If you’re in high school and feel overwhelmed, you’re not alone. Between classes, homework, tests, extracurriculars, sports, social drama, family expectations, and thinking about the future, it can feel like there’s always something demanding your attention.

Sometimes it’s not even one big thing. It’s everything, all at once.

First, let’s normalize this: high school is a major developmental season. Your brain is still growing. Your social world is intense. You’re being asked to make decisions about your future while also figuring out who you are. That’s a lot for anyone.

When overwhelm hits, your nervous system goes into stress mode. You might notice racing thoughts, procrastination, irritability, trouble sleeping, or zoning out on your phone for hours. Ironically, the more overwhelmed you feel, the harder it becomes to start anything.

One of the most helpful first steps is to get everything out of your head and onto paper. Write down every assignment, test, and responsibility floating around in your brain. When everything stays mental, it feels endless. Seeing it in a list makes it concrete—and manageable.

Next, shrink the task. Instead of “study for biology test,” try “review chapter 3 notes for 20 minutes.” Instead of “write English essay,” try “outline introduction paragraph.” Your brain handles small, clear steps much better than giant, vague ones.

It also helps to prioritize honestly. Not every assignment carries the same weight. Ask yourself: what actually needs to be done today? What can wait? Perfectionism often fuels overwhelm. Doing something at 80% is often better than not starting because you’re aiming for 100%.

Don’t underestimate basic self-care. Sleep, food, water, and movement dramatically impact stress levels. Pulling all-nighters might seem productive, but chronic sleep deprivation makes focus and mood worse. Even a short walk or stretching break can reset your brain more than scrolling social media.

Speaking of scrolling—notice when you’re using your phone to avoid stress. It’s understandable. Distraction feels good in the moment. But usually, the anxiety is still there afterward. Try setting a timer: 30 minutes of focused work, then a 10-minute break. Structure can reduce that “I don’t even know where to start” feeling.

It’s also important to talk to someone. A friend, parent, teacher, coach, or school counselor can help you problem-solve and put things into perspective. You don’t have to carry academic and social pressure alone.

If your overwhelm feels constant—like you’re anxious most days, crying frequently, or feeling hopeless—reach out for professional support. Therapy isn’t just for crises. It can be a space to learn coping tools and feel understood.

Finally, remember this: high school is important, but it is not your entire life. One grade, one awkward moment, or one tough semester does not define your future.

You are allowed to feel overwhelmed. And you are capable of getting through it—one small step at a time.