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August 16, 2021

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

by Sara M Moniuszko

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

The pandemic made the conversation around homework more crucial

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

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

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

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

'Get organized' ahead of back-to-school

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

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

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

Breaking assignments up can also make things easier to tackle.

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

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

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

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

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• Happiness Hub

How to Avoid Homework Stress

Last Updated: March 28, 2019 References

This article was co-authored by Emily Listmann, MA . Emily Listmann is a Private Tutor and Life Coach in Santa Cruz, California. In 2018, she founded Mindful & Well, a natural healing and wellness coaching service. She has worked as a Social Studies Teacher, Curriculum Coordinator, and an SAT Prep Teacher. She received her MA in Education from the Stanford Graduate School of Education in 2014. Emily also received her Wellness Coach Certificate from Cornell University and completed the Mindfulness Training by Mindful Schools. There are 10 references cited in this article, which can be found at the bottom of the page. This article has been viewed 133,564 times.

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

Managing Your Time

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

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

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

Working Hard at School and in Class

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

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

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

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

Doing Your Homework

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

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

Balancing Homework with Life

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

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

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

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

Community Q&A

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

You Might Also Like

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

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Reader Success Stories

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Oct 12, 2016

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The Truth About Homework Stress: What Parents & Students Need to Know

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Homework is generally given out to ensure that students take time to review and remember the days lessons. It can help improve on a student’s general performance and enhance traits like self-discipline and independent problem solving.

Parents are able to see what their children are doing in school, while also helping teachers determine how well the lesson material is being learned. Homework is quite beneficial when used the right way and can improve student  performance.

This well intentioned practice can turn sour if it’s not handled the right way. Studies show that if a student is inundated with too much homework, not only do they get lower scores, but they are more likely to get stressed.

The age at which homework stress is affecting students is getting lower, some even as low as kindergarten. Makes you wonder what could a five year old possibly need to review as homework?

One of the speculated reasons for this stress is that the complexity of what a student is expected to learn is increasing, while the breaks for working out excess energy are reduced. Students are getting significantly more homework than recommended by the education leaders, some even nearly three times more.

To make matters worse, teachers may give homework that is both time consuming and will keep students busy while being totally non-productive.

Remedial work like telling students to copy notes word for word from their text books will  do nothing to improve their grades or help them progress. It just adds unnecessary stress.

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Effects of homework stress at home

Both parents and students tend to get stressed out at the beginning of a new school year due to the impending arrival of homework.

Nightly battles centered on finishing assignments are a household routine in houses with students.

Research has found that too much homework can negatively affect children. In creating a lack of balance between play time and time spent doing homework, a child can get headaches, sleep deprivation or even ulcers.

And homework stress doesn’t just impact grade schoolers. College students are also affected, and the stress is affecting their academic performance.

Even the parent’s confidence in their abilities to help their children with homework suffers due increasing stress levels in the household.

Fights and conflict over homework are more likely in families where parents do not have at least a college degree. When the child needs assistance, they have to turn to their older siblings who might already be bombarded with their own homework.

Parents who have a college degree feel more confident in approaching the school and discussing the appropriate amount of school work.

“It seems that homework being assigned discriminates against parents who don’t have college degree, parents who have English as their second language and against parents who are poor.” Said Stephanie Donaldson Pressman, the contributing editor of the study and clinical director of the New England Center for Pediatric Psychology.

With all the stress associated with homework, it’s not surprising that some parents have opted not to let their children do homework. Parents that have instituted a no-homework policy have stated that it has taken a lot of the stress out of their evenings.

The recommended amount homework

The standard endorsed by the National Education Association is called the “10 minute rule”; 10 minutes per grade level per night. This recommendation was made after a number of studies were done on the effects of too much homework on families.

The 10 minute rule basically means 10 minutes of homework in the first grade, 20 minute for the second grade all the way up to 120 minutes for senior year in high school. Note that no homework is endorsed in classes under the first grade.

Parents reported first graders were spending around half an hour on homework each night, and kindergarteners spent 25 minutes a night on assignments according to a study carried out by Brown University.

Making a five year old sit still for half an hour is very difficult as they are at the age where they just want to move around and play.

A child who is exposed to 4-5 hours of homework after school is less likely to find the time to go out and play with their friends, which leads to accumulation of stress energy in the body.

Their social life also suffers because between the time spent at school and doing homework, a child will hardly have the time to pursue hobbies. They may also develop a negative attitude towards learning.

The research highlighted that 56% of students consider homework a primary source of stress.

And if you’re curious how the U.S stacks up against other countries in regards to how much time children spend on homework, it’s pretty high on the list .

Signs to look out for on a student that has homework stress

Since not every student is affected by homework stress in the same way, it’s important to be aware of some of the signs your child might be mentally drained from too much homework.

Here are some common signs of homework stress:

• Sleep disturbances
• Frequent stomachaches and headaches
• Decreased appetite or changed eating habits
• New or recurring fears
• Not able to relax
• Regressing to behavior they had when younger
• Bursts of anger crying or whining
• Becoming withdrawn while others may become clingy
• Drastic changes in academic performance
• Having trouble concentrating or completing homework
• Constantly complains about their ability to do homework

If you’re a parent and notice any of these signs in your child, step in to find out what’s going on and if homework is the source of their stress.

If you’re a student, pay attention if you start experiencing any of these symptoms as a result of your homework load. Don’t be afraid to ask your teacher or parents for help if the stress of homework becomes too much for you.

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What parents do wrong when it comes to homework stress

Most parents push their children to do more and be more, without considering the damage being done by this kind of pressure.

Some think that homework brought home is always something the children can deal with on their own. If the child cannot handle their homework then these parents get angry and make the child feel stupid.

This may lead to more arguing and increased dislike of homework in the household. Ultimately the child develops an even worse attitude towards homework.

Another common mistake parents make is never questioning the amount of homework their children get, or how much time they spend on it. It’s easy to just assume whatever the teacher assigned is adequate, but as we mentioned earlier, that’s not always the case.

Be proactive and involved with your child’s homework. If you notice they’re spending hours every night on homework, ask them about it. Just because they don’t complain doesn’t mean there isn’t a problem.

How can parents help?

• While every parent wants their child to become successful and achieve the very best, it’s important to pull back on the mounting pressure and remember that they’re still just kids. They need time out to release their stress and connect with other children.
• Many children may be afraid to admit that they’re overwhelmed by homework because they might be misconstrued as failures. The best thing a parent can do is make home a safe place for children to express themselves freely. You can do this by lending a listening ear and not judging your kids.
• Parents can also take the initiative to let the school know that they’re unhappy with the amount of homework being given. Even if you don’t feel comfortable complaining, you can approach the school through the parent-teacher association available and request your representative to plead your case.
• It may not be all the subjects that are causing your child to get stressed. Parents should find out if there is a specific subject of homework that is causing stress. You could also consult with other parents to see what they can do to fix the situation. It may be the amount or the content that causes stress, so the first step is identifying the problem.
• Work with your child to create a schedule for getting homework done on time. You can set a specific period of time for homework, and schedule time for other activities too. Strike a balance between work and play.
• Understanding that your child is stressed about homework doesn’t mean you have to allow them not to try. Let them sit down and work on it as much as they’re able to, and recruit help from the older siblings or a neighbor if possible.
• Check out these resources to help your child with their homework .

The main idea here is to not abolish homework completely, but to review the amount and quality of homework being given out. Stress, depression and lower grades are the last things parents want for their children.

The schools and parents need to work together to find a solution to this obvious problem.

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Education scholar Denise Pope has found that too much homework has negative effects on student well-being and behavioral engagement. (Image credit: L.A. Cicero)

A Stanford 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,” Pope said.

She 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.

Media Contacts

Denise Pope, Stanford Graduate School of Education: (650) 725-7412, [email protected] Clifton B. Parker, Stanford News Service: (650) 725-0224, [email protected]

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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.

4. Reach Out for Help

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

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

5. Use Technology Wisely

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

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

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

6. Create a Study Environment

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

7. Practice Mindfulness

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

8. Stay Organized

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

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

9. Learn From Your Mistakes

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

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

10. Reward Yourself

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

Why Are Note-Taking Techniques Important?

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

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

The Science Behind Effective Note-Taking

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

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

FAQs: How to Reduce Homework Stress

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

1. How Can I Relieve Stress From Homework?

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

2. What Causes Homework Stress?

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

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

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

Final Thoughts

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

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

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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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How to Concentrate on Your Homework

Last Updated: June 24, 2024 References

This article was co-authored by Josh Jones and by wikiHow staff writer, Megaera Lorenz, PhD . Josh Jones is the CEO and Founder of Test Prep Unlimited, a GMAT prep tutoring service. Josh built the world's first and only score guarantee program for private GMAT tutoring. He has presented at the QS World MBA Tour and designed math curricula for Chicago Public Schools. He has over 15 years of private tutoring and classroom teaching experience and a BA in Math from the University of Chicago. There are 15 references cited in this article, which can be found at the bottom of the page. This article has been viewed 437,214 times.

Focusing on homework can be tough, especially when you’d rather be doing anything else. Maybe your attention keeps wandering back to your phone, your stomach is growling, or you just want to put your head down and take a nap. The good news is that you can beat these distractions and get back on track with a few easy changes to your study routine.

Move around or stretch while you work.

• Try sitting on an exercise ball or wobbly chair when you’re doing your homework. The movement may help you stay focused.

Fuel up with water and healthy snacks.

• Apple slices with peanut butter
• Nuts, especially almonds
• Greek yogurt
• Fruit salad
• Dark chocolate

Put away anything that might make it hard to concentrate.

• Some people actually concentrate better with a little noise in the background. If it helps you to have some quiet music on, that’s totally fine! But if you find that it distracts you, turn it off.

Block distracting apps and websites on your computer or tablet.

• For example, you might need to block apps or websites like Facebook or YouTube while you’re working.
• If you get alerts or notifications on your device, turn them off so they won’t distract you. The last thing you need is your tablet blowing up with Facebook notifications while you’re trying to work!

Work on one assignment at a time.

• Don’t try to text your friends or have a conversation with a family member while you’re doing homework, either.

Break your assignments into smaller tasks.

• For example, if you’re supposed to read a book chapter and write a report, start by skimming the chapter headings for important points. Then, read the whole chapter and take notes. Next, make an outline for your report. After that, write the report, and finish up by checking it for mistakes.
• If you have more than one assignment to work on, make a to-do list and put the hardest or most important projects first.

Redirect your attention if you notice your mind wandering.

• It can help to pick a specific thing to focus on to bring yourself back to the present. For example, pay attention to your breathing or to any sounds you can hear around you.
• If you’re working with a friend or family member, ask them to help you stay on track. They can say something like, “Are you focused?” or tap you on the shoulder if they notice you getting distracted. [9] X Trustworthy Source Understood Nonprofit organization dedicated to resources and support to people with thinking differences, such as ADHD or dyslexia Go to source

Fidget with something to help you focus.

• Fidgets are great concentration aids for some people, but are distracting for others. Don’t keep using a fidget if it’s taking your mind off your work.

Turn your homework into a game to make it more fun.

• You can also turn it into a game with a friend or family member. For example, take turns quizzing each other and give points for each right answer. Whoever gets the most points wins the game.
• Or, if you’d rather not play a structured game, try making up a story about what you’re doing. For instance, if you’re studying history, imagine yourself living in the time period you’re learning about.

Try working with a study buddy.

• You could even get together with a small group. Trade notes, quiz each other, or just hang out quietly while you all do homework together.

Take a break at least once an hour.

• You can also use a timer to make sure your breaks don’t go on too long. Remember, the sooner you get back to work, the sooner you can get it done!
• If you’re feeling really restless, frustrated, or distracted, it’s okay to take a break ahead of schedule. Give yourself a few minutes to unwind, then try again.

Pick a time when you feel awake and rested if possible.

• Make it a routine to do your homework at the same time each day. For example, if you’re an evening person, try doing it right after supper every night. [16] X Research source Having a schedule will make your work feel less overwhelming.
• You can’t always choose the perfect time to do your homework, but having a routine can still help you get in the zone when it’s time to work! Once you pick a time, try to stick to it.

Study in a quiet, comfortable spot.

• If you’re studying at home with your family, ask them to keep it down while you work.
• Be careful studying in your room—if you use a space where you usually sleep or relax, it’ll be hard to get into homework mode! Set aside a spot just for homework, and don’t do your work in bed. [18] X Research source
• Finding a good study space can be tough, especially if there are other people around. If you can’t find a quiet spot, put on some noise-canceling headphones. Listen to white noise or peaceful music without vocals to help you tune out background sounds.

Organize your study supplies.

• If you like to nibble while you study, set your snacks out before you get started.
• If there’s stuff in your study space that you don’t need, take a few minutes to clean it up or put it away before you start working. Put completed assignments in their folders and throw away any trash.

Move to a new study spot if you’re feeling bored.

• Even changing your usual study space a little can help. For example, put up some new decorations or move to the other side of the dining table.
• It seems weird, but just the right amount of background noise can actually help you concentrate! That’s one reason some people work better in coffee shops or study halls.

Reward yourself with something fun when you’re done.

• For example, you could watch an episode of your favorite TV show, play a game you like, or call up a friend.

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Reader Videos

• Try mindful meditation to help you focus and relax. [21] X Trustworthy Source Greater Good Magazine Journal published by UC Berkeley's Greater Good Science Center, which uses scientific research to promote happier living Go to source Look for mindful meditation videos online or use an app like Calm or Smiling Mind to help you practice. The more you practice, the easier it’ll be to use your mindfulness skills when you need them—like when you’re doing homework. Thanks Helpful 0 Not Helpful 0

Tips from our Readers

• Take detailed notes in class to help you. If you are able to, type on the computer rather than handwrite (it won't make your hand ache, and it's faster, so long as you don't get distracted). Also, don't wear your most casual clothes for homework, as this will relax you and will make you focus less. Don't look at how much more you have to do; look at what you've done already, as this will make your assignments seem less daunting.
• I used to have some trouble focusing on homework because I would always try to watch YouTube while doing it. It helped me to set a timer for 20 or so minutes and work on homework. Then I would take a 10 minute break. It helped me do homework without frying my brain.
• When rewarding yourself, don't reward yourself with television or games. Sometimes it'll turn into procrastination. Instead, reward yourself with small stretches or a favorite snack.
• If you need to use the bathroom or anything while you are working, assign a number of questions that you have to finish to use the bathroom. This will make you want to work harder!
• Put your phone on airplane mode. This will mute your phone and you will have to manually put it back to regular mode. Only switch it off when you're done with all your work.
• If you have something that you seriously don't want to do, take small 5-minute breaks between steps. This will calm your stress and help you concentrate more.

You Might Also Like

• ↑ https://learningcenter.unc.edu/tips-and-tools/movement-and-learning/
• ↑ https://www.sacap.edu.za/blog/applied-psychology/how-to-concentrate-on-studies/
• ↑ https://kidshealth.org/en/teens/focused.html
• ↑ https://www.commonsense.org/education/articles/5-ways-to-help-students-manage-digital-distractions-and-stay-on-track
• ↑ https://today.uconn.edu/2015/07/multitasking-increases-study-time-lowers-grades/#
• ↑ https://www.pbs.org/parents/thrive/tips-for-helping-your-child-focus-and-concentrate
• ↑ https://greatergood.berkeley.edu/article/item/how_to_focus_a_wandering_mind
• ↑ https://www.understood.org/en/learning-thinking-differences/child-learning-disabilities/add-adhd/how-to-improve-focus-in-kids
• ↑ https://www.understood.org/en/learning-thinking-differences/child-learning-disabilities/distractibility-inattention/child-trouble-focusing
• ↑ https://www.oxford-royale.com/articles/10-ways-fun-study/
• ↑ https://www.washburn.edu/academics/center-student-success/student-success-collaborative/Navigate-Study-Buddies.pdf
• ↑ https://time.com/3518053/perfect-break/
• ↑ https://www.uindy.edu/studentcounseling/files/studyingfromhomeduringcoronavirusdukekunshanu.pdf
• ↑ https://www.bbc.com/worklife/article/20210114-why-youre-more-creative-in-coffee-shops
• ↑ https://greatergood.berkeley.edu/article/item/how_to_practice_mindfulness_throughout_your_work_day

About This Article

To concentrate on your homework, start by settling into a quiet place and putting your phone away so it's not a distraction. Then, tackle your hardest or most time-consuming homework assignments first to get them out of the way. Try to finish each task before moving onto something else since jumping between assignments can disrupt your focus. Also, take 5-minute breaks every 30 minutes so your homework doesn't feel endless and you have something to look forward to. To learn how to stay motivated while doing your homework, scroll down! Did this summary help you? Yes No

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10 Tips to Make Homework Time Less Painful

Homework time doesn't have to be torture..

Posted June 26, 2012

The amount of homework assigned these days can be ridiculous. If the homework assigned is excessive, or if the content is too difficult for a child's capabilities, homework effectiveness can backfire--especially in grade school-aged children. Stress mechanisms can negatively affect comprehension and retention of new material, battles over homework can contribute to family conflict, and negative associations with homework can lead to avoidance patterns. Even very bright and organized kids can experience undue stress from homework, and those with attention problems, learning disabilities or mood symptoms can become disorganized and dysregulated, creating a vicious cycle.

Here are some tips to make homework time more efficient and less painful:

• Incorporate sensori-motor tricks. For active, restless, or fidgety kids, try having them sit on an exercise ball, or tie an exercise band around the front legs of their chair (so they can push and pull on it with their feet). Chewing gum can also work, as chewing or sucking can be organizing for the nervous system .
• Use a timer. For kids who have a hard time starting their work, try saying "okay, let's see how much you can get done in thirty minutes," and set the timer. Reset it again if needed. Or, try "if you can sit down and start working in the next 5 minutes, you can earn ' x' as a reward."
• Talk to the teacher. How long is their homework supposed to take? If your child spends a much longer time than is expected, the amount may be unrealistic. Ask if the teacher can modify it (eg get rid of some of the "busy work", reduce the "project" load, or just assign odd or even problems.) You may need this in writing as part of a formal plan, but if it makes sense, ask for it.
• Take breaks...but keep 'em short. Let your child unwind for a short time after school, but try to get the work completed earlier than later. Giving a snack with protein, healthy fats, and/or complex carbs will help support brain power and keep blood sugar steady.
• Use rewards. For kids who are unmotivated, give immediate rewards as often as possible ("I'll play a board game with you once you're finished.") Don't use video games as a reward, since they have an adverse effect academically, and can affect concentration , sleep, and time management .
• Get a tutor or homework buddy Many kids don't need a tutor per se, but do better with someone (other than mom or dad, sometimes) sitting next to them to help them stay on task.
• Create a productive space. In an ideal world, homework would be done in a room with blank walls and nothing but a desk and chair (or ball!). The more visual and auditory distractions there are, the more interruptions there are. White noise or classical music can be helpful, but keep it soft.
• Lose the social media . Some children (especially middle and high school kids) like to skype and text while doing homework. Recently a thirteen year old girl told me that skyping helped her get her work done. Since she had good grades I didn't press the issue. Then she participated in an electronic media fast as part of a school project, and got all her work done for the school week by Tuesday. She also went to bed two hours earlier than usual. Needless to say she couldn't believe how rested she felt!
• Be available. Lots of times I hear about kids who end up ripping up homework because no one was close by enough to ask for help. Don't do their work for them, but stay nearby, help guide them and keep giving positive feedback.
• Don't let them multitask. Multitasking is really switching attention or focus repeatedly rather than attending to multiple tasks at once. Although some kids insist they can settle down better with the tv on, research has shown that multitasking with screen media is linked to poorer performance. Other kids will have all their books open at once and switch around from subject to subject. Have them complete one subject at a time, with the hardest task first.

Above all, give the situation a reality check. Both sleep and play are more important for mental well-being and development than homework, so make sure these take priority.

Victoria L. Dunckley, M.D. is an integrative child, adolescent and adult psychiatrist, the author of Reset Your Child's Brain , and an expert on the effects of screen-time on the developing nervous system.

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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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10 Tips to Get Your Homework Done Fast

Introduction

It's a tale as old as time: the clock ticking away ominously as you sit there, a heap of untouched homework glaring at you. The common hurdle many face is not the complexity of homework but the time management and discipline it requires. As the night descends, the looming deadline causes stress levels to skyrocket. However, fret not! Through this article, we unfold ten practical homework tips and hacks aimed at transforming this daunting task into a manageable one. Let's break it down together and achieve ultimate motivation.

Make a To-Do List

The first step towards conquering your homework begins on a note of organization. Drafting a to-do list is a classic yet effective homework tip. This list will serve as your roadmap, outlining the tasks at hand. It not only organizes your thoughts but also provides a clear picture of the workload, helping to prioritize tasks accordingly.

Gather Your Resources

Before diving into the homework ocean, ensure you have all the necessary gear. Books, notes, stationery, and any other materials should be at arm's length. This prep step is a significant time-saver. It's also a moment to seek homework help if you realize you're missing crucial information. Having everything ready will smoothen the journey, ensuring you don't have to scurry around searching for a pen or a textbook amidst a study session.

Seek Help When Needed

There's no glory in struggling alone. When a concept seems confusing, seeking homework help from teachers, peers or online platforms can provide clarity. Platforms like Tutorpeers come in handy, offering assistance in over 50 subjects with affordable tutors available 24/7. The best part? All studying happens on the platform, eliminating the need for extra apps. This smart strategy not only saves time but also builds a better understanding, making your homework journey a lot smoother.

Create a Timetable

A timetable is your game plan. Allocate time slots to each task based on its complexity and urgency. This structure provides a clear vision, helps in tracking your progress, and ensures that you are on schedule. It's a step closer to mastering the art of time management, a core element in achieving homework success.

Stay tuned as we delve deeper into more insightful homework hacks in the following sections aimed to ease your homework routine, offering a lifeline when you're in dire need of homework help.

Designate a Distraction-free Zone

Crafting the right environment is crucial for homework success. Dedicate a spot that's not only free from distractions like noise or visual clutter, but also inviting and comfortable. Ensure you have a comfy chair, a table at the right height, and enough room to spread your resources. Personalize your space with elements that make it enjoyable to be at—be it a plant, some soft music, or pictures that inspire you. This homework hack goes beyond just limiting distractions—it's about creating a space where your mind can focus and flourish.

Limit Technology Usage

It's easy to lose track of time browsing social media or responding to messages. Create a tech-free bubble during your homework time. Keep your phone, tablet, or other distractions in another room. If you need a device for your work, consider using apps that block distractions.

Team Up With a Study Buddy

Companionship can make the daunting homework journey enjoyable. A study buddy brings a different perspective, and together you can divide tasks, discuss concepts, and keep each other on track. It's a blend of social interaction and productivity. Platforms like Tutorpeers offer a fantastic avenue to connect with peers for one-on-one tutoring sessions. Whether it's homework assignments or exam prep, having a study buddy from Tutorpeers can significantly enrich your learning experience. Ready to elevate your homework game? Sign up as a learner on Tutorpeers and discover a community ready to support your academic journey!

Take Scheduled Breaks

Continuous study sessions can lead to burnout, hampering productivity. Techniques like the Pomodoro Technique, working for 25 minutes followed by a 5-minute break, can be effective. However, everyone's rhythm is different. Some might find longer work intervals of 2 hours with a 15 to 20-minute break more suitable. The key is to find a rhythm that keeps you refreshed and focused. Tailoring your break schedule to what suits you best can significantly enhance your concentration and efficiency, making the homework routine more sustainable and less stressful.

Reward Your Progress

Positive reinforcement is a powerful motivator. Set up a reward system to celebrate small and big wins alike. Finished a challenging assignment? Treat yourself to a Starbucks pumpkin spice latte. Maintained a consistent homework routine for a month? Maybe it's time to discuss that iPhone 15 reward with your parents. By associating rewards with accomplishments, you create a motivating cycle that makes tackling homework a more enticing endeavor. This cycle of work and reward fosters a positive attitude towards homework, steering you towards a path of homework success.

Prioritize and Chunk Your Tasks

Start by listing all your assignments and categorize them based on their due dates and importance. Tackle the most urgent and challenging tasks first. This approach not only helps you meet deadlines but also allows you to focus on complex tasks while your energy levels are high.

Once you've prioritized your assignments, break them down into smaller, more manageable pieces. For example, if you have a 10-page essay to write, aim to complete two pages a day instead of cramming it all into one night. This method makes the work less daunting and gives you a sense of accomplishment as you tick off each mini-goal.

By combining prioritization with task chunking, you'll find that your homework becomes much more manageable. You'll reduce stress, improve your focus, and, most importantly, you'll get your homework done more efficiently.

Conclusion:

The voyage through piles of homework need not be solitary or dreary. Armed with these 10 insightful tips, navigating through the homework landscape can be a more organized, less stressful endeavor. Implementing these strategies can usher in a transformative approach towards homework, morphing it from a dreaded task to a manageable, even enjoyable endeavor. Embrace these hacks, seek homework help when needed, and stride confidently on the path of academic success. Your journey towards achieving homework success just got a lot smoother!

Q: How can I enjoy doing homework?

A: To enjoy doing homework, try to make it more engaging. Use colorful notes, listen to calming music, or turn it into a game. The key is to find what makes the task enjoyable for you.

Q: What's the best time of day to do homework for maximum efficiency?

A: The best time to do homework varies from person to person. Some people are more productive in the morning, while others find their focus in the evening. Experiment to find your peak productivity hours.

Q: How long does it take to receive scores?

A: The time it takes to receive scores can vary depending on the type of assignment and the grading process. For most regular homework assignments, you can expect feedback within a week.

Q: Is multitasking an effective way to get homework done faster?

A: Multitasking might seem like a good idea, but it often leads to decreased focus and quality. It's generally more effective to concentrate on one task at a time.

Q: How can I minimize distractions while doing homework?

A: To minimize distractions, create a dedicated, clutter-free workspace. Use apps or techniques like the Pomodoro Technique to manage your time and take short, scheduled breaks to recharge.

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Is homework a necessary evil?

After decades of debate, researchers are still sorting out the truth about homework’s pros and cons. One point they can agree on: Quality assignments matter.

By Kirsten Weir

March 2016, Vol 47, No. 3

Print version: page 36

• Schools and Classrooms

Homework battles have raged for decades. For as long as kids have been whining about doing their homework, parents and education reformers have complained that homework's benefits are dubious. Meanwhile many teachers argue that take-home lessons are key to helping students learn. Now, as schools are shifting to the new (and hotly debated) Common Core curriculum standards, educators, administrators and researchers are turning a fresh eye toward the question of homework's value.

But when it comes to deciphering the research literature on the subject, homework is anything but an open book.

The 10-minute rule

In many ways, homework seems like common sense. Spend more time practicing multiplication or studying Spanish vocabulary and you should get better at math or Spanish. But it may not be that simple.

Homework can indeed produce academic benefits, such as increased understanding and retention of the material, says Duke University social psychologist Harris Cooper, PhD, one of the nation's leading homework researchers. But not all students benefit. In a review of studies published from 1987 to 2003, Cooper and his colleagues found that homework was linked to better test scores in high school and, to a lesser degree, in middle school. Yet they found only faint evidence that homework provided academic benefit in elementary school ( Review of Educational Research , 2006).

Then again, test scores aren't everything. Homework proponents also cite the nonacademic advantages it might confer, such as the development of personal responsibility, good study habits and time-management skills. But as to hard evidence of those benefits, "the jury is still out," says Mollie Galloway, PhD, associate professor of educational leadership at Lewis & Clark College in Portland, Oregon. "I think there's a focus on assigning homework because [teachers] think it has these positive outcomes for study skills and habits. But we don't know for sure that's the case."

Even when homework is helpful, there can be too much of a good thing. "There is a limit to how much kids can benefit from home study," Cooper says. He agrees with an oft-cited rule of thumb that students should do no more than 10 minutes a night per grade level — from about 10 minutes in first grade up to a maximum of about two hours in high school. Both the National Education Association and National Parent Teacher Association support that limit.

Beyond that point, kids don't absorb much useful information, Cooper says. In fact, too much homework can do more harm than good. Researchers have cited drawbacks, including boredom and burnout toward academic material, less time for family and extracurricular activities, lack of sleep and increased stress.

In a recent study of Spanish students, Rubén Fernández-Alonso, PhD, and colleagues found that students who were regularly assigned math and science homework scored higher on standardized tests. But when kids reported having more than 90 to 100 minutes of homework per day, scores declined ( Journal of Educational Psychology , 2015).

"At all grade levels, doing other things after school can have positive effects," Cooper says. "To the extent that homework denies access to other leisure and community activities, it's not serving the child's best interest."

Children of all ages need down time in order to thrive, says Denise Pope, PhD, a professor of education at Stanford University and a co-founder of Challenge Success, a program that partners with secondary schools to implement policies that improve students' academic engagement and well-being.

"Little kids and big kids need unstructured time for play each day," she says. Certainly, time for physical activity is important for kids' health and well-being. But even time spent on social media can help give busy kids' brains a break, she says.

All over the map

But are teachers sticking to the 10-minute rule? Studies attempting to quantify time spent on homework are all over the map, in part because of wide variations in methodology, Pope says.

A 2014 report by the Brookings Institution examined the question of homework, comparing data from a variety of sources. That report cited findings from a 2012 survey of first-year college students in which 38.4 percent reported spending six hours or more per week on homework during their last year of high school. That was down from 49.5 percent in 1986 ( The Brown Center Report on American Education , 2014).

The Brookings report also explored survey data from the National Assessment of Educational Progress, which asked 9-, 13- and 17-year-old students how much homework they'd done the previous night. They found that between 1984 and 2012, there was a slight increase in homework for 9-year-olds, but homework amounts for 13- and 17-year-olds stayed roughly the same, or even decreased slightly.

Yet other evidence suggests that some kids might be taking home much more work than they can handle. Robert Pressman, PhD, and colleagues recently investigated the 10-minute rule among more than 1,100 students, and found that elementary-school kids were receiving up to three times as much homework as recommended. As homework load increased, so did family stress, the researchers found ( American Journal of Family Therapy , 2015).

Many high school students also seem to be exceeding the recommended amounts of homework. Pope and Galloway recently surveyed more than 4,300 students from 10 high-achieving high schools. Students reported bringing home an average of just over three hours of homework nightly ( Journal of Experiential Education , 2013).

On the positive side, students who spent more time on homework in that study did report being more behaviorally engaged in school — for instance, giving more effort and paying more attention in class, Galloway says. But they were not more invested in the homework itself. They also reported greater academic stress and less time to balance family, friends and extracurricular activities. They experienced more physical health problems as well, such as headaches, stomach troubles and sleep deprivation. "Three hours per night is too much," Galloway says.

In the high-achieving schools Pope and Galloway studied, more than 90 percent of the students go on to college. There's often intense pressure to succeed academically, from both parents and peers. On top of that, kids in these communities are often overloaded with extracurricular activities, including sports and clubs. "They're very busy," Pope says. "Some kids have up to 40 hours a week — a full-time job's worth — of extracurricular activities." And homework is yet one more commitment on top of all the others.

"Homework has perennially acted as a source of stress for students, so that piece of it is not new," Galloway says. "But especially in upper-middle-class communities, where the focus is on getting ahead, I think the pressure on students has been ratcheted up."

Yet homework can be a problem at the other end of the socioeconomic spectrum as well. Kids from wealthier homes are more likely to have resources such as computers, Internet connections, dedicated areas to do schoolwork and parents who tend to be more educated and more available to help them with tricky assignments. Kids from disadvantaged homes are more likely to work at afterschool jobs, or to be home without supervision in the evenings while their parents work multiple jobs, says Lea Theodore, PhD, a professor of school psychology at the College of William and Mary in Williamsburg, Virginia. They are less likely to have computers or a quiet place to do homework in peace.

"Homework can highlight those inequities," she says.

Quantity vs. quality

One point researchers agree on is that for all students, homework quality matters. But too many kids are feeling a lack of engagement with their take-home assignments, many experts say. In Pope and Galloway's research, only 20 percent to 30 percent of students said they felt their homework was useful or meaningful.

"Students are assigned a lot of busywork. They're naming it as a primary stressor, but they don't feel it's supporting their learning," Galloway says.

"Homework that's busywork is not good for anyone," Cooper agrees. Still, he says, different subjects call for different kinds of assignments. "Things like vocabulary and spelling are learned through practice. Other kinds of courses require more integration of material and drawing on different skills."

But critics say those skills can be developed with many fewer hours of homework each week. Why assign 50 math problems, Pope asks, when 10 would be just as constructive? One Advanced Placement biology teacher she worked with through Challenge Success experimented with cutting his homework assignments by a third, and then by half. "Test scores didn't go down," she says. "You can have a rigorous course and not have a crazy homework load."

Still, changing the culture of homework won't be easy. Teachers-to-be get little instruction in homework during their training, Pope says. And despite some vocal parents arguing that kids bring home too much homework, many others get nervous if they think their child doesn't have enough. "Teachers feel pressured to give homework because parents expect it to come home," says Galloway. "When it doesn't, there's this idea that the school might not be doing its job."

Galloway argues teachers and school administrators need to set clear goals when it comes to homework — and parents and students should be in on the discussion, too. "It should be a broader conversation within the community, asking what's the purpose of homework? Why are we giving it? Who is it serving? Who is it not serving?"

Until schools and communities agree to take a hard look at those questions, those backpacks full of take-home assignments will probably keep stirring up more feelings than facts.

Further reading

• Cooper, H., Robinson, J. C., & Patall, E. A. (2006). Does homework improve academic achievement? A synthesis of research, 1987-2003. Review of Educational Research, 76 (1), 1–62. doi: 10.3102/00346543076001001
• Galloway, M., Connor, J., & Pope, D. (2013). Nonacademic effects of homework in privileged, high-performing high schools. The Journal of Experimental Education, 81 (4), 490–510. doi: 10.1080/00220973.2012.745469
• Pope, D., Brown, M., & Miles, S. (2015). Overloaded and underprepared: Strategies for stronger schools and healthy, successful kids . San Francisco, CA: Jossey-Bass.

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

The pandemic made the conversation around homework more crucial 

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

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

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

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

'Get organized' ahead of back-to-school

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

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

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

Breaking up assignments can also make things easier to tackle.

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

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

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

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

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

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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The Dark Side of Homework: Why It’s Harmful and What the Statistics Say

Pencils down, backpacks zipped—the after-school battle that’s eroding our children’s well-being and widening educational gaps has a name: homework. This seemingly innocuous academic tradition has become a contentious issue in recent years, sparking debates among educators, parents, and policymakers alike. As we delve into the dark side of homework, we’ll explore its history, examine its impact on students, and consider alternatives that could reshape the future of education.

The practice of assigning homework has been a cornerstone of education for centuries, with its roots tracing back to the early days of formal schooling. Initially conceived as a way to reinforce classroom learning and instill discipline, homework has evolved into a complex and often controversial aspect of modern education. Today, the homework debate rages on, with proponents arguing for its necessity in academic achievement and critics pointing to its detrimental effects on student well-being and family life.

The importance of examining homework’s impact on students cannot be overstated. As our understanding of child development and learning processes advances, it’s crucial to reevaluate long-standing educational practices. The homework question touches on fundamental issues of equity, mental health, and the very purpose of education itself. By critically analyzing the role of homework in our educational system, we can work towards creating more effective and supportive learning environments for all students.

The Negative Effects of Homework on Student Well-being

One of the most significant concerns surrounding homework is its impact on student well-being. The Alarming Reality: What Percent of Students Are Stressed by Homework? reveals that a staggering number of students experience stress and anxiety related to their after-school assignments. This stress can manifest in various ways, from physical symptoms like headaches and stomach aches to emotional distress and feelings of overwhelm.

The pressure to complete homework often comes at the expense of valuable family time and social interactions. As students struggle to balance their academic responsibilities with extracurricular activities and personal interests, family dinners become rushed affairs, and quality time with loved ones becomes a luxury. This erosion of family connections can have long-lasting effects on a child’s emotional development and sense of security.

Moreover, the time-consuming nature of homework can significantly impact students’ sleep patterns and physical health. Late nights spent completing assignments lead to sleep deprivation, which in turn affects cognitive function, mood regulation, and overall well-being. Understanding Homeostatic Imbalance and Stress: A Comprehensive Guide with Worksheet Answers sheds light on how disrupted sleep patterns can contribute to a cascade of health issues.

Perhaps most concerning is the potential for homework to diminish students’ interest in learning and contribute to academic burnout. When learning becomes synonymous with tedious, repetitive tasks, students may lose their natural curiosity and enthusiasm for education. This disengagement can have far-reaching consequences, affecting not only academic performance but also future career aspirations and lifelong learning attitudes.

Homework and Academic Performance: A Surprising Relationship

Contrary to popular belief, the relationship between homework and academic achievement is not as straightforward as one might assume. Numerous studies have shown a limited correlation between homework and improved performance, particularly for younger students. This surprising finding challenges the long-held assumption that more homework inevitably leads to better academic outcomes.

The law of diminishing returns applies to homework as well. While some homework may be beneficial, there comes a point where additional assignments yield little to no academic benefit. This threshold varies depending on the student’s age, with high school students generally able to handle more homework than elementary or middle school students. However, even for older students, excessive homework can lead to burnout and decreased motivation.

It’s important to note that the effectiveness of homework differs across age groups. For younger children, homework has been shown to have minimal impact on academic achievement. As students progress through middle and high school, homework can become more beneficial, but only when it’s carefully designed and appropriately challenging.

The quality of homework assignments is far more important than quantity. Meaningful, engaging tasks that reinforce classroom learning or encourage independent exploration are more likely to yield positive results than rote memorization or busywork. Educators and policymakers must focus on creating homework policies that prioritize quality over quantity, ensuring that out-of-school assignments truly contribute to student learning and growth.

Stress and Homework: What the Statistics Reveal

The statistics surrounding homework-related stress are alarming. Studies have consistently shown that a high percentage of students report experiencing stress and anxiety due to homework demands. In some surveys, as many as 70-80% of students indicate that homework is a significant source of stress in their lives.

When comparing stress levels across different educational systems, it becomes clear that homework practices vary widely. Countries with high-performing education systems, such as Finland, often assign less homework than their counterparts, challenging the notion that more homework equates to better academic outcomes. These international comparisons provide valuable insights into alternative approaches to education that prioritize student well-being alongside academic achievement.

The long-term effects of academic stress on mental health are a growing concern among researchers and mental health professionals. Chronic stress during childhood and adolescence can lead to increased risk of anxiety disorders, depression, and other mental health issues later in life. Overcoming Math Stress: Strategies for Confidence and Success in Mathematics explores how subject-specific stress, such as math anxiety, can have lasting impacts on students’ academic and personal lives.

Interestingly, gender differences in homework-related stress have been observed in various studies. Girls often report higher levels of stress and anxiety related to homework compared to boys. This disparity may be attributed to societal expectations, differences in coping strategies, or other factors that require further investigation to fully understand and address.

The Equity Issue: How Homework Perpetuates Inequality

One of the most troubling aspects of homework is its potential to exacerbate existing educational inequalities. Students from different socioeconomic backgrounds often face vastly different circumstances when it comes to completing homework assignments. Disparities in home resources and support can significantly impact a student’s ability to succeed academically.

For students from low-income families, homework can present numerous challenges. Limited access to technology, quiet study spaces, or academic resources can make completing assignments difficult or impossible. Parents working multiple jobs may have less time to assist with homework, putting their children at a disadvantage compared to peers with more available parental support. The Pervasive Daily Stress of Poverty: Unraveling Its Impact on Brain Development highlights how these socioeconomic factors can have far-reaching effects on a child’s cognitive development and academic potential.

Homework’s role in widening the achievement gap is a critical concern. As students from privileged backgrounds benefit from additional resources and support, those from disadvantaged backgrounds may fall further behind. This cycle can perpetuate and even amplify existing inequalities, making it increasingly difficult for students from low-income families to achieve academic success and social mobility.

Cultural biases in homework assignments can further compound these issues. Assignments that assume certain cultural knowledge or experiences may inadvertently disadvantage students from diverse backgrounds. Educators must be mindful of these potential biases and strive to create inclusive, culturally responsive homework practices that support all students’ learning and growth.

Alternatives to Traditional Homework

As the drawbacks of traditional homework become increasingly apparent, educators and researchers are exploring alternative approaches to out-of-school learning. Project-based learning approaches offer one promising alternative, encouraging students to engage in long-term, interdisciplinary projects that foster creativity, critical thinking, and real-world problem-solving skills.

The flipped classroom model is another innovative approach that reimagines the role of homework. In this model, students engage with instructional content at home through videos or readings, while class time is devoted to collaborative problem-solving and hands-on activities. This approach allows for more personalized instruction and support during school hours, potentially reducing the need for extensive homework assignments.

Personalized learning strategies, facilitated by advancements in educational technology, offer yet another alternative to traditional homework. These approaches tailor assignments to individual students’ needs, interests, and learning styles, potentially increasing engagement and reducing unnecessary stress. Gloria’s Study Challenge: The Impact of One More Hour and the Hidden Costs of Interruptions explores how personalized study strategies can impact learning outcomes.

Emphasizing in-class practice and collaboration is another way to reduce the burden of homework while still promoting learning and skill development. By providing more opportunities for guided practice during school hours, teachers can ensure that students receive immediate feedback and support, potentially reducing the need for extensive at-home practice.

Conclusion: Rethinking Homework for a Better Educational Future

As we’ve explored throughout this article, the traditional approach to homework is fraught with challenges. From its negative impact on student well-being to its potential to exacerbate educational inequalities, homework as we know it may be doing more harm than good. The limited correlation between homework and academic achievement, particularly for younger students, further calls into question the value of extensive out-of-school assignments.

A balanced approach to out-of-school learning is crucial. While some form of independent practice and exploration outside of school hours may be beneficial, it’s essential to consider the quality, quantity, and purpose of these assignments. Educators and policymakers must prioritize student well-being, equity, and meaningful learning experiences when developing homework policies.

The need for education reform and policy changes is clear. Is Homework Necessary? Examining the Debate and Its Impact on Student Well-being delves deeper into this question, challenging long-held assumptions about the role of homework in education. As we move forward, it’s crucial to consider alternative approaches that support student learning without sacrificing their mental health, family time, or love of learning.

Encouraging further research and discussion on homework practices is essential for developing evidence-based policies that truly serve students’ best interests. By critically examining our current practices and remaining open to innovative approaches, we can work towards an educational system that nurtures well-rounded, engaged, and lifelong learners.

As we conclude this exploration of the dark side of homework, it’s clear that the time has come to reevaluate our approach to out-of-school learning. By addressing the stress, inequity, and limited benefits associated with traditional homework, we can pave the way for a more effective, equitable, and student-centered education system. The Power of Playtime: How Recess Reduces Stress in Students reminds us of the importance of balance in education, highlighting the need for policies that support both academic growth and overall well-being.

The homework debate is far from over, but by continuing to question, research, and innovate, we can work towards educational practices that truly serve the needs of all students. As parents, educators, and policymakers, it’s our responsibility to ensure that our children’s education nurtures their curiosity, supports their well-being, and prepares them for success in an ever-changing world. Let’s reimagine homework not as a nightly battle, but as an opportunity for meaningful learning, growth, and discovery.

References:

1. Cooper, H., Robinson, J. C., & Patall, E. A. (2006). Does homework improve academic achievement? A synthesis of research, 1987–2003. Review of Educational Research, 76(1), 1-62.

2. Galloway, M., Conner, J., & Pope, D. (2013). Nonacademic effects of homework in privileged, high-performing high schools. The Journal of Experimental Education, 81(4), 490-510.

3. OECD (2014). Does homework perpetuate inequities in education? PISA in Focus, No. 46, OECD Publishing, Paris.

4. Kralovec, E., & Buell, J. (2000). The end of homework: How homework disrupts families, overburdens children, and limits learning. Beacon Press.

5. Marzano, R. J., & Pickering, D. J. (2007). Special topic: The case for and against homework. Educational Leadership, 64(6), 74-79.

6. Vatterott, C. (2018). Rethinking homework: Best practices that support diverse needs. ASCD.

7. Kohn, A. (2006). The homework myth: Why our kids get too much of a bad thing. Da Capo Press.

8. Pressman, R. M., Sugarman, D. B., Nemon, M. L., Desjarlais, J., Owens, J. A., & Schettini-Evans, A. (2015). Homework and family stress: With consideration of parents’ self confidence, educational level, and cultural background. The American Journal of Family Therapy, 43(4), 297-313.

9. Hattie, J. (2008). Visible learning: A synthesis of over 800 meta-analyses relating to achievement. Routledge.

10. Sahlberg, P. (2015). Finnish lessons 2.0: What can the world learn from educational change in Finland? Teachers College Press.

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I’m So Stressed Out! Fact Sheet

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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

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 

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Reducing Homework Stress

By Lori Lite

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

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

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

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

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

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By submitting my email address. i certify that i am 13 years of age or older, agree to recieve marketing email messages from the princeton review, and agree to terms of use., homework wars: high school workloads, student stress, and how parents can help.

Studies of typical homework loads vary : In one, a Stanford researcher found that more than two hours of homework a night may be counterproductive. The research , conducted among students from 10 high-performing high schools in upper-middle-class California communities, found that too much homework resulted in stress, physical health problems and a general lack of balance.

Additionally, the  2014 Brown Center Report on American Education , found that with the exception of nine-year-olds, the amount of homework schools assign has remained relatively unchanged since 1984, meaning even those in charge of the curricula don't see a need for adding more to that workload.

But student experiences don’t always match these results. On our own Student Life in America survey, over 50% of students reported feeling stressed, 25% reported that homework was their biggest source of stress, and on average teens are spending one-third of their study time feeling stressed, anxious, or stuck.

The disparity can be explained in one of the conclusions regarding the Brown Report:

Of the three age groups, 17-year-olds have the most bifurcated distribution of the homework burden. They have the largest percentage of kids with no homework (especially when the homework shirkers are added in) and the largest percentage with more than two hours.

So what does that mean for parents who still endure the homework wars at home?

Read More: Teaching Your Kids How To Deal with School Stress

It means that sometimes kids who are on a rigorous college-prep track, probably are receiving more homework, but the statistics are melding it with the kids who are receiving no homework. And on our survey, 64% of students reported that their parents couldn’t help them with their work. This is where the real homework wars lie—not just the amount, but the ability to successfully complete assignments and feel success.

Parents want to figure out how to help their children manage their homework stress and learn the material.

Our Top 4 Tips for Ending Homework Wars

1. have a routine..

Every parenting advice article you will ever read emphasizes the importance of a routine. There’s a reason for that: it works. A routine helps put order into an often disorderly world. It removes the thinking and arguing and “when should I start?” because that decision has already been made. While routines must be flexible to accommodate soccer practice on Tuesday and volunteer work on Thursday, knowing in general when and where you, or your child, will do homework literally removes half the battle.

2. Have a battle plan.

Overwhelmed students look at a mountain of homework and think “insurmountable.” But parents can look at it with an outsider’s perspective and help them plan. Put in an extra hour Monday when you don’t have soccer. Prepare for the AP Chem test on Friday a little at a time each evening so Thursday doesn’t loom as a scary study night (consistency and repetition will also help lock the information in your brain). Start reading the book for your English report so that it’s underway. Go ahead and write a few sentences, so you don’t have a blank page staring at you. Knowing what the week will look like helps you keep calm and carry on.

3. Don’t be afraid to call in reserves.

You can’t outsource the “battle” but you can outsource the help ! We find that kids just do better having someone other than their parents help them —and sometimes even parents with the best of intentions aren’t equipped to wrestle with complicated physics problem. At The Princeton Review, we specialize in making homework time less stressful. Our tutors are available 24/7 to work one-to-one in an online classroom with a chat feature, interactive whiteboard, and the file sharing tool, where students can share their most challenging assignments.

4. Celebrate victories—and know when to surrender.

Students and parents can review completed assignments together at the end of the night -- acknowledging even small wins helps build a sense of accomplishment. If you’ve been through a particularly tough battle, you’ll also want to reach reach a cease-fire before hitting your bunk. A war ends when one person disengages. At some point, after parents have provided a listening ear, planning, and support, they have to let natural consequences take their course. And taking a step back--and removing any pressure a parent may be inadvertently creating--can be just what’s needed.

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The ADHD Homework System We Swear By

Homework stress is real — and exhausting for parents and students alike. spare your family the drama and fights by following this homework system designed for children with adhd and learning disabilities..

ADHD + Executive Function Deficits = Stress

Homework requires children with ADHD to copy assignments correctly, bring home the right books, keep track of due dates and hand in finished work — all difficult for anyone with poor memory, focus, or attention to detail. While it may take a few months to become a habit, creating consistent routines at home and at school will result in better work skills, a sense of accomplishment, less homework stress — and lots of after-school smiles.

Step 1: Get the Teachers On Board

For many kids with ADHD, bringing home each day's assignments is as tough as the work itself. Teachers should post the day's assignments, read them aloud to reinforce, and distribute assignment sheets or make sure that there is time in class for each child to record homework homework assignments in a planner. Ask the teacher to review or sign your child's homework planner before class ends.

Step Two: Don't Leave School Without....

Emphasize the daily routine of checking the assignment sheet before leaving class to make sure all the necessary materials are in the backpack. Help your child establish a list of partner classmates or "study buddies" with whom he can check backpacks before leaving school, and call or text with questions about the assignments. Some teachers record daily assignments on their website, blog, or voicemail, as well.

[ Free Download: Top 5 Homework Frustrations — and Fixes for Each ]

Step 3: Set Up the Home Routine

Set a specific time (in discussion with your child) that is homework time . To develop the homework habit, it's important to keep that schedule as consistent as possible each day. Studies show that beginning homework within an hour after arrival home from school/after-school activities helps kids succeed. So, if your family schedule permits, give your child a snack, some brief down time if needed, and then get started.

Step 4: Designate a Homework Location

Create a dedicated and consistent homework location , in a quiet spot with good lighting, for homework to be done each day. Choose a location as free as possible from the kinds of visual distractions that cause ADHD minds to wander. Rule out television, screen time, or music with words during homework time. Experiment to determine whether your child concentrates best in silence or with white noise.

Step 5: Be Your Child's Coach

Review the assignments that came home for the day with your child before she starts to work. Separate the tasks into discrete sections and decide upon a time allotment for each section. As your child completes each assignment, review it to be sure all parts are complete. On a note card or the homework journal or assignment sheet, help her check off each separate task as it is completed.

Step 6: Help Him Get Started

Children with ADHD often have a hard time getting started on new tasks. Read the directions together for each segment, highlight key words in the directions, discuss how to tackle the first problem/item. Once your child knows what to do, leave him to complete homework independently. Let him know you are nearby to answer questions or, for easily distracted children, sit in the room doing another task.

[ Free Guide: Proven Homework Help for Kids with ADHD ]

Step 7: Use a Timer

Timers are great tools for daydreamers. For elementary and middle-school children with ADHD, 5- to 20-minute increments work well. Once the first 10-minute block is up, kids often hit their stride and keep working. Expand the segment time if your child is concentrating well. Vary the time per subject to meet your child's needs.

Step 8: Take Breaks, Refocus

When the timer indicates that 20 minutes have past, allow your child to move, walk-around, jump-rope for 2-3 minutes in between sections of work. Large motor movement enhances alertness. If your child becomes distracted during a segment of work, tap him on the shoulder, comments on well he is doing, and re-alert the brain to the task at hand.

Step 9: Praise Effort

Reinforce task completion with specific verbal praise. Let her know how impressed you are with how hard she has worked. Be as specific as you can. "I can see that it took a lot of time and effort to hold the paper with your left hand and write those sentences so neatly with your right hand."

Step 10: Create a Home for Completed Homework

Kids with ADHD are famous for misplacing homework between home and school . Create a “school staging center” at home that contains a homework folder for all completed homework. When the assignment is done, it goes straight into the folder, which in turn goes into a designated pocket of her backpack. Place a note on his backpack to remind him in the A.M. to check that all homework is there.

Step 11: Diagnose Problems

When kids can't get homework done, address the underlying cause. Is the amount of homework overwhelming? Don't let your child spend an excessive amount of time on homework. Speak to the teacher. Perhaps a tutor is needed. Is inability to focus a serious constraint? Discuss an after-school medication dose with your child's doctor.

Step 12: Have a Plan for Long-Term Assignments

The toughest challenge for many kids with ADHD is the long-range assignment . Go over it with your child. Write the due date on a master calendar, and break the assignment into parts, each with its own deadline. If his assignment is to write a book report on a 200-page book, and it’s due in two weeks, he can plan to read 20 pages a night, and use the last four days to write and proofread the report.

Step 13: Make Reading Homework Fun

For children who are given lots of reading assignments, reading aloud together can make homework relaxing instead of a chore. He can read the left-hand page and you can read the right-hand page. Help your child develop reading comprehension by asking questions like, “Why do you think the princess went to the castle?” or, “Do you think Buddy will win the big race?”

[ Free Webinar Replay: “‘I Forgot My Homework… Again!’” Fortifying Executive Functions to Solve School Disorganization ]

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End Homework Anxiety: Stress-Busting Techniques for Your Child

Sometimes kids dread homework because they'd rather be outside playing when they're not at school. But, sometimes a child's resistance to homework is more intense than a typical desire to be having fun, and it can be actually be labeled as homework anxiety: a legitimate condition suffered by some students who feel intense feelings of fear and dread when it comes to doing homework. Read on to learn about what homework anxiety is and whether your child may be suffering from it.

What is Homework Anxiety?

Homework anxiety is a condition in which students stress about and fear homework, often causing them to put homework off until later . It is a self-exacerbating condition because the longer the student puts off the homework, the more anxiety they feel about it, and the more pressure they experience to finish the work with less time. Homework anxiety can cripple some kids who are perfectly capable of doing the work, causing unfinished assignments and grades that slip.

What Causes Homework Anxiety?

There are many causes of homework anxiety, and there can be multiple factors spurring feelings of fear and stress. Some common causes of homework anxiety include:

• Other anxiety issues: Students who tend to suffer anxiety and worry, in general, can begin to associate anxiety with their homework, as well.
• Fear of testing: Often, homework is associated with upcoming tests and quizzes, which affect grades. Students can feel pressure related to being "graded" and avoid homework since it feels weighty and important.
• General school struggle: When students are struggling in school or with grades, they may feel a sense of anxiety about learning and school in general.
• Lack of support: Without a parent, sibling, tutor, or other help at home, students may feel that they won't have the necessary support to complete an assignment.
• Perfectionism: Students who want to perform perfectly in school may get anxious about completing a homework assignment perfectly and, in turn, procrastinate.

Basic Tips for Helping with Homework Anxiety

To help your child with homework anxiety, there are a few basic tips to try. Set time limits for homework, so that students know there is a certain time of the day when they must start and finish assignments. This helps them avoid putting off homework until it feels too rushed and pressured. Make sure your student has support available when doing their work, so they know they'll be able to ask for help if needed. Teaching your child general tips to deal with anxiety can also help, like deep breathing, getting out to take a short walk, or quieting racing thoughts in their mind to help them focus.

How can the Brain Balance Program Help with Homework Anxiety?

Extensive scientific research demonstrates that the brain is malleable, allowing for brain connectivity change and development and creating an opportunity for improvement at any age. Brain Balance has applied this research to develop a program that focuses on building brain connectivity and improving the foundation of development, rather than masking or coping with symptoms.

If you have a child or a teenager who struggles with homework anxiety, an assessment can help to identify key areas for improvement and create an action plan for you and your child. To get started, take our quick, free online assessment by clicking the link below. 

Get started with a plan for your child today.

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What is stress management?

• Identify the causes
• Replace unhealthy coping strategies
• Practice the 4 As

Avoid unnecessary stress

Alter the situation, adapt to the stressor.

• Accept the things you can't change

Move more during your day

• Time management
• Reach out and connect

Make time for fun and relaxation

Maintain balance with a healthy lifestyle.

• Reducing stress in the moment

Stress Management Techniques & Strategies to Deal with Stress

While it may seem like there’s nothing you can do about stress in your life, there are healthy steps you can take to destress and regain control.

It may seem like there’s nothing you can do about stress—no way to avoid it and no way to de-stress completely when it hits. The bills won’t stop coming, there will never be more hours in the day, and your work and family responsibilities will always be demanding. But the truth is, you have a lot more control over stress than you may think. In fact, the simple realization that you’re in control of your life is the foundation of stress management.

Managing stress is all about taking charge: of your thoughts, emotions, schedule, environment, and the way you deal with problems. The ultimate goal is a balanced life, with time for work, relationships, relaxation, and fun—plus the ability to hold up under pressure and meet challenges head on.

Stress management involves using various techniques and coping strategies to improve the way you react to stressful things in your life and build resilience . But it’s not one-size-fits-all. That’s why it’s important to experiment and find out what works best for you. Whether you’re looking to reduce your overall stress levels, avoid unnecessary stressors in your life, or deal with stress in the moment, the following stress management techniques and strategies can help.

Why does stress management matter?

If you’re living with high levels of stress, you’re putting your entire well-being at risk. Stress wreaks havoc on your emotional equilibrium, as well as your overall physical and mental health. It narrows your ability to think clearly, function effectively, and enjoy life.

Identify the causes of stress in your life

Stress management starts with identifying the sources of stress in your life. This isn’t as straightforward as it sounds. While it’s easy to identify major stressors such as changing jobs, moving, or going through a divorce, pinpointing the sources of chronic stress can be more complicated.

It’s all too easy to overlook how your own thoughts, feelings, and behaviors contribute to your everyday stress levels. Sure, you may know that you’re constantly worried about work deadlines, but maybe it’s your procrastination, rather than the actual job demands, that is causing the stress.

To identify what’s really stressing you out, look closely at your habits, attitude, and excuses:

• Do you explain away stress as temporary (“I just have a million things going on right now”) even though you can’t remember the last time you took a breather?
• Do you define stress as an integral part of your work or home life (“Things are always crazy around here”) or as a part of your personality (“I have a lot of nervous energy, that’s all”)?
• Do you blame your stress on other people or outside events, or view it as entirely normal and unexceptional?

Until you accept responsibility for the role you play in creating or maintaining it, your stress level will remain outside your control.

Keep a stress journal

A stress journal can help you identify the regular stressors in your life and the way you deal with them. Each time you feel stressed, make a note of it in your journal or use a stress tracker on your phone. As you keep a daily log, you will begin to see patterns and common themes. Write down:

• What caused your stress (make a guess if you’re unsure).
• How you felt, both physically and emotionally.
• How you acted in response.
• What you did to make yourself feel better.

Replace unhealthy coping strategies with healthy ones

Think about the ways you currently manage and cope with stress in your life. Your stress journal can help you identify them. Are your coping strategies healthy or unhealthy? Many of us cope with stress in ways that make us feel better temporarily—but compound the problem in the long run.

Unhealthy ways of dealing with stress

• Using alcohol or drugs to relax .
• Bingeing on junk or comfort food.
• Zoning out for hours on your phone or TV.
• Withdrawing from friends, family, and social activities.
• Sleeping too much.
• Filling up every minute of the day to avoid facing problems.
• Taking out your stress on others
• Procrastinating.

If your methods of coping with stress aren’t contributing to your greater emotional and physical health, it’s time to find healthier ones. No single method works for everyone or in every situation, so experiment with different stress management techniques and strategies. Focus on what makes you feel calm and in control.

Practice the 4 As of stress management

There are many healthy ways to reduce stress or cope with its effects, but they all require change. You can either change the situation or change your reaction. When deciding which option to choose, it’s helpful to think of the four As: avoid , alter , accept , or adapt .

Not all stress can be avoided, and it’s not healthy to avoid a situation that needs to be addressed. But you may be surprised by the number of stressors in your life that you can eliminate.

Learn how to say “no.” Know your limits and stick to them. Whether in your personal or professional life, taking on more than you can handle is a surefire recipe for stress.

Avoid people who stress you out. If someone consistently causes stress in your life, limit the amount of time you spend with that person, or end the relationship.

Take control of your environment. If the evening news makes you anxious, turn off the TV. If traffic makes you tense, take a longer but less-traveled route. If going to the market is an unpleasant chore, do your grocery shopping online.

Avoid hot-button topics . If you get upset over religion or politics, cross them off your conversation list. If you repeatedly argue about the same subject with the same people, stop bringing it up or excuse yourself when it’s the topic of discussion.

Pare down your to-do list. Analyze your schedule, responsibilities, and daily tasks. If you’ve got too much on your plate, distinguish between the “shoulds” and the “musts.” Drop tasks that aren’t truly necessary to the bottom of the list or eliminate them entirely.

If you can’t avoid a stressful situation, try to alter it. Often, this involves changing the way you communicate and operate in your daily life.

Express your feelings instead of bottling them up. If something or someone is bothering you, communicate your concerns in an open and respectful way. If you don’t voice your feelings, resentment will build and the stress will increase.

Be willing to compromise. When you ask someone to change their behavior, be willing to do the same. If you both are willing to bend at least a little, you’ll have a good chance of finding a happy middle ground.

Be more assertive.  Don’t take a backseat in your own life. Deal with problems head on, doing your best to anticipate and prevent them. If you’ve got an exam to study for and your chatty roommate just got home, say up front that you only have five minutes to talk.

Find balance. All work and no play is a recipe for burnout. Try to find a balance between work and family life, social activities and solitary pursuits, daily responsibilities and downtime.

If you can’t change the stressor, change yourself. You can adapt to stressful situations and regain your sense of control by changing your expectations and attitude.

Reframe problems. Try to view stressful situations from a more positive perspective. Rather than fuming about a traffic jam, look at it as an opportunity to pause and regroup, listen to your favorite radio station, or enjoy some alone time.

Look at the big picture. Take perspective of the stressful situation. Ask yourself how important it will be in the long run. Will it matter in a month? A year? Is it really worth getting upset over? If the answer is no, focus your time and energy elsewhere.

Adjust your standards. Perfectionism is a major source of avoidable stress. Stop setting yourself up for failure by demanding perfection. Set reasonable standards for yourself and others, and learn to be okay with “good enough.”

Practice gratitude. When stress is getting you down, take a moment to reflect on all the things you appreciate in your life , including your own positive qualities and gifts. This simple strategy can help you keep things in perspective.

Accept the things you can’t change

Some sources of stress are unavoidable. You can’t prevent or change stressors such as the death of a loved one, a serious illness, or a national recession. In such cases, the best way to cope with stress is to accept things as they are. Acceptance may be difficult, but in the long run, it’s easier than railing against a situation you can’t change.

Don’t try to control the uncontrollable. Many things in life are beyond our control, particularly the behavior of other people. Rather than stressing out over them, focus on the things you can control such as the way you choose to react to problems.

Look for the upside. When facing major challenges, try to look at them as opportunities for personal growth. If your own poor choices contributed to a stressful situation, reflect on them and learn from your mistakes.

Learn to forgive. Accept the fact that we live in an imperfect world and that people make mistakes. Let go of anger and resentments. Free yourself from negative energy by forgiving and moving on.

Share your feelings. Expressing what you’re going through can be very cathartic, even if there’s nothing you can do to alter the stressful situation. Talk to a trusted friend or make an appointment with a therapist.

Speak to a Licensed Therapist

BetterHelp is an online therapy service that matches you to licensed, accredited therapists who can help with depression, anxiety, relationships, and more. Take the assessment and get matched with a therapist in as little as 48 hours.

When you’re stressed, the last thing you probably feel like doing is getting up and exercising. But physical activity is a huge stress reliever—and you don’t have to be an athlete or spend hours in a gym to experience the benefits. Exercise releases endorphins that make you feel good, and it can also serve as a valuable distraction from your daily worries.

While you’ll get the most benefit from regularly exercising for 30 minutes or more, it’s okay to build up your fitness level gradually. Even very small activities can add up over the course of a day. The first step is to get yourself up and moving. Here are some easy ways to incorporate exercise into your daily schedule:

• Put on some music and dance around.
• Take your dog for a walk .
• Walk or cycle to the grocery store.
• Use the stairs at home or work rather than an elevator.
• Park your car in the farthest spot in the lot and walk the rest of the way.
• Pair up with an exercise partner and encourage each other as you work out.
• Play ping-pong or an activity-based video game with your kids.

Using mindful rhythmic exercise to manage stress

While just about any form of physical activity can help burn away tension and stress, rhythmic activities are especially effective. Good choices include walking, running, swimming, dancing, cycling, tai chi, and aerobics. But whatever you choose, make sure it’s something you enjoy so you’re more likely to stick with it.

While you’re exercising, make a conscious effort to pay attention to your body and the physical (and sometimes emotional) sensations you experience as you’re moving. Focus on coordinating your breathing with your movements, for example, or notice how the air or sunlight feels on your skin. Adding this mindfulness element will help you break out of the cycle of negative thoughts that often accompanies overwhelming stress.

Learn to manage your time better

Poor time management can cause a lot of stress. When you’re stretched too thin and running behind, it’s hard to stay calm and focused. Plus, you’ll be tempted to avoid or cut back on all the healthy things you should be doing to keep stress in check, like socializing and getting enough sleep. The good news: there are things you can do to achieve a healthier work-life balance.

Don’t over-commit yourself. Avoid scheduling things back-to-back or trying to fit too much into one day. All too often, we underestimate how long things will take.

Prioritize tasks. Make a list of tasks you have to do, and tackle them in order of importance. Do the high-priority items first. If you have something particularly unpleasant or stressful to do, get it over with early. The rest of your day will be more pleasant as a result.

Break projects into small steps. If a large project seems overwhelming, make a step-by-step plan. Focus on one manageable step at a time, rather than taking on everything at once.

Delegate responsibility. You don’t have to do it all yourself, whether at home, school, or on the job. If other people can take care of the task, why not let them? Let go of the desire to control or oversee every little step. You’ll be letting go of unnecessary stress in the process.

Reach out and connect to people who make you feel good

There is nothing more calming than spending quality time with another human being who makes you feel safe and understood. In fact, face-to-face interaction triggers a cascade of hormones that counteracts the body’s defensive “fight-or-flight” response. It’s nature’s natural stress reliever (as an added bonus, it also helps stave off depression and anxiety). So make it a point to connect regularly—and in person—with family and friends.

[Read: Social Support for Stress Relief]

Keep in mind that the people you talk to don’t have to be able to fix your stress. They simply need to be good listeners. And try not to let worries about looking weak or being a burden keep you from opening up. The people who care about you will be flattered by your trust. It will only strengthen your bond.

Of course, you may not always have someone close by to lean on when you feel overwhelmed by stress, but by building and maintaining a network of close friends you can improve your resiliency to life’s stressors.

Tips for building relationships

• Reach out to a colleague at work.
• Help someone else by volunteering .
• Have lunch or coffee with a friend.
• Ask a loved one to check in with you regularly.
• Call or email an old friend.
• Go for a walk with a workout buddy.
• Schedule a weekly dinner date.
• Meet new people by taking a class or joining a club.
• Confide in a clergy member, teacher, or sports coach.
• Join a support group—either in-person or via on online therapy platform .

Beyond a take-charge approach and a positive attitude, you can reduce stress in your life by carving out “me” time. Don’t get so caught up in the hustle and bustle of life that you forget to take care of your own needs. Nurturing yourself is a necessity, not a luxury. If you regularly make time for fun and relaxation, you’ll be in a better place to handle life’s stressors.

Set aside leisure time. Include rest and relaxation in your daily schedule. Don’t allow other obligations to encroach. This is your time to take a break from all responsibilities and recharge your batteries.

Do something you enjoy every day. Make time for leisure activities that bring you joy, whether it be stargazing, playing the piano, or working on your bike.

Keep your sense of humor. This includes the ability to laugh at yourself. The act of laughing helps your body fight stress in a number of ways.

Take up a relaxation practice. Relaxation techniques such as yoga, meditation, and deep breathing activate the body’s relaxation response , a state of restfulness that is the opposite of the fight or flight or mobilization stress response. As you learn and practice these techniques, your stress levels will decrease and your mind and body will become calm and centered.

In addition to regular exercise, there are other healthy lifestyle choices that can increase your resistance to stress.

Eat a healthy diet . Well-nourished bodies are better prepared to cope with stress, so be mindful of what you eat. Start your day right with breakfast, and keep your energy up and your mind clear with balanced, nutritious meals throughout the day.

Reduce caffeine and sugar. The temporary “highs” caffeine and sugar provide often end with a crash in mood and energy. By reducing the amount of coffee, soft drinks, chocolate, and sugar snacks in your diet , you’ll feel more relaxed and you’ll sleep better.

Avoid alcohol, cigarettes, and drugs. Self-medicating with alcohol or drugs may provide an easy escape from stress, but the relief is only temporary. Don’t avoid or mask the issue at hand; deal with problems head on and with a clear mind.

Get enough sleep. Adequate sleep fuels your mind, as well as your body. Feeling tired will increase your stress because it may cause you to think irrationally.

Tips for reducing stress in the moment

When you’re frazzled by your morning commute, stuck in a stressful meeting at work, or fried from another argument with your spouse, you need a way to manage your stress levels right now . That’s where quick stress relief comes in.

The fastest way to reduce stress is by taking a deep breath and using your senses—what you see, hear, taste, and touch—or through a soothing movement. By viewing a favorite photo, smelling a specific scent, listening to a favorite piece of music, tasting a piece of gum, or hugging a pet, for example, you can quickly relax and focus yourself.

[Read: Quick Stress Relief]

Of course, not everyone responds to each sensory experience in the same way. The key to quick stress relief is to experiment and discover the unique sensory experiences that work best for you.

More Information

• Special Health Report - Special Health Report from Harvard Medical School on Stress. (Harvard Health)
• Tolerating Distress - Workbook and information sheets to help you manage feelings of distress. (Centre for Clinical Interventions)
• How To Relax (Video) - Video to help you ease stress. (Mind)
• Trauma- and Stressor-Related Disorders. (2013). In Diagnostic and Statistical Manual of Mental Disorders . American Psychiatric Association. Link
• Can, Yekta Said, Heather Iles-Smith, Niaz Chalabianloo, Deniz Ekiz, Javier Fernández-Álvarez, Claudia Repetto, Giuseppe Riva, and Cem Ersoy. “How to Relax in Stressful Situations: A Smart Stress Reduction System.” Healthcare 8, no. 2 (April 16, 2020): 100. Link
• Norelli, Samantha K., Ashley Long, and Jeffrey M. Krepps. “Relaxation Techniques.” In StatPearls . Treasure Island (FL): StatPearls Publishing, 2021. Link
• Toussaint, Loren, Quang Anh Nguyen, Claire Roettger, Kiara Dixon, Martin Offenbächer, Niko Kohls, Jameson Hirsch, and Fuschia Sirois. “Effectiveness of Progressive Muscle Relaxation, Deep Breathing, and Guided Imagery in Promoting Psychological and Physiological States of Relaxation.” Evidence-Based Complementary and Alternative Medicine 2021 (July 3, 2021): e5924040. Link
• Unger, Cynthia A, David Busse, and Ilona S Yim. “The Effect of Guided Relaxation on Cortisol and Affect: Stress Reactivity as a Moderator.” Journal of Health Psychology 22, no. 1 (January 1, 2017): 29–38. Link
• Singh, Karuna. “Nutrient and Stress Management.” Journal of Nutrition & Food Sciences 6, no. 4 (2016). Link
• Katsarou, Alexia L., Marios M. Vryonis, Athanassios D. Protogerou, Evangelos C. Alexopoulos, Apostolos Achimastos, Dimitrios Papadogiannis, George P. Chrousos, and Christina Darviri. “Stress Management and Dietary Counseling in Hypertensive Patients: A Pilot Study of Additional Effect.” Primary Health Care Research & Development 15, no. 1 (January 2014): 38–45. Link
• Errisuriz, Vanessa L., Keryn E. Pasch, and Cheryl L. Perry. “Perceived Stress and Dietary Choices: The Moderating Role of Stress Management.” Eating Behaviors 22 (August 1, 2016): 211–16. Link
• Choi, Dong-Woo, Sung-Youn Chun, Sang Ah Lee, Kyu-Tae Han, and Eun-Cheol Park. “Association between Sleep Duration and Perceived Stress: Salaried Worker in Circumstances of High Workload.” International Journal of Environmental Research and Public Health 15, no. 4 (April 2018): 796. Link
• Blaxton, Jessica M., Cindy S. Bergeman, Brenda R. Whitehead, Marcia E. Braun, and Jessic D. Payne. “Relationships Among Nightly Sleep Quality, Daily Stress, and Daily Affect.” The Journals of Gerontology: Series B 72, no. 3 (May 1, 2017): 363–72. Link
• Saleh, Dalia, Nathalie Camart, Fouad Sbeira, and Lucia Romo. “Can We Learn to Manage Stress? A Randomized Controlled Trial Carried out on University Students.” PLOS ONE 13, no. 9 (September 5, 2018): e0200997. Link
• Loprinzi, Paul D., and Emily Frith. “Protective and Therapeutic Effects of Exercise on Stress-Induced Memory Impairment.” The Journal of Physiological Sciences: JPS 69, no. 1 (January 2019): 1–12. Link
• Salmon, P. “Effects of Physical Exercise on Anxiety, Depression, and Sensitivity to Stress: A Unifying Theory.” Clinical Psychology Review 21, no. 1 (February 2001): 33–61. Link

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

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

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

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Therapists share 8 things in your living room that could be causing you stress — and how to handle them

• Your living room may add unnecessary stress to your life, depending on your furniture and decor.
• Therapists shared common items that could add to stress in a den, such as visible plugs and cords.
• They pointed to interior design trends that may make your living space less relaxing.

Your living room should be a chill zone, but the way it looks might be raising your stress levels.

That's according to three therapists:  Cecille Ahrens , Mark Loewen , Weena Wise, and Ariel Sank Wallins. They shared with Business Insider common trends and items in living rooms that may increase stress. 

Some are as simple as tidying up, but others may require a full interior redesign . 

Light-colored living-room furniture and decor can cause stress for guests.

While bright, white furniture can look really beautiful.

Still, Wise said that giving your living room a "showroom feel" could stress visitors by making them feel like everything must stay clean.

"If the owner has created a showroom feel and seeks to maintain cleanliness at all times, it can be stressful for guests who want to get comfortable but fear creating stains or leaving dirt or marks that will definitely show," Wise said.

Insufficient lighting can make people feel down.

Wise said that rooms with insufficient lighting could make certain tasks hard to accomplish, while rooms with bright artificial lighting that can't be dimmed can make sleeping and relaxing difficult.

"It's important to consider the function of each room in your home and purchase lighting that helps achieve its purpose," Wise said. "Adding lamps, wall sconces, dimmers, or ceiling lights can help redefine a space that promotes stress."

Ahrens said she uses neutral tones and has plenty of sunlight in her home to keep calm and centered.

"While the research on color psychology  is mixed, it appears depression is helped by white and green light," she said. 

Ahrens takes advantage of natural light in her living space and will "open windows and doors for fresh air whenever" weather permits.

Certain common living-room sounds, like background conversations and what's on TV, might induce stress.

Ahrens said noise is a common stressor, and it comes in many forms, including televisions and conversations.

"Not all noise is unpleasant or stressful. The idea here is to be more mindful of the quality and quantity," Ahrens said.

Loewen suggests turning off the TV when you're not watching and paying attention to how the noise of the TV makes you feel, "especially while watching the news."

If TV makes you feel stressed, Loewen recommends swapping it out for calming music.

Looking at TV screens can elevate stress levels too.

Ahrens said that exposing yourself to visual technology can induce stress, especially if it's a lot in one space. 

Clutter in your living room can make it tough to relax.

Disorganization and clutter typically induce stress, Ahrens said.

And Wise agrees.

"A dirty space can signal chaos and discomfort to our bodies which in turn create stress and tension," she said. 

With televisions, speakers, and other electronic devices, living rooms are often home to loose wires and cords. "This can be visually disturbing for some people," Wise added.

Loewen previously told BI that clutter gives our minds more visual information to process.

"By freeing up space, you are giving your mind a break too," he said.

Outdated or worn-out furniture may prompt feelings of stress.

" Outdated decor or run-down furniture can bring down our spirits," Ahrens said.

For example, Ahrens said a run-down dining table might keep you from eating in that space often.

"If your living-room couch is old, dirty, or outdated, you may not feel as relaxed being in that space," Ahrens said.

Working in your living room can make it hard to relax in the same space.

"During this past year, when many people were working from home, it became very difficult for people to separate work from their personal life," Wallins told BI in 2021. "By creating a separate area where you work versus relax, you are not only creating a physical separation but a mental separation from the two."

Wallins added that separating work and chill environments could be tough when living in a small space.

"Even changing up the chair or table you sit in to work versus relax can make a big difference," she said.

Anywhere in the home, unfinished projects can create stress.

An unfinished living room renovation could add to your stress.

"When we are surrounded by things that do not feel inviting or soothing or invokes some kind of a stress response, we tend to spend much less time in that space," Ahrens said. 

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The ways chronic stress can impact your body

At what point should you get professional help to manage chronic stress vcu health experts share the impacts prolonged stress has on the body and how to manage symptoms. .

8/26/2024 12:00:00 AM

Pickleball as prevention? How staying active can drastically reduce your risk for heart disease

The brain may undergo measurable physical changes in response to both the repeated exposure of ‘fight or flight’ reactions and underlying stressors, such as chronic health conditions or financial issues. These changes can lead to loss of brain cells, resulting in parts of the brain getting smaller over time. As a consequence, people can develop memory impairment or mental health disorders such as anxiety, depression, and insomnia. Constant stress can also weaken the immune system, making individuals more susceptible to infections and illnesses, and slowing the body’s ability to heal and recover. “It can also disrupt sleep patterns, leading to insomnia and other sleep disorders, which further contribute to the deterioration of mental and physical health,” Bui said. “The cumulative effects of chronic stress can create a vicious cycle, where stress leads to health problems that, in turn, cause more stress, significantly impacting overall well-being and quality of life.”

Signs and symptoms of stress

A person may not realize they are suffering from chronic stress. They may have a variety of nonspecific symptoms but don’t associate them with stress. Symptoms such as ongoing fatigue, insomnia, frequent headaches, digestive issues, recurrent infections, or diffuse aches or pain can signal that stress is affecting your physical health. “Making the connection between nonspecific symptoms of chronic stress can be an important first step toward implementing changes in the way we experience stress, and the impact it has on our body’s health,” Bui said. Pre-existing mental health disorders or symptoms can make stress harder to tolerate. Moreover, chronic stress can worsen the symptoms of mental health disorders. “For example, in individuals with depression, stress can lead to increased feelings of hopelessness, fatigue and withdrawal, making it harder for them to engage in activities that might alleviate their symptoms,” Bui said. “In those with PTSD, stress can trigger flashbacks, heightened vigilance and anxiety, further impairing their daily functioning.”

Coping doesn’t have to happen alone

People can cope in a variety of ways. Regular exercise has been shown to reduce cortisol and adrenaline, prompting the release of natural mood elevators. Getting a good night of sleep is also critical for well-being. But, if possible, taking on the storm head-on can make the biggest difference. “Something I personally do and talk to my patients about is mindfulness and meditation,” Mehta said. “It can be any type of mindfulness technique, 15 to 30 minutes a day. It has a direct impact on chronic stress. It helps you feel grounded and able to handle day-to-day stress.” Mehta also uses smart phone apps such as Headspace to start a mindfulness session. The meditations can have music, someone speaking to guide you through the process, or they can be done in quiet. VCU RecWell also has mindfulness courses and meditations available online.

Loving yourself and others: The impact of compassion on mental health and wellness

While most ways to manage symptoms can happen on your own time, being with others has also been shown to help. Spending time with family and friends, engaging in social groups and volunteering can optimize your psychological response to stress. “Feeling supported by those around us and giving our support to others can have a powerful counter effect on the negative demands of our stressful lives,” Bui said. It can be hard to admit when stress gets too big to handle on your own, but taking the step to get help is crucial for preventing long-term health problems. One key indicator is the persistence and intensity of stress symptoms. “If you experience chronic stress that lasts for several weeks or months and does not improve with self-care strategies, it is advisable to see your primary care provider so that you can explore the problem together and identify the next steps you can take,” Bui said. “Similarly, if stress leads to persistent feelings of anxiety, panic attacks, low mood, hopelessness, or if you are having thoughts of going to sleep and not waking up or other suicidal thoughts, it is essential to consult a health care professional right away.” Severe irritability, inability to take joy in things or mood swings that interfere with daily life and relationships are also signs that professional intervention may be necessary. Additionally, if you find yourself using alcohol, drugs, food or screens to cope with stress, it is crucial to seek help. In medicine, we say “never worry alone and the same can be said for finding your own unique prescription for stress management,” Bui said. “Combining these strategies with other trusted members of your team can create a comprehensive approach to reduce the negative impacts of stress on your life.”

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• Find Your Calm: Managing Stress & Anxiety

Stress Symptoms

What Is Stress?

Stress is your body's response to a challenging or demanding situation. When you feel stressed, your body releases certain hormones. Your hormones are chemical signals your body uses to tell your body systems what to do. The hormones your body releases when you're stressed get you ready to meet the challenge or demand in your environment. During the stress response, your body gets ready to flee or fight by increasing your heart rate, breathing rate, and blood pressure.

Not all stress is bad. In small doses, stress can help you accomplish tasks or prevent you from getting hurt. For example, stress is what makes you slam on the brakes to avoid hitting a suddenly stopped car in front of you. That's a good thing.

But people handle stressful situations differently. What stresses you out may be of little concern to someone else. 

Stress can be a short-term response to something that happens once or only a few times or a long-term response to something that keeps happening. Our bodies can usually handle short-term stress without long-term effects. But long-term or chronic stress can make you sick, both mentally and physically.

The first step to managing your stress is to know the symptoms. But recognizing stress symptoms may be harder than you think. Many of us are so used to feeling stressed that we may not know it until we get sick. Read on to learn more about the various symptoms you may have when you're stressed.

Difference between stress and distress

Stress is a normal reaction to challenges in your physical environment or in your perceptions of what's happening around you. Experts consider distress to be stress that is severe, prolonged, or both. Distress is when you feel you’re under more stress than you can handle.

Emotional Stress Symptoms

Mental symptoms of emotional stress include:

• Feeling more emotional than usual, especially feeling grumpy, teary, or angry
• Feeling anxious, overwhelmed, nervous, or on edge
• Feeling sad or depressed
• Feeling restless
• Trouble keeping track of or remembering things
• Trouble getting your work done, solving problems, making decisions, or concentrating 

Physical Stress Symptoms

Symptoms of stress that you might feel in your body include:

• Clenching your jaw and grinding your teeth
• Shoulder, neck, or back pain; general body aches, pains, and tense muscles
• Chest pain, increased heart rate, heaviness in your chest
• Shortness of breath
• Feeling more tired than usual (fatigue)
• Sleeping more or less than usual
• Upset stomach , including diarrhea , constipation , and nausea
• Loss of sexual desire and/or ability
• Getting sick more easily, such as getting colds and infections often

Respiratory distress

This is when you aren't getting enough oxygen or are having to work really hard to breathe. If you or a loved one has symptoms of respiratory distress, you need to call 911 and get to the ER as soon as possible. Signs include:

• Breathing faster than usual
• Color changes of your skin, mouth, lips, or fingernails. A blue color around your mouth, lips, or fingernails usually shows you aren't getting enough oxygen. Your skin may also look pale or gray.
• Grunting when you breath out
• A whistling with each breath (wheezing)
• Nose flaring
• Chest sinking below your neck or under your breastbone with each breath (retractions)
• Increased sweating, especially cold, clammy skin on your forehead
• Leaning forward while sitting to help take deeper breaths

Cognitive Stress Symptoms

Symptoms of stress that affect your mental performance include:

• Trouble getting your work done, solving problems, making decisions, or concentrating
• Feeling less commitment to your work
• Lack of motivation
• Negative thinking

Behavioral Stress Symptoms

Symptoms of behavioral stress include:

• Changes in your eating habits; losing or gaining weight
• Procrastinating and avoiding responsibilities
• Using alcohol, tobacco, or drugs to feel better
• Avoiding your friends and family; isolating yourself from others
• Failing to meet your deadlines
• Increased absences at school or work
• Doing your work more slowly
• Exercising less often

Symptoms of Chronic Stress

Chronic stress is when you experience stress over an extended time. This can have negative effects on your body and your mental state, and it can increase your risk of cardiovascular disease, anxiety, and depression.

In general, the symptoms of chronic stress are the same as those for shorter-term stress. You may not have all these symptoms, but if you have more than three symptoms and they last for a few weeks, you may have chronic stress. Potential symptoms to look for include:

• Aches and pains
• Changes in your sleeping patterns, such as insomnia or sleepiness
• Changes in your social behavior, such as avoiding other people
• Changes in your emotional response to others
• Emotional withdrawal
• Low energy, fatigue
• Unfocused or cloudy thinking
• Changes in your appetite
• Increased alcohol or drug use
• Getting sick more often than usual

Is It Stress or Something Else?

You may be dealing with something more serious than day-to-day stress if you have symptoms over a period of time even though you've tried to cope using healthy mechanisms. Long-term stress is linked to number of mental health disorders, such as:

• Chronic stress
• Substance use disorder
• Disordered eating

It may be time to visit your doctor if you're struggling to cope with the stress in your life or you have mental health problems from long-term stress. They can help you figure out ways of coping in a healthy way or refer you to a mental health professional who can help you.

Posttraumatic Stress Disorder

Posttraumatic stress disorder (PTSD) is mental health condition that you may have after you have or witness a traumatic event, such as a natural disaster, accident, or violence. PTSD overwhelms your ability to cope with new stress. PTSD can lead to symptoms such as intrusive memories, avoidance behaviors, and hyperarousal. 

These symptoms can cause significant problems in your work or relationships. T alk to your doctor or a mental health professional if you've had or witnessed a traumatic event and have disturbing thoughts and feelings about it for more than a month, if your thoughts and feelings are severe, or if you feel like you're having trouble getting your life back on track.

What Are the Consequences of Long-Term Stress?

Ongoing, chronic stress can trigger or worsen many serious health problems, including:

• Mental health problems, such as depression, anxiety, and personality disorders
• Cardiovascular disease, including heart disease , high blood pressure, abnormal heart rhythms, heart attacks, and strokes
• Obesity and other eating disorders
• Menstrual problems
• Sexual dysfunction, such as impotence and premature ejaculation in men and loss of sexual desire in men and women
• Skin and hair problems , such as acne, psoriasis, and eczema, and permanent hair loss
• Gastrointestinal problems, such as GERD, gastritis , ulcerative colitis, and irritable bowel syndrome

Help Is Available for Stress

Stress is a part of life. What matters most is how you handle it. The best thing you can do to prevent stress overload and the health consequences that come with it is to know your stress symptoms.

If you or a loved one is feeling overwhelmed by stress, talk to your doctor. Many symptoms of stress can also be signs of other health problems. Your doctor can evaluate your symptoms and rule out other conditions. If stress is to blame, your doctor can recommend a therapist or counselor to help you better handle your stress.

Stress Takeaways

Stress is your body's response to a challenging or demanding situation. It can affect you physically, mentally, and behaviorally, especially when you have chronic stress. Chronic stress is when you are stressed for an extended time. Chronic stress can make it more likely for you to develop other mental health disorders, such as anxiety or depression. It can also affect your heart health and digestive health. If you're stressed and having trouble coping, it may be time for you to see your doctor or a mental health professional.

Stress FAQs

What can extreme stress cause?

Extreme stress, especially if it's prolonged, can cause emotional distress. And stress from a traumatic event, which is usually extreme, can cause posttraumatic stress disorder (PTSD). These are more serious cases of stress that overwhelm your ability to manage on your own. You may need to get a professional's help to get back on track. If you feel like you're having trouble managing your emotions, talk to your doctor. They can help you or direct you to someone who can help you.

Can stress make you throw up?

Yes, stress can make you throw up. Your digestive system is one of the many systems that stress can affect. In fact, you may have a whole range of other digestive symptoms, such as nausea, pain, and constipation or diarrhea. Not everyone has stress nausea or vomiting, but you may be more prone to it if you have a gastrointestinal condition, such as irritable bowel syndrome (IBS), or you have anxiety or depression.

You may be able to tell if you're stress vomiting if your episode passes when the stress goes away. If it doesn't, then your episode may be caused by something else. It's time to get checked out by your doctor if you have more than a couple of episodes or you can't figure out what's causing them.

Show Sources

Chu, B. Physiology, Stress Reaction , StatPearls Publishing, 2024.

American Psychological Association: "Stress effects on the body."

MedlinePlus: "Stress."

Mayo Clinic: "Stress management," "Emotional exhaustion: When your feelings feel overwhelming," "Post-traumatic stress disorder (PTSD)."

Cleveland Clinic: "Emotional Stress: Warning Signs, Management, When to Get Help," "Stress Nausea: Why It Happens and How To Deal. "

Johns Hopkins Medicine: "Signs of Respiratory Distress."

Helpguide.org: "Stress Symptoms, Signs, and Causes," "Understanding Stress."

Yale Medicine: "Chronic Stress."

Department of Health and Human Services: "Stress and Your Health."

American Institute of Stress: "Effects of Stress."

How to Feel Better in Less Than 15 Minutes

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Is My Stress Level Too High?

From pain to digestive problems and more, the signs and symptoms of too much stress are easy to spot - once you know what to look for.

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Do This for as Little as 9 Minutes to Improve Your Health and Lower Stress 32 Percent, According to Cornell Experts

You don't even have to leave your desk..

If you're overloading on stress and you want to shake off that feeling, do something that will make you laugh . That's the intriguing result of a meta-analysis of eight separate studies  conducted last year.

"Combining the data, researchers found that cortisol levels fell by 31.9 percent for people who participated in laughter interventions --and even a single laughter session led to a 36.7 percent reduction in cortisol," experts from Cornell University's Bronfenbrenner Center for Translational Research report in a recent post at Psychology Today.

In a wide range of experiments, researchers tested subjects' cortisol levels before and after something made them laugh. Commonly called the "stress hormone," cortisol is a reliable indicator of how stressed you are, the Cornell experts explain. "Too much cortisol can lead to weight gain, digestive problems, muscle weakness, depression, and anxiety," they note. So beyond making you feel better, lowering your cortisol by one third is likely to bring some meaningful health benefits.

The good news is that you don't have to devote a lot of time to get the benefits of laughter. The study authors found it made little difference how long subjects laughed. "Laughter sessions" as short as nine minutes or as long as one hour seemed to produce similar effects on hormone levels. And both laughter induced by a trained laughter therapist (who uses humor to address life's problems) or simply watching a funny movie were effective.

Make sure it's truly funny.

But, the Cornell experts write, the laughter has to be spontaneous. If you've taken a laughing yoga class, or if you've studied acting, you may have experimented with getting yourself to laugh artificially, which can sometimes lead to genuine laughter. That may be beneficial, but it's outside the scope of the studies being analyzed here. So if you want to be sure to get laughter's stress-relieving benefits, do something that truly tickles your funny bone.

What should you choose? We all arrive at laughter differently, so pick something that appeals to your particular sense of humor. It could be a funny  movie, which is what the studies used to amuse some of the participants. It could be an amusing book, or funny song, or  Saturday Night Live  skit, Weird Al Yankovic , or even animal videos. Whatever you choose, pick something that will truly make you laugh, and then sit back and enjoy it, even if you only have a few minutes before you need to get back to work. You'll feel better, your stress will go down, you'll be a better boss or colleague for the people who work with you, and your health will definitely benefit. It may even help lengthen your life . 

There's a growing audience of Inc.com readers who receive a daily text from me with a self-care or motivational micro-challenge or tip. Often, they text me back and we wind up in a conversation. (Want to learn more? Here's some  information about the texts  and a  special invitation to a two-month free trial .) Many are entrepreneurs or business leaders who know what it's like to face ongoing workplace stress. If that describes you too, keep in mind that a laughter break as short as nine minutes long could make a really big difference.

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8 Tips to Handle Work From Home Stress

istockphoto / Getty Images

• 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.

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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.