, and complex carbohydrates helps regulate mood and energy levels. Encourage students to avoid excessive sugar and caffeine, which can exacerbate stress.
4. Teach Breathing Exercises :
   Simple techniques like box breathing or the 4-7-8 method can help students manage stress in the moment. Try integrating brief breathing exercises before exams or during transitions.
5. Teach Breathing Exercises :
   Simple techniques like box breathing or the 4-7-8 method can help students manage stress in the moment. Try integrating brief breathing exercises before exams or during transitions.
6. Emphasize Time Management Skills:
   Many students struggle with feeling overwhelmed by assignments. Teaching strategies like time-blocking, using planners, or breaking tasks into smaller steps can help them manage their workload effectively.
7. Educate on Caffeine Consumption:
   High school and college students often rely on caffeine to stay awake, but excessive intake can increase anxiety. Encourage students to monitor their consumption and consider alternative energy-boosting strategies, such as hydration and movement.
8. Encourage Creative Outlets:
   Hobbies like reading, playing an instrument, or crafting provide a mental break and promote relaxation. Share how your own interests benefit you and encourage your students to make time for activities that bring them joy.
9. Help Build Support Systems:
   Feeling like you’re the only one who is stressed out can make your stress worse. Help students build strong support networks by promoting peer mentorship, open communication, and classroom discussions about stress management.
10. Recognize When to Seek Help:
    Some students may need professional support. School counselors, therapists, and Executive Function coaches can provide guidance on managing stress and developing coping strategies.

Stress affects students academically, emotionally, and physically. When persistent stress goes unaddressed, it can contribute to:

• Anxiety and depression
• Low self-esteem
• Difficulty setting and achieving goals
• Sleep and digestive issues
• Risky coping behaviors

All of these can negatively impact a student’s ability to learn. As educators, integrating stress management techniques into daily routines and classroom discussions can create a more supportive learning environment. Teaching these skills early can empower students to navigate challenges with resilience and confidence.

Stress impacts Executive Function skills—such as planning, organization, and self-regulation—all of which are critical for academic and life success. At BrainTracks, our Executive Function professional development workshops and courses help educators support their students in building effective stress management strategies, leading to better life and classroom experiences.

Whether a student has a learning difference, struggles with anxiety, or needs support with Executive Function development, coaching can help them unlock their full potential.

Want to equip your students with lifelong stress management skills? Contact our team today to learn more about how Executive Function professional development for educators can support their success.