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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 133,723 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

Step 1 Pick a time of day to do your homework.

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

Step 2 Start large projects as early as possible.

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.

Step 3 Make yourself a homework schedule.

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.

Step 4 Use any available time at school to begin your homework.

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.

Step 3 Reserve time for your family and friends.

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

↑ 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

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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."

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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.

female student stretching, wearing workout clothing

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.

female student looking at phone while on laptop

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?

female student sitting in bed taking notes from computer

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.

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Home › Study Tips › Tackling Homework Anxiety: Your Guide to a Calmer Study Life

Tackling Homework Anxiety: Your Guide to a Calmer Study Life

Published April 3, 2024

Image of Emily Butters photography work.

Navigating schoolwork can sometimes feel like you’re trying to sail through a storm. With assignments, projects, and revision piling up, it’s no surprise that many of us end up feeling a tad overwhelmed. This isn’t just about the usual stress of meeting deadlines; it’s about that extra layer of worry that can throw us off balance – something you might have heard referred to as homework anxiety. But fear not! Understanding what it is and learning some clever ways to manage it can really make a difference in how we handle our school workload.

So, What Exactly is Homework Anxiety?

Imagine your homework as a giant wave coming right at you. Homework anxiety is the feeling you get right before it crashes over you – a mix of worry, stress, and fear that can really shake you up emotionally and physically. It might come from the sheer volume of work, a fear of not doing well, putting too much pressure on yourself to be perfect, not quite getting the hang of the material, or just feeling swamped with managing your time. Symptoms can range from simply putting things off to feeling physically unwell or struggling to focus.

Spotting the Signs

Knowing the signs of homework anxiety can help you notice early and do something about it. These signs can include:

Feeling constantly worried or filled with dread about homework.
Physical issues like headaches or feeling run down.
Finding it hard to concentrate or finish your homework.
Avoiding your homework or finding any reason to do something else.
Getting easily frustrated or feeling stuck.

How to Wave Goodbye to Homework Anxiety

1. Get Your Ducks in a Row: Keeping your work organised can help ease that feeling of being overwhelmed. Break your tasks down into smaller bits and give yourself clear deadlines.

2. Stick to a Study Schedule: Finding a routine that works for you and sticking to it can help keep the anxiety at bay. Work out when and where you study best and make it a habit.

3. Don’t Be Shy, Ask for Help: If you’re struggling with something, asking your teachers for a bit of clarity can go a long way in calming those nerves.

4. Pick Your Battles: Work out which tasks need your immediate attention and which ones can wait. Starting with the most urgent ones can make everything else feel more manageable.

5. Take a Deep Breath: Or several. Mixing in relaxation techniques like deep breathing, meditation, or a bit of exercise can help clear your head and improve your focus.

6. Balance is Key: Don’t forget to mix in things you enjoy alongside your study. Regular breaks and fun activities can be the perfect antidote to study stress.

7. Give Yourself a Pep-Talk: Swap out those nagging negative thoughts with some positivity! Reminding yourself of what you’ve already achieved can give you a nice confidence boost.

8. Lean on Your Squad: Talking things through with family, friends, or even teachers can give you a fresh perspective and some much-needed support. And sometimes, it might be worth chatting with a professional to find new ways to tackle your anxiety.

Final Notes:

Dealing with homework anxiety is definitely a challenge, but it’s one you can overcome with the right approach and support. Keeping an eye out for the warning signs and adopting some of these strategies can help you face your schoolwork with a bit more confidence and a lot less stress. Remember, it’s all about finding that sweet spot between doing your best and taking care of yourself. Here’s to smoother sailing ahead!

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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.

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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.

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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 .

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16 Effective Stress-Management Activities and Worksheets

The interview is in 10 minutes, yet I want to run away.

Sound familiar?

Fear and anxiety lead to stress responses – cognitive, physical, and behavioral.

Deeply embedded and automatic, they evolved to provide humans with warnings, guiding present and future behavior while attempting to maintain a relatively stable internal state known as homeostasis (Brosschot, Verkuil, & Thayer, 2016; Varvogli & Darviri, 2011).

However innate these responses may be, there are ways to manage the stress you perceive.

This article offers our favorite stress-management activities and worksheets to help you deal with whatever challenge lies in your path.

Before you continue, we thought you might like to download our three Stress & Burnout Prevention Exercises (PDF) for free . These science-based exercises will equip you and those you work with, with tools to manage stress better and find a healthier balance in your life.

This Article Contains:

A note on stress-management approaches, keeping a digital stress diary with quenza, our 3 favorite stress-management worksheets, 3 activities to help manage stress, stress management within therapy sessions.

Worksheets for Your CBT Sessions

3 Printable Tools for Children

Top 3 exercises for helping students, for group therapy sessions, a take-home message.

Stress, or rather the perception of stressors, can be managed, and there are ways to do so:

Preparation increases our sense of control and improves confidence.
Relaxation reduces anxiety and restores focus.
Maintaining physical health via a healthy lifestyle, balanced diet, and exercise underpins overall mental wellbeing.

Another way to manage stress is to reframe our perception of it.

Rather than see it as unwelcome and to be avoided, pressure can provide an essential opportunity for development and learning. Viewed as an opportunity to thrive, stress can be the motivation to perform at our very best and adopt a growth mindset (Lee, Park, & Hwang, 2016).

In what follows, we will point you toward a range of useful worksheets and tools you can use to help your clients better manage stress. Most are free, but some of these come from our own Positive Psychology Toolkit© , which is a comprehensive subscription-based resource containing more than 400 exercises, activities, interventions, questionnaires, and assessments you can use to support your clients.

If you’re looking for more ways to grow your coaching or therapy practice using engaging, science-backed tools, be sure to check it out.

Despite the dangers of experiencing prolonged stress, many of us are likely to be tuned out to our body’s signals that we are experiencing stress.

Likewise, we may not have stopped to consider the factors in our lives that are most responsible for causing us stress.

To help strengthen your clients’ awareness of the drivers and experience of stress, consider inviting them to complete a one-week stress diary.

The purpose of a stress diary is to help them look for patterns and insights into the most common causes of stress in their life and their reactions to stressful events. From here, you can help your clients find effective ways of dealing with stress in the future.

For a great, easy-to-administer tool, consider taking a look at the Stress Diary tool available via the blended care app Quenza .

The platform features a growing library of pre-programmed psychoeducational activities, within which is the Stress Diary Pathway. This pathway invites clients to reflect on the day’s stressful experiences for eight days and culminates in an in-depth reflection into the patterns of stressors, as well as the client’s reactions to these across the eight days.

Download 3 Free Stress & Burnout Prevention Exercises (PDF)

These detailed, science-based exercises will equip you or your clients with tools to manage stress better and find a healthier balance in their life.

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A 2022 report found that in the UK alone, 17 million working days were lost due to stress, depression, and anxiety.

But help is at hand.

Multiple, evidence-based stress reduction techniques have been shown to lower stress levels, “ resulting in a reduction of disease symptoms, lowering of biological indicators of disease, prevention of disease and improvement of patient’s quality of life ” (Varvogli & Darviri, 2011).

Many of these techniques are described below and will help you to manage stress in your life.

1. Breath Awareness

Breathing exercises can be a powerful way to place your body in a relaxed state. Sitting in a comfortable position and drawing your attention to your breath can release tension and offer a method for ongoing relaxation and a tool to use for times of stress.

Breath Awareness was created to help individuals cultivate a mindful awareness of their breathing and the present moment rather than get caught up in their thoughts.

Once comfortable, clients are asked to release any unnecessary tension and tune in to their breath. They are invited to observe the movements and sensations in their body with each inhale and exhale, without trying to change anything.

The exercise can be useful during moments of distress to unhook someone from their thoughts or as a mindfulness exercise.

Try out the Breath Awareness worksheet and practice it daily.

2. Anchor Breathing

Similar to the last activity, anchor breathing involves inhaling and exhaling consciously while focusing on the physical experience. In this exercise, clients are also instructed to imagine a peaceful scene – being on a boat, feeling calm and safe.

Deep breathing techniques have been shown to lead to decreased oxygen consumption and heightened alertness. EEG recordings have also recorded increases in theta wave amplitude when participants engage in certain deep breathing exercises, which is associated with reduced symptoms of generalized anxiety disorder (Jerath, Edry, Barnes, & Jerath, 2006).

By showing patients how combine mindful breathing with calming, peaceful visualization, Anchor Breathing provides an effective relaxation technique, reducing residual stress levels and providing support during acute episodes of stress (Varvogli & Darviri, 2011).

3. The Five Senses Worksheet

Mindfulness can be cultivated by paying attention to what we observe and feel while using our different senses one at a time. During mindfulness practice, distractions are observed, and attention is gently returned to the body part receiving focus.

This exercise works in a similar way to the Body Scan exercise, which helps clients cultivate a mindful awareness of different body parts. Evidence from functional magnetic resonance imagining found that body scan meditation heightens brain activity linked to increased awareness of the present moment, focus, and stress reduction (Sevinc et al., 2018).

To read more about the steps involved, you can view or download The Five Senses worksheet .

If you’re looking for more tools, our free Mindfulness Exercises Pack includes the popular Leaves on a Stream tool and audio meditation, as well as two other mindfulness tools and audio files that you can download for free.

1. Nature effect

The powerful effect of being outdoors has been validated many times and should not be underestimated.

Visitors to a park in Zurich were found to have significantly lower levels of stress, a reduced number of headaches, and a 40% increase in feelings of wellbeing. These positive effects were further elevated in those taking part in sports (Hansmann, Hug, & Seeland, 2007).

While drugs and therapy are often used as treatments for soldiers returning home with post-traumatic stress disorder, the medications and treatment frequently have to be continued for many years without providing a lasting cure. In response, nature-based therapy has begun to receive increased scientific attention.

In a 2016 study, veterans reported that merely being in the garden, often performing mindfulness activities, could improve the symptoms of their post-traumatic stress disorder (Poulsen, Stigsdotter, Djernis, & Sidenius, 2016).

The simple act of getting out into an open space can provide stress relief. We delve deeper into this in our post on Environmental Psychology .

2. Exercise

We are all aware of the physiological rewards of exercise, but the psychological benefits are equally impressive and backed up by research.

A seven-week exercise program was found to improve people’s moods ; reduce perceived stress; and increase optimism, self-belief , resilience, and a growth mindset (Cassidy, 2016).

Exercise regimes need not be extreme to be effective. Even modest levels of physical activity if performed regularly provide ongoing support for mental wellbeing, a growth mindset, and reduced levels of stress.

3. Mindful movement

By replacing or combining some of our everyday car journeys with walking, we can become fully present in our day-to-day lives and improve mental health.

Indeed, a trial in 2017 found that combining walking with relaxation techniques is a great way to reduce levels of stress (Matzer, Nagele, Lerch, Vajda, & Fazekas, 2017).

Mindful walking combines the benefits of exercise, nature, and mindfulness.

Its goal is not to reach a destination, but to build an awareness of the moment, using the feet to anchor in the present. Pleasant and unpleasant bodily sensations such as muscle soreness are merely observed without opinion and let go.

3-Minute stress management: reduce stress with this short activity – Therapy in a Nutshell

Many people seek help when stress makes healthy living difficult. Therapy can help address immediate difficulties and work on the underlying causes (Strauss et al., 2018).

1. Anxiety Record

We often feel more vulnerable when we are asked to share what is making us anxious. The Anxiety Record worksheet helps individuals to understand what is causing their anxiety and learn appropriate coping skills.

Using this worksheet, clients can record their anxieties, triggers, and their effects. Afterward, they are guided through a breathing exercise and asked to revisit their answers to the questions.

A few prompts from this exercise are listed below:

When do you feel anxious?
What thoughts are you having before or during feeling anxious?
Do you think these thoughts are realistic?
What thoughts could you replace them with?

Click to download the Anxiety Record worksheet and give it a try.

2. Biofeedback training

Biofeedback builds on the concept of homeostasis introduced earlier. Using technology to measure and report brainwaves, skin temperature, breathing, and heart rate, the individual learns how to gain self-control over apparently involuntary bodily functions.

A recent meta-analysis of 24 studies confirmed that biofeedback training led to improvements in coping and offers a promising approach for treating stress and anxiety (Goessl, Curtiss, & Hofmann, 2017).

Individuals can ultimately learn to control their heart rate and blood pressure, reduce levels of stress, and even successfully treat high blood pressure and cardiac disease. Performed with a qualified therapist, these changes ultimately persist beyond the therapy (Varvogli & Darviri, 2011).

Worksheet Suggestions for Your CBT Sessions

Many of us experience spontaneous thoughts as images rather than individual words or an internal conversation (Beck & Beck, 2011).

A child pictures an angry parent, and an employee imagines a demanding boss. They can be powerful, representing moments of fear or anxiety, and can be used in Cognitive-Behavioral Therapy (CBT) sessions.

The following questions can form the basis of a conversation to explore a mental image and the individual’s relationship with it, cognitively restructuring its interpretation.

Consider the mental image
Did you imagine what your boss might look like when you asked about the promotion?
Can you imagine him now? What would he look like?
How are you feeling?
Can you see how you stopped at the worst image?
Can you picture what happens next? And then?
Do you feel better in the new image than before?
Let’s review from stopping at the worst image through to completion.

Imagery can feel as real to the mind as being in the situation, so playing through images in advance can restructure thoughts and emotions and reframe the stress.

2. Daily Exceptions Journal

A journal can be a fruitful way to track life’s ups and downs. Positive CBT encourages monitoring the client’s strengths and the positive outcomes of life rather than focusing on the negatives.

By capturing what went well in a Daily Exceptions Journal, it is possible to identify and record the skills and talents for reuse in other areas of your life.

Subsequently, walking through the journal during therapy reinforces successes, provides praise, and encourages discussion of the problems overcome.

World’s Largest Positive Psychology Resource

The Positive Psychology Toolkit© is a groundbreaking practitioner resource containing over 500 science-based exercises , activities, interventions, questionnaires, and assessments created by experts using the latest positive psychology research.

Updated monthly. 100% Science-based.

“The best positive psychology resource out there!” — Emiliya Zhivotovskaya , Flourishing Center CEO

Sensory awareness involves paying attention to a specific sensory aspect of the body. It can be a great way to teach mindfulness to children.

Such activities can also improve focus, increase self-awareness, help regulate emotions , and reduce anxiety.

1. The Raisin Meditation

The following exercise is a fun, palpable way for a child to develop mindfulness as a skill and notice the present.

Work through the Raisin Meditation worksheet following the steps with the child, paying attention to each sense in turn.

Children paying increased attention to their senses can learn to improve their focus and feel calmer.

2. Nature Play

Ongoing research has recognized the importance of playing and spending time outdoors on children’s mental wellbeing (Dankiw, Tsiros, Baldock, & Kumar, 2020).

Practicing underused senses such as sound can heighten a sense of awareness and promote mindfulness. This can be especially true in an unfamiliar environment, including walking through the countryside with family.

Step	Sounds
1	Pause and listen
2	What can you hear that is nearby?
3	What can you hear that is far away?
4	What is the loudest sound?
5	What is the quietest sound?
6	Can you walk without making a noise?

The questions can be tailored to the environment. Starting or pausing somewhere relatively quiet may assist the child’s focus more at the start.

Print the Nature Play worksheet here.

3. Anchor Breathing

Anchor breathing can be quickly learned and helps a child to focus their mind on one point.

Such mental training offers a valuable method for gaining perceived self-control and reducing stress.

Step	Sounds
1	Imagine being on a boat, feeling calm and safe.
2	Attached to the boat is an anchor. It keeps you there, where you want to be, and happy.
3	Our bodies, like the boat, also have anchors, and they can help us focus. Our belly, our nose and mouth, and our chest and lungs can help us feel grounded.
4	With your hands on your chest, breathe in deeply.
5	Breathe out slowly.
6	Feel your ribs rise and fall.
7	As your mind wanders, gently bring it back to the anchor point.

The Anchor Breathing method also works with hands placed gently on the belly or in front of the nose.

The following three examples, along with the activities described above, can be learned quickly and implemented into a student’s daily routine to help manage both acute and chronic stress.

1. Urge Surfing

Coping with (often self-destructive) urges can be difficult, especially in times of stress. Such behavior can become a crutch, making us feel like we are taking control, when in reality, we are relinquishing it.

The Urge Surfing worksheet is available with a subscription to the Positive Psychology Toolkit© . Backed up by scientific research, mindful self-acceptance can teach individuals to observe their cravings rather than act upon them.

2. Meditation on the Soles of the Feet

Meditation on the Soles of the Feet provides a safe space to work on managing strong emotions and regulating the urge to be aggressive , often a byproduct of stressful situations (Kruk, Halász, Meelis, & Haller, 2004).

The individual is not asked to stop angry thoughts – anger does serve a useful purpose at times – but rather to bring them under control through a shift of focus.

The client, standing or sitting with their feet on the ground, is asked to cast their mind back to a time that caused them to react very angrily. Then they are told to stick with those angry thoughts, letting them flow without hindrance. After that, they shift their attention to the soles of their feet.

Stretching and moving their toes, they feel the texture of their socks, the surface of the ground, or the insole in their shoes. They maintain focus, breathing naturally until feeling calm and in control.

Learning to manage anger more effectively reduces stress and anxiety, and increases feelings of control.

The full exercise is accessible with a subscription to the Positive Psychology Toolkit© .

3. Mindfulness

Working through the Leaves on a Stream and anchor breathing techniques, which are part of our free Mindfulness Exercises Pack , will help students focus awareness on the present moment and acknowledge and accept their feelings, thoughts, and emotions.

Research has identified the benefits of combining mindfulness and group therapy to help manage stress and increase resilience and positivity (Seyyed Moharrami, Pashib, Tatari, & Mohammadi; Babakhani, 2017).

Here is an example of a group exercise in mindfulness.

Walking Down the Street

The ability to observe, rather than react to, thoughts, emotions, and sensations is central to positive psychology.

The challenge is that the event and our thoughts about it are far from being the same.

The steps involved in the following exercise can be performed individually or in a group exercise, where everyone benefits from hearing one another’s thoughts.

Step	Ask the group to:
1	Vividly imagine walking down a street and seeing someone they know well. They like the person and are happy to see them.
2	Make the image as real as possible: sights, sounds, smells, and bodily sensations. Become aware of and discuss associated thoughts and emotions.
3	Picture saying hello, while waving.
4	Imagine that your friend, rather than acknowledging you, walks by without a hint of recognition.
5	Consider how this makes you feel. Become aware of the thoughts that go through your mind.

Walking through the scene and discussing it in the group can help to develop positive behavioral change by separating thoughts and feelings from impulses and actions and, importantly, shape feelings while breaking a negative cycle of thinking.

17 Exercises To Reduce Stress & Burnout

Help your clients prevent burnout, handle stressors, and achieve a healthy, sustainable work-life balance with these 17 Stress & Burnout Prevention Exercises [PDF].

Created by Experts. 100% Science-based.

Resources from PositivePsychology.com

Building resilience helps clients bounce back from stressful situations and use coping mechanisms to turn them into opportunities for growth.

The Realizing Resilience Masterclass© provides guidance, along with a set of practical tools, to build a more resilient mindset.

If you’re looking for more science-based ways to help others manage stress without spending hours on research and session prep, this collection contains 17 validated stress management tools for practitioners. Use them to help others identify signs of burnout and create more balance in their lives.

Stress does not have to rule us. Stress should not be allowed to prevent us from doing what we want or need to do.

Instead, stress should be an enabler and drive us forward to build what we want and take on challenges that will allow us to grow.

There should be no excuse to hide from stress or become overwhelmed by it.

By using tools for coping and taking control, we can see stress as something natural that can invigorate and motivate us to overcome both planned and unexpected challenges.

These activities we shared will definitely help you manage stress. However, there are many other stress-management techniques to try out too. Identify those that work for you and implement them into your life. You will reap the benefits, especially before the next job interview or presentation.

Thank you for reading!

We hope you enjoyed reading this article. Don’t forget to download our three Stress & Burnout Prevention Exercises (PDF) for free .

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Sevinc, G., Hölzel, B. K., Hashmi, J., Greenberg, J., McCallister, A., Treadway, M., … Lazar, S. W. (2018). Common and dissociable neural activity after mindfulness-based stress reduction and relaxation response programs. Psychosomatic Medicine , 80 (5), 439–451. https://doi.org/10.1097%2FPSY.0000000000000590
Seyyed Moharrami, I., Pashib, M., Tatari, M., & Mohammadi, S. (2017). The efficiency of stress management group therapy in job‌ stress and self-efficacy of nurses. Journal of Torbat Heydariyeh University of Medical Sciences, 5 (1), 42–49
Strauss, C., Gu, J., Pitman, N., Chapman, C., Kuyken, W., & Whittington, A. (2018). Evaluation of mindfulness-based cognitive therapy for life and a cognitive behavioral therapy stress-management workshop to improve healthcare staff stress: Study protocol for two randomized controlled trials. Trials , 19 (209). https://doi.org/10.1186/s13063-018-2547-1
Varvogli, L. & Darviri, C. (2011). Stress management techniques: Evidence-based procedures that reduce stress and promote health. Health Science Journal , 5 , 74–89.

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The resources was very helpful. thanks.

Interesting article although I wasn‘t able to open the links as it sent me to a site saying I had to purchase a toolkit in order to access them! I don‘t know why I get sent emails with resources that I‘m unable to access. Shame!

Glad you found the article interesting, and I’m sorry our distinction between the free and paid resources here is not as clear as it could be — I’ll flag this with our editor. Yes, some of the resources listed are freely available while others are available to subscribers of the Positive Psychology Toolkit . However, the three resilience exercises mentioned at the beginning are free and should instantly arrive in your inbox and be available to use.

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These will be most helpful with the Native American population I serve

Very practical exercises of relaxation. True we have to rule ourselves not left to unnecessary stress which consequently results in low well being and reduce quality of life. Thank you Jeremy

Very helpful and easy to understand and practice documents. Grateful.

The article was more helpful and am looking forward to read more of this kind.

Hi Moses, So glad you found the resources helpful. Another great tool for dealing with stress is journaling, which you can read up about in our dedicated article here. – Nicole | Community Manager

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3 Stress Exercises Pack

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!

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I’m So Stressed Out! Fact Sheet

cover image of NIMH fact sheet I’m So Stressed Out

Download PDF
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Feeling overwhelmed? Read this fact sheet to learn whether it’s stress or anxiety, and what you can do to cope.

Is it stress or anxiety?

Life can be stressful—you may feel stressed about performance at school, traumatic events (such as a pandemic, a natural disaster, or an act of violence), or a life change. Everyone feels stress from time to time.

What is stress? Stress is the physical or mental response to an external cause, such as having a lot of homework or having an illness. A stressor may be a one-time or short-term occurrence, or it can happen repeatedly over a long time.

What is anxiety? Anxiety is your body's reaction to stress and can occur even if there is no current threat.

If that anxiety doesn’t go away and begins to interfere with your life, it could affect your health. You could experience problems with sleeping, or with your immune, digestive, cardiovascular, and reproductive systems. You also may be at higher risk for developing a mental illness such as an anxiety disorder or depression. Read more about anxiety disorders .

So, how do you know when to seek help?

Stress vs. Anxiety

Stress	Both Stress and Anxiety	Anxiety
	Both stress and anxiety can affect your mind and body. You may experience symptoms such as:

It’s important to manage your stress.

Everyone experiences stress, and sometimes that stress can feel overwhelming. You may be at risk for an anxiety disorder if it feels like you can’t manage the stress and if the symptoms of your stress:

Interfere with your everyday life.
Cause you to avoid doing things.
Seem to be always present.

Coping With Stress and Anxiety

Learning what causes or triggers your stress and what coping techniques work for you can help reduce your anxiety and improve your daily life. It may take trial and error to discover what works best for you. Here are some activities you can try when you start to feel overwhelmed:

Keep a journal.
Download an app that provides relaxation exercises (such as deep breathing or visualization) or tips for practicing mindfulness, which is a psychological process of actively paying attention to the present moment.
Exercise, and make sure you are eating healthy, regular meals.
Stick to a sleep routine, and make sure you are getting enough sleep.
Avoid drinking excess caffeine such as soft drinks or coffee.
Identify and challenge your negative and unhelpful thoughts.
Reach out to your friends or family members who help you cope in a positive way.

Recognize When You Need More Help

If you are struggling to cope, or the symptoms of your stress or anxiety won’t go away, it may be time to talk to a professional. Psychotherapy (also called talk therapy) and medication are the two main treatments for anxiety, and many people benefit from a combination of the two.

If you are in immediate distress or are thinking about hurting yourself, call or text the 988 Suicide & Crisis Lifeline at 988 or chat at 988lifeline.org .

If you or someone you know has a mental illness, is struggling emotionally, or has concerns about their mental health, there are ways to get help. Read more about getting help .

More Resources

NIMH: Anxiety Disorders
NIMH: Caring for Your Mental Health
NIMH: Child and Adolescent Mental Health
NIMH: Tips for Talking With a Health Care Provider About Your Mental Health
Centers for Disease Control and Prevention: Anxiety and Depression in Children

U.S. DEPARTMENT OF HEALTH AND HUMAN SERVICES National Institutes of Health NIH Publication No. 20-MH-8125

The information in this publication is in the public domain and may be reused or copied without permission. However, you may not reuse or copy images. Please cite the National Institute of Mental Health as the source. Read our copyright policy to learn more about our guidelines for reusing NIMH content.

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August 23, 2022 , Filed Under: Uncategorized

How to Manage Homework-Related Stress

Ask students what causes them the most stress, and the conversation will likely turn to homework. Students have complained about homework for practically as long as it has existed. While some dismiss these complaints as students’ laziness or lack of organization, there’s more to it than that. Many students face a lot of pressure to succeed in school, sports, work, and other areas. Also, more teens and young adults are dealing with mental health problems, with up to 40% of college students reporting symptoms of depression and anxiety.

Researchers and professionals debate over whether homework does more harm than good, but at least for now, homework is an integral part of education. How do students deal with heavy homework loads? It’s become common for overwhelmed students to use an essay service to help them complete their assigned tasks. Pulling all-nighters to finish assignments and study for tests is another strategy busy college students use, for better or worse.

If you’re a student that’s struggling to get all your homework done, make sure to take care of your mental health. School is important, but your health is more important. Try the following tips to help you stay on top of your busy schedule.

Make a Schedule

Time management is an important skill, but you can’t learn it without effort. The first step to managing your time more effectively is to make a schedule and stick to it. Use a calendar, planner, or an app to write down everything you need to get done. Set reminders for due dates and set aside time each day for studying. Don’t leave assignments for the last minute. Plan to finish your work well ahead of the due date in case something unexpected happens and you need more time. Make sure your schedule is realistic. Give yourself a reasonable amount of time to complete each task. And schedule time for hobbies and social activities too.

Find a Study Spot

Doing homework in a dedicated workspace can boost your productivity. Studying in bed could make you fall asleep, and doing homework in a crowded, noisy place can be distracting. You want to complete as much work as possible during your study sessions, so choose a place that’s free of distractions. Make sure you have everything you need within arm’s reach. Resist the temptation to check your notifications or social media feeds while you study. Put your phone in airplane mode if necessary so it doesn’t distract you. You don’t need a private office to study efficiently, but having a quiet, distraction-free place to do your homework can help you to get more done.

Get Enough Rest

An all-nighter every once in a while probably won’t do you any lasting harm. But a consistent lack of sleep is bad for your productivity and your health. Most young people need at least 7 hours of sleep every night, so make it your goal to go to bed on time. You’ll feel better throughout the day, have more energy, and improve your focus. Instead of dozing off while you’re doing homework, you’ll be more alert and productive if you get enough sleep.

It’s also important to spend time relaxing and enjoying your favorite activities. Hang out with friends, take a walk, or watch a movie. You’ll feel less stressed if you take some time for yourself.

Don’t Shoot for Perfection

It’s tempting to try to get a perfect grade on every test or assignment. But perfectionism only causes unnecessary stress and anxiety. If you consider yourself a perfectionist, you might spend too much time on less important tasks. Prioritize your assignments and put more time and effort into the most important ones.

Most people struggle with perfectionism because they’ve been taught they should do their best at everything. But you don’t have to go above and beyond for every assignment. That’s not to say you should turn in bad work. But putting in just enough effort to get by isn’t a bad thing. Don’t put pressure on yourself to be the best at everything. Focus on your most important assignments, and don’t spend too much time and effort perfecting the others.

Almost all students deal with the burden of homework-related stress. No one enjoys the anxiety of having a lot of assignments due and not enough time to complete them. But take advantage of this opportunity to learn organization and self-discipline, which will help you throughout your life. Try making a schedule and don’t forget to set aside time to rest. When it’s time to study, choose a quiet place where you can concentrate. Don’t neglect your health; if you’re feeling anxious or depressed, talk to a counselor or your doctor. School stress is hard to avoid, but if you take these steps you can reduce homework anxiety and have better control of your time.

The real voyage of discovery consists not in seeking new landscapes, but in having new eyes — Marcel Proust

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Is Cost of Living Adding to Exam Stress?

A teenaged girl looking stressed out with her hand on her head looking down at a book and surrounded by books.

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Amelia Moseley, BTN Reporter: Like a lot of Year 12 students, Jack's already feeling the pressure in the lead-up to exams.

Jack, Student: I want to do law, which is quite unfortunate because that's a very high ATAR for me. If I make one mistake, it could be a bad grade and that could not make me get my 90 or whatever it is, ATAR that I need, which I think kind of feeds into my nervousness for them, and definitely makes me more anxious to be able to get around to them.

But Jack says there's another factor behind his study stress. Balancing exam prep with his after-school job.

Jack: Cost of living is getting worse, and it's going to be harder to be able to balance that ability to um, be able to afford different things and being able to study and make sure that you've got the best amount of time.

According to a new survey from youth mental health service ReachOut, almost a quarter of students say they're worried about balancing study with work, given the high cost of living.

Emily Smith is a youth peer support worker. She says there's definitely an uptick in students looking for help with stress at this time of year. But she says the concerns around giving up work to study have increased.

Emily Smith, ReachOut: As a young person, you might have a car, you might have like petrol, you know you also have to eat and it's like, in order to do that, young people will often have to work and it's like, how do they have that like, balance around, like being able to get an income whilst also handling all the load of how much work is around study and exams.

Jack works as a waiter and he's cutting back on shifts to fit in more study time which also means he's missing out on weekend rates.

He says that money normally helps him take some of the load off his family, including paying for his own pre-uni courses which aren't supported by government funding.

Jack: I paid for a solid amount and that my job helped with that. The loss of shifts does hurt by getting that paycheck and seeing that number decrease because of the amount of time that you've had to spend studying and sort of working, ah, is a very common story and it's something that I can already see with some of my friends and myself.

Other students also reported high levels of study stress because they're worried about how their exam results will affect their future, like not getting a job after school or not leading the life they planned.

Sharon, Student: I think the pressure is on. I've got high expectations of myself personally, and because medicine is such a competitive field, I have to make sure that I'm doing things, staying on track and trying to maintain the highest grades as possible. I guess that's quite a big stress.

All this pressure and stress around study can really take a toll before even getting to the actual exams.

Jack: I've definitely been staying up later than I probably should be, trying to study, get work done.

Student: My brain puts all its focus on thinking about how stressed I am that I do even less working or studying or things and it just snowballs out of control and I think that's, that's not good.

Viviana Wuthrich, Macquarie University 'Study Without Stress' program: For some students your stress is really really significant and stops them from being able to go to school or makes them really unhappy, it might make them start to feel depressed or actually start to experience anxiety.

Viviana Wuthrich is a Professor of Clinical Psychology at Macquarie Uni. She's created a program for schools all about helping senior students get through the toughest parts of the year.

So Viv, what are your best tips for how to manage study stress?

Viviana: Yeah so what they can do to balance the study stress when they're having to work as well is really about just being very organised in, in their day so make a bit of a plan, work out when your exams are coming, when you're going to study for which particular subject. Make sure you study first and then reward yourself for studying. It is impossible to study 24/7 in the lead up to these exams. We know that when you try that you will get burnt out. Exercise. Exercise burns up the cortisol, which is a stress hormone in your body. So if you're feeling really stressed, burn up some of that extra stress energy. Most importantly, watch what you're saying to yourself in your head. That's the thing that drives the stress. So when you start saying, 'I'm not good enough, I can't do it. I'm dumb. People are going to judge me'. That has got to stop.

And the main thing Viv says to remember is if you're struggling with exam stress, you're not alone and your results don't have to decide your future.

Viviana: 'Cause it really is not the be all and end all, and so many people go on to have such great careers that it had nothing to do with the mark that they got in Year 12.

Jack: There's still so many different ways to be able to get into what you to do, so don't worry too much about exams. Aim for the best outcome for yourself, but life doesn't close if you don't well in them.

New data from ReachOut shows the cost of living is contributing to high levels of study stress for students across the country.

Curriculum Links
Evaluate health information and communicate their own and others’ health concerns. Evaluate health information and communicate their own and others’ health concerns. Evaluate emotional responses in different situations to refine strategies for managing emotions. Plan, justify and critique strategies to enhance their own and others’ health, safety, relationships and wellbeing.

Curriculum Links

Evaluate health information and communicate their own and others’ health concerns.

Evaluate emotional responses in different situations to refine strategies for managing emotions.

Plan, justify and critique strategies to enhance their own and others’ health, safety, relationships and wellbeing.

Curriculum Key Concepts
Understanding the skills needed to help achieve successful outcomes in classroom

Amelia Moseley, Reporter

Exam Stress TR (Word)

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Exam Stress TR (PDF)

How to study for exams and reduce stress - headspace, exam stress – reach out, getting exam ready – nsw education, exam stress – kids helpline.

More From Forbes

5 ways to reset and reduce stress while working from home.

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Reset And Reduce Stress While Working From Home

Stress arises when we think we can't cope anymore. Continuous changes, some expected, some unexpected, make us feel uncomfortable. An increase in vulnerability and decrease of power makes us feel worried and stressed, especially in Covid-19 times as you may have noticed. The CDC recommends recognizes that people may have experienced increased stress during this pandemic and recommends that “Learning to cope with stress in a healthy way will make you, the people you care about, and those around you become more resilient.”

A certain amount of stress, in the right circumstances, can enhance performance, says Judit Ross for Harvard Business Review . But stress can also undermine your performance. "When our stress level is too high or the stress has lasted too long, we can't concentrate. Creativity fizzles out, and frustration sets in. We become distracted, forgetful, irritable" says Ross.

Managing stress is all about managing yourself, becoming the hero in your life, not a victim. It is not only about what happens in your life that you cannot always control but also how you deal with it.

RESET your daily routine

The way you manage yourself has to do with your habits: your daily routines and how you usually react to unexpected events. You can train your mind and body to react in a certain way that is more productive and satisfying for you. Through time, the more you practice how to manage different situations, the better you become at it. Though it is not an easy task, it will get easier over time.

Remember, it is all about your routine. Here are the five habits that you want to incorporate in your daily life to RESET, improve performance and have more joy at work.

Relax: calm your mind breathing deeply

Enjoy: see the bright side in everything

Simplify: only keep what you need

Exercise: turn thoughts into actions

Thank: appreciate what you receive

‘Agatha All Along’ 2-Part Series Premiere Review: I Am Cautiously Optimistic

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Stress activates the body fly or fight response, so blood pressure and heart rate go up. Hormones like epinephrine and cortisol are released into our bloodstream. In the short term, focus memory and creativity are improved. However, once stress exceeds a certain threshold, then your performance decreases. If you have to speak in public, you are out of breath. If you have to make a quick decision, your heart rate is too high to let you think clearly; you are just trying to escape. You are so stressed that you cannot even realize you are under stress, so you cannot think of how to overcome this.

How? You have to establish a daily routine when you invoke the relaxation response , that is, a state of profound rest by practicing meditation or yoga. You can practice just 10 minutes of deep breathing. It will help you calm your mind and be under control. Learning a relaxation response is not instant, it takes some time, so that's why you need to start practicing before you need it. The good thing is that you can do this everywhere, anytime, at no additional cost! Now you are under control.

Enjoy: see the bright side in everything and celebrate it

Once you have your body under control, you are better capable of choosing your thoughts. They can be positive or negative. Employees turn to negative thinking when they feel fear of an unexpected outcome, especially in remote work. As you don't get to see your leader or teammates face-to-face, remote work can undermine your self-confidence and your sense of community. You may feel left out if your boss doesn't answer an email or if you were not invited to a meeting. In your mind, you start looking for the reasons why, which makes you feel threatened and lonely.

Help yourself, and your team start and finish the day seeing yourself doing a good job. Avoid thinking just about what went wrong or what could go wrong in the future: that is counterproductive thinking. Notice the present, what you have accomplished (no matter how small it seems), enjoy it and celebrate it.

As part of the counterproductive thinking, you probably think you don't have time to breathe, relax or enjoy. So how do you make up for more time? You make your work life more simple. Check your desk, your wallet, your purse, your mailbox! How many things do you see that you don't need? How many of them bother you or distract you? How many of them keep you busy in exchange for nothing gratifying?

Reduce if you have too many. Eliminate if you don't need it. Move out if it may be useful somewhere else. Just review your daily routine and eliminate all the waste you see every day; focus only on what matters to your purpose. Use the 5S methodology as a guide.

The fourth habit is about turning thoughts into actions. Sometimes it is hard for us to manage our thoughts, they just come and go, even when we are trying to breathe and focus. Go out and engage in an activity that calms you such as walking, running, or cooking. Take advantage of your working from home experience while it lasts!

The more challenging the activity the better. When you have to concentrate on your body movements, you don't let your problems affect your emotions. As the Mayo Clinic put it, it is like meditation in motion. It helps you not only exchange new oxygen but also pump up endorphins that help you improve your mood. You'll often find that you've forgotten the day's irritations and concentrated only on your body's movements.

Stress is the reaction people have to excessive demands placed upon them. Sometimes, you are not sure if you can cope with the work or fear the outcome. Whatever you are working on, make sure you and your team have a routine to review the project at various milestones to avoid surprises at the due date. Share both the bad news and the good news, but especially ask for help if you need it, and thank them for the support you received. No matter if you are the leader or a team member, thank your team for the effort in public.

Be thankful at the end of every day. Just before going to bed, include in the routine a moment to say thanks to yourself for what you have received during the day. It could be a work accomplishment, or it could be a simple hug from your daughter, try to think about anything that made you feel happy that day. If you don't have anything to thank for, you are too hard on yourself. Think again.

Establish a Routine

Follow every day the same night routine. Always at the same time, to enhance the sense of ritual and establish a habit. If you practice it every day, it will be easier over time, so you will be able to enjoy the routine and your other tasks to accomplish. If you are not enjoying, go back to square 1!

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8 Tips to Handle Work From Home Stress

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Working From Home Stressors

Challenges That Add to Stress

Tips for Managing the Stress

When to Seek Help

Working from home can definitely be appealing—no dress code, no in-person supervision, no commute time, and the freedom to decide where you work. However, working remotely can present some significant and unique challenges that can create considerable stress. Utilize helpful tips to reduce your work-associated stress and set yourself up to effectively work at home.

At a Glance

Working from home can have benefits, but it can also be a source of stress. Poor boundaries, lack of structure, distractions, and social isolation are just a few common sources of work from home stress. If you're feeling the strain of working from from, there are strategies that can help you manage your stress. Having a consistent routine, minimizing distractions, connecting with friends, and taking regular breaks are just a few ideas that can help.

What Is Stressful About Working at Home?

Research has found that remote work can actually decrease both psychological and physical stress responses. Yet some people are surprised by the stress they feel once the novelty of working from home wears off and challenges become more apparent.

While these stressors may not be the same as long commute times or the feeling of never being alone, they can still take a toll.

According to research, those who work from home tend to report high levels of stress.

41% of employees who more often worked from home vs. on-site considered themselves highly stressed, compared to 25% of those who worked only on-site.
42% of those who work from home report frequent night waking, while only 29% of office workers reported the same.
Employees who work from home may experience more of a blur when it comes to work and personal life boundaries, especially with the use of smart devices.
Work-from-home employees may struggle more with the concept of unplugging and ending their work day compared to those who work in an office setting.

Using different technologies needed to work from home can also be a source of stress for some people. Needing to set up a new workstation at home and the difficulty of disconnecting after the workday can create added stress.

There are a number of specific challenges you might face when working from home. Here are some of the common sources of stress that many work-at-homers face.

Lack of Structure

When working from home, you may feel a true lack of structure. You may struggle with getting your day going, officially ending your day, and taking time for yourself for breaks and lunch. This can throw off your work-life balance .

Too Many Distractions

When working from home, you may experience distractions and interruptions throughout your day. Some distractions may include:

Receiving deliveries
Getting non-work related calls and texts
Spending time on social media
Watching television
Caring for pets
Dealing with neighborhood sounds (gardeners, trash trucks, etc.)

At home, you have creature comforts that can be tempting to indulge in. For instance, if you have a discouraging interaction with a client or management, in an office setting you just have to roll with it and get on with your workday. If you work from home, you can actually withdraw and go play video games until you feel better.

Working From Home When You're a Parent

You may also experience challenges working from home if you have children. Depending on their age, you may need to deal with childcare, working around their school schedule, and generally balancing your work and family life.

Difficulty Setting Boundaries

When working from home, you may experience challenges setting boundaries with people who forget that working from home is still working. Family members, friends, and neighbors may ask you for help or to engage with them during your working hours. You may even experience some frustration on their end if you note that you are unavailable.

Social Isolation

Those who work at home may find that solitude can be a double-edged sword. Research suggests that working from home can increase social isolation , which can impact motivation in the workplace .

This means that it can be beneficial to have some level of social interaction during the workday, especially in high-intensity work situations where productivity trends downward the more isolated an individual is.

Less Physical Exertion

When working from home, you may find yourself getting less exercise than you would in an office setting. Lack of exercise can impact your sleep quality and overall mental health. If you're less active during the day, you might not be as tired at night. You may have trouble sleeping and your work may suffer the next day.

On May 19, 2022, Verywell Mind hosted a virtual Mental Health in the Workplace webinar, hosted by Amy Morin, LCSW. If you missed it, check out this recap to learn ways to foster supportive work environments and helpful strategies to improve your well-being on the job.

Tips for Managing the Stress of Working at Home

Know that if you are working from home and feel intense pressure, you are not alone. There are many tools available for managing the stress associated with working from home. Here are some strategies for reducing your overall stress .

Create a Routine

Whether you set your own schedule or have specific hours that you need to be working, creating a routine can help you manage your time and focus better on your work.

Create a ritual that marks the beginning of your day : Your morning routine might include taking a walk before you start working, taking a few moments to stretch, and/or enjoying a coffee or tea at the start of your day.
Mark the end of your work day : This may include putting your work material away and out of sight, taking an evening walk, and/or lighting a candle.
Set a morning alarm : Waking up at the same time everyday can give you enough time to prepare for your workday. What time you opt to wake up may depend on how much time you need to warm up in the morning.
Set a regular lunch time : Taking lunch at a similar time everyday can give you a much-needed break and offers you time to refuel before getting back to work. Be sure to fully unplug during your lunch time so you can enjoy your break.
Take time to move around : This may mean walking around your home, heading outside for a quick walk, or doing some stretches during your breaks.
Spend some time outside : If weather permits, try to get outside and enjoy the fresh air. This can re-energize you. You may also consider engaging in a breathing exercise while outside.
Prioritize challenging tasks : If you have the ability to decide which projects or tasks to complete, consider doing the most difficult ones first to reduce potentially feeling overwhelmed later on in the day.
Make use of technology : If you want a little extra boost when it comes to time tracking and organization, consider using time management apps .

Experiment when it comes to creating your work-from-home routine and know that it may take a few weeks to months to acclimate to your new schedule.

Create a Dedicated Workspace

Even though it may be tempting to curl up in bed and work, try to create a dedicated workspace where you can solely focus on your job. Creating specific work and home boundaries, even if you're just using a small corner of your home, can help you mentally shift from home life to work. It may also help you leave your work "at the office" once you're done with your day.

Reduce Distractions

When you are ready to begin working, be sure to silence your phone and turn off any computer notifications you may receive that aren't work-related. You may also consider listening to relaxing music while you work, or using noise cancelling headphones if it's safe to do so depending on your particular situation.

Connect With Friends

If you feel isolated working from home, it's important to make an effort to connect with supportive individuals in your life. Because everyone may have different schedules, set up a regular time to video chat or call each other, and add it to your calendar as a reminder. You can also create a group chat to stay in touch with each other throughout the week.

Reward Yourself

To keep your motivation up , break down tasks into smaller, more manageable steps, and reward yourself for completing them. Rewards may include:

Taking a well-deserved break
Reciting a positive affirmation to yourself
Physically checking the task off of your to-do list
Giving yourself a few minutes to check in with friends
Taking a few moments to stretch or engage in a relaxation exercise

What each individual finds rewarding will vary, so give a few options a try to figure out which ones work best for you.

Get Comfortable Saying No

During your work hours, you may receive many non-work-related requests. For some individuals, it may feel incredibly difficult saying no to others and placing your needs above theirs. Know that it is perfectly okay to turn down someone else's requests if it interferes with your ability to get your job done.

Setting appropriate boundaries may help prevent you from taking on too much and offers you the opportunity to decide what you'd like to do with your free time.

Protect Your Sleep

Getting quality sleep at night directly impacts your overall well-being, including your ability to work from home effectively. Even though it may be tempting to do so, using screens late at night can alter your sleep patterns and make it difficult to fall asleep. Be sure to prioritize unwinding at night and practice good sleep hygiene .

Press Play for Advice On Sleep Hygiene

Hosted by Editor-in-Chief and therapist Amy Morin, LCSW, this episode of The Verywell Mind Podcast , featuring neurologist and sleep expert Chris Winter, shares strategies for sleeping better at night. Click below to listen now.

Subscribe Now : Apple Podcasts / Spotify / Google Podcasts

Practice Self-Care

When you work from home, it's important to prioritize self-care. Doing so may help you stay connected to yourself and better understand what you need in terms of work-life balance. Take your time figuring out how you can best take care of yourself and meet your needs. Practicing self-care may include:

Regularly exercising
Practicing meditation
Reading during your downtime
Taking naps
Listening to music you enjoy
Spending time with friends

Chronic stress can take a serious toll on both your physical and mental health. It can increase your risk of getting sick, affect your cardiovascular health, and make you more susceptible to mental health issues.

If the stress you are experiencing is making it difficult to function in your work and home life, it is essential to talk to a doctor or therapist. If you are experiencing symptoms such as difficulty sleeping, excessive fatigue, feelings of sadness, anxiety, or a loss of interest in activities you used to enjoy, it might be a sign of a mental health condition such as anxiety or depression.

What This Means For You

While working from home may provide a sense of freedom, flexibility, and a no-cost commute, there are hidden stressors to be aware of. By focusing on what you can do to mitigate this stress , you can improve your overall work-life balance and general well-being. Take steps to set boundaries, reduce distractions, and practice healthy habits that will help you stay productive and stress-free.

Shimura A, Yokoi K, Ishibashi Y, Akatsuka Y, Inoue T. Remote work decreases psychological and physical stress responses, but full-remote work increases presenteeism . Front Psychol . 2021;12:730969. doi:10.3389/fpsyg.2021.730969

Eurofound and the International Labour Office. Working anytime, anywhere: The effects on the world of work .

Gualano MR, Santoro PE, Borrelli I, et al. TElewoRk-relAted stress (TERRA), psychological and physical strain of working from home during the COVID-19 pandemic: A systematic review . Workplace Health Saf . 2023;71(2):58-67. doi:10.1177/21650799221119155

Bodner A, Ruhl L, Barr E, Shridhar A, Skakoon-Sparling S, Card KG. The impact of working from home on mental health: A cross-sectional study of Canadian worker's mental health during the third wave of the COVID-19 pandemic . Int J Environ Res Public Health . 2022;19(18):11588. doi:10.3390/ijerph191811588

Hoornweg N, Peters P, van der Heijden B. Finding the optimal mix between telework and office hours to enhance employee productivity: A study into the relationship between telework intensity and individual productivity, with mediation of intrinsic motivation and moderation of office hours. In: Leede JD, ed. Advanced Series in Management . Vol 16. Emerald Group Publishing Limited; 2016:1-28. doi:10.1108/S1877-636120160000016002

American Psychological Association. Stress effects on the body .

By Elizabeth Scott, PhD Elizabeth Scott, PhD is an author, workshop leader, educator, and award-winning blogger on stress management, positive psychology, relationships, and emotional wellbeing.

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