SCHOOL STRESS: NAVIGATING STRESS IN POST-SECONDARY LIFE
As a post-secondary student, you’re juggling so much: exams, deadlines, relationships, plans for graduation, and thoughts about what “comes next.” It’s no wonder many students feel overwhelmed during busy parts of the academic year.
At Nurish Psychotherapy, we see how stress around exams, transitioning to graduation, and entering the workforce can really weigh on clients, especially when the pressure to “adult” and meet societal expectations feels intense.
ACADEMIC STRESS AND “ADULTING”:
It’s normal to feel some stress before tests or exams. In fact, a little stress can motivate you to prepare and focus. However, too much stress can interfere with your ability to think clearly and perform your best. According to School Mental Health Ontario, excessive stress tends to impact your capacity to solve complex problems more than simpler tasks, underscoring why learning how to manage stress is so important (School Mental Health Ontario, 2025).
On top of academic pressures, many students feel pulled in multiple directions. There are so many expectations, such as finding a “good job,” securing internships or co-ops, paying off student debt, and transitioning into adult roles. These pressures (both internal and external) add another layer of stress that isn’t often talked about openly. “Adulting” isn’t one smooth path; it’s full of learning curves, uncertainty, and changes in identity and priorities. No two paths will look or even feel the same, as we are all unique in our own ways.
TIPS FOR STRESS MANAGEMENT:
Organize and Prepare Efficiently: Start with a realistic study plan. Breaking down material into manageable chunks and spreading your review over time helps prevent last-minute cramming, which can increase anxiety and reduce retention of information (School Mental Health Ontario, 2025). Use tools like calendars, agendas, or digital apps to visualize your schedule and plan study blocks alongside breaks.
Reframe Your Thoughts: Your self-talk matters. Queen’s University Student Wellness Services emphasises the importance of noticing and challenging negative thoughts, such as “I’ll fail,” and reframing them into more balanced ones, like “I have prepared, and I can handle this” (Queen’s University Student Wellness, n.d.). This practice can help reduce emotional tension and support focus.
Move Your Body and Take Breaks: Short, active breaks, even a brief walk outside, can ease stress and improve concentration. Physical activity has been shown to release endorphins, which help your mood and energy levels. When you’re studying, take a break every hour where you stand up, stretch, or take a short walk. Research shows that purposeful breaks help refresh your brain and increase focus.
Stay Connected: Talking with friends, family, or peers can counteract the isolating effects of stress. Connecting with loved ones is a valuable stress-management strategy. Strong relationships help remind you that you’re not alone in this journey.
Build Healthy Habits into Your Routine: Good sleep, balanced meals, and hydration aren’t luxuries…they’re essentials! Lack of sleep can impair memory and problem-solving skills, making academic and life stress feel even heavier. Prioritizing rest and nourishment supports both your physical and mental resilience.
COMMON SIGNS AND SYMPTOMS:
You might notice a mix of emotional, physical, cognitive, and behavioural changes. Note that everyone is different, so it can present differently for everyone.
Emotional Signs:
Feeling constantly anxious, on edge, or overwhelmed
Increased irritability, frustration, or emotional sensitivity
Feeling discouraged, hopeless, or tearful more easily than usual
Loss of motivation or enjoyment in things you typically like
Physical Signs:
Headaches, muscle tension, jaw clenching, or stomach aches
Trouble sleeping (difficulty falling or staying asleep, restless sleep)
Changes in appetite (eating much more or much less)
Fatigue or feeling drained even after resting
Cognitive Signs:
Difficulty concentrating or staying focused while studying
Racing thoughts or constant worry about grades or the future
Forgetting material you previously understood
Negative self-talk (e.g., “I’m going to fail,” “I’m not good enough”)
Behavioural Signs:
Procrastinating or avoiding studying altogether
Withdrawing from friends, family, or usual routines
Over-studying without taking breaks or feeling unable to stop
Increased reliance on caffeine, energy drinks, or other substances to cope
Red Flags:
A noticeable drop in academic performance despite effort
Feeling panicked during exams or blanking out under pressure
Skipping classes, deadlines, or exams due to stress
WHEN TO REACH OUT:
Stress is a normal part of post-secondary life, but when it starts to interfere with your sleep, health, relationships, or ability to function day-to-day, it may be time to seek extra support.
Our therapists at Nürish Psychotherapy are ready to help! Connecting with us, an academic advisor, or a trusted support person can help you develop coping strategies and feel more grounded during challenging periods.
BEYOND EXAMS: MOVING TOWARDS CONFIDENCE AND WELL-BEING
Remember that your worth is not defined by any single exam, grade, or job offer. The transition out of school and into the workforce is a major life phase, and it’s okay to seek support, set personal boundaries, and take time to figure things out.
At Nurish Psychotherapy, we encourage you to be gentle with yourself and reach out when you feel stuck. You don’t have to “get it all right” immediately. Growth often comes through small steps and ongoing support.
GENTLE REMINDERS:
You are allowed to feel stressed, and you are also allowed to rest. Your worth is not measured by grades, productivity, or how well you appear to be “holding it together.” Doing your best looks different on different days, and that’s okay. Take a breath, take breaks when you need them, and remember that support is available! You don’t have to navigate this season alone.
REFERNECES:
Queen’s University Student Wellness. (n.d.). Strategies to manage stress during exams. Retrieved from https://www.queensu.ca/studentwellness/strategies-manage-stress-during-exams
School Mental Health Ontario. (2025). Test your best: Tips for managing test and exam stress. Retrieved from https://smho-smso.ca/test-your-best-tips-for-managing-test-and-exam-stress/
Written by: Patrice Hall-Johnson, RP (Qualifying)