How to deal with stress

What is stress ?
• The way our body and mind
react to life changes
• It's the body's way of rising to a
challenge and preparing to
meet a tough situation with
focus, strength, stamina, and
heightened alertness.
• Stress is a feeling that's
created when we react to
particular events.

• Teenagers, like adults, may experience stress
everyday and can benefit from learning stress
management skills.
• Most teens experience more
stress when they perceive a
situation as dangerous,
difficult, or painful and they do
not have the resources to
cope.

Some sources of stress for teens might include:
• separation or divorce of parents
• moving or changing schools

• Some teens become overloaded with stress.
• When it happens, inadequately managed stress can lead to
 anxiety,
 withdrawal,
 aggression,
 physical illness.

• When we perceive a situation as difficult or painful, changes
occur in our minds and bodies to prepare us to respond to
danger.
• This 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.

• The same mechanism that turns on the stress response can turn
it off.
• As soon as we decide that a situation is no longer dangerous,
changes can occur in our minds and bodies to help us relax and
calm down.
• This "relaxation response” includes;
 decreased heart and breathing rate and
 a sense of well being.

You can decrease stress with following behaviors and techniques :
• Get some sleep
Between homework, activities and hanging with friends, it can be hard to get
enough sleep, especially during the school week. Ideally, adolescents should
get nine hours a night. To maximize your chance of sleeping soundly, cut back
on watching TV or engaging in a lot of screen time in the late evening hours.
Don’t drink caffeine late in the day and try not to do stimulating activities too
close to bedtime.

• Focus on your strengths
Spend some time really thinking about the things you’re good at, and find
ways to do more of those things. If you’re a math ace, you might tutor a
younger neighbor who’s having trouble with the subject. If you’re artistic, take
a photography class. Focusing on your strengths will help you keep your
stresses in perspective

• Engage in physical activity
Physical activity is one of the most effective stress busters. That doesn’t
mean you have to go for a jog if you hate running. Find activities you enjoy
and build them into your routine such as hiking, biking, skateboarding or
walking. The best types of physical activities are those that have a social
component. Whether you’re into team sports, or prefer rollerblading with a
friend or two, you’re more likely to have fun — and keep at it — if you’re
being active with friends.

• Do things that make you happy
Besides physical activities, find other hobbies or activities that bring you
joy. That might be listening to music, going to the movies or drawing. Make
a point to keep doing these things even when you’re stressed and busy.

• Talk to someone
It’s so much easier to manage stress when you let others lend a hand. Talk
to a parent, teacher or other trusted adult. They may be able to help you find
new ways to manage stress. Or they may help put you in touch with a
psychologist who is trained in helping people make healthy choices and
manage stress.

How to deal with stress

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