Stress and Teens: Know the Signs
What is stress?

Stress is what you feel when you react to pressure from others or from yourself. Pressure can come from anywhere, including school, work, activities, friends, and family members. You can also feel stress from the pressure of wanting to get good grades or wanting to feel like you belong. Stress comes in many forms and everyone feels stress.

How does my body handle stress?
Your body has a built-in response to handle stress. When something stressful happens, you may experience sweaty palms, dry mouth, or knots in your stomach. This is totally normal and means that your body is working exactly as it should. Other signs of stress include emotional signs such as feeling sad or worried, behavioral (your actions) signs such as not feeling up to doing things, and mental (your mind) signs such as not being able to concentrate or focus.

What causes stress?
 

Is stress always a bad thing?
No! A little bit of stress can work in a positive way. For instance, during a sports competition, stress might push you to perform better. Also, without the stress of deadlines, you might not be able to finish schoolwork or get to where you need to be on time.

What are signs that you have too much stress or are stressed out?
Signs that you are stressed out
feeling down, edgy, guilty or tired
having headaches or stomachaches
having trouble sleeping
laughing or crying for no reason
blaming others for bad things that happen to you
wanting to be alone all the time (withdrawal).
not being able to see the positive side of a situation
not enjoying activities that you used to enjoy
feeling resentful of people or things you have to do
feeling like you have too many things you have to do
Some of these signs can also be signs of a more serious condition called depression.

Are you stressed about your body?
During adolescence, your body is going through many changes that are happening at a fast pace. These changes might make you feel unsure of yourself at times, or stressed. They might make you worry about your size and wanting to fit in with the rest of the crowd.

 

Do you worry about the same thing other girls do?
Why am I taller than most of the boys my age?
Why haven’t I grown any?
Am I too skinny?
Am I overweight?
Why is my weight going up and down?
Am I normal? Will others like me now that I am changing?
My breasts are too small.
My breasts are too large
Why am I so emotional?
Why am I getting pimples?
Do my clothes look right on my body?
That new dress style doesn’t fit me – my friends won’t think I’m cool.
 

During puberty, not only will you get taller, you will also see other changes in your body such as wider hips, bottoms, and thighs. Because your body is starting to produce new hormones (like estrogen), your weight may change and your body, which has both muscle and fat, will also start to have more fat compared to muscle than it did before. Changes in estrogen levels can also cause mood swings – especially around your period.

Try not to worry! Each woman changes at her own pace and all of these new changes are normal. While you are experiencing these changes keep your self- confidence up by taking good care of yourself, eating healthy foods and getting regular exercise. Remember…you are unique and beautiful…just as you are.

What are ways you can handle stress?
Different people are stressed by different things. For example:

You might get upset or stressed when you don’t make good grades but your friend might not.
You might be able to handle doing homework and being involved in after-school activities but your sister or friend might feel they can’t do both.
Your friend might see moving to a new house as a stress but you might view it as an adventure.
There are no right or wrong things to stress over – there are just differences in what we consider to be stressful. No matter what stresses you out, there are many things you can try to help you deal.

 

11 Tips for Dealing with Stress
1) Put your body in motion.
Moving from the chair to the couch while watching TV is not being physically active! Physical activity is one of the most important ways to keep stress away by clearing your head and lifting your spirits. Physical activity also increases endorphin levels – the natural "feel-good" chemicals in the body that leave you with a naturally happy feeling.

Whether you like full-fledged games of football, tennis, or roller hockey, or you prefer walks with family and friends, it's important to get up, get out, and get moving!

2) Fuel up.
If your body was a car, you wouldn't go for a long drive without filling up the gas tank first. Likewise, begin each day by eating breakfast to give you the energy you need to tackle the day. Eating regular meals (this means no skipping dinner) and taking time to enjoy them (nope, eating in the car on the way to practice doesn't count) will make you feel better too.

Make sure to fuel up with fruits, vegetables, proteins (peanut butter, a chicken sandwich, or a tuna salad) and grains (wheat bread, pasta, or some crackers) – these will give you the power you need to make it through those hectic days.

Don't be fooled by the jolt of energy you get from sodas and sugary snacks – this only lasts a short time, and once it wears off, you may feel sluggish and more tired than usual. For that extra boost of energy to sail through history notes, math class, and after school activities, grab a banana, some string cheese, or a granola bar for some power-packed energy!

3) LOL (Laugh out loud)!
Some say that laughter is the best medicine – well, in many cases, it is! Did you know that it takes 15 facial muscles to laugh? Lots of laughing can make you feel good – and, that good feeling can stay with you even after the laughter stops. So, head off stress with regular doses of laughter by watching a funny movie or cartoons, reading a joke book (you may even learn some new jokes), or even make up your own riddles – laughter can make you feel like a new person!

Everyone has those days when they do something really silly or stupid – instead of getting upset with yourself, laugh out loud! No one's perfect! Life should be about having fun. So, lighten up!

4) Have fun with friends.
Being with people you like is always a good way to ditch your stress. Get a group together to go to the movies, shoot some hoops, listen to music, or play a board game – or just hang out and talk. Friends can help you work through your problems and let you see the brighter side of things.

5) Spill to someone you trust.
Instead of keeping your feelings bottled up inside, talk to someone you trust or respect about what's bothering you. It could be a friend, a parent, a friend's parent, someone in your family or from your religious community, or a teacher. Talking out your problems and seeing them from a different view might help you figure out ways to deal with them. Just remember, you don't have to go at it alone!

6) Take time to chill.
Pick a comfy spot to sit and read, daydream, or even take a snooze. Listen to your favorite music. Work on a relaxing project like putting together a puzzle or making jewelry.

Stress can sometimes make you feel like a tight rubber band – stretched to the limit! If this happens, take a few deep breaths to help yourself unwind. If you're in the middle of an impossible homework problem, take a break! Finding time to relax after (and sometimes during) a hectic day or week can make all the difference.

7) Catch some zzz’s ...
Fatigue is a best friend to stress. When you don't get enough sleep, it's hard to deal – you may feel tired, cranky, or you may have trouble thinking clearly. When you're overtired, a problem may seem much bigger than it actually is. You may have a hard time doing a school assignment that usually seems easy, you don't do your best in sports or any physical activity, or you may have an argument with your friends over something really stupid.

Sleep is a big deal! Getting the right amount of sleep is especially important for kids your age. Most teens need between 8.5 and just over 9 hours of sleep each night. Because your body (and mind) is changing and developing, it requires more sleep to re-charge for the next day. So don't resist, get those zzz's!

8) Keep a journal.

If you're having one of those crazy days when nothing goes right, it's a good idea to write things down in a journal to get it off your chest – like how you feel, what's going on in your life, and things you'd like to accomplish. You could even write down what you do when you're faced with a stressful situation, and then look back and think about how you handled it later. So, find a quiet spot, grab a notebook and pen, and start writing!

9) Get it together.

Too much to do but not enough time? Forgot your homework? Feeling overwhelmed or forgetful? Being unprepared for school, practice, or other activities can make for a very stressful day!

Getting everything done can be a challenge, but all you have to do is plan a little and get organized.

10) Lend a hand.
Get involved in an activity that helps others. It's almost impossible to feel stressed out when you're helping someone else. It's also a great way to find out about yourself and the special talents you never knew you had! Signing up for a service project is a good idea, but helping others is as easy as saying hello, holding a door, or volunteering to keep a neighbor's pet. If you want to get involved in a more organized volunteer program, try working at a local recreation center, or helping with an after school program. The feeling you will get from helping others is greater than you can imagine! Find volunteer opportunities here.

11) Learn ways to better deal with anger.
It is totally normal to be angry sometimes – everyone gets mad at some point. And as a teen, the changing hormones in your body can cause you to feel mad for what seems like no good reason sometimes. The important thing is to deal with your anger in a healthy way. It will help to cool down first and then focus on positive solutions to problems. This will help you to communicate better with the people in your life, and you can even earn more respect along the way. So, the next time something really has you stressed out, try these steps from TeensHealth:

Try to calm yourself down before doing or saying anything.
Tell the other person what the problem is and how it makes you feel.
Try to think of some solutions. What would the good and bad results of those solutions be?
Explain your solution to the person you are upset with and try to put it into action together.
Explain your solution to the other person and, together, try to put it into action.

How can you deal with the stress of a disaster, or a violent or tragic event?
Sometimes we are part of or have lived through a very stressful event such as a hurricane, a serious car accident, or an assault, like date rape. These kind of scary events can cause a very strong stress reaction in the victims but the reactions may be different for each person. Some become cranky or depressed; others can't sleep or have nightmares, some may keep reliving the experience, some might experience nervousness and their hearts might race, and some people put the event out of their minds. Feelings that lead to this type of stress include fear, a sense that your life is in danger, helplessness or horror.

You don’t have to be hurt to experience this type of stress, You can simply be a witness to the event or be threatened with physical harm to have this type of stressful reaction.

Whether or not you were directly affected by a traumatic event, it is normal to feel nervous about your own safety and wonder how you would react in an emergency. Here are some things you can do to handle this special kind of stress:

You may think it feels better to pretend the event did not happen, but it is best to be honest about how you are feeling. Ignoring or hiding your feelings can be worse for your health in the long run. It is okay to feel scared and uncertain.
Try to remember that, while you might feel like a changed person and everything seems off balance right now, your life will calm down and you will find a new normal groove.
Talk to a teacher, your parents, or a counselor about your sadness, anger, and other emotions. It can be tough to get started, but it is important to confide in someone you trust with your thoughts and feelings.
It is common to want to strike back at people who have caused you or those you love great pain. This feeling is normal, but it is important to understand that it is useless to respond with more violence. Nothing good can come from using hateful words or actions.
While you will always remember and feel changed by the event, the feelings will become less painful over time. In learning to cope with tragedy, you will become stronger and better at handling stressful situations. You may also find yourself appreciating life and the people you love even more.
Can stress lead to more serious problems?
Yes! Struggling with major stress and low self-esteem issues can contribute to more serious problems such as eating disorders, hurting yourself, depression, alcohol and drug abuse, and even suicide. Continued depression and thoughts about hurting or killing yourself are signs that it is time to seek help. Talk to an adult you trust right away!

You may find these interesting articles useful:
Being Assertive...Reduce Stress and Communicate Better through Assertiveness 0141s
Relaxation Techniques...Learn Ways to Calm Your Stress 0142s
The Basics...Stretch Your Fitness Limits 0024f
Beat the Winter Bugs...How to Hold Your Own Against Colds and Flu 0050b
Diabetes Nutrition...Including Sweets in Your Meal Plan 0126n
Robo Tripping...Is my child abusing Cough Medicine 0125d