A stressed-out person leaning on top of a bunch of books with a colourful filter overlayed with different Pacific patterns.

The Lowdown

It is important to try and do your best in school as it sets you up to succeed as an adult, but at times the juggling of study, attending school, mahi/work, your whānau, extracurricular activities like sport and music, relationships and life in general can eventually add up and begin to overwhelm you. Even when it’s stuff you love doing, it can sometimes feel like you’re overloaded.

As you progress through high school and begin your NCEA levels, it’s common to begin to feel stressed, tired and overwhelmed by the study that is expected of you. If you think you might be suffering from study stress, here are some things you might be feeling:

Low energy and lack of motivation to attend class or get assignments done

Getting mad at your friends or family more often because of frustration

Physical symptoms like headaches and stomach aches

If you start to recognise some of the symptoms above in yourself, it might be time to make some changes for the sake of your mental health and well-being.

Taking breaks – try to get some time in every week to relax and recharge your batteries

Say no to commitments that will make you more stressed, and think about some healthy boundaries you can set

Look at your schedule and prioritise what’s most important for you. If there’s a parent or caregiver involved in your decisions, ask them to help you make a plan that will reduce the pressure on you.

Have a chat with your teacher or lecturer and let them know you’re struggling. Ask them for support and advice on how to manage your workload in a way that supports you to succeed and ensures you have a healthy balance in your life.

Physical activity – go for a walk or run or take some time to play your favourite sport

Practice self-care by listening to music, baking or cooking, taking some time for something you enjoy or simply just going outside for some fresh air

 for some tools to help you manage your stress and relax your mind.

It’s important to make sure you get the physical and mental rest that you need to reset and recharge, as if you keep pushing through you could burn out and reach a point where you can’t do any of it.

Even though they might not seem like they understand everything you’re going through, parents, caregivers and teachers totally know how it feels to be overloaded. Don’t be afraid to reach out and ask for extra support. They may be able to help take some pressure off you or give you some guidance if you’re worried you’ll fall behind on your work or miss an assignment deadline.

Remember, even if you do fail a test, your NCEA or even a Uni paper, it’s not going to ruin your life. You’re going to be fine, and once you’re out of school your bosses won’t even care what your grades were. The same goes for if you have to drop out of school for any reason. There is always more time to study if you want to upskill at any point in your life, and some of the best jobs come with learned experience not qualifications anyway.

If you have a learning disability, this may be another reason you’re feeling overwhelmed by school. If a learning disability is having an impact on your ability to study and succeed in school, you may be able to find help in the support systems available to you. Check out the following links for some good options you may qualify for. Remember, who you are is not judged by what you can do, and having struggles doesn’t mean you’re not smart.

If you’re really struggling with stress overload and feel burnt out, you’ve tried to make changes but it just isn’t getting any easier or you feel like you can’t bear to face each day, it’s important that you talk to someone you trust or your school counsellor about how you’re feeling and ask them for support.

If you’re thinking about harming yourself or are having suicidal thoughts, 

to talk to someone who cares and can support you.

School seems to be all about grades, right? And everyone says the only way to get there is by studying and working hard. They expect you to do more and more, until it can feel like there’s just too much to do. 

Feeling overwhelmed by school work? You're not alone. The Lowdown Aotearoa has the tips and tricks you need to manage study stress. 

Study Stress | The Lowdown Aotearoa

Study Stress

A boy is split in half; one half is at school with a heavy backpack full of books, and the other half is at the rugby field with a heavy bag full of rugby gear. 

There are probably lots of things on your mind right now. Will I fit in? Will there be more work? More pressure? What about exams? Will I have friends in my class? What if I don’t remember where to go? 

It’s totally OK to feel nervous. It’s 

 going from being in an environment you’re comfortable and familiar with to somewhere new.

Your first year of high school can take you by surprise in both positive and negative ways. Here are some things you can expect, to help you mentally prepare for the experience:

You’ll be learning across a wide range of subjects – many of these you’ll be able to choose yourself. This gives you opportunities to really focus on what you enjoy or what will help you achieve the career you want.

You’ll work with different teachers in different classrooms throughout the day. Everything may seem much more unfamiliar because of this but you will soon get to know your teachers and classrooms just like you do now.

You’ll be more independent and responsible for managing your own timetable – this will be more complex than before but you’ll get used to it in no time.

You may have some awesome new extra-curricular activities like sports and clubs to consider joining. These are great ways to make new friends!

Most high schools hold an orientation day before school actually starts. Make sure you attend if you can, so you can get a tour of your new school – this way you know what you’re facing and will have more confidence for your first day. You might even be able to spark new friendships with other people who are feeling just as nervous and excited as you are.

To help things go a little smoother on your first day, you could try a few things like:

Find out if there is anyone you know going to the same school and see if you can catch up

Try to have an early night and a well-rested sleep the night before

Visit the school before you start or study your campus map so you know how to find your way around

Make sure you have all your books and stationery, pack your bag and lay out your uniform the night before

Even if you get off to a bad start, don’t over think it - you’ll settle in soon and find where you feel comfortable, your crew or a way you enjoy expressing yourself.

There’s no denying that there are challenges and hurdles that lie ahead as you adjust to new environments, connections and classes, but these changes are mostly positive and you’ll find yourself a wiser, more capable person because of them.

If you’re really struggling to adjust to your new school, things just aren’t getting any easier or you feel like you can’t bear to face each day, reach out to someone you trust or your school counsellor and talk to them about how you’re feeling.

Starting a new school or level of education is exciting, but it also might be stressful and feel pretty weird and unfamiliar to you. You’re not alone in this – most of the people in your class are probably feeling or have felt the same way. 

Starting a new school or level of education can be exciting, but also overwhelming. The Lowdown Aotearoa is here to help you navigate this transition with ease and confidence. 

Starting School | The Lowdown Aotearoa

Starting School

A person's body from the neck down is sitting in a skateboarding rink with their backpack in front of the Sky Tower. In the skateboarding rink, there is graffiti with the words "stressed," "lost," "pressure," and "freedom."

You may be going on to secondary study. You may not have wanted to leave school but have had to get a job to support your whānau. You may have decided further study isn’t for you or isn’t accessible and are heading into the workforce. For whatever reason you’re leaving, just remember that this does not define who you are or determine your long-term future.

It can be a scary and daunting, leaving familiar environments. For the first time, you may find yourself suddenly in full time work or you may be off to uni in a whole new city or environment with new responsibilities.

You might feel pressure brought on by expectations from your parents or caregivers, your relatives or your teachers to go and study or to get a job.

You might also be worried or down because you’ll be leaving friends and things that you know behind. This sense of loss is normal. Just remember, there was a time when school was new and scary too. You’ll get used to whatever’s next, just give it some time.

There are a lot of other things you may have to navigate too, such as:

Living independently for the first time with less whānau support

Developing new relationships with flatmates, work colleagues, lecturers etc.

Heading into a workplace with strict rules or guidelines and expectations on your performance

Moving from a more casual school environment to a professional workplace

Financial worries – you might suddenly need to have enough income to cover your food and living costs, transport and rent, and you may need to get yourself set up with a student loan.

Anxiety over future career options – many people don’t know what they want to do yet when they leave school, and that’s stressful!

Remember that it’s normal to feel anxious about what comes next, but that you’ll adapt quickly. To help you get ahead, do some research online and create a plan, think about where you would like to be in the next 2-5 years’ time and how you’re going to get there. Ask for advice on your next steps from someone you trust, or see your school’s careers advisor or guidance counsellor. It’s also ok just to take it one day at a time – you don’t have to have it all together.

If you haven’t decided what you want to do, there are a lot of options to consider:

You could sign up for an apprenticeship or traineeship

 – this is a great option if you want a valuable, hands-on skill that earns money while you learn. 

Head here to find out more info and how to sign up to an apprenticeship.

You could skip study for now and get a job

 – this may be what you want, but in many low income families this may also be the expected option for you. If this is you but you’re dreaming of doing more, don’t give up – you may still be able to create a plan that will get you to where you want to be. 

Head here to work through some of the steps around heading into the workforce.

You might want to take a gap year, work and experience life as an adult then jump into study when you have a clearer idea of what you want to do. If you’re taking this option, remember to plan out your gap year and have an accountability buddy/partner to support you in sticking to your plans. You don’t want to take a gap life!

 – you may want to go on a trip and experience the world, or maybe you’re keen to study overseas.

 – you could go to University or your local Polytech. You may feel that this isn’t an option for you, especially if your family is pressuring you to get a job or you don’t have much money. There is support that may help you to study regardless of these pressures, so check out the 

 to learn more about what might be possible, or talk to your school guidance counsellor or careers advisor.

A lot of people think choosing a career path after leaving school is set in stone, but it’s really not. If you change your mind, you can change what you want to do at any point. You can always go back to study, change your degree or job or do another apprenticeship or traineeship at any point in your life.

Remember, every journey is different, don't worry about what anyone else thinks or is doing, focus on what feels right for you.

If you’re struggling with the pressures of leaving school and it’s making you feel overwhelmed and down, talk to someone you trust about how you’re feeling and ask them for help.

Leaving school means leaving your comfort zone. It’s a big time in your life and you’re probably deal with a lot of mixed feelings and emotions.

Leaving school can be an exciting but challenging time in your life. The Lowdown Aotearoa offers support and advice for rangatahi as they navigate life after school. 

Navigating Leaving School | The Lowdown Aotearoa

Leaving School

Having study trouble? Find support, connect and learn on the Lowdown.

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