Between worrying about homework, friends, dating, their parents’ expectations, household chores, changes that are happening to their bodies as a result of puberty, band, drama, sports, and the school newspaper, teenagers have a lot of stress to deal with. Stress is like adjusting the strings of a guitar. Some tension makes the guitar sound good, but beyond a certain limit, that tension can break the string. Similarly stress can be a positive thing for human beings. For example, it can give an athlete competitive drive. But beyond certain levels, stress can be devastating to your health and relationships.

If you suffer from stress, you’re not alone. About 85 percent of young people report feeling stressed at least some of the time as compared with 75 percent of adults. In individuals between the ages of 13 and 17, the primary cause of stress is school while in those between the ages 18 and 24, finances are its main trigger.

Causes

Stress is a complex but normal psychological and physical reaction of the body to various demands. Our brain is naturally programmed to protect our body in stressful situations. When this protection system perceives a threat, chemicals like adrenaline and cortisol are released into the bloodstream. When the threat is gone, our body returns to a normal state of equilibrium. With the nonstop demands of modern life, however, the stress system rarely shuts down. This makes us feel constant anxiety and tension and could result in various physiological problems, ulcers, or a weakened immune system.

Any change in daily life can make you stressed. Moreover, stress factors differ from person to person. People also react in different ways to the same stimuli because people think differently from one another and have different perceptions. For example, some students might see a class presentation as an exciting opportunity to demonstrate their work while others may dread public speaking. Similarly, making a mistake during a sporting match or performing poorly on an exam can be stressful for some but not for others. An event is stressful when it elicits a negative response.

The right kind and amount of stress can be a good thing. However, too much stress for an extended time can be bad and can result in various unwanted consequences.

Signs and Symptoms of Stress

Symptoms of stress might include:

• Nervousness, fear, or anguish

   

• Body pains such as back pain, headaches, or pain in the neck or jaw

   

• Digestive problems such as constipation or diarrhea

   

• Mood changes

   

• High blood pressure

   

• Trouble sleeping

   

• Feeling burdened by previously enjoyed activities

   

• Relationship problems

   

• Difficulty breathing

   

• Sudden fluctuation in weight

   

• Conditions such as eczema or asthma

   

• Increased smoking and consumption of alcohol

Managing Stress

You can manage stress successfully by first knowing the symptoms of stress and recognizing when you are suffering. Once you are able to recognize stress, try to avoid the sources of stress as much as possible. However, this might not be practical in all situations. In that case, you need to develop techniques to cope with stress and react in a way that minimizes or eliminates its effects.

Following are some tips that can help you stay cool under pressure and successfully handle stress.

• Remember that change is a constant, unavoidable part of life

   

• Treat every weakness or problem as an opportunity

   

• Believe in yourself and have a positive outlook towards life

   

• Be action orientated and try to solve problems rather than dwelling on them

   

• Be committed to your family, friends, and work

   

• Allow your friends, family, and coworkers to give you support

   

• Participate in group activities and have fun

If you feel overwhelmed by activities, cut out a few, and make time for yourself. Remember that no one is perfect, so be realistic. Accept your own weaknesses and those of others.

Try different methods of relaxation. Sleeping well relaxes your body, mind, and soul, so try to get proper sleep. Relax through proper breathing and concentration. Talking to others about how you are feeling can be extremely calming; this includes friends, family counselors, or, depending on your belief system, a higher being through prayer. Finding a hobby, reading a book, and playing with a pet can be enjoyable forms of relaxation. Keep track of your thoughts, and try to control pessimistic thoughts, and nurture positive, optimistic feelings. When you feel overburdened, look at your problems individually, and try to solve them one by one.

Exercise to Beat Stress

Exercise is a great way to release physical and mental tensions. Taking dance classes, signing up for an intramural basketball team, or running can relieve physical tension and minimize time spent dwelling on frustrating experiences. Physical exertion causes your body to release chemicals called endorphins which decrease pain and increase euphoria. It also increases your oxygen intake, refreshing your body’s cells and giving you positive energy. Furthermore, exercise can get you in shape and boost your self-confidence.

Deep Breathing

The natural breathing process involves the diaphragm, the large muscle in the abdomen. When you breathe properly, your stomach expands when you inhale and then collapses when you breathe out. When you breathe with your chest and shoulder, as most people do, your breath is short and shallow, which increase stress and anxiety.

To improve your breathing, sit in a comfortable position or lie down on your back. Keep your back straight and drop your shoulders to release tension. Shut your eyes. Keep one hand on your chest and the other on your stomach. Practice breathing, allowing only your stomach to rise when you breathe in and collapse when you breathe out. Continue the exercise for as long as you want.

Meditation

Meditation paired with proper breathing exercises can effectively relieve stress. The objective of meditation is inner tranquility and peace. Meditation is a technique used to control negative thoughts by concentrating on a particular subject or object. Meditation gives you a deeper sense of relaxation and can help you keep calm when stress disturbs your balance.

Following are some ways to meditate.

• Word Meditation: In this type of meditation, you repeat a particular word or phrase over and over. This repetition brings concentration in order to achieve an inner calm and peace.

   

• Mindful Meditation: This technique concentrates on what you experiencing during meditation such as your breathing and lets your thoughts and emotions just pass through your mind.

   

• Guided Visualization: In this type of meditation, you utilize as many senses as possible to visualize and concentrate on mental images of places or situations.

   

• Yoga: This technique consists of performing a series of postures and controlled breathing exercises to make your body more flexible and your mind more peaceful.

   

• Tai Chi: In this form of Chinese martial arts, various graceful, dance-like movements are performed along with breathing exercises.

   

• Qi Gong: This type of yoga is a part of Chinese medicine that restores and maintains inner balance by combining the techniques of meditation, relaxation, and physical and breathing exercises.

Live Stress Free

Stress is a complicated phenomenon that disturbs your state of mind. When stress becomes intolerable, it can have devastating effects on your normal life. The signs vary from simple irritation to resorting to heavy drinking or smoking. If you can recognize stress, you can begin to manage it well. The best way to manage stress is to find ways to calm yourself, like through exercise or meditation. Don’t let your tension break you down; take the necessary steps to make your life stress free.