Medical Stimulants and Study Drugs

• Plan to complete small tasks regularly to avoid a build-up of stress at the last minute.
• Make sure to set enough time to complete each task and try to be realistic.

• While it may be tempting to study all night, research studies show that getting enough sleep is linked to improved mood and better performance in school.
• It’s recommended that children aged 5 to 13 years get 9 to 11 hours of uninterrupted sleep each night. For young people aged 14 to 17 years, 8 to 10 hours of uninterrupted sleep each night is recommended.
• Set aside some time to relax and wind down before bed to help with a good night’s sleep. Try to limit screen time in the hour before bed (e.g., from phone, laptops, TVs).
• There are some effective relaxation techniques that can help manage stress. Beyond Blue have free breathing exercises.

• A healthy diet, such as eating enough protein and fibre, has been shown to improve mental health and is important for learning and memory. The Australian Dietary Guidelines provide evidence-based recommendations.
• Healthy snacks during study sessions can help with motivation and energy.
• Read our factsheet for more information about the link between mental health and lifestyle behaviours.

• Studying with friends can help with motivation and staying focused. However, some students prefer to work alone – it can take some time to figure out study styles.

• Sometimes it’s hard to figure something out alone, and teachers are there to help when students are stuck.
• If study stress feels overwhelming, there are practical, effective strategies available. Talking with a parent or trusted adult, counsellor, or reaching out to a helpline can provide assistance and guidance.
• ReachOut have a collection of factsheets on exam stress. They also run PeerChat, a free online support service where young people aged 16 and above can chat to a peer worker (available 3-8pm Monday to Thursday and 1-5pm Friday AEST).
• Kids Helpline is available 24/7 at 1800 55 1800 or through WebChat. They provide free counselling for children and young people of Australia aged between 5 – 25 years of age.
• Macquarie University runs the Study Without Stress (SWoS) program, an evidence-based service to help teenagers manage study stress. It is available via telehealth or in person.
• The BRAVE Program is an online evidence-based program designed to help children and teenagers reduce stress and anxiety.
• Parents can visit ReachOut for guidance on supporting their teenagers with study stress, or book a free session for personalised support.
• Fear-Less Triple P Online is a free online course for parents who want to help their child manage anxiety.

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Alcohol and Drug Foundation. (2021). Safer use of prescription medications. Retrieved from: https://adf.org.au/insights/safer-prescription-medications/

Australian Institute of Health and Welfare. (2024). Non-medical use of pharmaceutical stimulants in the NDSHS. Retrieved from: https://www.aihw.gov.au/reports/illicit-use-of-drugs/non-medical-stimulants

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Faraone, S. V., Rostain, A. L., Montano, C. B., Mason, O., Antshel, K. M., & Newcorn, J. H. (2020). Systematic review: nonmedical use of prescription stimulants: risk factors, outcomes, and risk reduction strategies. Journal of the American Academy of Child & Adolescent Psychiatry, 59(1), 100-112.

Fincham, G.W., Strauss, C., Montero-Marin, J. & Cavanagh, K. (2023) Effect of breathwork on stress and mental health: A meta-analysis of randomised-controlled trials. Scientific Reports 13(432). https://doi.org/10.1038/s41598-022-27247-y

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