Last updated on 25 September 2025 by Brisbane Livewell Clinic Editorial Team
Struggling with Academic Pressure?
If your child is finding it hard to concentrate, cope with tests, or stay calm under school pressure, you’re not alone. Stress linked to study has been shown to reduce learning performance and affect physical and mental wellbeing. Learn how to support your child with evidence-backed strategies and natural therapies that may ease anxiety, improve focus, and restore balance.
Key Takeaways
Study-related stress impacts sleep, anxiety levels, and academic results.
Parental expectations and digital overload can worsen student stress.
Natural supports like Vitamin C, adaptogenic herbs, and physical activity show promise in improving stress resilience and learning outcomes.
A weekly wellness routine tailored to the student can help manage workload and emotions.
The Link Between Study Stress and Low Academic Performance
A 2020 OECD survey of over half a million students in 72 countries revealed that:(1)
66% of 15–16-year-olds worry about poor grades.
55% feel stressed about exams, regardless of preparation.
Girls report higher anxiety about schoolwork than boys (OECD, 2020).
Chronic school stress is directly associated with lower grades, increased anxiety, and reduced wellbeing, in particular:
- ongoing stress and pressure directly related to their workload
- pressure to achieve high marks
- concerns about receiving poor grades.
It has been shown that study-related stress affects mental and physical wellbeing and leads to a variety of academic problems (1). Students who experience stress have lower sense of well-being and more likely to have anxiety (1). and this anxiety may lead to poor academic achievements.
An American study of children aged 8 to 16 confirmed a strong link between high self-reported anxiety and poor academic results. (Source) As well as this, anxiety is known to lead to poor performance in exams and lower grades in science, maths and reading (1).
Stress, Sleep and Study: How They’re Connected
Sleep is critical for memory and concentration.
A U.S. study of high school students showed lack of sleep due to stress leads to lower academic performance, irritability, and trouble focusing (CDC, 2017). Establishing a regular bedtime routine and using lavender essential oil was shown to improve sleep in stressed college students (Lillehei & Halcón, 2014).
The Role of Digital Overload in Poor Sleep and Concentration
Excess screen time affects sleep and heightens anxiety. A 2022 systematic review linked social media overuse with poor concentration and higher cortisol levels, especially when used at night (Alonso et al., 2022).
Setting device curfews, using blue light filters, and promoting offline hobbies can support brain recovery and focus.
How Parental Expectations and Peer Pressure Can Amplify Study Stress
Pressure to perform and comparisons with classmates can create emotional strain. Many students internalise these expectations, fearing they’ll disappoint their families.
Supportive conversations focused on effort, not perfection, and an emotionally safe home environment can help your child feel that the world does not rest on their shoulders and allow them to reduce some of their stress and anxiety.
How to help manage stress and anxiety and improve academic outcomes
If you or your child has study-related stress, here are some ways you can help them manage their stress and anxiety and improve their academic performance:
1. Vitamin C May Help Reduce Exam Anxiety
Vitamin C supports the nervous system and may reduce cortisol, the body’s primary stress hormone. In one study, students who took 500mg of Vitamin C daily for a week before a presentation reported reduced symptoms like dry mouth and anxiety (Sahari et al., 2019).
Another study confirmed lower heart rates and better mood scores over 14 days of Vitamin C supplementation (Brody et al., 2002).
Advice from our Naturopath is to eat a diet that’s rich in Vitamin C:
- We are all familiar with the beneficial effects of Vitamin C for the immune system, but did you know that it also reduces stress hormones, such as cortisol and improves moods (3)(4).
- Research has shown supplementation with lose dose Vitamin C helps reduce anxiety and stress related to school work (3)(4).
- The study divided the students into two groups, one group received 500mg of Vitamin C daily for one week before the presentation and the other group received a placebo. The results showed Vitamin C was effective in reducing presentation stress in students and significantly reduced symptoms such as dry mouth, stomach cramps, increased heart rate and anxiety (3). An earlier study, including 42 students, found 500mg of Vitamin C administered over a 14 -day period, improved anxiety scores and reduced heart rate (4).
- Foods rich in Vitamin C include; citrus, guava, blackberries, green vegetables (cabbage, brussels sprouts, broccoli), cauliflower, strawberries, capsicum, parsley, sweet potato and rosehips.
2. Exercise and Keep Active during stressful study periods
Get Moving: Exercise Improves Mood and Academic Outcomes
A 2017 study found active students had lower cortisol and higher serotonin levels – both important for mood and cognitive function. These students performed better academically than those who were sedentary (Jastrowski Mano et al., 2017).
Our Naturopaths recommend that students exercise every day and keep active during exam periods and times of higher stress. Movement boosts oxygen to the brain, helping with alertness and retention.
Physical activity in students is directly correlated with academic performance (5). A study of high school students found physically active students had lower stress hormones and higher serotonin levels. The higher levels of serotonin were associated with better school performance in these students (5).
Furthermore, students who experience more exam related stress were less likely to be physically active (1).
3. Establish a calming pre-sleep routine
Our Naturopaths advise that students establish a calming pre-sleep routine as a way to ensure better sleep and prioritise their health during times of stress and anxiety.
Stress can create tension that makes it hard to relax and have a good night’s sleep. American high school students who participated in studies revealed that lack of sleep on school nights lead to poor attention, lower grades, higher stress and issues with getting along with other people (1).
Establishing a calming pre-sleep routine an hour before bedtime may improve sleep, for example, take a warm bath, turn screens off, read a book.
4. Use Lavender Oil to improve relaxation and sleep quality
Our Naturopaths suggest you use an essential oil roller with lavender oil (and a carrier oil such as jojoba oil), use aromatherapy to burn lavender oil, or place a few drops on a tissue inside your pillow case to help you relax and get a better night’s sleep.
Inhalation of the essential oil of Lavender combined with sleep hygiene was found to be effective in improving sleep quality in a group of college students with self-reported stress and sleep issues (6).
5. Use herbs prescribed by your Naturopath to manage your child’s stress response
Herbal adaptogens prescribed by one of our Naturopaths at Brisbane Livewell Clinic can help your child to manage their stress responses.
Herbal supports like Withania (Ashwagandha), Lemon Balm, and Rhodiola have been traditionally used to reduce stress.
Withania has been shown in clinical trials to reduce cortisol and support memory function under pressure (Chandrasekhar et al., 2012).
A Naturopath may personalise herbal support to suit the student’s needs and age.
6. Build a Weekly Wellness Plan for Students
A clear, consistent routine that includes sleep, physical activity, meal planning, and scheduled breaks can help reduce student anxiety. For children, visual charts help provide structure. Older students benefit from study time blocks paired with planned downtime.
Your Naturopath may assist with building a balanced Wellness Plan tailored to your child’s age and study load.
In Our Experience
In the Experience of Our Practitioners
Students often come to our Clinic feeling overwhelmed, sleep-deprived, and unable to retain information. In many cases, stress relief strategies such as herbal adaptogens, nervous system support, and dietary changes show improvements within weeks. Emotional support is often just as critical as physical interventions.
“Many teens present with digestive issues, fatigue, and irritability caused by ongoing school pressure. A targeted Naturopathic Wellness Plan can often ease the load by supporting both their resilience and energy.” Shella Hall, Brisbane Livewell Clinic Naturopath
In the Experience of Our Patients
Parents frequently report significant changes after their child starts a personalised stress management plan. These changes include calmer moods, improved focus, and a better attitude toward learning.
“My 14-year-old daughter was overwhelmed with Year 9 exams. After her Naturopathy consultation, she began sleeping better and managing stress more calmly. Her teachers even noticed a shift.” Janet D., Parent
Ready to Support Your Child Through School Stress?
If your child is struggling with anxiety, poor focus or academic pressure, consider booking a Naturopathy appointment at Brisbane Livewell Clinic.
Our Naturopaths can help your child build a tailored Wellness Plan to reduce stress, support learning, and improve emotional wellbeing.
Call our helpful Reception staff on (07) 3861 5881 or click the button below to book an Initial Consultation with one of our Naturopaths.
FAQs About How a Naturopath Can Improve Study Stress and Academic Performance
1. How does stress from study affect academic performance?
Stress from study affects academic performance by increasing anxiety, reducing concentration, and disrupting sleep. When stress hormones like cortisol stay elevated, it can interfere with learning and exam performance. We recommend booking a session with one of our skilled Naturopaths at Brisbane Livewell Clinic for targeted support.
2. Can poor sleep caused by screen use affect school results?
Poor sleep from screen use can impair memory, reduce focus, and increase anxiety - all of which may harm academic outcomes. We suggest consulting one of our experienced Naturopaths at Brisbane Livewell Clinic for sleep hygiene strategies tailored to your child’s needs.
3. What role does nutrition play in managing school-related stress?
Nutrition affects mood, focus, and energy regulation. Nutrients like Vitamin C and magnesium are essential in helping manage stress. Speak with a Naturopath at Brisbane Livewell Clinic for a customised nutrition plan that supports mental clarity and academic performance.
4. Are herbal adaptogens helpful for student stress and anxiety?
Herbal adaptogens such as Withania and Lemon Balm can help regulate cortisol and promote calm during high-stress periods. To determine if these are suitable for your child, consult one of our Brisbane Livewell Clinic Naturopaths for a personalised recommendation.
5. How can physical activity improve academic results?
Physical activity helps lower stress hormones and increase serotonin, which improves mood and cognitive performance. Regular movement is linked to better focus and higher test scores in students.
6. What’s a good pre-sleep routine for stressed students?
A good pre-sleep routine may include warm showers, screen-free time, lavender inhalation, or reading. These steps calm the nervous system and improve sleep quality, which supports better learning and focus the next day.
7. How do parental expectations affect study-related anxiety?
High parental expectations can increase student stress, especially when linked to fear of failure or comparison to peers. Encouraging open, non-judgemental communication at home may help reduce performance-related anxiety.
8. How can peer pressure contribute to academic stress?
Peer pressure can amplify anxiety in students who feel they need to match their friends’ academic performance. Social comparison often leads to increased self-doubt and stress, especially in high-achieving environments.
9. Does anxiety affect performance in specific subjects?
Anxiety has been shown to lower test results particularly in maths, science, and reading. It can impair working memory and cause mental fatigue, reducing a student’s ability to perform under pressure.
10. What are the signs that a student may be overly stressed?
Signs of excessive stress include sleep trouble, irritability, stomach pains, low motivation, and avoidance of homework or classes. If these symptoms are persistent, professional support may be helpful.
11. What are adaptogens and are they safe for teens?
Adaptogens are herbs that may support the body’s stress response and help balance mood and energy. Many are considered safe when prescribed appropriately by a qualified Naturopath. Always seek personalised advice.
12. How does a Weekly Wellness Plan help with academic stress?
A Weekly Wellness Plan structures a student's week into manageable blocks, including rest, meals, movement, and focus time. This reduces overwhelm, increases control, and supports healthy habits.
13. Should I seek help from a Naturopath for my child’s study stress?
If your child is showing signs of anxiety, burnout, or poor academic results linked to stress, a Naturopath can provide natural support options. Book a consultation with our team at Brisbane Livewell Clinic to explore effective, personalised solutions.
