Overloaded and Overwhelmed: How to Support Your Teen This School Year
It’s no surprise teens feel overloaded by the second week back—even when things look fine on the outside.
A new school year can bring excitement and pressure all at once—new school year, new friends, and the buzz of possibility. But alongside that excitement often comes a heavy load: increased academic demands, packed extracurricular schedules, and the pressure to “do it all” perfectly.
For many teens, this time of year can trigger stress, overwhelm, and even burnout. The combination of schoolwork, sports, music lessons, part-time jobs, and social obligations can leave their system in overdrive before they’ve even found their stride.
Why the Pressure Feels So Intense
Adolescence is already a time of huge changes—socially, emotionally, and physically. When school and activity demands stack on top, a teen’s nervous system can end up in a constant state of overdrive. This can lead to:
Difficulty sleeping
Mood swings or irritability
Declining academic performance
Physical symptoms like headaches, stomachaches, or muscle tension
Loss of motivation or enjoyment in activities they once loved
Somatic Strategies for Teens to Manage Stress
Somatic strategies focus on calming the body to help the mind feel safe and regulated. When a teen’s body signals “I’m okay,” their brain can think more clearly and handle challenges better.
Here are a few simple practices your teen might try when things start to feel too much
Box Breathing
Inhale for 4 counts, hold for 4, exhale for 4, hold for 4.
Repeat for 2–3 minutes to reset the nervous system before or after stressful moments (like tests or performances).
Shake It Out
Stand with feet shoulder-width apart and gently shake arms, legs, and shoulders for 30–60 seconds.
This helps release built-up muscle tension and “reset” the body after high-energy or high-pressure situations.
5-4-3-2-1 Grounding
Notice 5 things you can see, 4 you can feel, 3 you can hear, 2 you can smell, and 1 you can taste.
This simple exercise brings attention to the present moment and reduces spiralling thoughts.
Weighted Blanket or Heavy Pressure
Sitting under a weighted blanket, wearing a heavy hoodie, or hugging a pillow can help the nervous system feel safe and settled.
Movement Breaks
Short walks, stretching, or dancing to a favourite song between activities can prevent burnout from long hours of sitting or studying.
When to Seek Extra Support
When it comes to counselling, late is better than never. But some of the best therapeutic outcomes for teens occur when we’re proactive about connecting them to a counsellor they trust. This way, we can lay the groundwork for helpful strategies going into a busy school season that they can reach for when stress starts to escalate.
If your teen is showing signs of ongoing distress, withdrawing from friends or activities, or having trouble managing their responsibilities despite trying coping tools, it may be time to connect them with a counsellor.
Counselling offers teens a safe space to talk openly, learn personalized stress-management tools, and build emotional resilience. With the right support, they can navigate the school year feeling more grounded, confident, and capable.
If your teen is feeling stretched too thin, or if any of this sounds familiar, therapy can offer a space to slow down, regroup, and feel supported. I welcome you to reach out today to connect your teen with me and get started!
