how to stop homework stress

• EXPLORE Random Article
• Happiness Hub

How to Avoid Homework Stress

Last Updated: March 28, 2019 References

This article was co-authored by Emily Listmann, MA . Emily Listmann is a Private Tutor and Life Coach in Santa Cruz, California. In 2018, she founded Mindful & Well, a natural healing and wellness coaching service. She has worked as a Social Studies Teacher, Curriculum Coordinator, and an SAT Prep Teacher. She received her MA in Education from the Stanford Graduate School of Education in 2014. Emily also received her Wellness Coach Certificate from Cornell University and completed the Mindfulness Training by Mindful Schools. There are 10 references cited in this article, which can be found at the bottom of the page. This article has been viewed 133,447 times.

Students of all kinds are often faced with what can seem like an overwhelming amount of homework. Although homework can be a source of stress, completing it can be a very rewarding and even relaxing experience if done in an organized and timely manner. Remember, homework is not intended as punishment, but is used to reinforce everything you’ve learned in class. Try to view it as a chance to sharpen your skills and understanding.

Managing Your Time

• Try to work earlier, rather than later, if possible. This way, you won’t be rushing to finish your work before bedtime.
• Find a time of day during which you can concentrate well. Some people work best in the afternoon, while others can concentrate better on a full stomach after dinner.
• Choose a time when you will have relatively few distractions. Mealtimes, times during which you have standing engagements, or periods usually used for socializing are not the best choices.
• Allow enough time to complete your work. Making sure the total time you allow yourself for homework is sufficient for you to complete all your assignments is crucial. [1] X Research source [2] X Research source

• Save an appropriate amount of time for projects considering your normal homework load.
• Estimate how much time you will need each day, week, and month depending on your usual workload. Allow yourself at least this much time in your schedule, and consider allotting a fair amount more to compensate for unexpected complications or additional assignments.
• Reserve plenty of time for bigger projects, as they are more involved, and it is harder to estimate how much time you might need to complete them.

• Get a day planner or a notebook to write down your homework assignments, and assign an estimated amount of time to each assignment. Make sure to always give yourself more time than you think you’ll need.
• Plan to finish daily homework every day, then divide up weekly homework over the course of the entire week.
• Rank assignments in due-date order. Begin on those assignments due first, and work your way though. Finishing assignments according to due-date will help you avoid having to hurry through homework the night before it must be handed in.
• Allow more time for more difficult subjects and difficult assignments. Each individual person will have their strong subjects—and those that come a little harder. Make sure you take into account which subjects are harder for you, and allow more time for them during your scheduling.

Working Hard at School and in Class

• If you’re too shy to ask questions, or don’t feel it’s appropriate to do so during class, write them down in your notebook and then ask the teacher or professor after class.
• If you don't understand a concept, ask your teacher to explain it again, with specifics.
• If you're having trouble with a math problem, ask the teacher to demonstrate it again using a different example.
• Remember, when it comes to learning and education, there are no bad questions.

• Pay attention to important terms and ideas. Make sure to note things your teacher stresses, key terms, and other important concepts.
• Write clearly and legibly. If you can’t read your handwriting, it’ll take you longer to reference your notes at home.
• Keep your notebook organized with dividers and labels. This way, you’ll be able to locate helpful information in a pinch and finish your homework quicker. [4] X Research source

• Get permission.
• Sit up front and close to the instructor.
• Make sure to label your recordings so you don't lose track of them.
• Try to listen to them that same day while everything is fresh in your mind.

• Work in class. If you finish a class assignment early, review your notes or start your homework.
• Study at lunch. If you have time at lunch, consider working on homework. You can do this leisurely by just reviewing what you’ll need to do at home, or you can just jump right into your work.
• Don't waste time. If you get to class early, use that time for homework. In addition, many schools let students go to the library during this unplanned time, and it's a great place to finish uncompleted assignments.

Doing Your Homework

• Get some fresh air
• Go for a short run
• Do push-ups
• Walk your dog
• Listen to music
• Have a snack

• Study groups break up the monotony of daily homework and make for a less stressful experience than trying to cram on your own.
• Note that each person should turn in individualized assignments rather than collaborating to find the answers.

Balancing Homework with Life

• AP or IB classes often have 2 or 3 times the amount of reading and homework as regular courses.
• Honors classes may have up to double the amount of work required as regular courses.
• College students need to consider whether they want to take the recommended course load (often 4 classes) or more. More classes might help you finish your degree sooner, but if you are juggling work and extracurricular activities, you might be overwhelmed. [8] X Research source [9] X Research source

• Rank your classes and activities in order of importance.
• Estimate (realistically) how long your academic and extracurricular activities will take.
• Figure out how much time you have overall.
• If you’ve over committed, you need to drop your lowest ranked class or activity.

• Make sure to reserve mealtimes for family, rather than working.
• Try to set aside the weekend for family, and work only if you need to catch up or get ahead.
• Don’t plan on working on holidays, even if you try, your productivity likely won’t be high.

• Pick a reasonable hour to go to sleep every night.
• Try to do your morning prep work like ironing clothes and making your lunch at night.
• Take a nap after school or after classes if you need. You’ll probably be able to do better work in less time if you are rested. [10] X Research source [11] X Research source
• If you’re in middle or high school, talk to your parents and your teachers about the issue and ask them to help you figure out a solution.
• If you’re a college student, reach out to your professors and advisor for help.
• If it takes you much longer to finish your homework than it takes other students, it may be due to a learning difference. Ask your parents to schedule a meeting with a learning specialist.

Community Q&A

• Ask for help when you need it. This is the biggest thing you should do. Don't worry if people think you're dumb, because chances are, you're making a higher grade than them. Thanks Helpful 2 Not Helpful 4
• Actually pay attention to the teacher and ask if you don't know how to do the work. The stress can go away if you know exactly what to do. Thanks Helpful 2 Not Helpful 2
• Recognize that some teachers get mad if you do separate homework assignments for different classes, so learn to be discreet about it. Thanks Helpful 3 Not Helpful 0

You Might Also Like

• ↑ http://www.webmd.com/parenting/features/coping-school-stress
• ↑ http://www.kidzworld.com/article/24574-how-to-avoid-homework-stress
• ↑ http://www.dartmouth.edu/~acskills/success/notes.html
• ↑ https://stressfreekids.com/10038/homework-stress
• ↑ http://www.huffingtonpost.com/rebecca-jackson/5-ways-to-relieve-homework-stress-in-5-minutes_b_6572786.html
• ↑ https://stressfreekids.com/11607/reduce-homework-stress
• ↑ https://www.washingtonpost.com/local/education/how-students-can-survive-the-ap-course-workload/2012/03/01/gIQA8u28qR_story.html
• ↑ http://www.usnews.com/education/high-schools/articles/2012/05/10/weigh-the-benefits-stress-of-ap-courses-for-your-student
• ↑ http://www.nationwidechildrens.org/sleep-in-adolescents
• ↑ https://www.google.com/?gws_rd=ssl#q=how+much+sleep+do+20+year+old+need

About this article

Reader Success Stories

Angelina Wiseman

Oct 12, 2016

Did this article help you?

Apr 17, 2017

• About wikiHow
• Terms of Use
• Privacy Policy
• Do Not Sell or Share My Info
• Not Selling Info

Because differences are our greatest strength

Homework anxiety: Why it happens and how to help

By Gail Belsky

Expert reviewed by Jerome Schultz, PhD

Quick tips to help kids with homework anxiety

Quick tip 1, try self-calming strategies..

Try some deep breathing, gentle stretching, or a short walk before starting homework. These strategies can help reset the mind and relieve anxiety. 

Quick tip 2

Set a time limit..

Give kids a set amount of time for homework to help it feel more manageable. Try using the “10-minute rule” that many schools use — that’s 10 minutes of homework per grade level. And let kids know it’s OK to stop working for the night.

Quick tip 3

Cut out distractions..

Have kids do homework in a quiet area. Turn off the TV, silence cell phones, and, if possible, limit people coming and going in the room or around the space.

Quick tip 4

Start with the easiest task..

Try having kids do the easiest, quickest assignments first. That way, they’ll feel good about getting a task done — and may be less anxious about the rest of the homework.

Quick tip 5

Use a calm voice..

When kids feel anxious about homework, they might get angry, yell, or cry. Avoid matching their tone of voice. Take a deep breath and keep your voice steady and calm. Let them know you’re there for them. 

Sometimes kids just don’t want to do homework. They complain, procrastinate, or rush through the work so they can do something fun. But for other kids, it’s not so simple. Homework may actually give them anxiety.

It’s not always easy to know when kids have homework anxiety. Some kids may share what they’re feeling when you ask. But others can’t yet identify what they’re feeling, or they're not willing to talk about it.

Homework anxiety often starts in early grade school. It can affect any child. But it’s an especially big issue for kids who are struggling in school. They may think they can’t do the work. Or they may not have the right support to get it done. 

Keep in mind that some kids may seem anxious about homework but are actually anxious about something else. That’s why it’s important to keep track of when kids get anxious and what they were doing right before. The more you notice what’s happening, the better you can help.

Dive deeper

What homework anxiety looks like.

Kids with homework anxiety might:

Find excuses to avoid homework

Lie about homework being done

Get consistently angry about homework

Be moody or grumpy after school

Complain about not feeling well after school or before homework time

Cry easily or seem overly sensitive

Be afraid of making even small mistakes

Shut down and not want to talk after school

Say “I can’t do it!” before even trying

Learn about other homework challenges kids might be facing . 

Why kids get homework anxiety

Kids with homework anxiety are often struggling with a specific skill. They might worry about falling behind their classmates. But there are other factors that cause homework anxiety: 

Test prep: Homework that helps kids prepare for a test makes it sound very important. This can raise stress levels.

Perfectionism: Some kids who do really well in a subject may worry that their work “won’t be good enough.”

Trouble managing emotions: For kids who easily get flooded by emotions, homework can be a trigger for anxiety. 

Too much homework: Sometimes kids are anxious because they have more work than they can handle.

Use this list to see if kids might have too much homework .

When kids are having homework anxiety, families, educators, and health care providers should work together to understand what’s happening. Start by sharing notes on what you’re seeing and look for patterns . By working together, you’ll develop a clearer sense of what’s going on and how to help.

Parents and caregivers: Start by asking questions to get your child to open up about school . But if kids are struggling with the work itself, they may not want to tell you. You’ll need to talk with your child’s teacher to get insight into what’s happening in school and find out if your child needs help in a specific area.

Explore related topics

share this!

August 16, 2021

Is it time to get rid of homework? Mental health experts weigh in

by Sara M Moniuszko

It's no secret that kids hate homework. And as students grapple with an ongoing pandemic that has had a wide-range of mental health impacts, is it time schools start listening to their pleas over workloads?

Some teachers are turning to social media to take a stand against homework .

Tiktok user @misguided.teacher says he doesn't assign it because the "whole premise of homework is flawed."

For starters, he says he can't grade work on "even playing fields" when students' home environments can be vastly different.

"Even students who go home to a peaceful house, do they really want to spend their time on busy work? Because typically that's what a lot of homework is, it's busy work," he says in the video that has garnered 1.6 million likes. "You only get one year to be 7, you only got one year to be 10, you only get one year to be 16, 18."

Mental health experts agree heavy work loads have the potential do more harm than good for students, especially when taking into account the impacts of the pandemic. But they also say the answer may not be to eliminate homework altogether.

Emmy Kang, mental health counselor at Humantold, says studies have shown heavy workloads can be "detrimental" for students and cause a "big impact on their mental, physical and emotional health."

"More than half of students say that homework is their primary source of stress, and we know what stress can do on our bodies," she says, adding that staying up late to finish assignments also leads to disrupted sleep and exhaustion.

Cynthia Catchings, a licensed clinical social worker and therapist at Talkspace, says heavy workloads can also cause serious mental health problems in the long run, like anxiety and depression.

And for all the distress homework causes, it's not as useful as many may think, says Dr. Nicholas Kardaras, a psychologist and CEO of Omega Recovery treatment center.

"The research shows that there's really limited benefit of homework for elementary age students, that really the school work should be contained in the classroom," he says.

For older students, Kang says homework benefits plateau at about two hours per night.

"Most students, especially at these high-achieving schools, they're doing a minimum of three hours, and it's taking away time from their friends from their families, their extracurricular activities. And these are all very important things for a person's mental and emotional health."

Catchings, who also taught third to 12th graders for 12 years, says she's seen the positive effects of a no homework policy while working with students abroad.

"Not having homework was something that I always admired from the French students (and) the French schools, because that was helping the students to really have the time off and really disconnect from school ," she says.

The answer may not be to eliminate homework completely, but to be more mindful of the type of work students go home with, suggests Kang, who was a high-school teacher for 10 years.

"I don't think (we) should scrap homework, I think we should scrap meaningless, purposeless busy work-type homework. That's something that needs to be scrapped entirely," she says, encouraging teachers to be thoughtful and consider the amount of time it would take for students to complete assignments.

The pandemic made the conversation around homework more crucial

Mindfulness surrounding homework is especially important in the context of the last two years. Many students will be struggling with mental health issues that were brought on or worsened by the pandemic, making heavy workloads even harder to balance.

"COVID was just a disaster in terms of the lack of structure. Everything just deteriorated," Kardaras says, pointing to an increase in cognitive issues and decrease in attention spans among students. "School acts as an anchor for a lot of children, as a stabilizing force, and that disappeared."

But even if students transition back to the structure of in-person classes, Kardaras suspects students may still struggle after two school years of shifted schedules and disrupted sleeping habits.

"We've seen adults struggling to go back to in-person work environments from remote work environments. That effect is amplified with children because children have less resources to be able to cope with those transitions than adults do," he explains.

'Get organized' ahead of back-to-school

In order to make the transition back to in-person school easier, Kang encourages students to "get good sleep, exercise regularly (and) eat a healthy diet."

To help manage workloads, she suggests students "get organized."

"There's so much mental clutter up there when you're disorganized... sitting down and planning out their study schedules can really help manage their time," she says.

Breaking assignments up can also make things easier to tackle.

"I know that heavy workloads can be stressful, but if you sit down and you break down that studying into smaller chunks, they're much more manageable."

If workloads are still too much, Kang encourages students to advocate for themselves.

"They should tell their teachers when a homework assignment just took too much time or if it was too difficult for them to do on their own," she says. "It's good to speak up and ask those questions. Respectfully, of course, because these are your teachers. But still, I think sometimes teachers themselves need this feedback from their students."

©2021 USA Today Distributed by Tribune Content Agency, LLC.

Explore further

Feedback to editors

Flood of 'junk': How AI is changing scientific publishing

3 hours ago

135-million-year-old marine crocodile sheds light on Cretaceous life

13 hours ago

Researchers discover new material for optically-controlled magnetic memory

A new mechanism for shaping animal tissues

15 hours ago

NASA tests deployment of Roman Space Telescope's 'visor'

16 hours ago

How do butterflies stick to branches during metamorphosis?

17 hours ago

Historic fires trapped in Antarctic ice yield key information for climate models

Hubble spotlights a supernova

18 hours ago

New technology uses light to engrave erasable 3D images

Seagrasses filter human pathogens in marine waters

19 hours ago

Relevant PhysicsForums posts

Incandescent bulbs in teaching, sources to study basic logic for precocious 10-year old.

Jul 21, 2024

Free Abstract Algebra curriculum in Urdu and Hindi.

Jul 20, 2024

Kumon Math and Similar Programs

Jul 19, 2024

AAPT 2024 Summer Meeting Boston, MA (July 2024) - are you going?

Jul 4, 2024

How is Physics taught without Calculus?

Jun 25, 2024

More from STEM Educators and Teaching

Related Stories

Smartphones are lowering student's grades, study finds

Aug 18, 2020

Doing homework is associated with change in students' personality

Oct 6, 2017

Scholar suggests ways to craft more effective homework assignments

Oct 1, 2015

Should parents help their kids with homework?

Aug 29, 2019

How much math, science homework is too much?

Mar 23, 2015

Anxiety, depression, burnout rising as college students prepare to return to campus

Jul 26, 2021

Recommended for you

The 'knowledge curse': More isn't necessarily better

Aug 7, 2024

Visiting an art exhibition can make you think more socially and openly—but for how long?

Aug 6, 2024

Autonomy boosts college student attendance and performance

Jul 31, 2024

Study reveals young scientists face career hurdles in interdisciplinary research

Jul 29, 2024

Transforming higher education for minority students: Minor adjustments, major impacts

Communicating numbers boosts trust in climate change science, research suggests

Jul 26, 2024

Let us know if there is a problem with our content

Use this form if you have come across a typo, inaccuracy or would like to send an edit request for the content on this page. For general inquiries, please use our contact form . For general feedback, use the public comments section below (please adhere to guidelines ).

Please select the most appropriate category to facilitate processing of your request

Thank you for taking time to provide your feedback to the editors.

Your feedback is important to us. However, we do not guarantee individual replies due to the high volume of messages.

E-mail the story

Your email address is used only to let the recipient know who sent the email. Neither your address nor the recipient's address will be used for any other purpose. The information you enter will appear in your e-mail message and is not retained by Phys.org in any form.

Newsletter sign up

Get weekly and/or daily updates delivered to your inbox. You can unsubscribe at any time and we'll never share your details to third parties.

More information Privacy policy

Donate and enjoy an ad-free experience

We keep our content available to everyone. Consider supporting Science X's mission by getting a premium account.

E-mail newsletter

This site uses various technologies, as described in our Privacy Policy, for personalization, measuring website use/performance, and targeted advertising, which may include storing and sharing information about your site visit with third parties. By continuing to use this website you consent to our Privacy Policy and Terms of Use .

We are experiencing sporadically slow performance in our online tools, which you may notice when working in your dashboard. Our team is fully engaged and actively working to improve your online experience. If you are experiencing a connectivity issue, we recommend you try again in 10-15 minutes. We will update this space when the issue is resolved.

Enter your email to unlock an extra $25 off an SAT or ACT program!

By submitting my email address. i certify that i am 13 years of age or older, agree to recieve marketing email messages from the princeton review, and agree to terms of use., how to manage homework stress.

Feeling overwhelmed by your nightly homework grind? You’re not alone. Our Student Life in America survey results show that teens spend a third of their study time feeling worried, stressed, or stuck. If you’re spending close to four hours a night on your homework (the national average), that’s over an hour spent spent feeling panicky and still not getting your work done. Homework anxiety can become a self-fulfilling prophecy: If you’re already convinced that calculus is unconquerable, that anxiety can actually block your ability to learn the material.

Whether your anxiety is related to handling your workload (we know you’re getting more homework than ever!), mastering a particular subject like statistics, or getting great grades for your college application, stress doesn’t have to go hand-in-hand with studying .

In fact, a study by Stanford University School of Medicine and published in The Journal of Neuroscience shows that a student’s fear of math (and, yes, this fear is completely real and can be detectable in scans of the brain) can be eased by a one-on-one math tutoring program. At The Princeton Review this wasn’t news to us! Our online tutors are on-call 24/7 for students working on everything from AP Chemistry to Pre-Calc. Here’s a roundup of what our students have to say about managing homework stress by working one-one-one with our expert tutors .

1. Work the Best Way for YOU

From the way you decorate your room to the way you like to study, you have a style all your own:

"I cannot thank Christopher enough! I felt so anxious and stressed trying to work on my personal statement, and he made every effort to help me realize my strengths and focus on writing in a way that honored my personality. I wanted to give up, but he was patient with me and it made the difference."

"[My] tutor was 1000000000000% great . . . He made me feel important and fixed all of my mistakes and adapted to my learning style . . . I have so much confidence for my midterms that I was so stressed out about."

"I liked how the tutor asked me how was I starting the problem and allowed me to share what I was doing and what I had. The tutor was able to guide me from there and break down the steps and I got the answer all on my own and the tutor double checked it... saved me from tears and stress."

2. Study Smarter, Not Harder

If you’ve read the chapter in your history textbook twice and aren’t retaining the material, don’t assume the third time will be the charm. Our tutors will help you break the pattern, and learn ways to study more efficiently:

"[My] tutor has given me an easier, less stressful way of seeing math problems. It is like my eyes have opened up."

"I was so lost in this part of math but within minutes the tutor had me at ease and I get it now. I wasn't even with her maybe 30 minutes or so, and she helped me figure out what I have been stressing over for the past almost two days."

"I can not stress how helpful it is to have a live tutor available. Math was never and still isn't my favorite subject, but I know I need to take it. Being able to talk to someone and have them walk you through the steps on how to solve a problem is a huge weight lifted off of my shoulder."

3. Get Help in a Pinch

Because sometimes you need a hand RIGHT NOW:

"I was lost and stressed because I have a test tomorrow and did not understand the problems. I fully get it now!"

"My tutor was great. I was freaking out and stressed out about the entire assignment, but she really helped me to pull it together. I am excited to turn my paper in tomorrow."

"This was so helpful to have a live person to validate my understanding of the formulas I need to use before actually submitting my homework and getting it incorrect. My stress level reduced greatly with a project deadline due date."

4. Benefit from a Calming Presence

From PhDs and Ivy Leaguers to doctors and teachers, our tutors are experts in their fields, and they know how to keep your anxiety at bay:

"I really like that the tutors are real people and some of them help lighten the stress by making jokes or having quirky/witty things to say. That helps when you think you're messing up! Gives you a reprieve from your brain jumbling everything together!"

"He seemed understanding and empathetic to my situation. That means a lot to a new student who is under stress."

"She was very thorough in explaining her suggestions as well as asking questions and leaving the changes up to me, which I really appreciated. She was very encouraging and motivating which helped with keeping me positive about my paper and knowing that I am not alone in my struggles. She definitely eased my worries and stress. She was wonderful!"

5. Practice Makes Perfect

The Stanford study shows that repeated exposure to math problems through one-on-one tutoring helped students relieve their math anxiety (the authors’ analogy was how a fear of spiders can be treated with repeated exposure to spiders in a safe environment). Find a tutor you love, and come back to keep practicing:

"Love this site once again. It’s so helpful and this is the first time in years when I don’t stress about my frustration with HW because I know this site will always be here to help me."

"I've been using this service since I was in seventh grade and now I am a Freshman in High School. School has just started and I am already using this site again! :) This site is so dependable. I love it so much and it’s a lot easier than having an actual teacher sitting there hovering over you, waiting for you to finish the problem."

"I can always rely on this site to help me when I'm confused, and it always makes me feel more confident in the work I'm doing in school."

Stuck on homework?

Try an online tutoring session with one of our experts, and get homework help in 40+ subjects.

Try a Free Session

• Tutoring  
• College  
• Applying to College  

Explore Colleges For You

Connect with our featured colleges to find schools that both match your interests and are looking for students like you.

Career Quiz

Take our short quiz to learn which is the right career for you.

Get Started on Athletic Scholarships & Recruiting!

Join athletes who were discovered, recruited & often received scholarships after connecting with NCSA's 42,000 strong network of coaches.

Best 389 Colleges

165,000 students rate everything from their professors to their campus social scene.

SAT Prep Courses

1400+ course, act prep courses, free sat practice test & events,  1-800-2review, free digital sat prep try our self-paced plus program - for free, get a 14 day trial.

Free MCAT Practice Test

I already know my score.

MCAT Self-Paced 14-Day Free Trial

Enrollment Advisor

1-800-2REVIEW (800-273-8439) ext. 1

1-877-LEARN-30

Mon-Fri 9AM-10PM ET

Sat-Sun 9AM-8PM ET

Student Support

1-800-2REVIEW (800-273-8439) ext. 2

Mon-Fri 9AM-9PM ET

Sat-Sun 8:30AM-5PM ET

Partnerships

• Teach or Tutor for Us

College Readiness

International

Advertising

Affiliate/Other

• Enrollment Terms & Conditions
• Accessibility
• Cigna Medical Transparency in Coverage

Register Book

Local Offices: Mon-Fri 9AM-6PM

• SAT Subject Tests

Academic Subjects

• Social Studies

Find the Right College

• College Rankings
• College Advice
• Applying to College
• Financial Aid

School & District Partnerships

• Professional Development
• Advice Articles
• Private Tutoring
• Mobile Apps
• International Offices
• Work for Us
• Affiliate Program
• Partner with Us
• Advertise with Us
• International Partnerships
• Our Guarantees
• Accessibility – Canada

Privacy Policy | CA Privacy Notice | Do Not Sell or Share My Personal Information | Your Opt-Out Rights | Terms of Use | Site Map

©2024 TPR Education IP Holdings, LLC. All Rights Reserved. The Princeton Review is not affiliated with Princeton University

TPR Education, LLC (doing business as “The Princeton Review”) is controlled by Primavera Holdings Limited, a firm owned by Chinese nationals with a principal place of business in Hong Kong, China.

Get Free Profile Evaluation

10 Effective Tips on How to Reduce Homework Stress

Wondering how to reduce homework stress? You're not alone, as students of all ages and grades often grapple with this issue. 

The pressure to get good grades, finish homework on time, and keep up with different tasks can make you lose sleep, feel anxious, and even make you sick. This blog post is here to help you handle all that stress. 

We're going to explore ways to reduce homework stress, why taking notes can help, and answer some common questions about dealing with homework stress. So, let's get started on making schoolwork less stressful!

10 Ways to Deal With Homework Stress

Understanding how to deal with homework stress is key. Here are ten tried-and-true methods to help you cope effectively.

The first line of defense against homework stress is a well-thought-out plan. A homework schedule serves as your blueprint for academic success. It helps ensure that you're not cramming at the last minute and makes it easier to study . 

Use digital tools like Google Calendar or traditional planners to map out your study plan. The act of planning itself can alleviate stress by giving you a sense of control over your tasks.

1. Prioritize Tasks

Not all assignments are created equal. Some carry more weight in your grades, while others are crucial for mastering the subject matter. As a result, it’s important to prioritize these tasks to focus your energy where it counts the most. 

Use the Eisenhower Box technique to categorize tasks into urgent-important, important-not urgent, urgent-not important, and neither. This will help you allocate your time and resources more efficiently.

2. Take Short Breaks

It's a common misconception that working for extended periods without a break is a sign of dedication. In reality, it's a recipe for burnout. Short breaks can rejuvenate your mind, improving focus and productivity. 

Techniques like the Pomodoro Technique , which involves 25-minute work intervals followed by five-minute breaks, can be particularly effective.

3. Exercise Regularly

Physical activity is not just good for your body; it's excellent for your mind too. Exercise releases endorphins, which are natural stress relievers. Even a brisk 15-minute walk can significantly reduce stress and improve your mood. Incorporate regular exercise into your routine to keep stress at bay.

4. Reach Out for Help

There's no shame in seeking assistance when you're grappling with a tough issue. Whether it's from a teacher, a peer, or an online educational platform, outside viewpoints can offer invaluable guidance. Overall, there are a ton of advantages of tutoring . 

In fact, our tutoring services specialize in providing personalized, one-on-one support to help you overcome academic challenges. By turning to our team of experts, you not only save time but also alleviate the stress that comes with feeling stuck.

5. Use Technology Wisely

In this digital age, technology can be a double-edged sword. While it can be a source of distraction, it can also be a valuable ally in your academic journey. 

Educational platforms, both apps and websites, provide a wide array of resources to aid your learning journey. For instance, you can find apps that help you solve complex math equations or websites that assist you in refining your grammar. While these tools can be incredibly beneficial, it's important to strike a balance and not become too dependent on them. 

For example, you might use a math app to understand the steps of solving a quadratic equation but try to practice solving some on your own afterward. Similarly, a grammar checker can help you identify errors in your writing, but you should also make an effort to understand the rules behind those corrections.

6. Create a Study Environment

Your study environment plays a pivotal role in your academic performance. A clutter-free, quiet space can significantly enhance your focus and efficiency. Invest time in creating a study sanctuary equipped with all the supplies you'll need. This preparation can go a long way in reducing stress.

7. Practice Mindfulness

Mindfulness techniques, such as meditation and deep-breathing exercises, can help you become more aware of your thoughts and feelings. This heightened awareness makes it easier to control your stress levels. Even a few minutes of mindfulness practice can make a world of difference.

8. Stay Organized

Being organized goes beyond just maintaining a clean study area; it also involves systematically managing your study materials. Utilize physical folders and binders or opt for digital solutions like note-taking apps to keep your notes, assignments, and resources well-arranged. 

For example, apps like Evernote and Microsoft OneNote can be excellent tools for getting organized. They allow you to create different notebooks for various subjects, attach files, and even collaborate with others. Having a well-organized system helps you locate what you need effortlessly, saving you time and reducing stress.

9. Learn From Your Mistakes

Mistakes are a natural part of the learning process. They signal areas where you might need more practice or a different approach. Instead of getting frustrated, take a moment to understand why you made a mistake. Was it a lack of understanding, a misinterpretation, or simply a slip-up? 

Once you identify the root cause, you can work on strengthening that particular skill or concept. Over time, you'll notice that your homework becomes less stressful because you're not just completing it; you're also learning from it. So, don't fear mistakes – embrace them as your homework allies.

10. Reward Yourself

Positive reinforcement can be a powerful motivator. Treat yourself to small rewards after completing challenging tasks or reaching milestones. Whether it's a favorite snack, a short gaming session, or a walk in the park, these rewards can make the study process less daunting.

Why Are Note-Taking Techniques Important?

Note-taking is often misunderstood as a mere transcription activity where students jot down whatever the teacher is saying. However, this couldn't be further from the truth. Effective note-taking is an intricate skill that serves multiple functions, from aiding in comprehension to serving as a reliable study aid for future exams. 

It's not just about capturing information; it's about processing that information in a way that makes it easier to understand, remember, and apply.

The Science Behind Effective Note-Taking

When you engage in effective note-taking, you're actually participating in "active learning." This means you're not just passively absorbing information but actively processing it. This active engagement triggers cognitive functions that help in better retention and understanding. 

According to research , students who take notes perform better in exams compared to those who don't. The act of writing or typing out notes forces you to think critically about the material, thereby enhancing your understanding and ability to recall it later.

FAQs: How to Reduce Homework Stress

Discover practical tips and strategies to ease the burden of homework and make your academic journey less stressful.

1. How Can I Relieve Stress From Homework?

Stress relief comes in many forms. Techniques like deep breathing, progressive muscle relaxation, and even short physical exercises can help. Consider incorporating these into your study routine.

2. What Causes Homework Stress?

Homework stress can arise from various factors, including tight deadlines, high academic expectations, and a lack of understanding of the subject matter. Identifying the root cause can help you address it more effectively.

3. How Can I Help My Child With Homework Anxiety?

Supporting your child emotionally is crucial. Create a conducive study environment, establish a regular study routine, and consider seeking professional help like tutors or counselors if the anxiety persists.

Final Thoughts

Homework stress may seem like a hurdle, but it's one you can clear. Learning how to reduce homework stress is essential. With the right approaches and a positive mindset, you can not only handle this stress but also excel in your studies. 

Keep in mind that achieving academic success is more of a long-term race than a quick dash. By arming yourself with these proven strategies, you can make your educational journey much less stressful.

Book Your Free Assessment Today

Is it time to get rid of homework? Mental health experts weigh in.

It's no secret that kids hate homework. And as students grapple with an ongoing pandemic that has had a wide range of mental health impacts, is it time schools start listening to their pleas about workloads?

Some teachers are turning to social media to take a stand against homework. 

Tiktok user @misguided.teacher says he doesn't assign it because the "whole premise of homework is flawed."

For starters, he says, he can't grade work on "even playing fields" when students' home environments can be vastly different.

"Even students who go home to a peaceful house, do they really want to spend their time on busy work? Because typically that's what a lot of homework is, it's busy work," he says in the video that has garnered 1.6 million likes. "You only get one year to be 7, you only got one year to be 10, you only get one year to be 16, 18."

Mental health experts agree heavy workloads have the potential do more harm than good for students, especially when taking into account the impacts of the pandemic. But they also say the answer may not be to eliminate homework altogether.

Emmy Kang, mental health counselor at Humantold , says studies have shown heavy workloads can be "detrimental" for students and cause a "big impact on their mental, physical and emotional health."

"More than half of students say that homework is their primary source of stress, and we know what stress can do on our bodies," she says, adding that staying up late to finish assignments also leads to disrupted sleep and exhaustion.

Cynthia Catchings, a licensed clinical social worker and therapist at Talkspace , says heavy workloads can also cause serious mental health problems in the long run, like anxiety and depression. 

And for all the distress homework  can cause, it's not as useful as many may think, says Dr. Nicholas Kardaras, a psychologist and CEO of Omega Recovery treatment center.

"The research shows that there's really limited benefit of homework for elementary age students, that really the school work should be contained in the classroom," he says.

For older students, Kang says, homework benefits plateau at about two hours per night. 

"Most students, especially at these high achieving schools, they're doing a minimum of three hours, and it's taking away time from their friends, from their families, their extracurricular activities. And these are all very important things for a person's mental and emotional health."

Catchings, who also taught third to 12th graders for 12 years, says she's seen the positive effects of a no-homework policy while working with students abroad.

"Not having homework was something that I always admired from the French students (and) the French schools, because that was helping the students to really have the time off and really disconnect from school," she says.

The answer may not be to eliminate homework completely but to be more mindful of the type of work students take home, suggests Kang, who was a high school teacher for 10 years.

"I don't think (we) should scrap homework; I think we should scrap meaningless, purposeless busy work-type homework. That's something that needs to be scrapped entirely," she says, encouraging teachers to be thoughtful and consider the amount of time it would take for students to complete assignments.

The pandemic made the conversation around homework more crucial 

Mindfulness surrounding homework is especially important in the context of the past two years. Many students will be struggling with mental health issues that were brought on or worsened by the pandemic , making heavy workloads even harder to balance.

"COVID was just a disaster in terms of the lack of structure. Everything just deteriorated," Kardaras says, pointing to an increase in cognitive issues and decrease in attention spans among students. "School acts as an anchor for a lot of children, as a stabilizing force, and that disappeared."

But even if students transition back to the structure of in-person classes, Kardaras suspects students may still struggle after two school years of shifted schedules and disrupted sleeping habits.

"We've seen adults struggling to go back to in-person work environments from remote work environments. That effect is amplified with children because children have less resources to be able to cope with those transitions than adults do," he explains.

'Get organized' ahead of back-to-school

In order to make the transition back to in-person school easier, Kang encourages students to "get good sleep, exercise regularly (and) eat a healthy diet."

To help manage workloads, she suggests students "get organized."

"There's so much mental clutter up there when you're disorganized. ... Sitting down and planning out their study schedules can really help manage their time," she says.

Breaking up assignments can also make things easier to tackle.

"I know that heavy workloads can be stressful, but if you sit down and you break down that studying into smaller chunks, they're much more manageable."

If workloads are still too much, Kang encourages students to advocate for themselves.

"They should tell their teachers when a homework assignment just took too much time or if it was too difficult for them to do on their own," she says. "It's good to speak up and ask those questions. Respectfully, of course, because these are your teachers. But still, I think sometimes teachers themselves need this feedback from their students."

More: Some teachers let their students sleep in class. Here's what mental health experts say.

More: Some parents are slipping young kids in for the COVID-19 vaccine, but doctors discourage the move as 'risky'

• Future Students
• Current Students
• Faculty/Staff

News and Media

• News & Media Home
• Research Stories
• School’s In
• In the Media

You are here

More than two hours of homework may be counterproductive, research suggests.

A Stanford education researcher found that too much homework can negatively affect kids, especially their lives away from school, where family, friends and activities matter.   "Our findings on the effects of homework challenge the traditional assumption that homework is inherently good," wrote Denise Pope , a senior lecturer at the Stanford Graduate School of Education and a co-author of a study published in the Journal of Experimental Education .   The researchers used survey data to examine perceptions about homework, student well-being and behavioral engagement in a sample of 4,317 students from 10 high-performing high schools in upper-middle-class California communities. Along with the survey data, Pope and her colleagues used open-ended answers to explore the students' views on homework.   Median household income exceeded $90,000 in these communities, and 93 percent of the students went on to college, either two-year or four-year.   Students in these schools average about 3.1 hours of homework each night.   "The findings address how current homework practices in privileged, high-performing schools sustain students' advantage in competitive climates yet hinder learning, full engagement and well-being," Pope wrote.   Pope and her colleagues found that too much homework can diminish its effectiveness and even be counterproductive. They cite prior research indicating that homework benefits plateau at about two hours per night, and that 90 minutes to two and a half hours is optimal for high school.   Their study found that too much homework is associated with:   • Greater stress : 56 percent of the students considered homework a primary source of stress, according to the survey data. Forty-three percent viewed tests as a primary stressor, while 33 percent put the pressure to get good grades in that category. Less than 1 percent of the students said homework was not a stressor.   • Reductions in health : In their open-ended answers, many students said their homework load led to sleep deprivation and other health problems. The researchers asked students whether they experienced health issues such as headaches, exhaustion, sleep deprivation, weight loss and stomach problems.   • Less time for friends, family and extracurricular pursuits : Both the survey data and student responses indicate that spending too much time on homework meant that students were "not meeting their developmental needs or cultivating other critical life skills," according to the researchers. Students were more likely to drop activities, not see friends or family, and not pursue hobbies they enjoy.   A balancing act   The results offer empirical evidence that many students struggle to find balance between homework, extracurricular activities and social time, the researchers said. Many students felt forced or obligated to choose homework over developing other talents or skills.   Also, there was no relationship between the time spent on homework and how much the student enjoyed it. The research quoted students as saying they often do homework they see as "pointless" or "mindless" in order to keep their grades up.   "This kind of busy work, by its very nature, discourages learning and instead promotes doing homework simply to get points," said Pope, who is also a co-founder of Challenge Success , a nonprofit organization affiliated with the GSE that conducts research and works with schools and parents to improve students' educational experiences..   Pope said the research calls into question the value of assigning large amounts of homework in high-performing schools. Homework should not be simply assigned as a routine practice, she said.   "Rather, any homework assigned should have a purpose and benefit, and it should be designed to cultivate learning and development," wrote Pope.   High-performing paradox   In places where students attend high-performing schools, too much homework can reduce their time to foster skills in the area of personal responsibility, the researchers concluded. "Young people are spending more time alone," they wrote, "which means less time for family and fewer opportunities to engage in their communities."   Student perspectives   The researchers say that while their open-ended or "self-reporting" methodology to gauge student concerns about homework may have limitations – some might regard it as an opportunity for "typical adolescent complaining" – it was important to learn firsthand what the students believe.   The paper was co-authored by Mollie Galloway from Lewis and Clark College and Jerusha Conner from Villanova University.

Clifton B. Parker is a writer at the Stanford News Service .

More Stories

⟵ Go to all Research Stories

Get the Educator

Subscribe to our monthly newsletter.

Stanford Graduate School of Education

482 Galvez Mall Stanford, CA 94305-3096 Tel: (650) 723-2109

• Contact Admissions
• GSE Leadership
• Site Feedback
• Web Accessibility
• Career Resources
• Faculty Open Positions
• Explore Courses
• Academic Calendar
• Office of the Registrar
• Cubberley Library
• StanfordWho
• StanfordYou

Improving lives through learning

• Stanford Home
• Maps & Directions
• Search Stanford
• Emergency Info
• Terms of Use
• Non-Discrimination
• Accessibility

© Stanford University , Stanford , California 94305 .

Six Ways To End the Tyranny of Homework

E very evening, after a full day of classes, usually followed by a two-hour basketball practice, my son, Nathaniel, climbs the stairs to his room lugging a heavy backpack and disappears into a black hole. As a 10th-grader in an academically rigorous Los Angeles high school, this is his nightly homework routine: three to four hours of English, history, Spanish, science and math.

Besides a short break for family dinner—a nightly ritual that my husband and I insist on, lest we risk never seeing him during the week—Nathaniel pretty much keeps his head down until at least 11 pm, when he and I start to tussle over bedtime.

Given this relentless reality, it is not surprising that a recent study about homework from Stanford University caught my eye. The researchers sampled 4,317 students from 10 high performing high schools—both private and public—in upper-middle-class California communities and found that they averaged more than three hours of homework each night, just like my boy.

They also found that students with such heavy homework loads experienced high stress; health issues like stomach aches, exhaustion, headaches, weight loss, weight gain and sleep deprivation; and less time for friends, family and extracurricular activities. (Full disclosure: Nathaniel, who certainly feels the stress, attends one of the schools that participated in the study.)

Depending on his basketball schedule, Nathaniel typically leaves the house at 7:30 a.m. and gets home 10 hours later, sometime around 6 p.m. With a little downtime “to chill,” a quick shower and dinner, he often doesn’t even start his homework until 8 p.m.

“Some kids are putting in adult loads, and they’re not adults,” says Denise Pope, a senior lecturer at Stanford’s Graduate School of Education, who led the research. “It’s exhausting to be in school for eight hours—always being on, listening, being engaged and then coming home to face hours of homework.”

To be sure, not all kids struggle to keep up with this nightly crush. In fact, most don’t. A new report from the Brookings Institution points out that, overall, homework loads haven’t changed much in three decades, with the majority of high school students doing just an hour per night. Citing a 2007 MetLife survey, the Brookings scholars noted that there are more U.S. parents who think their kids have too little homework rather than too much—25% compared with 15%.

All of which got me thinking: What is that Goldilocks-like sweet spot when it comes to how much homework a kid should have? And what is homework really meant to accomplish in the first place?

For some answers, I turned to Pope, who is the co-founder of Challenge Success , a nonprofit out of Stanford that works with schools and families to create a more balanced and academically fulfilling life for kids. Here are some principles she suggests for creating an ideal homework environment:

1. Give high school students two hours of homework a night. Like most experts, Pope believes that this is just the right amount. After that, the link between homework and achievement drops, stress increases and learning declines.

2. Just because a lot of homework is assigned doesn’t necessarily mean it is intellectually demanding. “There is a lot of confusion between rigor and load on the part of teachers, administrators and parents,” Pope says.

With this in mind, she advises teachers to always ask themselves a list of questions before assigning homework: What is the purpose of the assignment? How long will it take an average student to do it? Is it clear? Is the homework valuable and meaningful to students? What is the quality of the homework being assigned? In other words, does it serve to engage students more deeply with the material—or is it just busy work?

3. Homework should be tailored to each individual’s needs, whenever possible. Although this can be challenging, especially for public school teachers with large classes, Pope says customization is essential for maximizing learning. For example, rather than give an entire class 25 math problems to complete, students with a good grasp of the concepts might get fewer but more challenging problems; kids who are struggling could be assigned problems specifically designed to help them master the basics.

4. In preparing kids for what will happen in class, homework should concentrate on tasks that can’t be done effectively during the school day. This includes things like reading chapters from a book, collecting specimens in the backyard for a science experiment or interviewing someone from the community for an oral history project.

5. Rethink giving points for homework . Assigning points for completed homework may give kids a chance to improve their overall grade in a particular class—showing their organizational skills, ability to follow directions and work ethic—but Pope says it does little to demonstrate their actual command of a subject.

6. Parents shouldn’t help with homework or be the homework police. They can advocate for smart homework policies at their children’s school. But “let teachers intervene if the student isn’t doing homework correctly or regularly,” Pope says.

Parents can help, she adds, by respecting their children’s working style—some need a quiet space, others like to listen to music while doing calculus. They can also make sure their kids aren’t overscheduled and that they get enough sleep; research indicates that teenagers need more than nine hours of sleep each night, but that most get about seven.

Hmm. It looks like Nathaniel’s light is still on as I type this. Time for him to trade the books for bed.

More Must-Reads from TIME

• The Rise of a New Kind of Parenting Guru
• The 50 Best Romance Novels to Read Right Now
• Mark Kelly and the History of Astronauts Making the Jump to Politics
• The Young Women Challenging Iran’s Regime
• How to Be More Spontaneous As a Busy Adult
• Can Food Really Change Your Hormones?
• Column: Why Watching Simone Biles Makes Me Cry
• Get Our Paris Olympics Newsletter in Your Inbox

Contact us at [email protected]

• How It Works
• In Center Learning
• Online Tutoring
• The Mathnasium Method
• How We Compare
• Homework Help
• Our Instructors
• Our History
• Overview of Programs
• Summer at Mathnasium
• Early Childhood
• Elementary School
• Middle School
• High School
• Own a Mathnasium

• (336) 792-7000
• 336-792-7000 (texting)
• About this Center
• Promotions & Special Offers
• Hours & Holiday Information
• Careers @ this Center
• Enrolled Student & Parent Center
• Request Info

• Schedule Free Assessment

10 Effective Ways to Prevent Homework Stress

Back-to-school season is officially here in Alamance County! With school inevitably comes homework, and with homework comes the possibility of lots of stress and frustration for not just students, but parents alike. Fortunately, it doesn’t have to be this way! If homework time tends to be a frustrating experience in your household, we’ve got 10 effective ways to prevent homework stress. Implement these tips to help make homework time a breeze!

Create and Stick to A Schedule

Lots of studies have been conducted showing the importance of schedules, especially for children, and the positive impact they have on a child’s emotional, cognitive, and social development. Schedules help students, especially younger ones, feel more secure and comfortable, reduce the probability of behavioral problems, enhance productivity and organization, and much more. So, it makes sense to implement a schedule within the home, too.

Help your child create a schedule for when they come home from school. Break out some paper and markers/crayons and help them visually allocate time for rest, chores, homework, outdoor time, sleep, etc. Then, help them stick to this schedule. This will help them know what to expect, be ready, motivated, and focused when homework time rolls around, and eliminate any problematic behavior that may occur beforehand.

Create A Designated Homework Space

According to experts, this single tip can be a gamechanger, especially for younger students! Have your child designate a space where they will do their homework each day. This space should be as quiet as possible and away from the usual distractions of the house, such as the TV or their favorite toys.

Doing so will help eliminate distractions and help them associate that space with focusing and productivity. "Establishing a place where they know there's no fooling around, no games and that this is my work space - that sets the stage for getting to work rather than trying to work in the den with the television or in their room where their toys are," said Carole Perry with the Waco Independent School District. "It's a good idea. It sounds so simplistic but it's so important."

As students get older, this, of course, can change to fit their personal preferences. For example, some students may find that listening to music or some sort of background noise helps them focus.

Create Time to Relax

After a long day at school, it’s never a good idea to have your child jump right into their homework. In your child’s schedule, make sure they designate a time to do something they enjoy, whether it’s playing outside or engaging in an organized extracurricular activity. This provides time for their mind to relax and their focus and motivation to be restored, before getting back to work.

Don’t Wait Until Nighttime to Get Started

The earlier your child can get started on their homework, the better. The later it gets in the day, the more difficult it’s going to be to focus, as the fatigue sets in. So, try to have your child start their homework before dinnertime. After all, it’s hard to get work done on a full stomach after a delicious dinner!

Eat a Healthy Snack

It’s a real phenomenon that practically all kids are hungry when they get home from school. While it’s not ideal to get work done on a full stomach, eating a healthy snack will provide kids with a boost in energy and focus. Once they’re fed and no longer on the verge of being hangry (hungry and subsequently angry), they’re much more likely to be cooperative and motivated to get their homework done.

If you need some healthy snack ideas for your kids, check out this blog article: 28 Healthy Snacks Your Kids Will Love.

Encourage Breaks

If your child is showing signs of frustration, such as excessive fidgeting or frustrated groans, it might be time to take a quick brain break. Breaks offer countless benefits, such as increased mood, productivity, and motivation; decreased stress; restored focus, attention-span, and creativity, and more. So, never hesitate to encourage your child to take a quick break. This break should be no longer than 5 minutes, and can include activities like going outside for a bit, stretching, or just leaving the room.

Encourage Positivity

We’ve talked about this before, and we’ll mention it once more: helping your child think and speak positively about their homework is incredibly important. Our thoughts and statements have a significant impact on our reality, so those negative thoughts and words can significantly hinder a students’ ability to get their homework done.

If you hear your child say something like “I can’t do this,” help them to think more positively. Encourage them to take some deep breaths and practice re-affirming techniques, like “I may not understand this right now, but I am smart and can figure this out.” Correcting negative thinking, paired with taking a quick break, are incredibly useful tools in preventing meltdowns.

Ensure Your Child Knows It’s Okay to Ask for Help

If your child is stuck or getting frustrated, make sure they know that it’s always okay to ask for help. Lend them a helping hand, or call in the reinforcements, if necessary. Remember, our Burlington math tutors are always here and ready to help! It might also be a good idea to email your child’s teacher or send your child to school with a list of questions, so that you can better assist them next time.

Along with providing help, it’s nice to remind your child that you were once in their shoes and even provide them with how you dealt with homework stress when you were a kid. This will help your child feel like they aren’t alone, which could give them a boost of motivation and encouragement.

Create a Homework Group

Homework with friends is always more fun! And, working together in groups is a great way to not only help your child build their collaboration skills, but also help them solidify their understanding of the concepts being learned as they discuss it with their peers. Whether the homework group is in-person or virtual, organizing a homework group a few times a week is a great way to make homework less daunting for your child. So, find a few students in your child’s class(es) and send out a few invites to other moms, or encourage your child to start a homework group of their own!

Always Get a Good Night’s Sleep

Sleep is critical to ensuring your child functions optimally each day! In fact, countless studies have concluded that, generally, sleep is associated with academic performance. A lack of sleep not only impairs cognitive abilities and can subsequently harm academic performance, but also causes your child to be particularly moody and uncooperative. So, talk to your child about the importance of sleep and ensure that they are getting more than enough time to recharge at the end of each day. Experts recommend that children ages 6 to 13 should be getting 9 to 11 hours of sleep each night, while teeneagers should get 8 to 10 hours of sleep.

Need Help With Math Homework? Our Burlington Math Tutors Are Here to Help!

Helping your child with math homework can definitely be tough, especially as they learn increasingly advanced concepts. However, that’s why we’re here, to not only help your child with their math homework, but to eliminate homework stress, and also ensure they excel in math this school year. So, call or text us at [(336) 792-7000](tel: +13367927000) to learn more about our New Mathlete Special and how we can start eliminating math homework stress today!

Related Articles

• Mathnasium Method
• International Locations
• Our Results
• About Mathnasium
• Own a Franchise
• Math Tutors Near Me
• Accessibility
• Privacy Policy
• Cookie Settings
• Terms of Use

Contact Us ×

By clicking "Submit," you agree to receive recurring advertising emails, text messages and calls from Mathnasium and its independently owned learning centers about our offerings to the phone number/email provided above, including calls and texts placed using an automatic telephone dialing system. Consent to receive advertising text messages and calls is not required to purchase goods or services. Message frequency varies. Message and data rates may apply. Reply STOP to no longer receive messages. Email [email protected] for assistance. By clicking "Submit," you also consent to Mathnasium's Terms and Conditions of Use and Privacy Policy .

How to Reduce Homework Stress

If homework is a source of frustration and stress in your home, it doesn’t have to be that way! Read on to learn effective strategies to reduce your child’s homework stress.

Author Katie Wickliff

Published March 2024

 If homework is a source of frustration and stress in your home, it doesn’t have to be that way! Read on to learn effective strategies to reduce your child’s homework stress.

• Key takeaways
• Homework stress can be a significant problem for children and their families
• An appropriate amount of quality homework can be beneficial for students
• Parents can help reduce homework stress in several key ways

Table of contents

• Homework stress effects
• How to reduce homework stress

As a parent who has felt the frustration of watching my child be reduced to tears because of her homework each night, I’ve often wondered: do these math worksheets and reading trackers really make a difference to a child’s academic success? Or does homework cause stress without having a positive impact on learning? 

If your child experiences a significant amount of homework stress, you may feel at a loss to help. However, there are several things you can do at home to minimize the negative effects of this stress on your child–and you! We’ve put together a list of research-based practices that can help your child better handle their homework load.

The Effects of Homework Stress on Students

Does homework cause stress? Short answer: Yes. It’s been well documented that too much homework can cause stress and anxiety for students–and their parents. However, do the benefits of homework outweigh the costs? Is homework “worth” the frustration and exhaustion that our children experience? 

Findings on the benefits of homework at the elementary school level are mixed, with studies showing that homework appears to have more positive effects under certain conditions for certain groups of students.

After examining decades of studies on the relationship between homework and academic achievement, leading homework researcher Harris M. Cooper has proposed the “10-minute rule,” suggesting that homework be limited to 10 minutes per grade level. For example, children in 3rd grade should do no more than 30 minutes of homework daily, while a 1st grader should do no more than 10 minutes of homework. The National Parent Teacher Association and the National Education Association both endorse this guideline as a general rule of thumb. 

Because of these research findings, Doodle believes that an appropriate amount of quality homework can help students feel more positive about learning and can provide parents with a critical connection to their child’s school experience . But to keep learning positive, we need to reduce the amount of stress both students and parents feel about homework.

1. Routine, Routine, Routine

Creating an after-school routine and sticking to it helps children feel organized, but with sports, tutoring, or music lessons, many children have varying weekday schedules. As a former classroom teacher and private tutor, I suggest that families post a weekly schedule somewhere visible and communicate that schedule with their child. 

At our house, we have a dry-erase calendar posted on the wall. Every Sunday evening, I write both of my children’s schedules for the following week–including homework time. We go through the calendar together, and they reference it often throughout the week. I can tell both my son and daughter feel better when they know when they’ll get their homework done.

2. Create a Homework Space

Ideally, your child should have a dedicated homework space. It doesn’t matter if that space is a desk, a dining room table, or a kitchen countertop. What does matter is that the homework area is tidy, because an unorganized homework area is very distracting.

3. Start Homework Early

Encourage your child to start their homework as early as possible. Help them review their assignments, make a plan for what needs to be completed, and then dive in. Naturally, children are more tired later in the evening which can lead to more stress.

4. Encourage Breaks

If you can see your child becoming frustrated or overwhelmed by their homework, encourage them to take a breather and come back to it later. As a teacher and tutor, I called this a “brain break” and believe these breaks are essential. Taking a short break will give your child a chance to step away from a frustrating problem or assignment.

5. It’s Okay to Ask for Help

Sometimes, homework can become just too stressful and overwhelming. In that case, it really is okay to stop. Children can learn to advocate for themselves by making a list of questions for their teacher and asking for help the next day. Depending on their age, you might need to help role-play how to approach their teacher with their frustrations. 

Additionally, parents should never feel afraid to contact their child’s teacher to talk about homework issues. When I was teaching elementary school, I always wanted parents to feel comfortable reaching out about any issues, including homework stress.

6. Get Plenty of Rest

Sleep is critical to a child’s overall wellbeing , which includes their academic performance. Tired kids can’t concentrate as well, which can lead to feeling more overwhelmed about homework assignments. According to the American Academy of Sleep Medicine, kids aged 6-12 should get at least 9 hours of sleep each night.

7. Consider a Homework Group

Organizing a homework group a few times a week is another way for your child to view homework more positively. Working as a group encourages collaboration, while discussions can solidify concepts learned in class.

8. Encourage Positivity

No matter what your school experience was like, it’s important to model a growth mindset for your child. A growth mindset is the belief that your abilities can develop and improve over time. So if your child says something like “ I can’t do this! ” first acknowledge their frustration. Then, encourage them to say, “ I may not understand this yet, but I will figure it out. ” Speaking positively about tough experiences takes practice, but it will go a long way in reducing homework stress for your child.

9. Develop Skills With Fun Games

Feeling stressed about homework is no fun. Completing worksheets and memorizing facts is necessary, but playing games is a great way to inject some excitement into learning. Doodle’s interactive math app is filled with interactive exercises, engaging math games, and unique rewards that help kids develop their skills while having fun.

Lower Math Anxiety with DoodleMath

Does your child struggle with math anxiety? DoodleMath is an award-winning math app f illed with fun, interactive math questions aligned to state standards. Doodle creates a unique work program tailored to each child’s skill level to boost confidence and reduce math anxiety. Try it free  today!

FAQs About Homework Stress

Many studies have shown that homework and stress often go hand-in-hand, often because many children feel pressure to perform perfectly or they have trouble managing their emotions–they get overwhelmed or flooded easily.

You can help your child reduce homework stress in several ways, including by establishing a routine, creating a homework space, encouraging breaks, and making homework fun with online games or math apps.

Lesson credits

Katie Wickliff

Katie holds a master’s degree in Education from the University of Colorado and a bachelor’s degree in both Journalism and English from The University of Iowa. She has over 15 years of education experience as a K-12 classroom teacher and Orton-Gillingham certified tutor. Most importantly, Katie is the mother of two elementary students, ages 8 and 11. She is passionate about math education and firmly believes that the right tools and support will help every student reach their full potential.

Parents, sign up for a DoodleMath subscription and see your child become a math wizard!

What we offer

Quick links

All rights reserved. 

Are you a parent, teacher or student?

Get started for free!

Maths information pack

We ask for your contact info so we can send our info pack directly to your inbox for your convenience, exam prep information pack, case studies information pack.

Book a chat with our team

I’m new to Doodle

My school is already using Doodle

Information pack

We ask for your contact info so that our education consultants can get in touch with you and let you know a bit more about doodle., student login, which programme would you like to use.

DoodleMaths

DoodleTables

DoodleEnglish

DoodleSpell

If you’d like to use Doodle’s browser version, please visit this page on a desktop.

To log in to Doodle on this device, you can do so through our apps. You can find out how to download them here:

• Services for education institutions
• Academic subject areas
• Peer connection
• Evidence of Studiosity impact
• Case studies from our partners
• Research Hub
• The Tracey Bretag Integrity Prize
• The Studiosity Symposium
• Studiosity for English learners
• Video case studies
• Meet the online team

Academic Advisory Board

Meet the board.

• Social responsibility
• Meet the team
• Join the team

10 Ways To Avoid A Homework Meltdown

Sophia Gardner

Apr 11, 2016

Homework can often feel like an overwhelming, never-ending pile of stress. Homework stress can cause frustration and anxiety and ultimately prevent you from achieving your best results.

However, this feeling of not being in control can be avoided by simply adjusting your study habits. Homework and study can actually be a rewarding, satisfying experience if done in an organised and efficient way. Here are some tips on how to achieve that. 

1. Practise good time management

Time management is key to avoiding homework stress. Plotting out the time you need to complete your homework or assignment can quickly make what seems like an overwhelming task much less stressful to approach.

• Set aside a certain amount of time each day to work on your homework, and choose a time that sits you. You may prefer early in the morning before school, or maybe you’re fresher when you get home from school in the afternoon.
• Use a calendar or school planner to plot out your work. List important dates, when things are due and when you have exams. This will help you have a good visual of things you need to work towards.
• Allow enough time to complete your work . Making sure you give yourself enough time to complete your work is crucial in avoiding a meltdown. Be realistic. Estimate how long you think it will take each day to complete your homework, and allow plenty of time for bigger projects and assignments.

2. Ask questions

One of the biggest causes of homework stress is not understanding the question, or how to solve the problem at hand. Don’t be afraid to ask questions and clarify what you need to do. Whether it be a question on how to solve a tricky trigonometry problem or how to structure your essay, no question is a silly question. Try asking your teachers, your parents, a friend or an online Subject Specialist for help.

3. Listen to your teacher and take notes

It sounds simple, but it’s something that many students struggle with. Pay attention and write down important terms and ideas in the classroom. You will find this helps organise your thoughts and remember key information, which will make homework time much more of a breeze.

4. Allow more time for areas you find difficult

Take a practice test or write a practice essay and focus on the areas you find the hardest. The more you practise, the less stressful it will be when the time comes to sit the exam or hand in your assignment.

5. Refresh your memory regularly

Every afternoon, or at least every couple of days, go over what you’ve learnt from previous lessons. If you find that you don’t have the basic knowledge to tackle more difficult subjects go over this more frequently -  this will help you build up your confidence in those areas.

6. Get a good night’s sleep

It may sound obvious, but it’s easy to suffer from sleep deprivation when you are feeling stressed about homework. Research suggests that kids and teens need around 9-10 hours sleep a night.  This will significantly help focus, memory, decision making and creativity, all of which are important inside and outside of the classroom.

7. Avoid procrastination

Procrastination could well be the biggest factor responsible for homework stress. You’d be surprised at how much time you can waste by putting off what you need to do until you’ve checked out your Facebook page or listened to your favourite song! Let these be rewards for once your work is actually done.

8. Have a healthy snack

There is a proven link between what we eat and how well our brain functions. Memory, learning ability and emotional states are affected by what we put into our bodies, and to perform our best we need a healthy diet. (Check out some  delicious and healthy snack recipes here )

9. Remember to breathe

If you’re starting to feel anxious or overwhelmed by your work, take five deep breaths and give yourself a moment of calm. Deep breathing will help control your nervous system and encourage your body to relax, bringing you into a better state to concentrate on your study.

10. Give yourself some ‘me’ time

While it’s important that you manage your time and work efficiently, you are going to be much more productive if you are feeling fresh and have had some time to do things you enjoy doing. It might be going for a walk or a swim, hanging out with some friends on the weekend, or perhaps it’s playing sport? Whatever it may be, make sure you have that balance. A healthy, happy mind equals better study time.

If you'd like to run any questions or ideas by one of our expert Subject Specialists, we're always here to help.

Topics: Students , Homework , Study , Assignment Help

About Studiosity

Asking for feedback on your work is an essential part of learning. So when you want to better understand a concept or check you're on the right track, we're here for you. 

Find out if you have free access through your institution here .

Recent Posts

Posts by topic.

• Students (85)
• Higher education (66)
• Student Experience (46)
• University (46)
• Education (41)
• online study (34)
• Learning (28)
• Tertiary education (28)
• Educators (27)
• Interview (27)
• Research (24)
• Parents (23)
• English (18)
• High School (18)
• Technology (17)
• students first (17)
• Podcast (16)
• Writing (16)
• Student stories (14)
• Homework (13)
• Assignment Help (12)
• Education policy (12)
• Formative feedback (12)
• Literacy (12)
• academic integrity (12)
• student wellbeing (12)
• Events (11)
• Academic Advisory Board (10)
• Studiosity (10)
• covid19 (10)
• international student (10)
• Australia (9)
• Health and Wellbeing (9)
• Learning trends (9)
• Student satisfaction (9)
• Teaching (9)
• Secondary education (8)
• Equality (7)
• Science (7)
• Student retention (7)
• UK students (7)
• staff wellbeing (7)
• Student support (6)
• UK Higher Education (6)
• academic services (6)
• online learning (6)
• CanHigherEd (5)
• Online Tutoring (5)
• Workload (5)
• belonging (5)
• CVs and cover letters (4)
• Internet (4)
• Mathematics (4)
• Partnerships (4)
• School holidays (4)
• Student performance (4)
• Widening Participation (4)
• student success (4)
• #InthisTogether (3)
• Grammar (3)
• University of Exeter (3)
• teaching & learning (3)
• Charity (2)
• Government (2)
• Mentors (2)
• Primary education (2)
• Subject Specialists (2)
• accessibility (2)
• community (2)
• diversity (2)
• plagiarism prevention (2)
• student stress (2)
• webinar (2)
• Biology (1)
• Careers (1)
• Chemistry (1)
• EU students (1)
• First years (1)
• Indigenous Strategy (1)
• Nutrition (1)
• Teacher (1)
• academic support (1)
• academic writing (1)
• business schools (1)
• choice of language (1)
• dyslexia (1)
• ethical AI (1)
• job help (1)
• library services (1)
• podcasts (1)
• reflection (1)
• university of west of england (1)
• July 2015 (12)
• March 2020 (11)
• June 2020 (10)
• July 2020 (8)
• September 2020 (8)
• March 2015 (7)
• April 2015 (7)
• October 2019 (7)
• April 2020 (7)
• May 2018 (6)
• April 2019 (6)
• May 2020 (6)
• September 2022 (6)
• June 2015 (5)
• August 2015 (5)
• December 2017 (5)
• March 2018 (5)
• February 2020 (5)
• March 2021 (5)
• June 2021 (5)
• July 2016 (4)
• March 2017 (4)
• October 2017 (4)
• February 2018 (4)
• August 2018 (4)
• May 2019 (4)
• July 2019 (4)
• August 2019 (4)
• March 2024 (4)
• February 2015 (3)
• May 2015 (3)
• September 2015 (3)
• December 2015 (3)
• January 2016 (3)
• April 2016 (3)
• October 2016 (3)
• December 2016 (3)
• April 2017 (3)
• September 2017 (3)
• April 2018 (3)
• October 2018 (3)
• March 2019 (3)
• January 2020 (3)
• October 2020 (3)
• November 2020 (3)
• June 2022 (3)
• October 2022 (3)
• November 2022 (3)
• August 2023 (3)
• November 2023 (3)
• April 2024 (3)
• July 2024 (3)
• March 2016 (2)
• May 2016 (2)
• August 2016 (2)
• July 2017 (2)
• January 2018 (2)
• November 2018 (2)
• December 2018 (2)
• February 2019 (2)
• June 2019 (2)
• September 2019 (2)
• January 2021 (2)
• February 2021 (2)
• April 2021 (2)
• August 2021 (2)
• September 2021 (2)
• December 2021 (2)
• August 2022 (2)
• February 2023 (2)
• March 2023 (2)
• May 2023 (2)
• December 2023 (2)
• June 2024 (2)
• October 2008 (1)
• August 2013 (1)
• October 2015 (1)
• February 2016 (1)
• June 2016 (1)
• September 2016 (1)
• November 2016 (1)
• January 2017 (1)
• May 2017 (1)
• June 2017 (1)
• August 2017 (1)
• November 2017 (1)
• June 2018 (1)
• September 2018 (1)
• January 2019 (1)
• November 2019 (1)
• December 2019 (1)
• August 2020 (1)
• December 2020 (1)
• May 2021 (1)
• February 2022 (1)
• March 2022 (1)
• July 2022 (1)
• December 2022 (1)
• January 2023 (1)
• June 2023 (1)
• July 2023 (1)
• September 2023 (1)
• October 2023 (1)
• February 2024 (1)

    ABN 41 114 279 668

Student zone, assignment calculator, calendars and organisers, study survival guides, free practice tests, student faqs, download our mobile app, student sign in, success stories.

Student Reviews & Testimonials

Specialist Sign In

Meet our specialists

Meet the team, media and research, student reviews.

Read more on Google

Studiosity acknowledges the Traditional Indigenous Custodians of country throughout Australia, and all lands where we work, and recognises their continuing connection to land, waters, and culture. We pay our respects to Elders past and present.

Contact     •    FAQ     •    Privacy    •    Accessibility     •    Acceptable Use     •    Terms of Use AI-for-Learning Polic y    •    Academic Integrity Policy

• How It Works
• Sleep Meditation
• VA Workers and Veterans

• How It Works 01
• Sleep Meditation 02
• Mental Fitness 03
• Neurofeedback 04
• Healium for Business 05
• VA Workers and Veterans 06
• Sports Meditation 07
• VR Experiences 08
• Social Purpose 11

Does Homework Cause Stress? Exploring the Impact on Students’ Mental Health

How much homework is too much?

Homework has become a matter of concern for educators, parents, and researchers due to its potential effects on students’ stress levels. It’s no secret students often find themselves grappling with high levels of stress and anxiety throughout their academic careers, so understanding the extent to which homework affects those stress levels is important. 

By delving into the latest research and understanding the underlying factors at play, we hope to curate insights for educators, parents, and students who are wondering whether homework causing stress in their lives?

The Link Between Homework and Stress: What the Research Says

Over the years, numerous studies investigated the relationship between homework and stress levels in students. 

One study published in the Journal of Experimental Education found that students who reported spending more than two hours per night on homework experienced higher stress levels and physical health issues . Those same students reported over three hours of homework a night on average.

This study, conducted by Stanford lecturer Denise Pope, has been heavily cited throughout the years, with WebMD producing the below video on the topic– part of their special report series on teens and stress : 

Additional studies published by Sleep Health Journal found that long hours on homework on may be a risk factor for depression , suggesting that reducing workload outside of class may benefit sleep and mental fitness .

Homework’s Potential Impact on Mental Health and Well-being

Homework-induced stress on students can involve both psychological and physiological side effects. 

1. Potential Psychological Effects of Homework-Induced Stress:

• Anxiety: The pressure to perform well academically and meet homework expectations can lead to heightened levels of anxiety in students. Constant worry about completing assignments on time and achieving high grades can be overwhelming.

• Sleep Disturbances : Homework-related stress can disrupt students’ sleep patterns, leading to sleep anxiety or sleep deprivation, both of which can negatively impact cognitive function and emotional regulation.

• Reduced Motivation: Excessive homework demands could drain students’ motivation, causing them to feel fatigued and disengaged from their studies. Reduced motivation may lead to a lack of interest in learning, hindering students’ overall academic performance.

2. Potential Physiological Effects of Homework-Induced Stress:

• Impaired Immune Function: Prolonged stress could weaken the immune system, making students more susceptible to illnesses and infections.

• Disrupted Hormonal Balance : The body’s stress response triggers the release of hormones like cortisol, which, when chronically elevated due to stress, can disrupt the delicate hormonal balance and lead to various health issues.

• Gastrointestinal Disturbances: Stress has been known to affect the gastrointestinal system, leading to symptoms such as stomachaches, nausea, and other digestive problems.

• Cardiovascular Impact: The increased heart rate and elevated blood pressure associated with stress can strain the cardiovascular system, potentially increasing the risk of heart-related issues in the long run.

• Brain impact: Prolonged exposure to stress hormones may impact the brain’s functioning , affecting memory, concentration, and other cognitive abilities.

The Benefits of Homework

It’s important to note that homework also offers many benefits that contribute to students’ academic growth and development, such as: 

• Development of Time Management Skills: Completing homework within specified deadlines encourages students to manage their time efficiently. This valuable skill extends beyond academics and becomes essential in various aspects of life.

• Preparation for Future Challenges : Homework helps prepare students for future academic challenges and responsibilities. It fosters a sense of discipline and responsibility, qualities that are crucial for success in higher education and professional life.

• Enhanced Problem-Solving Abilities: Homework often presents students with challenging problems to solve. Tackling these problems independently nurtures critical thinking and problem-solving skills.

While homework can foster discipline, time management, and self-directed learning, the middle ground may be to  strike a balance that promotes both academic growth and mental well-being .

How Much Homework Should Teachers Assign?

As a general guideline, educators suggest assigning a workload that allows students to grasp concepts effectively without overwhelming them . Quality over quantity is key, ensuring that homework assignments are purposeful, relevant, and targeted towards specific objectives. 

Advice for Students: How to balance Homework and Well-being

Finding a balance between academic responsibilities and well-being is crucial for students. Here are some practical tips and techniques to help manage homework-related stress and foster a healthier approach to learning:

• Effective Time Management : Encourage students to create a structured study schedule that allocates sufficient time for homework, breaks, and other activities. Prioritizing tasks and setting realistic goals can prevent last-minute rushes and reduce the feeling of being overwhelmed.

• Break Tasks into Smaller Chunks : Large assignments can be daunting and may contribute to stress. Students should break such tasks into smaller, manageable parts. This approach not only makes the workload seem less intimidating but also provides a sense of accomplishment as each section is completed.

• Find a Distraction-Free Zone : Establish a designated study area that is free from distractions like smartphones, television, or social media. This setting will improve focus and productivity, reducing time needed to complete homework.

• Be Active : Regular exercise is known to reduce stress and enhance mood. Encourage students to incorporate physical activity into their daily routine, whether it’s going for a walk, playing a sport, or doing yoga.

• Practice Mindfulness and Relaxation Techniques : Encourage students to engage in mindfulness practices, such as deep breathing exercises or meditation, to alleviate stress and improve concentration. Taking short breaks to relax and clear the mind can enhance overall well-being and cognitive performance.

• Seek Support : Teachers, parents, and school counselors play an essential role in supporting students. Create an open and supportive environment where students feel comfortable expressing their concerns and seeking help when needed.

How Healium is Helping in Schools

Stress is caused by so many factors and not just the amount of work students are taking home.  Our company created a virtual reality stress management solution… a mental fitness tool called “Healium” that’s teaching students how to learn to self-regulate their stress and downshift in a drugless way. Schools implementing Healium have seen improvements from supporting dysregulated students and ADHD challenges to empowering students with body awareness and learning to self-regulate stress . Here’s one of their stories. 

By providing students with the tools they need to self-manage stress and anxiety, we represent a forward-looking approach to education that prioritizes the holistic development of every student. 

To learn more about how Healium works, watch the video below.

About the Author

Sarah Hill , a former interactive TV news journalist at NBC, ABC, and CBS affiliates in Missouri, gained recognition for pioneering interactive news broadcasting using Google Hangouts. She is now the CEO of Healium, the world’s first biometrically powered immersive media channel, helping those with stress, anxiety, insomnia, and other struggles through biofeedback storytelling. With patents, clinical validation, and over seven million views, she has reshaped the landscape of immersive media.

Reducing Homework Stress

By Lori Lite

Just say the word homework to most teens, children, or parents and watch their whole mood change as every cell of their mind and body heads into stress mode. Holidays, weekends, and downtime is a great time to have a new look at how you and your children approach homework. Reducing homework stress can turn homework into a positive experience that teaches your child lifelong skills. When homework is too extensive and time consuming it can have a negative impact on your entire family. Stress can get in the way of a child’s ability to learn and retain information. Take a good look at your child’s homework routine. If your child ends up crying, sleep deprived or quitting activities to have more time to complete assignments they may be experiencing stress overload.

• Break it down. Set smaller goals to complete a portion of the assignment.  Reward your child with a break.  Let your child set a timer to alert them that their break is over. This eliminates power struggles and empowers children.
• Encourage children to review work each night so that when it is time for a test they are not overloaded with information.
• Use affirmations or positive statements like, “I can do it.” “I am relaxed and calm.” ” I am learning new things.”
• Set up an area in your home dedicated to homework and studying. An area clear of chaos makes it easier to focus and feel calm. Have an aromatherapy option. A diffuser with Peppermint can help children focus and concentrate. Peace & Calm can help children calm down.
• Teach children relaxation techniques . Take a deep breath in and say “Ahhhhh” to release anger and frustration. Stress management should be introduced during calm moments so they can be implemented when needed.
• Have a healthy snack or even a meal before homework. It is difficult to concentrate and feel balanced when hungry or eating sugar. I actually served a full dinner at 3:30 when my kids got off the bus and before they sat down for homework. This adjustment made a huge difference.
• Brain breaks should be taken. Don’t expect children to be able to sit still for long periods of time. Let them move as needed. Blow bubbles outside in the fresh air. Do jumping jacks, run, or have a good laugh. Exercising and deep breathing brings oxygen to your child’s brain and reduces stress.
• Stay positive about and during homework. Children listen and internalize negative statements and movements. A positive hopeful attitude is contagious. If you believe they can do it…they will believe they can do it.
• Help your child understand directions, organize, and create a time management plan.  Many children waste time by doing the homework incorrectly because they did not understand the directions. Going over them ahead of time saves time and frustration. Don’t forget your teen . They have more on their plate and could use your guidance and experience.
• Ask your children what type of music helps them to feel more relaxed when they work. Allow them to find what works for them. Indigo Dreams: Kid’s Relaxation Music  was created specifically for children. It is relaxing and uplifting. Some children need complete quiet and some do better with background noise. Let them learn what works best for them and honor it.

Even with taking steps to alleviate stress, experts warn that difficult homework assignments and the pressure to complete multiple projects can cause anxiety, frustration, and even anger for kids. Homework that creates an anxiety-ridden child is defeating the overall goal of creating a well-rounded, balanced, successful child. Parents need to step in and get involved if they see this happening to their child. Be an advocate for your child. If they are overwhelmed by homework and it is affecting their quality of life, speak up. You child’s teacher will appreciate your honesty.

Indigo Dreams  shorter stories with relaxation techniques for younger child.  Indigo Ocean Dreams longer stories with relaxation techniques for older children. Indigo Teen Dreams guided instructions with relaxation techniques for teens. Indigo Dreams: Adult Relaxation guided instructions with relaxation techniques for adults. Indigo Dreams: Garden of Wellness stories for all children includes bubble blowing technique to release anger and  positive statements to encourage healthy eating. Indigo Dreams: 3 CD Set : All 3 children’s CDs: 3 Hours of stories, techniques & stories

Stress Free Kids founder Lori Lite  is a freelance blogger, social media strategist, parenting expert,  and successful entrepreneur. Her  line of books and CDs are designed to help children, teens, and adults decrease stress,  anxiety , and anger. Ms. Lite’s books, CDs, and lesson plans are considered a resource for parents, psychologists, therapists, child life specialists, teachers, doctors, and yoga instructors.  Lori’s award winning books received national attention on Shark Tank and her sort after accessible tips have been featured in hundreds of publications to include: CNN Living, Real Simple Magazine, USA Today, Family Circle, Working Mother Magazine, and Web MD.  For more information visit   Stress Free Kids  and for daily advice follow Lori on  Twitter  and  Facebook .

Sign up for our Newsletter

Search for articles, lori lite’s stress free kids.

• STRESS BUSTER: Dirt, Seeds, Gardening with Kids!
• Kids Make Mistakes. How Parents Respond Makes a Difference
• 50+ Summer Activities for Tweens
• Easter Tips For Family Fun

Take Control of Your Stress and Burnout

To beat burnout and reduce stress, you must make a plan..

Posted August 7, 2024 | Reviewed by Monica Vilhauer

• What Is Stress?
• Take our Burnout Test
• Find counselling to overcome stress
• Burnout is an unmitigated chronic stress induced condition.
• Stress and burnout do not go away on their own.
• To eliminate stress and burnout you must take control and make plans.
• The plan and process do not have to be complicated.

I have written quite a few posts for Psychology Today about stress and burnout ( See my posts ). I am frequently asked what is the single most important action I can take to address burnout and its underlying stressors. Although stress reactivity is tremendously complicated, involving intricate neurotransmitter, hormone , and immune system interactions, coupled with psychological underpinnings such as developmental issues, schemas, perception, prior operant conditioning , habituated patterns, neural pathways, and memory storage and retrieval, the answer to the question is quite simple: Actively take control of your stress that causes burnout!

Burnout is caused by longitudinal, unmitigated, chronic stress (Comer, 2020). Mitigating it requires a unique plan: You must manage it. Stress and burnout do not vanquish on their own. In fact, chronic stress is well reported to lead to many pathologies, both physiologically and psychologically (Comer, 2020).

When does the stressor occur?

To create a successful plan, you must first think about the underlying causal factors leading to chronic stress-induced burnout from three temporal aspects: proactive, concurrent, and retroactive (see Figure 1).

Proactive — this entails taking steps to prevent stress from ever occurring.

Concurrent — this means learning to handle stress when it actually occurs, in the moment.

Retroactive — this involves evaluating your stress after it has occurred and defining ways to address and release it.

Considering these three time-based aspects of stress can be helpful for learning more about your unique stressors.

For example, my doctoral dissertation was on post traumatic stress in veterans (Comer, 2020). A veteran may have been diagnosed with PTS, which is the retroactive component of stress — that is, the trauma producing stressors have already occurred and plans to address them must be retroactively applied to reduce the symptoms of an event that cannot be changed. This is by far the most difficult way to deal with stress.

On the other hand an active duty service member may be going through actual combat in the moment. This requires concurrent stress management — using techniques to mitigate the active occurrence to stress reactivity to be able to continue functioning optimally (i.e., not succumbing to flight or fright psychophysiolocial responses, which can prove devastating during actual emergent stressors).

Finally, when a young man or woman enters military service, there is a tremendous opportunity to train the person in advance of ever entering combat so that he/she is prepared to handle stress more effectively when is occurs. This is a proactive plan and is what most military training is based on. It is by far the best time to deal with stress because it has not yet even occurred.

These concepts do not have to be in the sole purview of military operations. They can be applied to any aspect of your life where stressors are present.

The second step is making a plan

Once you have determined when the stressor will occur, is occurring, or has occurred, you can think about creating your strategy for dealing with it. An easy and effective method is to Identify, Prepare, Execute, and Review (see figure 2).

Identify — Identify the stressor that leads to dysregulated behavior. For example, perhaps you struggle with a rude co-worker who frequently upsets you. Simply identifying and acknowledging the stressor can be therapeutic itself.

Prepare — this is when you plan specific actions to mitigate the effects of the stressor. In this case, how can you take steps to address the rudeness of the co-worker? For example, you can walk the other way when you see the person, or tell the person that you are busy working on a project, or maybe you want to address the person's rudeness directly and explain how it makes you feel.

The options are endless. But the key is that you are taking active control of what you can — building upon the concept of an internal locus of control .

Execute — the best laid plans are completely useless if you do not implement them. Take your action plan and apply it the next time the stressor presents itself. This furthers your sense of control and active engagement.

Revise — finally, review your action(s) and determine the level of effectiveness. Make revisions as necessary.

By following this simple process, you will find relief just from the fact that you are trying to exercise control of your stress. Hopefully, you will also find an action that works! And make sure that you positively reinforce yourself by acknowledging the fact that you took action to improve a difficult situation and did not allow stressors causing chronic stress and burnout to roll over you.

Comer, W.J. (2020). Mindfulness-based treatments for veterans with post-traumatic stress disorder: A systematic literature review. Doctoral Dissertation. California Southern University, Costa Mesa, CA

Jeff Comer, Psy.D., is a hospital-CEO-turned-psychologist who writes about the neurochemical components of stress and burnout.

• Find a Therapist
• Find a Treatment Center
• Find a Psychiatrist
• Find a Support Group
• Find Online Therapy
• International
• New Zealand
• South Africa
• Switzerland
• Asperger's
• Bipolar Disorder
• Chronic Pain
• Eating Disorders
• Passive Aggression
• Personality
• Goal Setting
• Positive Psychology
• Stopping Smoking
• Low Sexual Desire
• Relationships
• Child Development
• Self Tests NEW
• Therapy Center
• Diagnosis Dictionary
• Types of Therapy

Sticking up for yourself is no easy task. But there are concrete skills you can use to hone your assertiveness and advocate for yourself.

• Emotional Intelligence
• Gaslighting
• Affective Forecasting
• Neuroscience

How to Stop Procrastinating on Homework and Start Studying

Table of contents

• 1 Why Do Students Procrastinate On Homework?
• 2.1 Fight Temptations And Eliminate Distractions
• 2.2 Rely On Your Motivation And Take Action
• 2.3 Work On Your Study Agenda
• 2.4 Don’t Forget To Rest
• 2.5 Reward Yourself
• 2.6 Assess Your Strengths Wisely
• 2.7 Turn Off Your Perfectionism
• 2.8 Bottom Line

Why Do Students Procrastinate On Homework?

Learners put off tasks until the last minute. It is the most common problem that interferes with receiving quality knowledge and education. This includes sitting up at night, hoping to complete all the homework assigned for the week, and trying to learn all the topics right before a quiz. Learners often like to prepare for exams overnight, culminating in disappointing results.

Are you sick of it? Learn more information about the reasons for this behavior and how to deal with it. PapersOwl tips will help you get better and get your stuff done in advance rather than the night before the deadline.

How To Stop Procrastinating?

Learners repeatedly procrastinate on tasks because they don’t see how important every home assignment is to them, don’t understand the material, or simply don’t know how to begin. Task procrastination is a combination of motivation, confidence, and understanding issues.

Many college students don’t like to constantly struggle with themselves and procrastinate instead of controlling their lesson plans. This can leave many feeling like they won’t make it on time because they’re lazy. If this is your case, it’s worth getting your homework writing help from professionals. This way, you will reduce stress and turn in your homework for the highest grade. Our experts ensure the nicest possible quality. Many learners do this and remain satisfied.

Nevertheless, this problem requires a long-term solution. You can overcome procrastination quite easily if you take advantage of the following recommendations.

Fight Temptations And Eliminate Distractions

The first ten minutes are the hardest. If you manage not to get distracted by entertainment, your brain will tune in and fully engage in the process from the start. How to stop procrastinating homework and not pay attention to distracting factors? Just prepare for the task in advance. This includes:

• removing everything unnecessary from the workplace;
• turning off messengers, such as Facebook or Instagram;
• uninstalling mobile games for a bit;
• switching off your phone, TV, and other gadgets that may have notifications.

If you can’t avoid procrastination, don’t worry, you can still get the most promising results. Use the help of someone who can write your assignment before a deadline for a high grade. Our professionals are knowledgeable in a range of topics and can provide you with a correctly completed task in any field. With such high-quality services, you will be able to finish and submit your homework in advance. And then, give yourself another chance.

Rely On Your Motivation And Take Action

You need to have a clear vision of what needs to be achieved. Thoughts alone are not enough. It is essential that your motivation is visualized and not remain imaginary. You can keep these targets in your diary or hang stickers at your workplace.

Once you’re inspired, it’s a moment to get down to business and work on your assignments. It is also a good idea to avoid procrastination by periodically looking at the goals you have written down or the stickers with your objectives. This way, you’ll stay motivated to complete homework in no time at all. As a result, you may even have the desire and extra time to study other subjects or to prepare for a test.

Work On Your Study Agenda

A to-do list can help with the question of how to stop procrastinating on homework. Many successful people advise doing this to stay productive, keep the focus on studying, and get good grades for the assigned task.

However, just noting the upcoming agenda is not enough. One should divide each task into smaller items, as well as set deadlines for each step. In this way, you ensure your success in  completing homework fast and efficiently. Moreover, you can make things easier for yourself and turn in your homework by the due date.

Don’t Forget To Rest

You shouldn’t do something as serious as homework if you’re too tired. It will only cause you to postpone it for an even longer period. It is necessary to get enough sleep and keep track of your work hours and rest each day. Besides, sleep increases your academic success. Even if you have to sacrifice something for the sake of your school, it shouldn’t be about sleep.

Even if there isn’t much left to submit your work, it’s obligatory to take a short break, go back, check again for mistakes, and so on. Nevertheless, it is crucial to determine the duration of rest. If the pause is uncontrollably long, you will not be able to stop procrastinating on your homework.

Reward Yourself

Every time you consciously avoid procrastination and accomplish what you set out to do, encourage yourself with something pleasant. This will bring positive emotions into the process, which work much more effectively than guilt. Find a work partner that you enjoy interacting with. This can be your friend or a family member. Prepare a delicious coffee to drink while solving a problem. Or bribe yourself with ice cream when you have to study.

Though, our human nature can’t be fooled by rewards when it comes to doing difficult homework. Things can get pretty stressful if you don’t understand a complicated subject, like statistics. In that case, refer to professionals who will do your statistics homework and help you master the subject. You can choose the expert you like and supervise the process of completing the assignment yourself by using this service. Thus, praise from the teacher, and most importantly, knowledge, is guaranteed!

Assess Your Strengths Wisely

You may have overestimated your strengths if you don’t complete your tasks, and you can’t avoid procrastination. For instance, you thought you could do your homework in 2 hours, when in fact, you are not even familiar with the subject or the structure of the project, which increases the completion period to 5-6 hours. In the end, you start procrastinating on your homework and feel like a failure.

Instead, evaluate your abilities and time sensibly, and perhaps divide one big task into many small ones you will be able to handle. The first step to completing the assignment is to learn how to write assignment  correctly. Once you do, the process will go more smoothly, and you’ll be able to count on your strength to complete it successfully.

Turn Off Your Perfectionism

Perfectionism is the beginning of procrastination. Quite usually, it is the reason for constantly postponing tasks. The perfectionist strives to do everything in life ideally, including homework. When you see that it is impossible to achieve perfection, you decide against doing the assignment at all. In this matter, a significant factor is the recognition that sometimes it is difficult to do something on the highest level. When you start a task, concentrate on doing your best instead of focusing on perfection.

Bottom Line

It is possible to cure procrastination or at least lessen its impact, especially if you are determined to work on yourself. You need to understand how it all started first so that you can determine the proper way to solve this problem. Some people need to establish a strict schedule, others need professional help with schoolwork, and others just have to change the environment a little bit. If you are looking for additional help, there are  custom assignment writers available to provide assistance. Listen to yourself and try to implement the recommendations from this or related articles that seemed closest to you so that you understand how to quit procrastinating and trigger success in all spheres.

Readers also enjoyed

We use cookies to give you the best experience possible. By continuing we’ll assume you board with our cookie policy.

• Search Please fill out this field.
• Newsletters
• Sweepstakes

Back to School Stress Is So Real, 60% of Parents Say They're Driven to Tears

Time management, family scheduling, and expenses top the list of stressors.

Parents / Phynart Studio via Getty Images

After a long and (at least partially) relaxing summer, back to school can hit parents like a bucket of ice water.

We trade long afternoons at the pool for teacher meet-and-greets and open houses, waking up early for the bus, enrolling in new clubs, tracking down just the right brand of #2 pencils, and getting our kids whatever $70 water bottle is popular these days.

A new survey from Life360 says the toll of all that stress is even worse than most of us realize. 

The Life360 team surveyed 1,000 U.S. parents of school-aged children about their back-to-school routines and major stressors. The results? Most of us are really struggling.

Time and logistics are a major issue for many of the families surveyed. When you account for transportation, after-school activities , sports leagues, homework time, and more, it’s easy to see how the family calendar can get out of control—which is a big problem for parents who are also trying to juggle household responsibilities and, you know, trying to stay employed.

According to the survey, parents spend a whopping 17 hours per week coordinating family schedules and logistics. That’s the equivalent of an extra part-time job!

By The Numbers

• 57% say fitting in all their activities is a challenge.
• 54% struggle to keep track of every detail of their family's schedule.
• 68% of parents feel burdened by the number of tasks they need to complete.
• 76% say they check their children's schedules several times a day to make sure everyone is on the same page.

Money is an even bigger stressor, though, with the average family spending nearly $458 per child on back-to-school supplies , much of which gets lost during the year ($175 worth!) and must be replaced again and again. Growing kids need new clothes, new shoes , new haircuts, and more. And then of course there are those pesky specialty items parents have to track down like certain types of markers or notebooks, which not only cost money but can be a huge headache to find.

We all know back-to-school is a chaotic time for families, but the survey highlights just how bad the problem really is. Many of the parents agreed that back-to-school is even worse than holiday stress , and a shocking 60% were even driven to tears by the stress of it all.

How To Handle With Back-to-School Chaos

The transition from summer break to the first day of school is always going to be a little bumpy, but there’s got to be a better way to handle it than collapsing in a heap on the kitchen floor, right?

Our experts have some suggestions.

Balancing busy schedules

Jillian Amodio , a licensed therapist (LMSW) and the founder of Moms for Mental Health says you can start by getting a better grip on time management—not through calendar hacks or being a hyper-efficient parenting machine, but by asking for help and putting your mental health first.

“Take stock of who in your life you can lean on for extra support. Grandparents, friends, uncles, aunts, neighbors, etc,” she says. “It is more than ok to ask for help, and many people actually find a lot of joy in being able to assist someone they care about.”

Maybe Grandma could handle transportation to and from after-school activities a few times a week, or you could set up a carpool rotation with friends. Anything to give yourself a tiny bit of time back.

She also recommends saying "No" more often to protect the family calendar and your sanity.

“The sneak-a-peak, classroom visits, PTO meetings, and back-to-school nights are all nice, but if your schedule is overflowing, it is 100% OK to say no! Saying no is an often overlooked aspect of self-care,” Amodio adds.

Back-to-school spending

The financial burden of back-to-school is another tricky one to navigate.

When it comes to clothes, the obvious answer is to shop second-hand, reuse, and look for hand-me-downs from friends. But let’s be real; this approach is not bound to make your kids thrilled. Plus, who doesn’t love witnessing the confidence boost your kids get from putting on a fresh new outfit on the first day of school?

Parenting expert Erika Katz says it’s OK to splurge for a few new trending clothing items while avoiding the massive back-to-school wardrobe overhaul, which can make a huge dent in your bank account all at once. Spread out the cost of new clothes and shoes over the course of the year as much as you can.

“Kids grow so fast. They could be a different shoe size by late fall,” Erika says. “Try to use what you have and fill in as you go.”

Another tip from Erika is to get a few friends to bring over a few outfits they don’t want anymore, and let the kids do a big swap. It reframes the idea of second-hand and makes it a lot more fun and exciting — and dare I say, even cool?

For older kids, Erika even recommends showing them how to use resale apps to sell their old clothes. It teaches them to be enterprising and not wasteful, plus it might help them earn a few bucks and teach them to save money to put toward luxury items they may want.

There’s really no getting around the need for school supplies , but if cost is a major concern, Jillian Amodio says not to be afraid to reach out to the school—they may be able to help.

“If your family is struggling to afford back-to-school essentials, reach out to your guidance counselors as they might have resources to offer as well,” she says. “Asking for help is never a sign of weakness and always a sign of love and resilience!”

Remember that you’ll be experts at your new routine in a matter of weeks, and the overwhelming stress and chaos will fade. What’s important is protecting everyone in the family’s mental health in the meantime. That might mean asking for help from friends, family, or the school, or even saying No to something you’d normally be inclined to do or buy.

You’ll get through it if everyone in the family sticks together, and you’ll be feeling refreshed and ready to take on the stress of the holidays before you know it!

Related Articles

• INNOVATION FESTIVAL
• Capital One

07-29-2024 WORK LIFE

3 things working parents can calendar now to make the back-to-school rush less stressful

Some chaos is inevitable, but you can keep it to a minimum.

[Source Photo: Tiger Lily /Pexels]

BY  Kelly Nolan 3 minute read

If you’re a parent with school-age children, the return of the school year brings a barrage of logistics to manage, kid transitional meltdowns to soothe, and new routines to figure out.

And while you can’t completely get rid of the stress that  back-to-school seasons bring , you  can  do things to bring some order to the logistics and protect your breathing space for the emotional curveballs. This way, you’ll get some peace of mind that will allow you to enjoy the rest of your summer.

Here are three things you can do now to get there:

1. Block your work hours now for those first school weeks

We all know those first couple weeks are tricky, so why not start building in breathing space now?

Pull up your work calendar and focus on the first two weeks of the new school year. Block the first 1-1.5 hours of your workdays from meetings now. While you can still plan to work then, not having meetings right away will give you more flexibility as everyone figures out the new routines and as kid emotions flare. It’s a lot less stressful to deal with “I don’t want to go to school” whining at 7:40 a.m. when you don’t have a 9 a.m. meeting that you can’t miss.

Similarly, consider blocking the last 30-60 minutes of your workday from meetings during those first few weeks. You might discover that you need to leave work earlier than you thought to make it to pick-up on time, which you now have the flexibility to do. Additionally, that non-meeting work time will let you close loops on certain issues so you can be present with kids to hear about those first days back.

If you’ve already scheduled certain meetings in those windows, see if you can move them to another time of day. It’s a lot easier to do so now than trying to do it the week of. Future you will  really  appreciate it.

2. Dig into that school calendar (and go beyond just calendaring events)

Schedule an hour in the next week to comb through the school calendar for the year. During that time, block your work schedule for any school half days or days off. You can always open them up later if you get other childcare coverage—but better to play it safe for now.

Additionally, for any listed event (e.g., picture day), think through the little steps you’ll want to take. For example, for picture day, set a calendar reminder the night before to bathe your kids and a reminder in the morning to do anything else you might need for picture day. If you have to find a sitter for any event (e.g., back-to-school night), schedule time when you’ll reach out to sitters.

Don’t expect your brain to automatically remember this stuff in time. Instead, let your calendar carry that mental load. 

3. Protect your time and create a game plan for back-to-school shopping

Think through each bucket of back-to-school shopping you may need to do. That might mean new clothes, school supplies, as well as any athletic or extracurricular gear you’ll need. Don’t forget any school lunch and/or after-school snack options you might need to stock up on.

After that, calendar when you’ll do each. You might discover, for example, that you want to take the Friday before school starts off from work to have time to get it all done. You can also take this time to take care of school paperwork you have to complete.

Doing this not only helps you avoid last-minute scrambles, but can alleviate a lot of stress. You know that you have time protected to do the shopping, so you can let it go until then.

Too often, we juggle all of this in our heads (along with normal home and work logistics) and then get mad at ourselves as we scramble to do the things we understandably forgot. By taking time to plot these things out in your calendar, you can get back to enjoying the rest of your summer with the confidence that you’ll be in good shape for the upcoming school year.

Apply to the Most Innovative Companies Awards and be recognized as an organization driving the world forward through innovation. Early-rate deadline: Friday, August 23.

ABOUT THE AUTHOR

Kelly Nolan is an attorney-turned-time-management-consultant who teaches working professionals her realistic time management system, the Bright Method. You can learn more  here .   More

Explore Topics

• Tech Why Apple iOS 18’s ‘Distraction Control’ ad blocker is deeply controversial
• Tech Heat-trapping ‘glitter’ could make Mars more habitable for humans, scientists say
• Tech Why Impossible Foods isn’t focusing on the climate impact of its plant-based meat alternatives
• News EpiPen gets a new competitor: FDA approves anaphylaxis nasal spray
• News Cash App might owe you money: How to find out and file a settlement claim
• News The Kamala Harris campaign is hiring for almost 60 positions: What they say about her tech-focused, social-first strategy
• Design How Vernon Dalhart recorded country music’s first big hit in 1924
• Design Could TikTok breed the next generation of startups?
• Design Vapes for migraines and asthma? Companies seek to speed up relief time, but some have concerns
• Work Life A psychologist explains how 3 words about Tim Walz from the Trump-Vance campaign influence followers
• Work Life The host of ‘America, who hurt you?’ explains how healing trauma is the key to improving our work, lives, and politics
• Work Life MrBeast’s confidential memo to ‘Team Beast’ employees ordered big changes. Here’s what it said

• Bipolar Disorder
• Therapy Center
• When To See a Therapist
• Types of Therapy
• Best Online Therapy
• Best Couples Therapy
• Best Family Therapy
• Managing Stress
• Sleep and Dreaming
• Understanding Emotions
• Self-Improvement
• Healthy Relationships
• Student Resources
• Personality Types
• Sweepstakes
• Guided Meditations
• Verywell Mind Insights
• 2024 Verywell Mind 25
• Mental Health in the Classroom
• Editorial Process
• Meet Our Review Board
• Crisis Support

These Stress-Relief Tips Are Key to Staying Productive at Work

Oh and did I mention, they're therapist-approved?

Westend / Getty Images

How Stress Impacts Work (and Vice Versa)

How to stay productive, strategies to calm down quickly.

• How to Tell Your Manager You're Struggling

Long-Term Strategies for Work-Life Balance

We’ve all been there: swamped with deadlines, overwhelmed with multiple tasks, and exhausted by never-ending assignments. Whether it's a looming deadline, a major project, or the daily grind, staying productive when stressed feels like an uphill battle.

Taking care of yourself is key to managing work stress effectively, says Ashley Peña , LCSW, the executive director at the mental health care center, Mission Connection. “Having the right tools to focus on your well-being can directly support how you manage stress.“

But what does this self-care look like? We tagged some mental health experts and got their recommendations on the best stress-relief strategies that can help improve your work productivity.

At a Glance

Stress and work form a vicious cycle that throws our productivity off track.

Prioritizing tasks, compartmentalizing projects, setting realistic deadlines, and managing time efficiently can help us stay productive when we're uber stressed.

However, if you don't have a healthy work-life balance, no amount of project management can prevent burnout.

Stress and work have a bidirectional relationship, where each can significantly impact the other. Stress is not inherently bad—it can sometimes motivate you to stay on track. But it can also be super damaging to your emotional and mental health. How? We explain below.

How Stress Impacts Work

Stress impacts our work depending on the level of stress we're experiencing, says Jenna Nielsen , MSW, LCSW, a therapist at ADHDAdvisor. “A small amount of stress may make our work better or more valuable; whereas, high stress typically causes us to make mistakes, become overwhelmed, or feel incapable of the job,” she says.

Peña explains our body releases hormones like cortisol , norepinephrine, and adrenaline when we're stressed and these hormones can affect our work by causing emotional fluctuations, irritability, and difficulty concentrating. “The higher the stress, the more these hormones are released, leading to more noticeable side effects,” she adds.

According to research, these are some of the ways that stress can affect our performance at work:

• Decreased productivity: Stress can impair our focus, concentration, and decision-making abilities, leading to lower productivity.
• Increased errors: When we’re stressed, we're more prone to making mistakes and oversights, affecting the quality of our work.
• Poor communication: Stress can make us irritable and less empathetic, hindering collaboration and teamwork.
• Burnout: Chronic stress can lead to burnout , which is characterized by extreme exhaustion, reduced motivation, and an inability to function.
• Absenteeism: Physical and mental health issues caused by stress can lead to increased sick days.

How Work Causes Stress

Maybe it's not procrastination or lounging around at work. You might have a high-stress job filled with demanding managers and overloading tasks. Or, your company is doing layoffs and you're anxiously worried your name is next on the chopping block. In those cases, work can exacerbate your stress levels in different ways:

• Excessive workload: An excessive workload or unrealistic expectations can create significant stress.
• Poor work-life balance: All work and no time to relax can affect our mental and physical well-being, causing us to be chronically stressed out.
• Job insecurity: Fear of losing our jobs is a major stressor that can take a toll on our performance.
• Negative relationships: Conflict with our colleagues or managers can increase our stress levels.
• Workplace environment: A toxic or unsupportive work environment can heighten stress levels. Issues like poor management, office politics, layoffs, bullying, harassment, or a lack of collaboration can contribute to a stressful and unhealthy atmosphere.

Who said you can't be productive and stress-free? These strategies can help you get work done without feeling overwhelmed:

• Create a schedule: Plan your day with specific time blocks for each task. Include short breaks for rest and recharge.
• Prioritize: List your tasks in order of priority and focus on the most critical tasks first. You’ll feel less stressed when the more urgent stuff is out of the way.
• Break it down: Divide larger tasks into smaller, more manageable chunks to make your workload feel less overwhelming. Completing smaller tasks and progressing steadily toward your goal will help boost your confidence.
• Establish deadlines: Set realistic deadlines to avoid procrastination and stay on track.
• Manage your time: Use time-management techniques like the Pomodoro Technique to help you get things done efficiently.
• Avoid multitasking: Focus on one task at a time. Avoid multitasking as trying to do too many things at once can bump up your stress levels and reduce your efficiency.
• Declutter: Keeping your workspace neat, organized, and uncluttered can reduce distractions and improve your focus.
• Delegate tasks: Don’t be afraid to delegate tasks to colleagues or team members when possible. This can help reduce your workload.
• Take a break: If you see your work quality decreasing, it's time to take a break, says Nielsen. It might sound counterintuitive but breaks can refresh your mind and give you renewed focus.
• Take a mental health day: If your stress levels are too high and you can't function, take a mental health day to relax and recharge your batteries.

When stress hits hard at work and you feel an anxiety attack coming, you need to calm down quickly to regain your focus and get back to “work” mode. Here are some strategies that can help:

• Deep breathing: Take slow, deep breaths . Inhale through your nose for a count of four, hold for four counts, and exhale through your mouth for another four. Repeat this a few times to lower your heart rate and relax your mind.
• Counting: Distract your mind by counting backward from 100 by sevens.
• Meditation: Spend a few minutes meditating. Close your eyes and focus on breathing, putting aside any intrusive thoughts.
• Music: Listen to soothing music that calms you down. Choose something instrumental or with a slow tempo.
• Muscle relaxation: Progressive muscle relaxation helps release stored stress in the body. Tense and release different muscle groups, starting from your toes and working your way up.
• Grounding: Anchor yourself in the present moment with the 5-4-3-2-1 technique . This involves looking around you and identifying five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste.
• Mindful observation: Pick an object and spend a few minutes observing it closely. Notice its shape, color, texture, and any other details.
• Visualization: Close your eyes and visualize a place where you feel calm and happy, such as a beach, forest, or a cozy room. Imagine yourself there, focusing on the sights, sounds, and feelings associated with that place.
• Walking: Leave your desk and take a short walk, preferably outside. A change of scenery and a little fresh air goes a long way.
• Aromatherapy: If possible, use a few drops of calming essential oils like lavender or chamomile on a tissue or diffuser. The soothing scent can help you relax.

How to Tell Your Manager You're Struggling

Sometimes meditation techniques or a well-planned task list aren't enough to alleviate workplace stress. You might have to get your manager involved. It is daunting? Abso-freaking-lutely. But chatting with your boss is the first step towards getting the support you need. Once your manager knows about your issues, they can collaborate with you to find solutions like reducing workloads or adopting new strategies and procedures that promote a healthier work-life balance , says Peña.

Not sure how to approach your manager? Here are a few tips:

• Be prepared: Take some time to think about the specific issues you’re facing and how best to articulate them. Being prepared for the conversation will help you communicate more clearly.
• Document examples: Note down specific instances where stress has impacted your work. This helps illustrate your points and makes the conversation more productive.
• Schedule a meeting: Request a private meeting with your manager to discuss your concerns. Avoid bringing up the topic in group settings or when your manager is in the middle of something.
• Open the conversation: Start by expressing that you value your role and want to do your best. For example, “I really enjoy working here and want to be as effective as possible, but I've been experiencing a lot of stress lately.”
• Share specific concerns: Concisely explain the factors contributing to your stress. Be specific about what’s bothering you, whether it’s the workload, deadlines, or particular tasks.
• Explain the impact: Describe how stress is affecting your work performance: “Since I’m staffed on so many projects, I've been finding it difficult to meet my deliverables for any of them.”
• Offer solutions: Instead of just complaining, offer potential solutions or suggestions for improvement. For example, “I've noticed that balancing multiple projects simultaneously has been challenging. Could we discuss prioritizing tasks or possibly delegating some responsibilities?”
• Listen actively: Be open to your manager's feedback and suggestions, as they may be able to offer solutions you hadn’t thought of.
• Collaborate on a plan : Work together to create a plan that addresses your stress and improves your work situation. This could include adjusting workloads, setting more realistic deadlines, or providing additional support or resources.
• Check-in regularly: After the initial conversation, schedule follow-up meetings to discuss your progress and any other concerns. Stress management is an ongoing process, so maintaining open communication is crucial.

One of the best ways to reduce work stress is to stop working. Sounds unbelievable, but I'm serious. Hear me out: a healthy work-life balance is key to staying productive and maintaining stability, says Peña. Below, you'll find strategies that'll help you balance work and home:

• Maintain office hours: Establish specific work hours and stick to them. Communicate these boundaries to your managers and coworkers.
• Set boundaries: Don’t overcommit yourself. Be realistic about what you can handle and don’t be afraid to decline additional tasks or responsibilities you don’t have the bandwidth for.
• Practice self-care: Make your physical and mental well-being non-negotiable. Nielsen says to ensure you’re eating a balanced diet, getting regular exercise, staying hydrated, treating any physical illnesses, avoiding mood-altering substances, and maintaining quality sleep.
• Allow for personal time: It’s important to find some time to pause, reflect, and spend time with family, says Peña. 
• Find relaxing hobbies: Engage in relaxing activities such as reading, yoga , or outside with nature.
• Plan vacations: Use your vacation time to disconnect from work and recharge. Plan regular vacations or staycations to relax and unwind.
• Accept your limits: Remember that we are only human. Nielsen says it’s important to accept that you are doing your best and you're only capable of so much.
• Practice gratitude: Focus on the aspects of your life you’re thankful for to foster a positive mindset.
• Ask for help: If you’re struggling with chronic stress , Nielsen recommends talking to a trusted family member, friend, manager, life coach, or mental healthcare provider about how it’s impacting you and asking for help.
• Consider career changes: If your workload doesn’t let up and your health is suffering, it may be time to think about changing your job or career.

Stress can take a toll on your productivity as well as your health. Find ways to manage it—not just in the short-term to make that deadline—but in the long run to maintain a healthy and sustainable work-life balance.

Dhabhar, F. S. (2018). The short-term stress response – mother nature’s mechanism for enhancing protection and performance under conditions of threat, challenge, and opportunity .  Frontiers in Neuroendocrinology ,  49 , 175–192. https://doi.org/10.1016/j.yfrne.2018.03.004

Bui, T., Zackula, R., Dugan, K., & Ablah, E. (2021). Workplace stress and productivity: A cross-sectional study .  Kansas Journal of Medicine ,  14 , 42–45. https://doi.org/10.17161/kjm.vol1413424

Salam, A., Segal, D. M., Abu-Helalah, M. A., Gutierrez, M. L., Joosub, I., Ahmed, W., Bibi, R., Clarke, E., & Qarni, A. A. A. (2019). The impact of work-related stress on medication errors in Eastern Region Saudi Arabia .  International Journal for Quality in Health Care: Journal of the International Society for Quality in Health Care ,  31 (1), 30–35. https://doi.org/10.1093/intqhc/mzy097

Bowers C, Kreutzer C, Cannon-Bowers J, Lamb J. Team resilience as a second-order emergent state: A theoretical model and research directions . Front Psychol . 2017 Aug 17;8:1360. doi:10.3389/fpsyg.2017.01360

Bayes, A., Tavella, G., & Parker, G. (2021). The biology of burnout: Causes and consequences .  The World Journal of Biological Psychiatry: The Official Journal of the World Federation of Societies of Biological Psychiatry ,  22 (9), 686–698. https://doi.org/10.1080/15622975.2021.1907713

Thomas, T. E., Eyal, R., Menchavez, F., Mocci, T., Goldblatt, G., Lanoff, J., Hays, M., Shim, J. J., & Barry, T. P. (2019). Reducing workplace absenteeism caused by work stress in a health maintenance organization department of psychiatry .  The Permanente Journal ,  24 , 19.027. https://doi.org/10.7812/TPP/19.027

Asfaw, A. G., & Chang, C.-C. (2019). The association between job insecurity and engagement of employees at work .  Journal of Workplace Behavioral Health ,  34 (2), 96–110. https://doi.org/10.1080/15555240.2019.1600409

CASTELLINI, G., CONSONNI, D., & COSTA, G. (2022). Conflicts in the workplace, negative acts and health consequences: Evidence from a clinical evaluation .  Industrial Health ,  61 (1), 40–55. https://doi.org/10.2486/indhealth.2021-0283

Rasool, S. F., Wang, M., Tang, M., Saeed, A., & Iqbal, J. (2021). How toxic workplace environment effects the employee engagement: The mediating role of organizational support and employee wellbeing .  International Journal of Environmental Research and Public Health ,  18 (5), 2294. https://doi.org/10.3390/ijerph18052294

By Sanjana Gupta Sanjana is a health writer and editor. Her work spans various health-related topics, including mental health, fitness, nutrition, and wellness.

More From Forbes

10 quick techniques to decrease your stress at work.

• Share to Facebook
• Share to Twitter
• Share to Linkedin

Ten Quick Techniques to Decrease Your Stress at Work

In today's fast-paced work environment, stress has become an unwelcome companion for many employees. With mounting deadlines, endless emails, and the constant pressure to perform, it's no wonder that workplace stress is at an all-time high. But here's the good news: you don't need to accept stress as an inevitable part of your workday. There are quick, effective techniques you can use to lower your stress levels and reclaim your productivity and peace of mind.

1. The Three-Task Triage

Instead of drowning in an overwhelming to-do list, start your day by asking yourself this simple question: "What are the three activities I need to complete today for this to feel like a successful day?" This technique forces you to prioritize and focus on what truly matters. By zeroing in on these three crucial tasks, you'll feel more in control and less overwhelmed by the sea of responsibilities swirling around you.

2. The Email Embargo

Here's a shocking statistic: according to the online test " How Do Your Time Management Skills Stack Up? ", 66% of people check their email first thing in the morning. But here's the kicker – those who do are 82% more likely to have over half their time wasted at work. Instead of diving into your inbox as soon as you wake up, try implementing an email embargo for the first hour of your workday. Use this time to plan your day, tackle your most important task, or simply enjoy your morning coffee in peace. You'll be amazed at how much this reduces your stress levels and increases your productivity.

3. The Marshmallow Distraction

Remember the famous marshmallow experiment ? The kids who succeeded in not eating the marshmallow didn't just sit there staring at it – they distracted themselves. You can use the same technique to manage workplace stress. When you feel anxiety creeping in, don't try to ignore it or push it away. Instead, strategically allocate your attention elsewhere. Engage in a quick learning activity, start a small, manageable project, or have a brief chat with a colleague about a non-work topic. By redirecting your focus, you're not letting stress be the marshmallow that consumes your attention.

4. The Optimism Injection

Our research shows that only 13% of people have a high level of optimism, but those who do are far more inspired to give their best effort at work. While you can't always control your circumstances, you can control your perspective. Try this: at the end of each workday, write down three things that went well or that you're grateful for. This simple practice can help shift your mindset from stress and negativity to optimism and resilience.

Best High-Yield Savings Accounts Of 2024

Best 5% interest savings accounts of 2024, 5. the self-distancing technique.

When you're replaying a stressful work situation in your mind, it's easy to get caught up in the emotions. Instead, try viewing the situation from a third-person perspective, as if you're watching it happen to someone else. This self-distancing technique can help reduce the emotional intensity of the experience and allow you to think more strategically about how to address the situation.

6. The Learning Boost

There's a strong positive relationship between how much people learn on the job and how much they love their job. When you're feeling stressed, take a few minutes to learn something new related to your work. It could be a quick tutorial video, a blog post about industry trends, or a new feature in a software you use. This not only distracts you from stress but also increases your job satisfaction and competence.

7. The Proactivity Push

Feeling out of control is a major source of workplace stress. Combat this by taking proactive steps, no matter how small. Update your to-do list, clean up your desk, or reach out to a colleague about a project you've been putting off. These small actions can help you feel more in control and less at the mercy of external pressures.

8. The Optimistic Network

Remember, optimism is contagious. Make a conscious effort to spend more time with your most optimistic colleagues. Their positive outlook can help balance out the pessimism you might encounter elsewhere and boost your own resilience to stress.

9. The Micro-Break Reset

Sometimes, the best way to reduce stress is to step away briefly. Take a 5-minute walk, do some deep breathing exercises, or simply look out the window and let your mind wander. These micro-breaks can help reset your stress levels and improve your focus when you return to your tasks.

10. The Locus of Control Shift

People with a high internal locus of control – those who believe they have power over their lives – tend to experience less stress. When faced with a stressful situation, ask yourself: "What aspects of this can I control or influence?" Focus your energy on those elements, rather than worrying about factors beyond your control.

Remember, reducing workplace stress isn't about completely eliminating all pressure or challenges. It's about managing your response to these pressures and maintaining your productivity and well-being. By incorporating these quick techniques into your daily routine, you can create a more positive, less stressful work experience. And who knows? You might just find yourself becoming that optimistic colleague everyone wants to be around.

• Editorial Standards
• Reprints & Permissions

Join The Conversation

One Community. Many Voices. Create a free account to share your thoughts. 

Forbes Community Guidelines

Our community is about connecting people through open and thoughtful conversations. We want our readers to share their views and exchange ideas and facts in a safe space.

In order to do so, please follow the posting rules in our site's  Terms of Service.   We've summarized some of those key rules below. Simply put, keep it civil.

Your post will be rejected if we notice that it seems to contain:

• False or intentionally out-of-context or misleading information
• Insults, profanity, incoherent, obscene or inflammatory language or threats of any kind
• Attacks on the identity of other commenters or the article's author
• Content that otherwise violates our site's  terms.

User accounts will be blocked if we notice or believe that users are engaged in:

• Continuous attempts to re-post comments that have been previously moderated/rejected
• Racist, sexist, homophobic or other discriminatory comments
• Attempts or tactics that put the site security at risk
• Actions that otherwise violate our site's  terms.

So, how can you be a power user?

• Stay on topic and share your insights
• Feel free to be clear and thoughtful to get your point across
• ‘Like’ or ‘Dislike’ to show your point of view.
• Protect your community.
• Use the report tool to alert us when someone breaks the rules.

Thanks for reading our community guidelines. Please read the full list of posting rules found in our site's  Terms of Service.