Teen Stress Can Be Reduced with Solid Stress Management Strategies
Teen stress is a common problem with this generation becoming known as the MPOD Generation. MPOD=MySpace and IPod. If you are part of this generation, then you have never known life without cell-phones, or personal computers. You have grown up with online-socializing, chatting with a community of friends that probably has a larger population than the town in which you reside. You live on instant messages and wireless technology. And yet, as a member of this techno-savvy generation you may be experiencing stress levels higher than previous generations. You are one of over 30 million teenagers, ages 12-20 years. You see your future to include serious issues such as war, terrorism and a faltering economy. The US has the highest rates of teen pregnancy and births in the western industrialized world. Obesity is quickly becoming an epidemic among our youth, increasing the problems of self-esteem and anger management, not to mention the increases in health issues including type 2 diabetes, depression, and increases chances of heart disease.
And here you are as a teenager, juggling many roles on a daily basis. Do you have the scheduling demands of fitting in a part time job? Are you a member of a varsity sport--with practices and more practices? Maybe you are studying for the SAT's. Have you thought about what college is right for you? How will you pay for college? What about that term paper due next week? Do you have a date for the prom? Is your best friend mad at you? What did you say? No wonder you are feeling overwhelmed.
Teenage Stress Overload
Although some stress can be a good thing, too much stress can be destructive. During adolescence, there are significant changes that occur physically, emotionally, socially, and even academically. Some stressful situations can be extreme and may require special attention and care. Pressures that last too long, and are too intense and that you try to handle alone, can cause you to feel stress overload. Some teens have anxiety problems that can cause them to overreact to stress. Even small difficulties seem like a crisis. Many teens feel that they are under more stress than at any other time of life. Which of the following sources of day-to-day teenage stress apply to you?
• academic pressure and career decisions
• problems with peers--including bullying, relationship breakups
• family issues or problems with parents
• pressure to wear certain fashion styles or hairstyles
• pressure to try drugs, alcohol or sex
• adaptation to bodily changes
• taking in too many activities at one time
First of all, you are not alone with the stress overload you are feeling. If you are feeling tense, upset, worried, or stressed, it may be a sign of anxiety. Everyone experiences stress a little differently. Some people become angry and act out their stress or take it out on others. Some people internalize it and develop eating disorders or substance abuse problems. And some people who have a chronic illness may find that the symptoms of their illness flare up under an overload of stress. if you are experiencing any of the following warning signs, then you are under stress. If you find that you can not handle your situation, things may be difficult enough for you to seek outside counseling. Let's consider the warning signs of teenage stress overload.
• increased physical illness (headaches, muscle pains, stomachaches, chronic fatigue)
• anxiety or panic attacks
• a feeling of being constantly pressured, hassled, and hurried
• increased anger or irritable lashing out at others
• problems sleeping
• difficulty concentrating
• chronic feelings of worry and nervousness
• increased tearfulness and feelings of hopelessness
If you are experiencing stress overload, take the time to learn how to manage this stress so that you to navigate through your teenage years without too much trouble. The following strategies are meant as suggestions for teens to juggle the many roles they handle on a daily basis. It is stressful, no doubt but there are ways to make the time more fulfilling and enjoyable as you master the many assignments you have to accomplish.
Top Ten Stress Management Strategies for Teenagers
Stay aware of your stress signals. If you feel stressed, try some of these strategies. Since stress will be with you the rest of your life, sorry there is no way to completely eliminate stress from your lives--it is important to be comfortable with using some of these strategies. The most useful method of dealing with stress is learning how to use stress management strategies on a regular basis, so that you can avoid having a stress overload. Don't just try to manage stress when the pressure is already on. Knowing how to de-stress and doing it when things are relatively calm can help you get through challenging situations as they develop. Consider these ten tips:
1. Guard against over scheduling. If you are feeling your time is stretched too thin, consider cutting out an activity for a while and prioritize which activities are really important for you.
2. Take care of your physical health. Get regular exercise to release the build-up of stress. Eat nutritious meals so that you maintain the proper energy you need. Avoid caffeine. It is easy when you are stressed to eat junk food and skip meals. But your body needs vitamins and minerals more when it is under stress. Don't substitute alcohol or drugs as a quick fix; your body will actually just break down sooner without its ability to cope well.
3. Get a good night's rest. You may have a term paper due and you haven't finished your math homework. But you will not be able to concentrate well with little sleep. Yes, the biological clock shifts during adolescence, and many teens prefer to stay up later at night and sleep later into the morning. That is not working with the current school schedule, so you need to get to bed earlier than you may want so that you can be alert when you have to get up early in the morning. Looks like you are going to have to re-arrange the homework schedule and get it done earlier in the evening or tuck in some time right after school. If you need to spend some late nights for a dead line—build in time to catch up on rest soon after the assignments are due. Oh, and you might want to consider preparing for tests early—a little each day before the scheduled exam so that you don't feel stressed cramming the night before.
4. Learn to relax. The body needs to recover from stressful situations through relaxation so that you can have a sense of calm. Learn simple breathing exercises and then use them when you are caught up in stressful situations. Take deep breaths, accompanied by thought of being in control (I can handle this). Learn progressive muscle relaxation (repeatedly tensing and relaxing large muscles of your body). Start relaxing the feet muscles, then legs, then arms, then shoulders. Also build in some other calming activities (reading a book or watching a movie, [spending time with a pet]) that allow you to relax and divert your attention from thinking about the situations that are causing you stress.
5. Be realistic. It might be wise to lower your expectations for yourself. Don't try to be perfect since no one is. And don't expect others to be perfect either since that will put stress on them as well as you. If you need help on something like a school project, ask for it. If and when you make a mistake, learn from it—don't dwell on your weaknesses or faults. Forgive yourself and others when things happen and may go wrong.
6. Focus on things that you can control. Let go of the things you can not control. It does you no good to worry about things that might happen, so try and concentrate on those things that you have direct influence over. Stop worrying about things that may never happen; a lot of useless energy is spent that way and when you are feeling stressed you need your energy for more productive uses.
7. Set small goals that are manageable. Learn to solve everyday problems to give you a sense of control and accomplishment. If you break tasks into smaller manageable chunks then you can see the progress you are making as these tasks get completed. Develop skills to calmly look at a problem and figure out how to create a solution so that you have a sense of control, not stress, in your life. Feeling confident in solving small problems first, builds inner confidence to tackle life's more difficult problems and this will serve you well under times of stress.
8. Watch what you are thinking. Your attitude is very important to the way in which you approach life. Your outlook and thought influence the way in which you see things. Be positive. See the cup as half full rather than half empty. Optimism can help you make the best of a stressful situation. Try to learn to think more optimistically and you will find that things may not be a dire as you thought they were.
9. Get involved with things that you enjoy doing. Schedule breaks and activities with friends or take some breaks for "alone and recharging" times. Enjoy music, arts, sports and socializing to balance the stress you find in other aspects of your life.
10.Talk about problems with others, including parents, older adults and friends. It is always great to get another point of view and talking with others, even a counselor, can provide a great sense of renewed perspective and stress relief. Pray or read something inspirational. Don't go it alone. Humans are built to share and you will find a great deal of comfort in having support from others. Initially, the problem may seem difficult to discuss with others, but if you can overcome this feeling and talk about it, you will find that you will feel better.
Indeed, stress is a part of life. But have you noticed that some people just seem to handle it better than others? Some of your friends may be able to take things in stride while you just can't seem to forget about issues that have occurred in the past. It's their attitudes. Yes, they may have a more optimistic outlook on life which serves them well. You need to think of stressful challenges as temporary. It's not the end of the world--although you may think it is. Make goals for yourself and keep track of the accomplishments. You will be amazed at your progress. And don't forget to relax. Be sure to take deep breaths when things seem out of control. Most importantly, believe in yourself.
