Back-to-School Stress: Tips for Teens in Ontario to Support Mental Health
The back-to-school season can bring a whole ton of change — and fast. While that can feel exciting, it can also feel overwhelming or cause anxiety.
This might sound strange, but stress isn’t all bad.
We actually need some stress in our lives. It helps us stay focused and do what we need to do — like getting our homework done, studying for a test, or getting to class on time. Stress helps keep our actions in line with what we want to happen.
But when stress sticks around too long, that’s when it becomes a problem.
What’s Not Good About Stress?
When stress becomes chronic — meaning it’s always around — it can cause all kinds of issues, like:
Inflammation in our bodies
Trouble sleeping
Feeling anxious or down
Difficulty focusing
Making symptoms of anxiety or depression worse
That’s why it’s so important to take care of your mental health during the school year — especially in the fall, when everything is changing so quickly.
Here are some simple, realistic tips to help you combat academic stress this school year.
Tips for Teens: How to Cope with Academic Stress
1. Find One Trusted Adult You Can Talk To
You don’t need to tell every adult in your life how you’re feeling. But ask yourself:
“Is there one person I feel comfortable confiding in?”
It could be:
A parent or caregiver
A teacher or guidance counsellor
A coach or youth group leader
A therapist
Just knowing who that person is can give you a mental safety net. It means when you're feeling stressed or anxious about school, you know who to go to.
2. Remind Yourself: It’s Normal to Feel Anxious
You are not alone. A lot of teens in Ontario feel anxious about school, especially during big transitions.
In fact, teen anxiety is on the rise. You're not the only one feeling this way.
Sometimes, just knowing that can help take the pressure off.
3. Get Active — Bonus Points if It’s Fun
Moving your body is one of the best ways to manage stress.
When we’re under pressure, our body releases stress hormones like adrenaline and cortisol. Exercise gives those hormones somewhere to go — and helps your body return to a calmer state.
Plus, it also boosts endorphins, which are feel-good chemicals that help us feel more relaxed.
You don’t have to join a sports team or go to the gym:
A 20-minute walk after dinner can clear your mind
Playing basketball or kicking a soccer ball counts
Dancing around your room? Also counts!
Even better — many forms of exercise are absorbing. They take your focus away from anxious thoughts. And if you’re listening to music or soaking in some sunlight? That’s a double mood boost.
4. Monitor Your Phone Use
Here’s what the research says: heavy phone use = worse mental health.
It’s not about “being bad” for using your phone. But if you’re always on social media or checking messages, your brain never really gets a break.
Try this:
Take mini phone breaks during the day
Leave your phone in another room while studying
Set a 15-minute timer and do something offline
It doesn’t have to be all or nothing — just more balance.
5. Get Enough Sleep (But Don’t Oversleep)
Sleep plays a huge role in how we manage stress.
Not getting enough sleep can make anxiety worse
But sleeping too much can leave you feeling low-energy and unmotivated
Aim for a regular sleep schedule, especially on school nights. It can make a real difference in how you feel and focus during the day.
6. Find a Place to Be Honest and Open
When we bottle things up, it usually makes them worse. Emotions can build and start to feel like too much.
If you don’t feel ready to talk to someone, try writing it down.
You can:
Journal your thoughts
Write a letter to someone (you never have to send it)
Make a list of things you’re stressed about
This helps you process your thoughts and come up with solutions. It also gives your feelings a place to go.
But wait — is journaling just rumination?
Good question. If your writing starts to feel like you’re going in circles, and you're not feeling any better, it might be time to stop for now.
Journaling should help you clarify your feelings — not trap you in them.
7. Give Yourself a “Responsibility Break”
Let’s be real: life is full of demands.
Texts from friends
Schoolwork and deadlines
Family chores
Social media pressure
Sometimes, it feels like the mountain of “things to do” will never end. You might even feel guilty for taking a break — but rest is part of being productive.
Try this:
Set a timer for 15 minutes.
Put your phone away.
Ask yourself: “What do I want to do right now?”
You deserve small moments of freedom, even during busy times.
Tips for Parents of Teens in Ontario
If you're a parent reading this, here are some ways to support your teen during this stressful time of year.
1. Be Present
Your teen might not always be ready to talk. But when they are ready, and you’re distracted? That moment can slip away.
Try to:
Put down your phone when your teen is around
Be open and available
Let them talk without trying to fix everything
2. Understand That the World Has Changed
Teen anxiety is increasing, and part of that is because the world your teen is growing up in looks very different from the one you grew up in.
Social media is constant
School pressure is intense
Teens are learning how to fit in and form their identity — all under a microscope
It’s not easy. And they need your empathy, not just advice.
3. Find Time for Fun, Low-Pressure Activities
Plan simple moments where your teen can just be themselves.
Go on a walk
Make a meal together
Watch a show you both enjoy
No pressure. Just space to breathe and connect.
4. Don’t Give Up
If your teen shuts you out, it can feel frustrating and discouraging. But here’s the hard truth:
If you stop trying, nothing changes.
Even if it feels like your efforts aren’t working — like putting down your phone, planning family time, or asking how they’re doing — keep going.
Your consistency builds safety. And even if they don’t say it, they notice.
When to Reach Out for Help
If your teen is struggling with:
Constant anxiety about school
Sleep issues
Mood changes
Burnout
Feeling hopeless or overwhelmed
It may be time to reach out to a mental health professional.
We're Here to Help
At True Resilience Psychotherapy, we support teens across Toronto and Ontario with therapy for:
Academic stress
Anxiety and panic
Depression and low mood
Self-esteem
Life transitions
We offer in-person and virtual therapy for teens and families. If you’re not sure where to start, book a free consultation — we’ll help you figure out next steps.
Need Support with Academic Stress?
Book a free 20-minute consultation with one of our therapists. Let’s help you or your teen feel more supported this school year.
