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academic stress

Techniques to deal with academic stress

We live in a hectic world, in which our rhythms of life are frantic and stressful. Children also experience academic stress in school. Fortunately, there are some techniques to deal with academic stress that can help the little ones.

School pressure is a phenomenon that affects many children equally. It is a state that is often due to an inappropriate way of dealing with academic stress over a long period of time. This brings with it negative consequences, both physical and psychological. To overcome this situation, we present some techniques to deal with academic stress.

Many children and adolescents develop symptoms of the reaction to school pressures and begin to suffer from several ailments. Undoubtedly, the constant rhythm throughout the academic year, together with the strong tension felt especially during the exams, makes some feel particularly anxious and stressed.

Techniques to deal with academic stress

Abdominal breathing

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This first breathing exercise is the fastest and most effective method to reduce the effects of stress and anxiety in the body. To carry it out, you must teach your child to inhale through the nose, filling the belly first; subsequently, it must release air through the mouth and deflate the belly.

Abdominal breathing helps, among other things, to decrease the heart rate. It is advisable to practice this technique with your child at bedtime or at any other time you deem appropriate.

Display: internal staircase

best academic stress

The second anti-stress technique that we present to you is based on the relaxing virtues of breathing and the beneficial effect of positive visualization. In the same idea as in the previous exercise, the child can do the work sitting or standing; you should only close your eyes and breathe deeply for 1-2 minutes.

Then, imagine yourself descending a staircase, with steps numbered from 10 to 1, as you enter through a door that leads to the sea, with a pleasant and peaceful atmosphere; this provides an internal state of serenity.

At this stage, positive visualization should start, a very useful tool to combat stress in any situation and achieve a deep state of relaxation. Ask him to imagine himself feeling the smells or listening to the sound of the wind while the water caresses his skin.

In this instance, the child should breathe at the same pace as the waves for 1-2 minutes. Once you have felt these positive emotions, you should imagine that you go back through the door and up the stairs, counting the steps from 1 to 10. Finally, you have to breathe deeply and open your eyes.

Progressive muscle relaxation

the academic stress

One of the techniques to deal with academic stress is progressive muscle relaxation. It is a very effective exercise to relax muscle tension and relieve stress.  It is also an adaptation of the dynamic relaxation that takes up the fundamental principle: tense the muscle groups and then releases them.

To begin with, the child must make his face and mouth adopt a forced smile. Next, it ‘s time to relax the muscles of the face three times in a row. Next, you have to clench your jaw tightly and relax slowly with your mouth open and your jaw relaxed.

Next, he has to extend his arms horizontally in front of him, to place his hands on his head with his arms outstretched. Ask him to stretch up and let the arms fall along the body.

The child should imagine that he is pressing an orange in his right hand, before throwing it to the ground and, at the same time, swinging the arm. It must pass to the left arm after performing this exercise three times with the right one.

Finally, you should not forget your legs and feet. The child should stand, barefoot and act as if he were digging in the sand with his fingers.

Laughter therapy is one of the best techniques to deal with academic stress and reduce tensions.


In itself, chronic stress can become a disease, but it is also capable of developing other somatic diseases such as flu, loss of appetite, lack of energy, headaches, and lack of heart.

These previous symptoms are closely related to a depressive stress disorder. It is not surprising since a survey revealed that 1 in 4 people suffer from a serious problem of stress in the cities.

In view of this, it has been estimated that many of the young people have some type of problem of this type. It is a kind of epidemic considered serious because stress is capable of generating various pathologies.

Various alterations

Since stress is present in various areas of school education, many tend to feel disturbed, especially in the response of the individual at the cognitive, motor and physiological level.

The alteration to these vital levels of response so negatively affects their academic performance that in the case of many exam grades decrease, reaching the point that some drop out.

Laughter therapy

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Laughter helps the production of endorphin, the hormones of well-being.  It is one of the best techniques to deal with academic stress and reduce tensions.

In a session of laughter therapy, different techniques are put into practice. You could opt with your child for the technique of ‘resisting laughter’. This method is to ask the child to look at another person without moving and keep calm by trying not to laugh, while the other person does everything possible to smile.

This relaxation exercise allows you to focus on the other person or the situation itself. Of all the techniques to deal with stress, laughter is probably the most natural.

In short, these techniques to deal with academic stress teach children to handle situations autonomously. As a mother, it is advisable that you find the source of your child’s stress in order to relieve tensions.

Academic problems

In the case of adolescents, at the preparatory level they face various personal and family conflicts that generate stress and influence their academic performance, especially in their grades, and emotional level, becoming more withdrawn.

Because of this, they do not feel safe expressing themselves in front of the rest of their classmates or teachers, feeling accused by their parents at the slightest show of help, so that the relationships tend to be sufficiently strained to harm the family environment.

Monitor the feeding and go to a specialist

Academic problems

Nutrients provide young people with the energy to develop their activities. Through food, they receive vitamins, minerals, and proteins essential for the chemical processes that take place in the brain and in the rest of the organism.

If you notice excessive self-criticism, exhaustion or chronic fatigue, feelings of uselessness, outbursts of anger, suspicion, insomnia or negativity, the best thing to do is to talk to someone who can establish a diagnosis and help you get out of that situation.

Finally, academic stress during adolescence can have various causes and consequences that often go unnoticed. Pay attention to all of them to help your child in case he needs it.

Academic stress in adolescents is a serious problem that affects many young people today;  since they have to deal with the stresses of age and the demands of tutors, teachers and parents who constantly pressure them to be the best.


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