As leaving for college creeps closer to becoming a reality for students across the country, many find themselves compelled to register for rigorous Advanced Placement (AP) or honors courses with competitive curriculums and grading systems to form a standout profile for college applications. It’s no less different for Academy students at Punahou, who are navigating an increasingly demanding academic landscape. As a result, challenging classes, extracurricular commitments, and looming college applications create a competitive, pressure-filled environment. Amidst this drive for academic success, there’s little room for relaxation, leaving students overworked and overwhelmed. It leaves an equally important priority, mental health, overlooked and sacrificed. This creates profound impacts on students’ overall well-being.

For many students, high school is a major period of self-discovery and serves as a path of preparation for adulthood and independence. However, the increasing competitiveness of college admissions often transforms academic achievement into a relentless pursuit. Students begin to feel obliged to overload their schedules with rigorous coursework, participate in numerous demanding extracurriculars, and maintain high GPAs, all while trying to stay socially connected and up-to-date with the latest trends. 

However, this pressure isn’t completely negative. A manageable amount of it can actually motivate students to achieve their goals. For instance, Olivia Kim ‘25 stated, “Feeling stressed pushes me to stay organized and prioritize my homework and projects; it gives me a sense of urgency that helps me meet my deadlines and accomplish my goals, even when it feels overwhelming at times.” 

When the stress becomes chronic, though, it begins to affect students’ mental and physical health, leading to burnout, sleep deprivation, and even depression. According to a Pew poll, 70% of teens reported that anxiety and depression were a “major problem” among their peers. Academy students are no exception. The intense academic and extracurricular demands weigh heavily on students, causing many to feel overwhelmed and unsure how to cope with the pressure.

Late night study sessions and extracurricular commitments leave many students sacrificing sleep. Teenagers are generally recommended to get between 8-10 hours of rest per night, yet many Academy students average much less. This lack of sleep affects their abilities to concentrate, perform well academically, and maintain emotional stability.

Safa Ahmed ‘26, a junior in the Academy, shared, “Every year of high school, my mental and physical wellness regresses more. I feel like I can’t focus on my academics without denying some part of my well-being, like getting sleep. School ties me down, and every time I cut some of the ropes holding me down, more ropes fall upon me, entrapping me once again. Constantly being choked by these ropes really takes a toll on my well-being, mentally and physically.”

Even though the stress of college applications is more prevalent in juniors and seniors, freshmen are beginning to feel the pressure too. Freshman Juliana Kaniho ‘28 stated, “To me, school has always been the place I can rely on as a source of infinite learning, but since entering the Academy this year, I’ve begun to feel more stressed each week, and learning has lost its appeal.” 

Kaniho added, “I get so much work for every class, and I end up staying awake more hours most nights due to my poor time management. This hasn’t been great for my health. Moreover, I’m so exhausted all the time; I keep finding myself looking forward to any holiday or break for some reprieve.”

Mental health struggles often go unnoticed or unaddressed in high schools. Social stigma, lack of resources, or insufficient time to seek help can prevent students from addressing their feelings. This reluctance to seek help is also compounded by a social culture on campus that often prioritizes achievement over well-being. Academy students may feel like asking for help is a sign of weakness or that taking time for themselves means falling behind.

An anonymous Academy underclassman expressed, “When extracurriculars such as sports and instruments come into play, it leaves me having to work into the night to finish my homework on time, leading me to typically get around 5-6 hours of sleep. We have a class, Health and Wellness, [that teaches] us to care for our well-being, yet our schoolwork doesn’t allow us to execute it.” 

She continued, “Furthermore, many of us have high expectations for ourselves, including myself. Having to ask a teacher for an extension to finish my work feels wrong, and makes me tell myself that I should just suck it up and sacrifice my sleep.”

Balancing academics and mental health requires a shift in priorities—for students, parents, and maybe even the Academy itself. While high school is undoubtedly a time for preparation and growth, it should also be a period where kids are supported in building healthy, sustainable habits for their futures.

Students can benefit from planning their schedules carefully to allow time for breaks, rest, and self-care. Taking advantage of tools like digital planners or productivity apps can help with prioritizing tasks and creating room for relaxation. Mindfulness techniques like meditation, journaling, or deep breath exercises are also valuable tools to manage stress. By incorporating small periods of self care into daily habits, students can build resilience against the pressures of high school.

Parents and educators play a massive role as well. Open conversations about stress, mental health, and more realistic expectations can help with shifting some of students’ focus from unyielding achievement to personal well-being and growth. 

Furthermore, many resources are available on campus. The S+Well in Alexander Hall is the Academy’s counseling center, and it is staffed by trained and well-qualified counselors and licensed psychologists, including a therapy dog. Students are able to schedule appointments with counselors or regulate themselves alone in a private room. These resources create opportunities for students to address their well-being needs in a supportive environment. 

As Academy students gear towards college, it is equally important to ensure that both their academics and well-being are nourished. Addressing academic stress is not only about lessening the workload, but about cultivating an environment where students feel empowered and able to succeed without sacrificing their mental health. By creating time and spaces for rest and honest self-reflection, Academy students can emerge from high school not only as scholars, but as resilient and well-rounded individuals who are ready to face the challenges of the future.  

For students needing immediate help, there are many resources for immediate support, including:

• Crisis Text Line: text ALOHA to 741741 
• Suicide & Crisis Lifeline: 988 (call or text) 
• Hawai‘i CARES (Crisis Line): (808) 832-3100
• Trevor Lifeline (LGBTQ+ Support): (866) 488-7386
• Sex Abuse Treatment Center: (808) 524-7273
• Hawai‘i Child Welfare Services: (808) 832-5300 
• Punahou Community Hotline: 1-844-513-8110