Managing Academic Pressure: A High School Student's Mental Health Journey

Q: Managing Academic Pressure: A High School Student's Mental Health Journey

Xiao Xuan： You've worked hard. <br>Exams and studying are like a marathon; there's no need to rush, just adjust your pace and continue to accumulate knowledge. <br>Emotional and stress-related issues often prevent us from focusing on our studies; the inability to study further ex

Academic pressure

Hello, doctor.
I am a second-year high school female student.
Since childhood, I have had high expectations for my academic performance (not influenced by my parents or teachers).
However, I experienced a significant setback during the high school entrance examination, which has left me feeling extremely frustrated and distressed.
I feel guilty and believe I have let down my parents, teachers, and many people who had high hopes for me.

After entering high school, I thought that attending a less competitive school would allow me to study more easily, but my academic performance has not been as excellent as before; in fact, it has worsened.
This has caused me a lot of pressure and has made me even less confident.
I have been trying to regain my former self, but I have not succeeded and feel like I am sinking into a swamp, helplessly watching myself go down.
Over the past year in high school, I have been experiencing constipation, irregular menstrual cycles, and frequent nightmares—specifically, dreams where someone is choking me, commonly referred to as sleep paralysis.
These issues have been troubling me for a long time.
The feelings of guilt I mentioned earlier have not diminished; I feel sorry for my past self, and memories of failure keep resurfacing.
With only a year left until the academic assessment, I am very anxious and afraid of not performing well.
However, my current grades are poor, making it hard for me to believe in myself, which is tormenting.
The most critical reason I feel the need to seek help is that over the past two to three months, I have been feeling very low emotionally, and I have even cried for no apparent reason.
I constantly feel tired and have not been sleeping well, which often leaves me mentally exhausted during class.
This state makes me feel that something is not quite right with me.
Therefore, I would like to ask the doctor if it is necessary to seek medical attention for this situation and what I can do in the meantime.
Thank you for taking the time to read my concerns.

Xiao Xuan, 10~19 year old female. Ask Date: 2023/01/15

Dr. Liang Sunyuan reply Psychiatry

Xiao Xuan: You've worked hard.
Exams and studying are like a marathon; there's no need to rush, just adjust your pace and continue to accumulate knowledge.
Emotional and stress-related issues often prevent us from focusing on our studies; the inability to study further exacerbates psychological stress, creating a vicious cycle.
The priority now is to take good care of your body and emotions.
Even under exam pressure, it's essential to get enough sleep, maintain a regular diet, and engage in moderate exercise and leisure activities.
Approach your studies step by step and do your best.
First, accept the current situation, then patiently take positive actions every day to gradually accumulate growth and progress.
If the situation does not improve, it is advisable to seek medical assistance.

Reply Date: 2023/01/15

More Info

It sounds like you are going through a very challenging time, and I want to commend you for reaching out for help. The pressures of high school, especially with the expectations you place on yourself, can be overwhelming. From what you've described, it seems that your mental health is being significantly affected by academic stress, feelings of inadequacy, and physical symptoms that may be related to anxiety or depression.

Firstly, it's important to acknowledge that feeling pressure to perform academically is common among students, but when it begins to affect your emotional well-being and physical health, it becomes a serious concern. The feelings of self-blame and disappointment you have expressed, particularly after your performance in the entrance exams, can lead to a cycle of negative thinking that is difficult to break. This can manifest in various ways, including anxiety, depression, and even physical symptoms like constipation and irregular menstrual cycles, which you mentioned.

The nightmares and feelings of being overwhelmed, such as the sensation of being "pressed down" while sleeping, are also significant indicators that your mental health may need attention. These experiences can be linked to anxiety and stress, and they can further exacerbate feelings of fatigue and lack of motivation during the day. It’s not uncommon for students under significant stress to experience sleep disturbances and emotional fluctuations.

Given your current situation, I strongly recommend seeking professional help. A mental health professional, such as a psychologist or psychiatrist, can provide you with the support and guidance you need. They can help you explore your feelings of inadequacy and self-blame, and work with you to develop coping strategies to manage your anxiety and stress. Therapy can be a safe space for you to express your feelings and learn how to navigate the pressures you are facing.

In the meantime, there are several strategies you can implement to help manage your stress and improve your mental health:
1. Practice Self-Compassion: Be kind to yourself. Understand that everyone has setbacks, and it’s okay to not be perfect. Acknowledge your feelings without judgment.

2. Set Realistic Goals: Break your academic goals into smaller, manageable tasks. This can help reduce feelings of being overwhelmed and allow you to celebrate small achievements along the way.

3. Establish a Routine: Create a daily schedule that includes time for studying, relaxation, and self-care. Consistency can help provide a sense of stability.

4. Engage in Physical Activity: Regular exercise can significantly improve mood and reduce anxiety. Even a short walk can help clear your mind.

5. Mindfulness and Relaxation Techniques: Practices such as meditation, deep breathing exercises, or yoga can help reduce stress and improve your emotional state.

6. Connect with Supportive People: Talk to friends, family, or teachers who can provide encouragement and understanding. Sometimes just sharing your feelings can lighten the burden.

7. Limit Social Media and News Consumption: Sometimes, constant exposure to social media can increase feelings of inadequacy. Consider taking breaks from it.

8. Prioritize Sleep: Ensure you are getting enough rest. Sleep is crucial for mental health and can significantly impact your mood and cognitive function.

Remember, seeking help is a sign of strength, not weakness. It’s important to prioritize your mental health, especially during such a formative time in your life. You deserve to feel better and to find joy in your studies and life again. Please consider reaching out to a school counselor or a mental health professional as soon as possible. You are not alone in this, and there is support available to help you navigate through these challenges.

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