Stress is something almost every student experiences during the school year. Tests homework sports and social life can sometimes feel overwhelming. One important part of how the body responds to stress involves cortisol levels. Cortisol is a hormone made by the adrenal glands and it helps control how the body reacts to pressure and challenges.

The Role of Cortisol

Cortisol is often called the stress hormone. WebMD explains it as “nature’s built-in alarm system.” When a person feels nervous worried or under pressure the body releases cortisol into the bloodstream. This hormone helps prepare the body to react quickly. Heart rate can increase and energy levels can rise. In short bursts this reaction can actually help people stay alert and focused.

However problems can happen when cortisol levels stay high for a long time. Long periods of stress can lead to sleep problems trouble concentrating headaches and feeling constantly tired. For students this can make schoolwork harder and can even affect mood and motivation. That is why learning how to manage stress is important for both mental and physical health.

Why Teens Feel Stressed

Teenagers sometimes face more stress than they realize. Balancing school responsibilities sports activities friendships and family expectations can cause pressure to build over time. When students do not take time to relax their cortisol levels may remain elevated which can make them feel anxious or overwhelmed.

According to Science Direct, “adolescents took more risks (e.g., drug use, risky sexual activity, cheating) on days when they were experiencing high emotional distress (e.g., feeling sad, hopeless, discouraged). This association persisted when accounting for adolescents’ average levels of emotional distress across days, and their levels of total diurnal cortisol output.” Authors of the study Emma Armstrong-Carter and Eva Telzer concluded that “adolescents make more risky decisions when they have elevated levels of the stress-hormone cortisol, which increases activation of neural systems that drive reward seeking behaviors [5], and when they are emotionally distressed, which depletes self-regulation and decision-making capacities [6,7,8].”

Health experts say simple habits can help keep cortisol levels balanced. Getting enough sleep is one of the most important factors. Most teenagers need about eight to ten hours of sleep each night. Regular exercise can also help reduce stress hormones and improve mood. Even something simple like walking outside listening to music or talking with friends can help lower stress levels.

Balanced Nutrition Helps Manage Stress and Hormones

Eating balanced meals also supports healthy hormone levels. Foods that contain protein healthy fats and whole grains provide steady energy throughout the day. Drinking enough water is another small habit that can make a difference in how the body handles stress.

School nurses often see students who are dealing with stress related symptoms. These professionals play an important role in helping students understand how their bodies react to pressure and how to stay healthy.

To learn more about student stress we spoke with a school nurse named Natalia.

Interview with School Nurse Natalia

When interviewing Natalia Belo she stated, “Many students complain about headaches stomach aches or feeling tired during the school day. Sometimes they feel nervous about tests or schoolwork and that stress shows up physically.” She often tends to notice when her students begin to feel down and stop taking care of themselves.” As a coping strategy she stated, “Sleep exercise and talking to someone they trust can make a huge difference. Stress is normal but students should not feel like they have to handle it alone. Understanding cortisol levels helps students recognize how stress affects the body. By building healthy routines and asking for help when needed students can stay balanced focused and ready to succeed in school.” She also stated that  important to manage the stress because, “When stress continues for too long cortisol levels can stay high and that can affect sleep mood and concentration. When students learn healthy habits they often feel more focused and confident.”