Why Mental Health in California School Settings Matters?

Mental health support in schools creates an environment where students can thrive both academically and emotionally. When schools address mental health needs, students show improved academic performance, better attendance, and stronger social relationships. According to the Centers for Disease Control and Prevention (CDC), mental health problems can affect a student’s energy level, concentration, dependability, and mental ability – all factors that impact learning. Students with good mental health are more likely to: Engage in learning: Students who feel emotionally supported can focus better on academic tasks Develop positive relationships: Healthy mental states help students connect with peers and teachers Cope with challenges: Students learn resilience when faced with academic or social difficulties Mental health education in schools also reduces stigma by normalizing conversations about emotional well-being. When students understand that mental health is part of overall health, they’re more likely to seek help when needed.

How Does School in California Affect Mental Health?

School environments can both support and challenge students’ mental health. Academic pressure, social dynamics, and structural factors all influence students’ emotional well-being. Academic expectations create stress for many students. Homework, tests, and grades can trigger anxiety, especially when students feel they must achieve perfect results. According to a 2022 survey by the American Psychological Association, 87% of teens reported that school was a significant source of stress in their lives. Social relationships at school also impact mental health. Positive friendships provide support, while negative experiences like exclusion or bullying can lead to depression and anxiety. The digital extension of school relationships through social media adds another layer of complexity to these dynamics. The structure of the school day itself affects mental well-being. Early start times can disrupt sleep patterns, while limited physical activity and outdoor time can increase stress levels. These factors combined create an environment that requires intentional mental health support.

How can schools implement mental health programs when facing budget constraints?

Schools can start with low-cost approaches like incorporating brief mindfulness practices into existing routines and training current staff to recognize warning signs. Community partnerships with organizations like NAMI or local mental health centers often provide free or reduced-cost resources.

educed-cost resources. What signs indicate a student might be experiencing mental health challenges?

Warning signs include changes in academic performance, withdrawal from activities or friends, excessive worry or sadness, difficulty concentrating, unexplained physical symptoms like headaches, disruptive behaviors, and changes in sleep or eating patterns. These signs often appear gradually and may vary by age.

How do mental health services in schools differ from clinical treatment?

School-based services focus primarily on prevention, education, and early intervention rather than clinical treatment. They help identify students who may need additional support and provide initial strategies, while clinical treatment offers more intensive, specialized care for diagnosed conditions.

What role do parents play in supporting school mental health initiatives?

Parents strengthen school mental health efforts by communicating regularly with teachers about their child’s emotional well-being, reinforcing coping skills at home, participating in school mental health events, and advocating for comprehensive mental health programs in their school district.

How can schools measure whether their mental health initiatives are effective?

Schools can track attendance rates, disciplinary referrals, academic performance, school climate survey results, and help-seeking behavior (such as counselor visits). Student self-assessments of emotional well-being also provide valuable feedback about program effectiveness.

Does Your Teen Need More Support for Their Mental Health?

If your teen shows persistent changes in mood, behavior, or academic performance that don’t improve with school-based support, they may benefit from additional mental health services. At Blume Behavioral Health, we offer specialized treatment for adolescents struggling with anxiety, depression, trauma, and other mental health challenges. Our evidence-based approach addresses each teen’s unique needs while supporting the whole family. To learn more about our programs or schedule a consultation, visit https://blumebh.com/contact/.

Mental Health Tips for High School Students: Building Resilience

17 August, 2025

High school presents unique challenges for teenagers navigating academic pressures, social dynamics, and personal development. At Blume Behavioral Health, we understand that mental health support during these formative years is crucial for long-term well-being. According to the Centers for Disease Control and Prevention (CDC), over 40% of high school students reported feeling persistently sad or hopeless during the past year, highlighting the importance of mental health awareness and support for teens.

In this article, we’ll explore practical mental health tips specifically designed for high school students, referencing a helpful mental health checklist along the way. These strategies can help build resilience—the ability to bounce back from challenges—while navigating the complex world of high school.

Understanding Common Mental Health Challenges in High School

High school students face a variety of mental health challenges that can impact their academic performance, relationships, and overall well-being. According to recent data from the National Institute of Mental Health, approximately 49.5% of adolescents have experienced a mental health disorder at some point in their lives.

Anxiety affects about 31.9% of adolescents, making it the most common mental health concern among teenagers, which underscores the importance of addressing teen anxiety. This can manifest as excessive worry about grades, social acceptance, or future plans. Depression affects approximately 17% of high school students and may appear as persistent sadness, loss of interest in activities, or feelings of hopelessness.

Academic pressure represents another significant stressor. The expectation to maintain high grades, participate in extracurricular activities, and prepare for college can create overwhelming stress for many students.

Common warning signs of depression that might indicate a mental health challenge include:

Persistent sadness: Feelings of sadness that last for more than two weeks
Sleep changes: Significant changes in sleep patterns, either sleeping too much or too little
Academic decline: Unexplained drop in grades or interest in school
Social withdrawal: Pulling away from friends and previously enjoyed activities

Why Resilience Matters for Teens

Resilience refers to the ability to recover from difficulties and adapt to change. Research from the National Institutes of Health shows that resilience helps protect against mental health problems by strengthening coping skills and emotional regulation.

During adolescence, the brain is still developing, particularly in areas responsible for decision-making, emotional control, and self-awareness, raising questions about frontal lobe development. This makes high school an ideal time to build resilience skills that will benefit teens throughout their lives.

Resilience works as a protective factor, helping reduce the impact of negative experiences and providing tools to handle challenges more effectively. When teens develop resilience, they’re better equipped to manage stress, navigate setbacks, and maintain perspective during difficult times.

Key resilience factors that benefit high school students include:

Resilience Factor	Benefit to Teens
Emotional regulation	Helps manage stress and anxiety during high-pressure situations
Problem-solving skills	Builds confidence in handling academic and social challenges
Social connections	Provides support and different perspectives during difficult times
Self-awareness	Helps identify when to implement coping strategies or seek help

Practical Tips for Coping with Anxiety and Stress

Practice Mindful Breathing

Mindful breathing is a simple technique that can help regulate the body’s stress response. The American Psychological Association notes that mindfulness practices can significantly reduce symptoms of anxiety and stress.

A basic breathing exercise involves:

Sitting comfortably and closing your eyes
Breathing in slowly through your nose for 4 seconds
Holding your breath for 4 seconds
Breathing out slowly through your mouth for 4 seconds
Repeating this cycle 3-5 times

This technique activates the parasympathetic nervous system, which helps calm the body and mind. It can be particularly helpful before tests, presentations, or any stressful situation.

Identify School-Based Coping Tools

Many high schools offer mental health resources for teens that students can access during the school day. These might include counselors, quiet spaces, or peer support groups.

Creating a support plan with school staff can help students know where to turn when feeling overwhelmed. Helpful questions to ask include:

What mental health resources are available at school?
How can I access extra support during particularly stressful times?
Are there quiet spaces I can use when I need a moment to reset?
Who is the best person to talk to if I’m feeling overwhelmed?

Set Manageable Goals

Breaking large tasks into smaller, achievable goals can make challenges feel more manageable. The SMART framework—Specific, Measurable, Achievable, Realistic, Time-bound—provides a helpful structure.

For example, rather than “study for finals,” a SMART goal might be: “I will review one chapter of biology each night this week to prepare for Friday’s exam.”

This approach reduces feelings of being overwhelmed and provides a clear path forward, which can significantly reduce anxiety around academic performance.

Strategies to Manage Depression

Maintain Consistent Routines

Consistent daily routines help create structure and stability, which can be particularly beneficial for managing depression. According to research published in the Journal of Abnormal Psychology, maintaining regular routines is associated with improved mood and reduced symptoms of depression.

A balanced routine might include:

Regular sleep and wake times
Scheduled time for homework and studying
Time for physical activity
Social connection time
Relaxation or hobby time

Even on difficult days, following a basic routine can provide a sense of accomplishment and normalcy.

Stay Connected with Trusted Adults

Strong connections with supportive adults can help teens navigate the challenges of high school. These relationships provide emotional support, guidance, and perspective during difficult times.

Trusted adults might include parents, teachers, coaches, counselors, or other family members. Starting a conversation can be as simple as saying, “I’ve been having a hard time lately. Can we talk?”

Consider Professional Counseling

For persistent feelings of depression, professional counseling can provide effective support. Types of therapy that have shown positive results for teens include cognitive-behavioral therapy (CBT), interpersonal therapy, and group therapy.

Access to therapy is available through school counseling offices, community mental health centers, and telehealth options. Many insurance plans cover mental health services, and some programs offer sliding scale fees based on family income.

Healthy Self-Care Habits That Support Students

Get Enough Sleep

The CDC recommends 8-10 hours of sleep per night for teenagers. However, a 2022 study found that only 22% of high school students reported getting enough sleep on school nights.

Sleep quality significantly impacts mental health. Teens who get adequate sleep typically experience:

Better mood regulation
Improved concentration and memory
Enhanced academic performance
Reduced symptoms of anxiety and depression

Creating a sleep-friendly environment by keeping the bedroom dark, quiet, and cool can help improve sleep quality.

Engage in Physical Activity

Regular physical activity is one of the most effective natural mood boosters available, underscoring the benefits of exercise for teens. According to the National Institute of Mental Health, even moderate exercise can reduce symptoms of depression and anxiety.

Physical activity doesn’t need to be intense or time-consuming to be beneficial. A 20-minute walk, a bike ride, or a dance session can all help release endorphins—natural mood-elevating chemicals in the brain.

Finding activities that are enjoyable makes it easier to incorporate movement into a regular routine. This might include team sports, individual activities like swimming or running, or even active video games.

Nurture Healthy Eating Patterns

The connection between nutrition and mental health is increasingly recognized by researchers, highlighting the importance of nutrition for teens. The gut-brain axis—the communication system between the digestive tract and the brain—means that what we eat can influence how we feel.

Foods that support brain health include:

Whole grains (brown rice, whole wheat bread)
Fruits and vegetables (especially colorful ones)
Lean proteins (chicken, fish, beans)
Healthy fats (avocados, nuts, olive oil)

Eating regular meals and staying hydrated can help maintain stable energy levels and mood throughout the school day.

Navigating Technology and Social Media Mindfully

Technology and social media are integral parts of most teenagers’ lives. According to a 2023 Pew Research Center report, 95% of teens use social media, with many reporting both positive and negative effects on their well-being. While digital connections can provide support and community, excessive or problematic use can contribute to mental health challenges. A 2022 study published in JAMA Pediatrics found that higher social media use was associated with increased symptoms of depression and anxiety among adolescents. Creating healthy boundaries around technology might include:

Setting time limits for recreational screen use
Taking regular breaks from social media
Being mindful of how different accounts or content affect mood
Avoiding screens at least 30 minutes before bedtime
Using privacy settings and being cautious about sharing personal information

Technology can also be used to support mental health through meditation apps, online support communities, and digital tools for tracking mood or practicing coping skills.

When to Seek Professional Support

While feeling stressed or sad occasionally is normal, certain signs indicate a need for professional support. According to the American Academy of Child and Adolescent Psychiatry, warning signs that warrant professional attention include:

Persistent feelings of sadness or hopelessness lasting more than two weeks
Significant changes in eating or sleeping patterns
Withdrawal from friends and activities
Talking about death or suicide
Difficulty functioning in daily activities
Declining academic performance without other explanation

Starting a conversation about mental health can feel challenging. One approach is to say, “I’ve been struggling lately and think I might need some help.” This can be said to a parent, school counselor, or other trusted adult.

Resources for finding professional support include:

School counseling offices
Primary care physicians
Community mental health centers
National mental health hotlines
Online directories of mental health providers

Frequently Asked Questions About Mental Health Tips for Students

How can I help a friend who seems depressed?

Express your concern without judgment, listen to them, and encourage them to talk to a trusted adult or mental health professional. Remember that while you can offer support, you’re not responsible for solving their problems.

What should I do if the first therapist I see isn't a good fit?

It’s common to try different therapists before finding someone you connect with. Let your parent or guardian know how you feel so they can help you find another provider who might be a better match.

How can I manage school stress during high-pressure times like finals?

Create a structured study plan with specific goals for each day, practice self-care basics like sleep and healthy eating, and use stress-reduction techniques like deep breathing or short walks between study sessions.

What mental health resources are available if my family can't afford therapy?

School counseling services, community mental health centers with sliding scale fees, university training clinics, and online resources like teen support groups can provide affordable or free mental health support.

Moving Forward with Hope and Help

Building resilience is a lifelong process that helps high school students navigate challenges and emerge stronger. The mental health tips shared in this article provide practical strategies for managing stress, anxiety, and depression during the high school years.

Remember that experiencing mental health challenges is common and doesn’t reflect personal weakness. In fact, recognizing when you need support and reaching out for help demonstrates self-awareness and strength.

At Blume Behavioral Health, we’re committed to supporting teens through evidence-based approaches to mental health care. Our team understands the unique challenges faced by high school students and provides compassionate, effective treatment options tailored to adolescent needs.

References

https://www.cdc.gov/healthyyouth/data/yrbs/index.htm
https://www.nimh.nih.gov/health/statistics/mental-illness

Dr. Aneta Prince, MD

Dr. Aneta Lotakov Prince is a board-certified psychiatrist with over 20 years of clinical experience treating adolescents and adults facing severe mental illness, co-occurring substance use disorders, and complex emotional and behavioral health challenges. Certified by the American Board of Psychiatry and Neurology, she holds an active DEA registration and California medical license. Dr. Prince’s patient-centered approach is rooted in compassion and driven by a dedication to improving quality of life and supporting long-term recovery. She remains deeply committed to empowering each individual she works with to build a life of purpose, connection, and resilience.