Collaboration between teachers, parents, and students is crucial in fostering a nurturing atmosphere where overall well-being and academic achievements are balanced

We, the students of the current generation are often buried under the invisible mountain (the academic stress) that is on our shoulders from the juggling and demanding schoolwork, extracurricular activities, social& parental expectations, and personal obligations which can and sometimes do hurt our mental health. This causes anxiety, despair, and burnout. Giving pupils useful coping strategies to handle academic stress and put their mental health first becomes essential during periods of increased mental pressure. It is important to empower students while unlocking resilience amidst academic stress and looking out for strategies for success. Recognising this ignored problem of ours, we are putting our empirical experience in words here. We have got some different ointments to tackle this unattended wound which could be immensely helpful for our generation.
Understanding Academic Stress
It is extremely important to understand the problem, only then do the solutions follow. As per our understanding, academic stress is the pressure experienced by students (us) due to academic demands, performance expectations, and competitive environments. Common stressors include exams, deadlines, grades, peer comparisons, and parental expectations. While a certain level of stress can be motivating, excessive stress can impede academic performance and jeopardize mental health. We have N number of such cases if you look around whose voice is unheard and remains in the sky.
Recognizing Signs of Stress
Early detection of academic stress symptoms is crucial for parents, teachers, and students which includes the following
• Emotional shifts, including sensitivity, mood swings, melancholy or hopelessness, and irritability.
• Physical symptoms include weariness, headaches, stomach aches, and irregular sleep patterns.
• Behavioural indicators: Inability to focus, changes in appetite, procrastination, and withdrawal from social interactions.
• Cognitive effects: difficulty in focusing, racing thoughts, and negative self-talk.
Some practical techniques for handling Academic stress
1. Time management
Make a reasonable timetable that fits in studies, leisure, and extracurricular activities. Divide the work into digestible portions and rank them according to significance and due dates. Avoid procrastination (delaying) by establishing realistic goals.
2. Healthy Lifestyle Practices
Make sleep a priority by adhering to a regular bedtime schedule and aiming for at least 6-8 hours of sleep per night. This exercise frequently eases the stress and elevates your mood. To nourish the body and mind, eat a balanced diet full of fruits, vegetables, whole grains, and lean proteins.
3. Stress Reduction Techniques
To relax the body and mind, try progressive muscle relaxation, deep breathing techniques, or mindfulness meditation. Take frequent pauses from studying to keep your concentration and avoid exhaustion. Take up enjoyable and soothing pastimes including painting, reciting/listening to the Quran, or spending time in nature.
4. Seeking Support
Discuss academic worries and stressors with dependable friends, family members, or school counsellors. Participate in study groups or, if necessary, ask teachers or tutors for academic support. To address underlying mental health concerns and create coping mechanisms, think about seeking professional counselling or therapy.
5. Practice Visualization and have a growth mindset
Envision yourself in achieving academic success. To increase drive and confidence, visualize yourself accomplishing your goals. Rather than viewing hurdles as barriers to growth, embrace problems as chances for progress.
6. Use Positive Affirmations
To strengthen resilience and self-belief, repeat positive statements to yourself on a daily basis. For instance, “I am capable of overcoming challenges” and “I am in control of my success.
7. Having Reasonable Expectations
Accept that mistakes are opportunities for improvement and acknowledge that perfection is unachievable. Instead of comparing yourself to others, set reasonable academic goals based on your own interests and strengths.
Celebrate every accomplishment, no matter how tiny, and place more emphasis on progress than perfection. View setbacks as learning opportunities rather than failures. Identify areas for improvement and make necessary adjustments.
8. Develop self-compassion
Show yourself the same consideration and understanding that you would extend to a friend going through a comparable situation. Rather than criticizing yourself for errors or failures, be kind and encouraging to yourself. Remember that everyone has failures and that they present opportunities for personal development. Positive self-talk can also greatly improve your resilience and capacity to handle academic stress if you incorporate it into your everyday practice. Recall that although altering your inner monologue requires perseverance and practice, the rewards are well worth the effort. Developing a self-compassionate and supportive relationship with oneself will help you develop a mindset that will enable you to succeed intellectually and emotionally, withstanding hardship.
Conclusion
A comprehensive strategy that takes into account behavioural, emotional, and physical elements of well-being is needed to manage academic stress. Schoolchildren can overcome academic obstacles while preserving their mental health by putting into practice useful skills including time management, healthy lifestyle habits, stress reduction techniques, asking for help, and setting reasonable expectations. Collaboration between teachers, parents, and students is crucial in fostering a nurturing atmosphere where overall well-being and academic achievement are balanced. Recall that putting mental health first is a proactive move toward a more contented and joyful academic career rather than a sign of weakness.
Disclaimer: The views expressed in this article are those of the authors’ own experience as students and do not necessarily represent or reflect the views of any publishing house, agency or institute. These young authors are writing in their personal capacity under the supervision of Zahid Bashir (PhD IIT Roorkee).
The writers – Mohammad Salik Gangoo, Seerat Showkat & Areeba Jan are students of Class 8th, Ingenious School. Feedback at [email protected]

Mohammad Salik Gangoo, Seerat Showkat & Areeba Jan