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Watch this video to see an example of the power of being positive. When you say kind, encouraging, positive things to yourself and others, you can change your trajectory!

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Be Grateful...It improves your mood and mental health

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Be Grateful...It improves your mood and mental health

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Keeping a journal of things you are thankful for can actually make you more positive.

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Watch this video to learn more about mindfulness and how it can help you.

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AboutKidsHealth - The Hospital for Sick Children

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Everyday mindfulness | AboutKidsHealth at The Hospital for Sick Children

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Did you know that breathing can be used to reduce stress, big feelings (anger, sadness, etc.) and anxiety? When you get upset, your body needs to calm down so you can respond with your thinking brain rather than your feeling brain. Use breathing to get regulated and ready to solve your problem.

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A coping skill is the method that a person uses to deal with stressful situations. Some coping skills are good, others are not. The goal is to increase positive coping skills.

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Sometimes we get stuck in negative thinking traps. We assume the worst will happen or we make things personal. This handout can help you identify harmful thinking patterns.

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How to Defeat Negative Thinking: An Animation

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Overcoming Test Anxiety (Symptoms, Causes, and Treatments)

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Find ways to tell if you suffer from test anxiety. Then, find ways to fix them. Check out our resources to find out more information.

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Fill this out when you are having a good day, and look back at it on those days when you have a difficult time. It is important to remember how amazing you are.

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Which communication style most describes your way of communicating?

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YMH Director Dr. Gaby Vargas talks about body dysmorphia and the harms of muscle-building supplements in this Washington Post article.

Making the choice to eat healthier shouldn't mean a complete change in your eating. Finding small ways to make foods that you love healthier will help make the changes feel more sustainable. Read our new guide to learn more.

Our health guides are written by medical experts and reviewed frequently by our staff so the information is up-to-date, ensuring that our readers have access to reliable health information. Search to find a specific guide or browse through our wide range of health topics.

Are you the parent of a teen? We have information for you, too! Check out our Parent's Page for health guides written by our clinicians specifically for parents. Learn about vaccines, healthy weight management, mental health, and much more.

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Welcome to the Center for Young Women's Health, an award-winning health website for young women and members of gender minorities around the world. Here, you can find answers to your questions, health guides on a variety of topics, health chats, and more!

Browse by Topic

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Welcome to the Center for Young Women's Health, an award-winning health website for young women and members of gender minorities around the world. Here, you can find answers to your questions, health guides on a variety of topics, health chats, and more!

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When you speak assertively, you effectively communicate what you need while respecting the rights of others.

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How you think affects how you feel and act

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How you think affects how you feel and act

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The 5-4-3-2-1 Method: A Grounding Exercise to Manage Anxiety

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Study Habits of Highly Effective Students

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Discover the study habits that can help you become a successful student. There are 10 study habits that most successful students have in common.

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I statements allow the speaker to say how they feel without blaming anyone.

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This worksheet not only provides a list of some awesome coping skills, but it also provides a space to evaluate which ones are working for you.

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These are coping skills that you can use anytime, anywhere.

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AboutKidsHealth - The Hospital for Sick Children

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You are not your thoughts | AboutKidsHealth at The Hospital for Sick Children

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50 Coping Skills for Teens - Kelley Stevens

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Coping skills help teens work through challenging emotions, feelings, or situations. However, sometimes it can be difficult to think of coping skills in the moment. Here is a list of 50 coping skills that I often share with my teen clients...

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This worksheet will help you evaluate your thoughts...are they true? Are they reliable? How else can you think about the situation?

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Having trouble sleeping? The first step is identifying what good sleep looks like to you and what you are willing to do to get it.

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Do you have a bedtime routine? Do you follow it? Are you doing anything that makes sleep more difficult? Brainstorm ways to improve your sleep today.

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Learn about how to identify stress and how to reduce the stress in your life.

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Posted under . Updated 24 June 2019.

Key Facts

You know when you're stressed out - your body feels tired and your thoughts are spinning. It can also help to know why your body reacts that way, and what you can do about it. Our bodies are designed to handle calm situations, and also exciting or dangerous ones. When you're in the middle of something scary or challenging, your body gets into a mode that's better for handling the situation. This is a state of high energy and sharp senses, such as the way you feel when you're playing a fun sport or doing really well on a test. However, when the situation turns into more than you can handle, that's when you start to feel the effects of stress. It's as if your body is shouting "Do something!", and your brain is shouting back "I don't know what to do!"

What is stress?

When you're stressed, you feel changes in your body and your mind. Your heart beats faster, your blood pressure may go up, and your face may get flushed. Your muscles may tighten up, or you might feel anxious. You may feel rushed and confused, or forget things and you may feel sick to your stomach. You might also be irritable, and get into arguments with your family and friends.

What causes stress in our lives?

We live in an interesting, but also fast-paced world. There are lots of sources of stress, including:

Homework and projects at school

Family tension as you try to be more independent from your parents

Pressure from friends to do risky things

Tension with your boyfriend or girlfriend

Difficult people in your life

Upsetting news about disasters, war, or personal tragedy

Media messages that lower your self-esteem

Not getting enough sleep

Chronic illness

What are the effects of stress?

A certain amount of stress is okay if it helps to motivate you to deal with a short term problem. For example; if you're stressed about writing a paper for school, and your stress causes you to ask your teacher for advice, and you finish the paper, then your stress has done its job.
In the short term, stress can:

Help you focus on a situation or solve a problem

Tire you out

Make you nervous or irritable

On the other hand, if you're experiencing a lot of stress day after day, your body may start sending you warning signs that something's really wrong. This kind of chronic stress can take a physical and mental toll on your body and mind.
Long term stress can put you at risk for health problems such as:

Substance abuse

Depression

Anxiety

Insomnia

Self-Injury

Obesity and other eating problems

Digestive problems

Lower immunity to colds and other illnesses

These chronic problems are really your body's way of telling you "Hey! I'm under way too much stress - something's got to change!"

If you notice that you feel stressed just about every day, you should take some steps to (1) lessen the number of stressors in your life, and (2) try some techniques that will help you de-stress.

How can I lower my stress level?

Here are some ideas for different activities you can do to lower your stress. Pick a couple that look interesting to you, and try them out. If these ideas help you de-stress, you can include them in your daily or weekly routine. If not, you can try others on the list, or come up with a list of your own. Talk to your parents or another trusted adult about how they de-stress. They might have some good ideas you can try out.

Helpful Hint: Make a list of your favorite stress-reduction activities, and tape it where you'll see it often, such as on the fridge, in your notebook, or on your computer screen. When you're over-stressed, stop what you're doing, pick one thing off the list, and do it!

Stress Reduction Activities

Simplify. You may feel like you're not in control of everything that's expected of you. It's up to you to decide what you can do, and what you can't. To help simplify your life, sit down and make a list of everything you feel you need to do. Then separate all the items on the list into these three sections:

These can wait

These should get done soon

Do these TODAY

If you see that there's just too much to do TODAY, you'll have to cut down on some activities to make your schedule more manageable.

Exercise is a great way to lower your stress. While exercising, you can focus on what you're doing with your body, which helps free your mind from other worries. Vigorous exercise also triggers the release of chemicals in your body called endorphins, which make you feel happier and more relaxed. You don't have to be a super-athlete to exercise. Even something as basic as walking for half an hour can help you relax and improve your mood. Or, you can sign up for a class at your local YWCA or YMCA, such as dancing, volleyball, or swimming.

Yoga, Tai Chi, & Qigong. These types of movement use stretches and poses for flexibility, strength, concentration, and relaxation. Yoga emphasizes flexibility and strength, while Tai Chi and Qigong help with concentration, balance, and patience. You can do any of these exercises in a class at your local YWCA, dance center, or at home on a towel or mat. If you're shy about taking a class, you can find one on YouTube and try the movements at home.

Take a Break. Sometimes your tired brain is just craving a little time off from your busy day. Stop what you're doing, and find a quiet spot where you can put your feet up. Drink some tea (without caffeine), or take a bath. Read a book or magazine, or even watch TV. These things sound so basic, you might think, "why bother?", but when your body is relaxed, your stress level drops.

Meditation and Prayer offer you ways to calm, focus your thoughts, and feel more positive. Meditation involves sitting still in a quiet place, focusing your thoughts on your breath or on a slow chant, and trying to be aware of what is going on in the present moment, instead of stressing about the past or freaking out about the future. With prayer you focus on feeling connected to a higher spiritual power, and on wishes and hopes you may have for yourself or people you care about. You might like to contact your local church, temple, yoga center, or Buddhist center about a prayer or meditation group. If you're shy about attending a group, you can borrow DVDs from the library or find instructions on YouTube about different meditation and prayer techniques.

Massage can work wonders on a stressed-out body. A gentle massage can untie knotted muscles, and make you feel relaxed all over. A professional massage can be expensive, but even a simple foot-rub or shoulder-rub from a good friend can take the edge off your stress - you can check out local massage schools to see if they offer discounted services.

Journaling. If you enjoy writing, this can be a good way to de-stress. Write down what's been happening with you on a daily basis and how you feel. By writing your thoughts and feelings down on paper, you'll likely feel less stressed.

Have a good cry. You may know that little kids get upset easily, cry and make a fuss, and then get over it quickly. This approach can work for you too. At the end of a stressful day, if you find yourself crying to a supportive friend, family member, or to your pillow, this can help you de-stress. In our culture we often try to convince people not to cry, as if it were a sign of weakness, but that's really not true. If crying helps you communicate your frustration, vent your stress, and get some support, then there's nothing wrong with a good cry every now and then.

Sleep. Teens in our culture are often sleep-deprived on a daily basis, and even just a few nights in a row of not-enough-sleep can make you feel irritable and nervous. You actually need more sleep at this time in your life (about 9 hours per night) than you will as an adult. Although your school schedule and social life make it difficult, try to put sleep at the top of your priority list, right up there with eating healthy foods.

Special note: Drugs, alcohol, or binge eating are extremely harmful ways to try to de-stress. These activities may seem to make you feel better in the very short term by numbing your senses, or making you feel silly or forgetful. However, they have destructive effects on your life and your health and are not worth the temporary quick fix they might seem to provide. If you find yourself turning repeatedly to these harmful activities, it's time to seek counseling to help you deal more positively with your stress.

What should I do if I'm dealing with extreme stress?

Sometimes the stressors in your life are very serious. Some examples of extremely stressful situations are: being in a serious accident; being the victim of a crime or sexual abuse, or experiencing violence in your family life, including daily fighting, yelling, and hitting. These serious stressors can have lasting effects on the way your body and mind handle stress, and this can set you up for mental health disorders such as depression, anxiety, or post-traumatic stress disorder (PTSD).
Here are some resources for coping with extreme stress:

Parents or other trusted adults. If you feel that your stress is more than you can manage on your own, you should definitely seek help. Have an honest talk with a parent(s), guardian, or another trusted adult in your life. Be has truthful about the stress you're dealing with and the effect it's having on you. Opening up to a caring adult can help you feel less alone, and that person can help you find ways to manage your stress.

Counseling and medication. In addition to help from family members, counseling can be a great resource. It involves meeting with a professionally-trained person; a therapist, social worker, health care provider, or religious leader. This person can help you figure out the cause of your stress, how to minimize it, and how to learn techniques for handling stress in the future. Sometimes your health care provider will prescribe medicine to help you manage the symptoms of your stress, as they work with you on ways you can make your life less stressful.

Throughout your life it's important to be aware of the signals coming from your body and your mind. If you realize that you're getting stressed out, remember that you can do something about it now and in the future. However, if you feel that you just can't manage your stress or that you're having a hard time coping with something (and it lasts for up to two weeks or more) it's important to talk with your health care provider.

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You know when you're stressed out - your body feels tired and your thoughts are spinning. It can also help to know why your body reacts that way, and what you can do about it. Our bodies are designed to handle calm situations, and also exciting or dangerous ones.

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Read about ways that you can decrease your stress today.

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Stress Management and Teens

No. 66; Updated January 2019

Teenagers, like adults, may experience stress every day and can benefit from learning stress management skills. Most teens experience more stress when they perceive a situation as dangerous, difficult, or painful and they do not have the resources to cope. Some sources of stress for teens include:

School demands and frustrations

Negative thoughts or feelings about themselves

Changes in their bodies

Problems with friends and/or peers at school

Unsafe living environment/neighborhood

Separation or divorce of parents

Chronic illness or severe problems in the family

Death of a loved one

Moving or changing schools

Taking on too many activities or having too high expectations

Family financial problems

Some teens become overloaded with stress. When this happens, it can lead to anxiety, withdrawal, aggression, physical illness, or poor coping skills such as drug and/or alcohol use.

When we perceive a situation as difficult or painful, changes occur in our minds and bodies to prepare us to respond to danger. This "fight, flight, or freeze" response includes faster heart and breathing rate, increased blood to muscles of arms and legs, cold or clammy hands and feet, upset stomach and/or a sense of dread.

The same mechanism that turns on the stress response can turn it off. As soon as we decide that a situation is no longer dangerous, changes can occur in our minds and bodies to help us relax and calm down. This "relaxation response" includes decreased heart and breathing rate and a sense of well-being. Teens that develop a "relaxation response" and other stress management skills feel less helpless and have more choices when responding to stress.

Parents can help their teen in following ways:

Monitor if stress is affecting their teen's health, behavior, thoughts, or feelings

Listen carefully to teens and watch for overloading

Learn and model stress management skills

Support involvement in sports and other pro-social activities

Teens can decrease stress with the following behaviors and techniques:

Exercise and eat regularly.

Get enough sleep and have a good sleep routine.

Avoid excess caffeine which can increase feelings of anxiety and agitation.

Avoid illegal drugs, alcohol, and tobacco.

Learn relaxation exercises (abdominal breathing and muscle relaxation techniques).

Develop assertiveness training skills. For example, state feelings in polite, firm, and not overly aggressive or passive ways: ("I feel angry when you yell at me." "Please stop yelling.")

Rehearse and practice situations which cause stress. One example is taking a speech class if talking in front of a class makes you anxious.

Learn practical coping skills. For example, break a large task into smaller, more attainable tasks.

Decrease negative self-talk: challenge negative thoughts - with alternative, neutral, or positive thoughts. "My life will never get better" can be transformed into "I may feel hopeless now, but my life will probably get better if I work at it and get some help."

Learn to feel good about doing a competent or "good enough" job rather than demanding perfection from yourself and others.

Take a break from stressful situations. Activities like listening to music, talking to a friend, drawing, writing, or spending time with a pet can reduce stress.

Build a network of friends who help you cope in a positive way.

By using these and other techniques, teenagers can begin to manage stress. If a teen talks about or shows signs of being overly stressed, a consultation with a child and adolescent psychiatrist or other qualified mental health professional may be helpful.

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Teenagers, like adults, may experience stress everyday and can benefit from learning stress management skills.

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Let your body completely relax as you imagine that you are floating on a cloud.

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Floating on a Cloud Relaxation with Calm Music

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How to calm down angry feelings.

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Posted under . Updated 30 July 2019.

Key Facts

Do you know that learning to manage anger is good for your health? People who manage their anger get sick less often, and feel better emotionally. Even though anger is a natural emotion sometimes, it can lead to behavior that is uncomfortable or out of control. It may even feel like the anger is controlling you.

Why do I have trouble controlling my anger?

There are many reasons why people have trouble managing their anger and angry behaviors. The reasons are different for everybody and may be a combination of different factors. Perhaps you have been taught that it is "not nice" or "inappropriate" to express anger. Maybe you've witnessed extreme anger and/or violence at home, in your neighborhood or at school, distorting how you view or experience anger. It could also be hard for you to control your anger because you haven't yet learned how to deal with the emotions you feel inside. Whatever the reason, the next step is to work on ways of understanding what triggers your anger and how to manage your behavior even when the angry feeling is justified.

Why should I control my anger?

Even at a young age, having difficulty understanding and managing anger makes you more likely to have physical problems that can occur now or in the future. This happens because your mind and your body are connected. Not dealing with angry feelings can actually put stress on your body which can lead to medical problems such as:

Heart disease

High blood pressure

Chronic lower back pain

Stomach problems

Having problems managing your anger can also increase your risk for developing mental health concerns such as:

Depression

Eating problems

Substance abuse

Drug, alcohol or other addictions

Relationship problems

Teenagers who have trouble managing their anger often have fewer friends, more behavioral problems, and receive lower grades in school. This is often because teens that have difficulty with anger are often unhappy and feel isolated, even if they get a lot of attention for angry behaviors.

How can I tell if I'm getting too angry?

Your body has several ways of letting you know when you are getting too angry. Some common feelings may include:

Your heart feels like it's racing-it beats very fast and may even feel like it's pounding in your chest, or pounding in your head

You breathe faster-it may feel like you can't catch your breath

Your muscles tighten-your body feels tense and on edge

Your body temperature increases-you feel hot and may sweat a lot

You may develop a headache - you may feel like your head is pounding or pulsating

Are there some situations that make you feel particularly angry?

Think about the last few times you became really angry. Do you know exactly what it was that made you angry? Was it justified or did you feel you had a right to be angry? How did you feel? By becoming more aware of what upsets you, and how you feel when you are angry, you can take control of it before it takes control of you. Keep in mind that your thoughts, feelings and behaviors are all connected. Your thoughts affect your feelings, which then affect your behaviors. Your behavior can also affect your thoughts, which can affect how you feel. Since they are all related, making one change-to thoughts, feeling or behaviors-will make a big difference.

What are some ways I can learn to control my temper?

The best way to control your temper depends on you. There is no quick fix. Every person needs to take time to think about what works for him or her.
Here are some helpful ideas:

Take a second before reacting. The simple trick of "counting to 10" before reacting can be very helpful in keeping your cool.

Improve your problem-solving skills.When faced with a difficult situation or conflict, learn as much as you can about it and think about what happened and identify and name all the feelings you're experiencing. Are you angry? Disappointed? Embarrassed? Scared? This will prevent you from making quick judgments that may be wrong. Remember, there are many ways to look at the same situation.

Take responsibility for your actions.You actually have the power to decide how you will behave in certain situations ahead of time if you find a way to "keep a cool head." For example, if losing your soccer game last week caused you to get angry, think about how you can better prepare yourself to deal with the stress if you don't come out with a win this week.

Think about the consequences of your behavior. Realize that how you behave affects not only you but also those you love and others around you. You can ask someone about how they were affected and remember this for the future. Also, sometimes there are consequences like suspension or being grounded that can be a reminder of what happens when your anger escalates.

Pay attention to what upsets you. When you're able to figure out what triggers angry feelings, you can make decisions about how to manage these triggers. Sometimes they're avoidable and other times not; it's up to you to be prepared with strategies that will help you stay in better control.

Pay attention to how your body feels when you are angry. Sometimes people are first aware of experiencing anger through their bodies rather than their thoughts or feelings. When you notice your body beginning to react, it's time to slow down and identify the feeling before reacting.

Create a "toolbox" of relaxation techniques that work for you. Find tools and skills that help you calm down when you find yourself getting angry. Some people step away from a situation, others listen to music or exercise. Figure out what works for you and use it.

You may feel anxious when you first try to take control of your temper. This is normal. Take time beforehand to plan ways to handle these feelings. The earlier you notice yourself becoming angry the more chance you have to stop your anger from getting out of control.

What are more examples of how to relax when I'm feeling so angry?

Every one of us can find effective ways to calm down. Relaxation techniques work by helping calm us. When we are calm, our bodies relax, and physical problems brought on by anger such as a headache, usually disappear. Try the following techniques to help you relax, and check out our guide about stress and how to lower it for more suggestions.

Take slow deep breaths. Breathe in and slowly breathe out-this works especially well when you feel like your breathing is speeding up.

Repeat a calming word or sentence to yourself, such as "I am in control of my feelings".

Tighten your muscles then relax them.Notice the difference.

Close your eyes and think about a person, place, or thingthat makes you feel calm.

What if my anger feels out of control?

Take quick action! If angry feelings begin to take control over you it's important to do something to keep yourself and others around you safe.
Here are some helpful tips:

Leave the scene-Take yourself away from the person and/or place where you became angry. A change of scenery can help you "cool off" your angry feelings.

Walk away instead of driving away-Walking is a great way to get your anger out. Avoid driving to prevent yourself from putting yourself and others in danger.

Choose safe ways to deal with anger-Take deep breaths, repeat a calming word, relax your muscles, imagine a calm place to decrease your anger. Do not drink, use violence or pick up a weapon.

If you feel you're a danger to yourself or others, call 911 or go to the closest emergency room. If you're having thoughts of wanting to hurt yourself or hurt other people, it's important to get help immediately!

What do I do with all the anger inside?

Find a safe way to express it. There are many safe ways to express your anger.
Here are a few ideas:

Talk to someone you trust-Call or meet with someone you trust. This can be a friend, a relative, a teacher or anyone whom you know to be a thoughtful and good listener. You also can see a counselor to help you work on understanding your feelings and develop strategies to deal with them.

Exercise-Get that anger out by taking a long walk or run (in a safe part of town), work out at the gym or play a sport. Exercise stimulates the release of a chemical in the brain called "endorphins" that make us feel more relaxed and calmer. You can also try a relaxing or focused exercise to calm yourself, such as yoga or Tai Chi.

Write in a journal-Let your feelings out by writing about them in a journal or create poetry or song lyrics. You can also write a letter to someone you're really mad at. You can read it again later, edit it, and send it, if you're still upset.

Listen to or play music-Music has a way of calming the nerves and the soul, whether it's listening to your iPod, singing along with the car radio (even if you sing off key), or playing an instrument.

Draw, paint, or do other creative art projects-for some people, being creative is an outlet for anger and helps them manage their feelings.

Rest-Anger often takes our energy away and makes us feel exhausted. Its fine to take a break, nap, or go to bed early. Sleep helps us focus so we can deal with our feelings better.

Controlling your temper is hard at first. When you slip up, give yourself a break but take responsibility for how you acted and how it affected other people. A useful way to do this is to apologize. "I'm sorry" is a powerful phrase that can help do damage control.

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Do you know that learning to manage anger is good for your health? People who manage their anger get sick less often, and feel better emotionally. Even though anger is a natural emotion sometimes, it can lead to behavior that is uncomfortable or out of control.

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When do you feel angry? How do you identify it? When you can predict something is coming, you have time to prepare for it and maybe even prevent it.

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In this worksheet, you are asked to identify whether or not Self Talk leads to more or less anger. What we say affects how we feel.

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Headspace | Mini Meditation | Let Go of Stress

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With active listening, you are a part of the communication process. Give it a try!

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When you practice self-care, you can decrease stress!

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Looking after yourself is an important coping strategy. Let's look at some self-care techniques you can try.

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Learn these great test taking strategies today.

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Before delving into test taking strategies outlined below, we recommend reading and familiarizing yourself with proven test preparation tips and strategies for improving test performance, if you haven't already.

Once you have a solid command of the subject matter and material that will be presented on your test, it's time to put in play some basic test taking strategies that have proven effective for thousands of students. Remember, you must adapt test-taking strategies to the specific type of test you're taking.

1. Be prepared

There is no substitute for preparation. If you haven't studied throughout the semester. If you haven't reviewed prior to test day. If you don't know the test material, all the test taking strategies in the world won't save you. Preparation is key.

Spend as many hours as necessary to understand the material that will be covered on the test well enough to achieve a high score.

Since teachers often slightly modify information on tests to determine if students have a good understanding of concepts, spend time on honing test-taking skills.

2. Always arrive early and take a moment to relax

3. Listen attentively to last minute instructions given by the instructor

4. Do a memory dump

A memory dump can be a particularly useful strategy for improving performance on certain types of tests.

As soon as you begin the test, write down information that you will likely need to know for the test and you fear you may forget. (ie., formulas, equations, dates, lists, etc.)

5. Read the test directions very carefully and watch for details

6. Plan how you will use the allotted time

7. Look for cues

8. Answer all the questions

Even if you're running out of time and can answer all the questions fully, it's important to answer all questions. Many professors will give partial credit for partially completed questions or if you're able to show your work. (Note: There are some tests in college where you are docked points for guessing. This is rare and usually will be announced by the professor prior to the test.)

9. Maintain a positive attitude

10. Rely on your first impressions

The first answer that pops in your mind is usually the correct answer. Don't change answers unless you're sure the answer you've chosen is wrong.

It may be counterproductive to review answers and make changes - especially if you're struggling to get through the test.

11. Plan to finish early and have time for review

12. Consider every test a practice session - analyze your performance

It takes time and practice to develop effective test taking skills.

To determine whether your test taking strategies are working, take time to evaluate your performance after each test.

Be sure to take note of where you're struggling. Are you struggling with essays or multiple choice questions?

Arrange to meet with teachers to discuss low test scores to determine what you can do to improve. This is highly recommended if you struggle with essay questions.

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Study Skills: Effective Test Taking Strategies

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Discover effective testing taking strategies that will help improve performance on a variety of tests.

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Think about it:

It doesn't make sense that high school students like you should have to study for the SAT.

After all, you wouldn't study for an IQ test, which also measures your intellectual potential. You'd never see a "Cracking the IQ Test" book among the hundreds of SAT study guides at your local bookstore.

So why study for the SAT?

We bet you already know the answer, but here it is anyway:

Unlike any IQ Test, your academic future is (at least partially) riding on your SAT score.

The good news?

Unlike the IQ test you may have taken in the 6 th grade, the SAT is nothing if not predictable. With a quick Google search, you can find out everything there is to know about the test. This fact leads to one unavoidable conclusion:

You should study for the SAT.

Now, you may be asking yourself: When should I start studying?

That's why we're here.

In this article, we'll examine three different types of students and create a tailor-made study plan for each one. So before you go out and buy an armful of SAT study guides, continue reading to see just how long it will take you to do your best on test day.

To figure out how long you should study for the SAT, we need to discover your baseline. That means you need to take a full-length practice SAT. Here are some tips to make sure your practice test goes off without a hitch:

Like the real thing, take it on a Saturday morning after eating breakfast.

Sequester yourself away from family members, electronics, and other distractions.
The library is a great place to take a practice SAT.

Take the test under timed conditions.

Four Hours Later
Congrats! The practice SAT may have taken up a large chunk of your weekend, but your effort was more than worth it. Grade your test before taking the rest of the day off.

Once you have the results, move on to your score range to learn how long (and how) you should study for the SAT.

Now let's jump into potential study plans based on the results of your practice test.

You sure this was your first time taking the SAT?

Whether or not you've been secretly preparing behind our backs doesn't matter. You're pretty much where you need to be. That being said...

You need one month to prepare for the SAT. That's approximately 19 hours of study time.

You may wonder why you need to study at all. Anything above 1450 puts you well ahead of the vast majority of test takers and makes you a competitive applicant at any college in the nation. For you, study sessions mean polishing your strengths, giving your final score a small but important bump.

Our recommendation: Spread your hours out evenly over the course of a month.
Hours 1-3
Sit down with your original practice test and review every question. Even the ones you answered correctly. For incorrect answers, put them into one of two categories:

Missed because of a simple mistake.

Missed because I did not understand the concept/had no idea.

There is one other category you may want to consider using if you didn't miss many questions:

Answered correctly due to a lucky guess.
Hours 4-10
During this seven-hour chunk of time, focus solely on the questions you missed. Don't forget to use any SAT study resources you've picked up that include tips, tricks, and practice questions.
Hours 11-15
Considering your high score, we're going to give you a choice of how to approach this second chunk of time. Here are some ideas:

Review concepts related to your "lucky guess" questions.

Improve your time-management techniques for the Math, Reading, or Writing

Hours 16-20
Take another full-length practice test. Not only will you be able to gauge how far you've come, but the experience will also help you better hone your test-taking skills.

Room for Improvement (1200-1450)

1200-1450 makes you competitive at the vast majority of colleges and universities. But since you're reading this article, we're sure you want to know how to bump your score above 1450. To get there...

You need two months to prepare for the SAT, or approximately 39 hours of study time.
Week 1: 5 hours
Depending on your score, you may need an entire week to break down your exam. Categorize every missed question into one of three categories:

Missed because of a simple mistake.

Missed because I did not understand part of the question.

Missed because I did not understand the concept/had no idea.

You end up with three columns of missed questions. It's time to put your study plan into action.
Weeks 2-4: 15 hours
Start with the "Missed because I did not understand the concept/had no idea" list.

As these are your most difficult subjects, we'd recommend enlisting the help of a teacher or tutor.

Finish week 4 with a mini-SAT: a complete Reading, Writing, or Math section taken under timed conditions. Take the section that you studied the most over these three weeks.
Weeks 5-6: 10 hours
Move on to the "Missed because I did not understand part of the question" list.

Continue using the resources you selected above to help you improve your score on these challenging questions.

Finish week six with a mini-SAT: a complete Reading, Writing, or Math section taken under timed conditions. Take the section that you studied the most over these two weeks.
Week 7: 5 hours
Move on to the "Missed because of a simple mistake" list.

Nothing feels worse than getting a question wrong due to a simple mistake. Make sure it won't happen on test day by diligently reviewing these topics and completing practice problems. Don't forget that one of the crucial benefits of mastering simpler questions is that they won't take as long on test day. You'll have more time to tackle harder questions.

You may want to use part of this week to improve your time management skills, as well.

If you have some extra time this week, complete one final mini-SAT in a subject in which you have not yet challenged yourself.
Week 8: 4 hours
Reserve this last week to take another full-length practice test. Not only will you be able to gauge how far you've come, but the experience will also help you better hone your test-taking skills.

Plenty of Room for Improvement (<1200)

First off, don't fret or feel bad. The majority of first-time test takers-even those who go on to earn 1450+ scores-start where you are now. This is why...

You need 3+ months to prepare for the SAT, or approximately 59 hours of study time.
Week 1: 5 hours
Take five hours to break down your exam. Categorize every missed question into one of four categories:

Missed because I ran out of time.

Missed because of a simple mistake.

Missed because I did not understand part of the question.

Missed because I did not understand the concept/had no idea.

Week 2: 5 hours
Formulate a study plan. Since you have a lot of ground to cover, do not try to cover everything. During these three months, the first three categories of missed questions are your top priorities. We would only recommend addressing the final bullet if you have extra time or the assistance of a tutor.

In addition to creating a study plan based on the one in this section, please pay particular attention to the Final Thoughts at the end of the article.
Weeks 3-6: 20 hours
Set aside this month to focus on the "Missed because I did not understand part of the question" list. As these are your most difficult subjects, we'd recommend a premium SAT prep course.

At the end of weeks 4 and 6, take a mini-SAT: a complete Reading, Writing, or Math section taken under timed conditions. Take the section that you studied the most in each two-week block.
Weeks 7-9: 15 hours
Use these three weeks to focus on the "Missed because of a simple mistake" list. Simple mistakes are "low hanging fruit," or topics where you can improve with the least amount of effort. Even if it feels easy, keep practicing to ensure that you won't make simple mistakes on test day.

At the end of week 9, take a mini-SAT: a complete Reading, Writing, or Math section taken under timed conditions. Take the section that you studied the most over these three weeks.
Weeks 10-11: 10 hours
Spend these two weeks working on time management even if you felt comfortable with it during your practice test. Strong time-management skills not only ensure that you answer every question but allow you more time to work on especially difficult questions. Here's what we recommend that you accomplish during these two weeks:

Divide a practice test into small, 10-question portions.

Recalculate the time limit based on the number of questions.

Throughout weeks 10-11, take a "mini-test" every day. Grade it before studying topics related to your missed questions.

Week 12: 4 hours
Reserve this last week to take another full-length practice test. Not only will you be able to gauge how far you've come, but the experience will also help you better hone your test-taking skills.

Before committing to focused SAT study, we encourage you to create a study plan that best fits your needs and schedule. Combine ideas from above as needed into one that works for you! No matter what, if you commit yourself during your study sessions, your SAT score is sure to improve.

Happy studying, and good luck on test day!

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How Long Do I Need to Study for the SAT? - Study 101

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Think about it: It doesn't make sense that high school students like you should have to study for the SAT. After all, you wouldn't study for an IQ test, which also measures your intellectual potential. You'd never see a "Cracking the IQ Test" book among the hundreds of SAT study guides at your local bookstore.

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Pulling an all-nighter means intentionally staying awake throughout the night with little to no sleep. There are many reasons why people pull all-nighters. Some people sacrifice sleep in order to meet work deadlines or study for exams. Others have job schedules that require them to work through the night and sleep during the day.

With proper sleep recovery in the days that follow, an occasional all-nighter probably will not cause lasting health effects. However, research shows sleep deprivation night after night can lead to poor cognitive performance, fatigue, and higher levels of stress and anxiety.

All-Nighters Can Affect Your Health

Staying up all night can impact your physical, emotional, and mental health. Some of these effects occur immediately, while others may manifest over time.

Cognitive Function

An intentional all-nighter differs from insomnia, a sleep disorder characterized by the inability to fall asleep quickly or remain asleep throughout the night. That said, sleep deprivation from staying up all night and insomnia can both affect cognitive function in similar ways. People who pull all-nighters may experience short-term cognitive issues, such as:

All-nighters have been shown to impact academic performance. Students who routinely get enough sleep tend to have higher grades and are less likely to develop depression. Conversely, unhealthy sleep habits appear linked to poor grades.

Staying up all night can also affect on-the-job productivity. Tired employees are 3 times more likely to perform badly at work, and fatigue is strongly associated with workplace accidents in a variety of professions. Sleep deprivation costs employers approximately $150 billion each year due to absenteeism, reduced productivity, and accidents and injuries, ultimately leading to higher healthcare costs.

Mood and Mental Health

Going without sleep can leave you feeling irritable and moody. People who frequently pull all-nighters are at greater risk for developing mood disorders such as depression. Conversely, studies have found that treating sleep issues may help reduce mental health symptoms like paranoia and hallucinations. Over time, routine all-nighters can lead to a cycle of mental distress, poor sleep, and decreased functioning during the day.

The acute sleep deprivation that occurs during an all-nighter can lead to an increase in cortisol production. Cortisol is a hormone that serves several purposes, including response to stressful situations. Excessive cortisol production can elevate your stress levels. Sleep deprivation has also been linked to heightened feelings of anxiety.

Physical Health and Sleep Cycles

On a physical level, sleep is critical for metabolism and immune system functioning, healthy body weight maintenance, and protection against illness. Sleep also helps repair the body and boost energy levels. Even athletes and other physically active people are vulnerable to negative physical effects following a night of insufficient sleep, such as:

These effects are likely to occur after 24 hours without sleep, but they are also noticeable in people who sleep just two to four hours less than the recommended amount. According to current guidelines, adults should sleep at least seven hours each night. If someone has sleep debt from an all-nighter, then nine hours of sleep is recommended.

In the long term, not getting enough sleep puts adults at higher risk for certain negative health outcomes. These include:

Increased weight, obesity, and diabetes

Hypertension

Heart disease

Stroke

As all of these conditions are potentially fatal, chronic sleep deprivation is also associated with an increased risk of death. Additionally, lack of sleep lowers immune function and makes you more vulnerable to diseases. Injury is another factor to consider. Those who don't get enough sleep often commit more errors than they would when well-rested, and are at greater risk of being involved in an accident.

Ultimately, frequent all-nighters can be detrimental to your sleep cycle. The body adheres to a 24-hour cycle called the circadian rhythm, which synchronizes sleep-wake patterns, body temperature, meal timing, and other biological functions. Pulling an all-nighter can disrupt this pattern and disturb the balance of these different bodily processes. This may cause you to feel sleepy at inappropriate times and have trouble sleeping at night, potentially leading to further sleep disruptions.

Adolescents & High School Students

The general consensus among today's sleep experts is that adolescents between the ages of 13 and 18 need eight to 10 hours of sleep each night. However, recent surveys show roughly 73% of teens in the U.S. fall short of this recommended benchmark. These trends are mostly consistent across different sexes and ethnic groups, though teens appear to get less sleep on average as they progress to higher grade levels.

Studies show adolescents are especially vulnerable to mood changes when they do not get enough sleep. They may become angry, confused, or fatigued after pulling an all-nighter. Sleep-deprived adolescents are also at higher risk for depression and anxiety.

Homework assignments, extracurricular activities, and other demands may force some adolescents to stay up late and not get enough sleep. Studies show those who make up for their sleep loss over the weekend are less likely to exhibit poor academic performance. Some experts argue school start times of 8:30 a.m. or later could potentially improve sleep patterns for teens. Recent survey data shows the average start time for middle and high schools in the U.S. is 8 a.m.

Short-Term Implications for Teens

Long-Term Effects of Pulling All-Nighters Frequently

Increased risk of weight gain, obesity, and diabetes

Greater injury potential in sports

Behavioral issues and attention deficits

Poor performance in school

How to Help Your Teenager Avoid All-Nighters

High school students have many demanding responsibilities on top of the often demanding social pressures that come with being a teen.

Avoid caffeine: For many people, high school and college was the time when they began drinking caffeine. While caffeine in moderation won't hurt your sleep patterns, drinking it to stay up and study at night can have harmful and long-term effects on the sleep cycle.

Set short, easy to meet deadlines: Procrastination often comes from the anxiety over beginning a large project. Teens can help ease this anxiety by setting smaller deadlines for themselves that are easier to meet. Instead of sitting down to write an entire essay in one sitting, start right when the assignment is assigned. For example, the first day's goal can be to finish an outline for the paper, the second day can be flushing out the introduction, and so on. This strategy will help avoid the last-minute, up-all-night stress before the assignment is due.

Don't overdo it: Applying for college, keeping up with social pressures, and keeping on top of your grades can feel like a big burden for still-developing teens. Prioritize sleep by not cramming in too many activities throughout the week.

Resources for High School Students

College Students

College students often stay up late to complete assignments and prepare for tests. Members of this population commonly experience sleep deprivation and daytime sleepiness, with roughly 70% of students reporting insufficient sleep on a regular basis.

Common reasons for sleep problems among college students include:

While current recommendations state adults should get seven hours of sleep per night, college students who sleep at least nine hours each night have a higher grade point average (GPA) than those who sleep six or fewer hours. However, evidence also suggests sleep and waking times are a stronger predictor of GPA performance. Those who go to bed and rise earlier tend to have higher GPAs than those who sleep in and go to bed later.

Short-Term Implications for College Students

Focus in lectures and classes will be impaired

Short-term memory suffers

Decision making suffers

Long-Term Effects of Pulling All-Nighters Frequently

Increased risk of weight gain, obesity, and diabetes

The immune system is compromised

Decline in overall work and academic performance

Increased risk of anxiety & depression

How to Avoid an All-Nighter in College

Don't take too many classes: Limit yourself to what you know you can achieve. The feeling of being overwhelmed can lead to anxiety, procrastination, and all-nighters. Balance your class load with all of the other activities you have going on in your life like family obligations, work, and social responsibilities.

Make sure your bedroom environment is ideal for sleep: Many college students share a dorm or apartment with other students. Most likely, there will be noise and light disruptions to your bedroom environment that could lead to an unintentional all-nighter. Play white noise, use earplugs or fans to block out noise, and invest in black-out curtains to ensure light doesn't inhibit sleep.

Wake up in the morning to get last-minute work done: Staying up all night to study can be tempting if you're feeling unprepared for an exam. However, if you are fatigued, your brain will not retain the information as well. Instead, go to bed for a full night's rest and wake up early to study before you head in to take your exam.

Resources for College Students

Shift Workers

The term "shift worker" refers to anyone whose job schedule falls outside the standard 9 to 5 routine. According to the latest data from the Bureau of Labor Statistics, roughly 16% of U.S. employees follow some sort of shift work schedule. These schedules include evening, night, and early morning shifts, as well as split or rotating shifts.

Shift workers are particularly susceptible to sleep problems, such as daytime insomnia and excessive sleepiness. These symptoms may be signs of shift work disorder (SWD), a sleep disorder that affects circadian rhythm. Most people with SWD lose one to four hours of sleep for each 24-hour period.

Working through the night is not the same thing as an all-nighter, but if shift workers aren't getting adequate sleep during the day, they could suffer the same effects.

Short-Term Implications of an All-Nighter for Shift Workers

Poor focus at work the next day

Greater risk of being involved in a work-related or driving accident

Wake up in an irritable mood

Long-Term Effects of Shift Work Disorder & All-Nighters

Shift workers who experience SWD symptoms for more than three months should consult a doctor or sleep specialist.

Sleep Tips for Shift Workers

Bedroom environment is key: Because many shift workers fall asleep when the sun is out, creating a peaceful environment ideal for sleep is very important. Invest in blackout curtains or an eye mask to block out light and ensure your phone is set to silent.

Take naps: If you can't get a full night's sleep, taking a 30-minute nap can reduce the effects of an all-nighter and can help you get back to feeling refreshed.

Set a strict sleep routine: It can be difficult to relax the mind and body after a long shift, especially if you're trying to get to bed when there's daylight outside. Setting a bedtime schedule will help tell the mind that it's time for sleep. Consider taking a warm bath, drinking herbal tea, or practicing meditation in the hour before you need to sleep.

Resources for Shift Workers

Tips for Getting Through and Minimizing the Impact of an All-Nighter

While all-nighters are not recommended, they are sometimes unavoidable. This is especially true for employees who work at night and sleep during the day. Effective tactics for getting through an all-night shift include:

Plan for a Mid-Shift Nap: A nap can provide a much-needed energy boost for shift workers. Short naps help you feel refreshed and alert without grogginess when you wake up, so 15 to 20 minutes should suffice. Some shift workers find "coffee naps" are effective. This involves drinking a cup of coffee and then napping for up to 20 minutes, which is the amount of time needed for the caffeine to take effect.

Consume Caffeine in Moderation: Small amounts of caffeine every one to two hours can help you stay refreshed and alert during a graveyard shift or all-night studying session. For many, this is more effective than a large serving of caffeine when the all-nighter begins. Studies have also shown the smell of coffee can improve your alertness and memory.

Avoid Getting Behind the Wheel: Drowsy driving is a common factor in road accidents that occur late at night or in the early morning. Shift workers should consider a short nap prior to driving home from their job site. Pull over, preferably at a rest area, if you feel yourself becoming drowsy while driving.

High school and college students should also take certain measures if they need to pull an all-nighter. Effective strategies may include:

Get Some Exercise Prior to the All-Nighter: Exercising has been shown to reduce attention deficits during total sleep deprivation, so a quick workout can give you extra stamina for an all-nighter. Increased attention can also persist the following day with proper recovery sleep.

Chew Gum to Stay Awake: Chewing gum can elevate your cortisol levels and help you remain alert. This can be crucial during an all-nighter that involves working or studying.

If Possible, Print Reading Materials: Staring at a computer screen all night can result in eye strain and overexposure to blue light. Printing reading materials you need for late-night studying can help you avoid excessive screen time.

Students may also improve their sleep duration by taking classes later in the day. When classes begin at 8:30 a.m. or later, the average student sleeps 45 minutes longer - and goes to bed 15 minutes earlier - than students who attend class prior to 8:30 a.m.

Next-day planning is also important for anyone navigating an all-nighter. If you anticipate needing to stay up all night, consider the following strategies to minimize negative effects the following day

Catch up on Missed Sleep: You may be able to bank sleep by sleeping extra the night before your all-nighter. Studies also show that taking a 30-minute nap or sleeping longer the night after can help with recovery.

Optimize Your Sleep Space: A relaxing environment fosters high-quality sleep. The best bedrooms for sleep are cool, quiet, and dark. Invest in blackout curtains or an eye mask if you need to sleep during the day. Earplugs and white noise machines can also be helpful if you live in a relatively loud neighborhood, or share your residence with other people who are active during the day.

Get Outside: Although more research is needed, exposure to bright light is thought to increase alertness and may help you stay awake the morning after an all-nighter.

If you find yourself pulling all-nighters on a regular basis or consistently struggling to get more than a few hours of sleep at night, you may accumulate sleep debt. Long-term sleep deprivation is associated with a host of conditions including high blood pressure, weight gain, heart disease, and type 2 diabetes. This sleep pattern requires a different approach to recovery, since irregular sleeping patterns are often self-reinforcing. To promote healthy sleep, try:

Develop an Evening Routine: Try to go to bed at the same time every night, including weekends, and wind down for sleep with a relaxing bedtime routine.

Avoid Bright Light Exposure in the Evenings: Exposure to natural light during the day is integral to circadian rhythms and healthy sleep. However, light exposure at night can interfere with your circadian cycle.

Don't Consume Caffeine Close to Bedtime: Tempting as it might be to drink coffee or an energy drink to stay awake after an all-nighter, caffeine can negatively impact your sleep even when you're excessively tired. Research shows caffeine consumed up to six hours before bedtime can disrupt sleep.

Keep Electronic Devices out of the Bedroom: Cell phones, tablets, computers, and televisions all have screens that emit blue light. This light can impede the production of melatonin, a hormone secreted in the evening to make you feel relaxed and ready for bed. Some of these devices have filters intended to mitigate blue light interference, but the effectiveness of these filters has been disputed. Most experts agree you should limit your exposure to blue light devices in the hours leading up to bedtime.

You cannot always avoid staying up all night, but you can be proactive about your sleep hygiene. Maintaining good habits can help you bounce back sooner, and maybe even prevent having to pull an all-nighter in the first place.

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Pulling an All-Nighter: Effects on Sleep and Overall Health | Sleep.org

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Pulling an all-nighter means intentionally staying awake throughout the night with little to no sleep. There are many reasons why people pull all-nighters. Some people sacrifice sleep in order to meet work deadlines or study for exams. Others have job schedules that require them to work through the night and sleep during the day.

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Look through these Coping Skills and see if you can pick just 5 things that you are willing to try!