Teens & Stress Management 

STRESS. This word has probably buzzed through your head throughout majority of 2020. Teenagers, similar to adults, most likely experience stress every day and can benefit from learning healthy stress management. Most teens experience stress when a situation feels dangerous, difficult or painful. When the sources to cope are unavailable, it’s harder to manage the overload of strain which can lead to anxiety, withdrawal, aggression, physical illness, or poor coping skills such as drug and/or alcohol use.

Some ways teenagers experience sources of stress are: 

  • 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 

  • Disruption to routine/structure  

 

When we perceive an experience as challenging 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. 

Teen Stress 3.jpg

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 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.” 

Teen Stress 4.jpg
  • 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. 

 

Encourage your teen to create a stress management plan, teach and practice some coping skills (breathing, grounding, ect.) and introduce/model self-care. Be empathetically attuned to your child and make it known to them that they are not alone. Stress doesn’t have to control our lives. We have a say in how we move forward and take care of ourselves and each other.  

 

“Of all the factors in human life that predict the best positive outcomes, supportive relationships are number one.”
- Dan Siegel 

 

 Marisa Meyer, Counseling Intern

 
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The Little Girl with ADHD: Owning Your Narrative