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  • Writer's pictureDallas Shepard

Understanding and Managing Stress in Schools

Updated: Aug 2, 2023

Stressed in school
Stressed in School

Imagine a pressure cooker, bubbling with steam, ready to whistle any second. That, my friends, is an apt metaphor for the level of stress students often experience in our educational institutions today. But what exactly is this stress we speak of? Why is it so prevalent in schools? And most importantly, how can we manage it effectively? Fasten your seatbelts as we dive into these crucial questions.

Decoding Stress: What Is It?

Let's start by understanding stress. Think of it as your body's emergency alert system. It's the way your body reacts when it senses danger or a threat. While stress is a normal part of life, prolonged or chronic stress can lead to a host of problems - both physical and psychological.

Mountain Lion - Fight, Flight or Freeze
Mountain Lion - Fight, Flight or Freeze

Imagine taking a hike with a group of friends and all of a sudden a large tanned

animal darts across the front of you on the path. Your first thought is a mountain lion! Your stress response in this situation is normal - Flight, Fright or Freeze mode. Your body's natural response is physiological, emotional, behavioral, spiritual and cognitive. This stress reaction changes how our body functions as it is facing danger.

In just a few seconds you look over and notice that the large tanned animal is just your neighbors golden retriever with a few calming strategies you complete the stress cycle and everything is normal again. You have another funny story to tell.

But what if your body and brain can not regulate back down to normal and it regulates to just 75%. This makes our bodies feeling stressed all the time and our bodies learn this is the new normal. When this occurs any stressful situation as minor as it might be will have an increased chance of putting us into the Flight, Fright or Freeze mode at a moments notice.

Stress Hormones

Cortisol is the major stress hormone, and cortisol levels are responsible for several different physiological changes. It triggers an increase in blood pressure, heart rate, respiration, and blood glucose levels. This gives your body the energy to deal with whatever situation is causing the stress. Cortisol also weakens the immune system's ability to fight infection and inflammation, leading to a higher risk of disease or injury.

Adrenaline gets released when there’s an immediate threat (such as a car accident), triggering our “fight or flight” response. Adrenaline causes physical tremors and a racing heart rate as well as increased cognitive alertness and focus on the perceived danger at hand.

Norepinephrine acts as a bridge between cortisol and adrenaline and is released when we experience prolonged stress. This hormone reduces digestion and limits the body's ability to absorb nutrition from food, leading to digestive problems like acid reflux or IBS. Norepinephrine also affects our mood, making us more prone to anxiety and depression.

1. Cortisol: High levels of this hormone can lead to an increase in blood pressure and weaken the immune system's ability to fight infection.

2. Adrenaline: This hormone is responsible for triggering the “fight or flight” response, which can lead to physical tremors and a racing heart rate.

3. Norepinephrine: This hormone reduces digestion and limits the body's ability to absorb nutrition from food, leading to digestive problems.

Brain Waves and the Stress Response

Another important physiological response to stress is the change in brain wave patterns. Brain waves are electrical signals that our neurons produce when we're thinking, feeling, or experiencing something. They occur at different frequencies; Delta, Theta, Alpha and Beta waves are all associated with different states of consciousness and cognitive functioning.

• Delta waves (0-4 Hz) are associated with deep sleep & unconsciousness

• Theta waves (4-8 Hz) are linked to relaxation & meditation

• Alpha waves (8-13 Hz) enhance creativity and mental alertness

• Beta waves (14-30 Hz) promote concentration & problem solving (high beta activates the parasympathetic nervous system)


When we're stressed, our brain activity shifts away from slower frequency alpha and theta waves, towards faster frequency beta waves. This means that when we're stressed, our cognitive functioning is impaired and we may struggle to concentrate or think clearly.

The School Stress Conundrum: What's Causing It?

Moving on to the main event - stress cycle in schools. It is alarming to see the intensity of pressure our young learners are experiencing. The question arises: what are the underlying causes of this overwhelming burden? Let's delve deeper into this intricate matter and explore the various factors contributing to the stress response and levels among students. By analyzing the root causes, we can gain a better understanding of the challenges they face and work towards implementing effective measures to alleviate this issue.

Academic Pressure

The constant race to achieve high grades, the relentless competition among peers, the never-ending cycle of homework assignments and exams - all of these factors contribute to the overwhelming burden of academic stress that students face. It's a challenging journey filled with sleepless nights, countless hours of studying, and the constant pressure to perform at an exceptional level. However, it's important to remember that seeking support, practicing self-care, and finding balance can help alleviate stress with academic performance and foster a healthier approach to education.

Finding the Balance: Pursuing Excellence without Overwhelm

In the pursuit of academic excellence, it's crucial to strike a balance between pushing ourselves to learn and not being overwhelmed by the pressure. Yes, stress can be a motivating factor, driving us to work harder and achieve more. However, when it becomes chronic, it's detrimental to both our physiological responses and mental well-being. The key is to understand our individual stress responses and capacities, recognizing when it's time to take a step back and regroup. This balance is not a one-size-fits-all solution but a delicate dance that varies for each individual. By adopting a balanced approach - setting realistic goals, incorporating regular breaks for relaxation, and fostering a growth mindset, we can turn the tide reducing stress. This way, we not only learn and grow but also enjoy the process, making education a more enriching and less taxing journey.

Social Pressure

Social pressure is another huge factor in the school stress equation. It starts as early as preschool and continues through high school, with kids becoming increasingly aware of how their peers think of them. The need to fit in can be so overpowering that some students will go to extraordinary lengths just to keep up with their classmates - from trying out new fashion

Social Issues

Bullying, peer pressure, and social exclusion are just a few examples of the challenges that students may face in schools. Navigating through these social minefields can be incredibly stressful and have a lasting impact on their well-being and mental health. It is crucial for educators and parents to create a supportive environment that promotes empathy, and resilience, helping students to overcome these obstacles and thrive academically and emotionally.

Family Problems

Issues at home, such as ongoing financial instability, the emotional toll of a divorce, or dealing with a chronic illness, can have a significant impact on a student's school life. These external challenges can introduce added stress, making it more difficult for students to focus and excel academically.

Extra-curricular Demands

Finding a balance between academics and engaging in sports, clubs, and other extra-curricular activities can often become a significant source of stress for students. Juggling multiple commitments and responsibilities requires careful time management and prioritization. It can be challenging to allocate sufficient time and energy to excel in both academic pursuits and extra-curricular endeavors. Striking the right balance and effectively managing these various aspects of student life is crucial for personal growth and overall well-being.

The Physical Toll: How Does Stress Impact Student Health?

Stress isn't just a state of mind; it can have profound and tangible physical effects on our bodies. When we are under stress, our sleep patterns may suffer, leading to poor quality sleep that further exacerbates the impact of stress on our overall well-being. Additionally, stress can negatively influence our eating habits, causing us to turn to unhealthy comfort foods as a coping mechanism. Moreover, prolonged exposure to stress can weaken our immune system, making us more susceptible to illnesses and infections. It is truly remarkable how stress can affect us in so many ways. In fact, there are over 200 diseases, ranging from heart disease to auto-immune disorders, that have been directly associated with long-term stressful situations. It is crucial to recognize the physical toll that stress can take on our bodies and prioritize finding healthy coping mechanisms to mitigate its impact.

The Psychological Impact: How Stress Affects Student Well-being

Excessive stress can have a detrimental impact on a student's psychological well-being. It can manifest in various ways, such as heightened anxiety, persistent feelings of sadness or depression, increased irritability or anger, and may even contribute to the onset or exacerbation of substance use and abuse. Unfortunately, a stressed body will gravitate to any relief such as sex, drugs, alcohol, overwork to find relieve from a stressful situation. It is crucial to recognize and address these adverse effects of stress to ensure the overall health and success of students.

The Intellectual Consequences: How Stress Impacts Learning

Not surprisingly, stress can significantly impact a student's cognitive functions. It can affect memory, concentration, and ultimately, academic performance.

Sarah was a bright 14 year old with two older high performing athletic sisters whom she looked up to. Her dad was a successful engineer and her mom worked part time but was also a gifted athlete. Living in her sisters shadows always put undo pressure (stress) on Sarah as she enjoyed athletics but her passion was music.

Sarah was injured during a volleyball game and this injury was the straw that broke the camels back in her prolonged and chronic stress cycle. Her physical activity came to a halt, she ate for comfort, gained weight and her performance at school went from A's and B's to C's, D's and an F. Any stressful event from minor to major set her off and she was difficult to be around, angry, and depressed. Her parasympathetic nervous system was stuck in a high stress cycle.

Sarah's parents found themselves in a crisis situation and began to seek help from her school and counselors. The counselor referred Harmonized Brain Centers as they have found calming the central nervous system is vital in allowing the stress response cycle function as it should and not become struck at an elevated level.

Thankfully Sarah, her parents and teachers were able to help Sarah deal with her stress load by communicating her true desires and needs so they could be met in a healthy way. Sarah's grades have improved and she is now in the school's marching band and playing recreational volleyball. Sarah found healthy ways to deal with her stress load.

Stress in educational settings is a multifaceted issue that requires concerted efforts from teachers, parents, and students themselves. By fostering a culture of empathy, understanding, support and healthy interventions, we can help students navigate their academic journey with less stress and more resilience. It is equally important to promote healthy coping mechanisms such as mindfulness, regular exercise, and constructive hobbies. These tools can equip students with the skills they need to manage stress effectively, promoting not only their academic success, but also their overall well-being. Hence, addressing the issue of stress in schools is not merely a matter of improving academic performance - it is a crucial step towards nurturing healthier, happier, and more resilient individuals for the future. There mental and physical health is dependent on how well they manage their stress.

Harmonized Brain Centers
Harmonized Brain Centers

At Harmonized Brain Centers we transform unfocused, chaotic and under performing brains into harmonized brains that reach their full potential, We use proven, drug-free, safe and effective care - no matter your age.

To get started with our services, follow these three easy steps:

  1. Come in for a consultation and brain mapping

  2. Schedule your 12 session brain wellness plan

  3. Live life with a harmonized brain

With a decade of experience and over 100,000 successful sessions, our clients have overcome many obstacles and challenges while achieving their best brain ever.

Don't let a struggling brain hold you back.

Harmonize your Brain, Harmonize your Life.


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