Teenagers, 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
Some teens become overloaded with stress. When it happens, inadequately managed stress can lead to anxiety, withdrawal, aggression, physical illness, or poor coping skills such as drug and/or alcohol use.
Teens can decrease stress with the following behaviors and techniques:
Exercise and eat regularlyAvoid excess caffeine intake which can increase feelings of anxiety and agitationAvoid illegal drugs, alcohol and tobaccoLearn 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 prace situations which cause stress. One example is taking a speech class if talking in front of a class makes you anxiousLearn pracal coping skills. For example, break a large task into smaller, more attainable tasksDecrease negative self talk: challenge negative thoughts about yourself 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”Learn to feel good about doing a competent or "good enough” job rather than demanding perfection from yourself and othersTake a break from stressful situations. Activities listening to music, talking to a friend, drawing, writing, or spending time with a pet can reduce stressBuild a network of friends who help you cope in a positive wayBy using these and other techniques, teenagers can begin to manage stress. If a teen talks about or shows signs of being overly stressed, a consultation with a child and adolescent psychiatrist or qualified mental health professional may be helpful.
