The Effects of Competitive School Admissions on Student Mental Health

Not to be overdramatic, but school admissions are literally life-changing. Getting accepted or not can be the difference between a good life and a life of regret, and when you’re 17 and your whole life is ahead of you, you can’t help but feel even slightly overwhelmed. Everyone goes through it, and even your straight-A classmates can crumble under the pressure. Thus, mental health during this particularly stressful period in your life is of utmost importance. 

What Makes Competitive Admissions Stressful?

Admissions, especially to the competitive schools, have become a high-stakes game that pushes students to their limits. However, it’s not just the pressure of “Will I get in?” that stresses students. Understanding these stressors can help us find ways to support students through this intense journey.

The Overwhelming Application Requirements 

Elite schools are notorious for having such high standards in all requirements. One common and arguably the most challenging is the student’s GPA. Top-tier universities require near-perfect grades to be even considered. Not to mention, I want to be excellent in the most difficult courses, such as AP courses or honors classes. This alone is enough to cause severe stress among students, but there is also the added pressure of standardized test scores.

Yes, most schools are test-optional, but when you’re applying to the very best schools in our country, the optionality is no longer an option. The reality is that at the most competitive schools, “optional” often means “expected,” and students who forgo testing may be at a distinct disadvantage compared to those who submit top-percentile scores.

Aside from academics and tests, another requirement is an impressive resume filled with all sorts of extracurriculars. With this, students often sacrifice their time off from school trying to get internships or join intense programs. This is, of course, fine if the student’s aspirations align with these extracurriculars, but many students engage in these activities not out of genuine interest, but out of fear that without them, their application won’t be competitive enough.

The Grueling Admissions Process 

From lengthy applications and multiple essays to interviews, the admissions process is exhausting. Managing these tasks alone on top of regular academic responsibilities could lead to undue stress and burnout. On top of this, schools have different requirements and processes, which can be confusing for families, causing them to lose focus on the important elements. 

The Consequences of Failure in Admission 

Lastly, there’s that feeling that everything you’ve worked hard for may be all for nothing. Rejection can feel devastating after years of hard work. Many students tie their self-worth to admissions outcomes, believing that not getting into a top school reflects their value and future success. The societal pressure to attend an elite institution reinforces this mindset, leading to the mental health struggles that we will go through next. 

What Are The Effects of Competitive Admissions on Student Mental Health?

Stress, especially that of admissions, can manifest in a lot of ways that can affect both the emotional and physical state of the student. Some of the most common effects include:

• Chronic Stress and Anxiety
• Sleep Deprivation
• Depression and Burnout
• Declining Self-Esteem

Negative Emotional and Mental Health Effects

Chronic stress and anxiety often arise from the fear of failure, the uncertainty of outcomes, and the relentless need to meet exceedingly high standards. Studies show that academic stress is a major contributor to mental health issues in students, leading to increased anxiety and depression. As students push themselves towards the high bar that schools have placed, they can develop perfectionist tendencies. Students will often be very subject to self-hatred and self-doubt. Studies also report that over time, this pressure can contribute to depression and burnout, leaving students feeling emotionally drained, unmotivated, and even hopeless. 

Negative Physical Health Effects 

The physical consequences of admissions-related stress are equally concerning, with sleep deprivation being one of the most common issues. Many students sacrifice sleep to study longer hours, leading to exhaustion and decreased cognitive function. 

Prolonged stress also weakens the immune system, making students more susceptible to illnesses, as one study reports. Physical symptoms such as headaches, muscle tension, and digestive issues are common manifestations of anxiety and chronic stress. Additionally, students experiencing high stress may develop unhealthy coping mechanisms, such as excessive caffeine consumption, poor eating habits, or neglecting physical activity, which can further deteriorate their overall health and well-being.

How Students Can Protect Their Mental Health During Admissions

Although competitive admissions may never change, you can practice these strategies to help you protect your well-being: 

Prioritize Self-Care

Students should establish a daily routine that includes at least 30 minutes of physical activity, whether it’s a walk, yoga, or a sport they enjoy. They should focus on nutrient-dense meals, incorporating protein, healthy fats, and complex carbohydrates to maintain energy levels. A consistent sleep schedule—aiming for 7–9 hours per night—is crucial to improve concentration and emotional stability. Avoiding excessive caffeine, especially in the evening, can also promote better sleep.

Seek Support: 

Students should identify trusted individuals—a teacher, school counselor, mentor, or family member—who can offer support during stressful periods. An admissions consultant can help create achievable goals based on their experience. They know how to navigate the admissions process better than anybody else, and their expert guidance can greatly reduce stress and anxiety. If overwhelmed, students can join peer support groups or seek help from a mental health professional. Private schools offer counseling and stress management resources, and students should take advantage of these services when needed.

Engage in Activities for Enjoyment: 

Preparing for college means engaging in extracurricular activities that enhance one’s application. But sometimes, students feel overburdened by doing things they don’t really like. Instead of filling their schedules solely with résumé-building activities, students should carve out time for hobbies and interests they genuinely enjoy, such as music, painting, creative writing, or recreational sports. Setting aside at least an hour per week for an activity that brings joy can reduce stress, increase motivation, and improve overall well-being. Mindfulness activities such as meditation, journaling, or even spending time outdoors can also provide a mental reset and prevent burnout.

Limit Social Media and Peer Comparisons

Constantly comparing oneself to peers’ achievements can increase anxiety and self-doubt. Students should limit time on social media to avoid feeling pressured by college acceptance announcements or curated success stories. Using screen time tracking apps and setting designated “social media breaks” can help maintain a healthy balance.

Focus on the Bigger Picture

While admissions are important, students should remind themselves that their worth is not defined by a single acceptance or rejection letter. Colleges look for a diverse range of students, and there are many paths to success beyond the most competitive institutions. Keeping a long-term perspective can help reduce the immediate pressure and stress of the process.

Need Help? Cardinal Education Can Lend a Hand!

We know how hard admissions is, and we always strive to help students and their families avoid the negative effects on their mental health. At Cardinal Education, we offer help by giving you the necessary skills to excel both in your academics and athletics. With academic coaching and test prep, we ensure students are in their best shape to tackle any tasks! Available resources include SAT practice tests as well as ACT practice tests. We also have experts who can help you if you’re looking for an SAT tutor or an ACT tutor!

Contact us today and let our experts guide you!

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