Being "stressed out" is a state of feeling mental tension.
Who can get "stressed out"?
Anyone can get "stressed out." Adults may forget that teenagers often lead
stressful lives, too.
What causes stress?
School demands, tests, feeling frustrated by teachers or assignments.
Low self-esteem.
Going through any physical, emotional, or life changes.
Problems with friends or peer pressure.
Feeling unsafe at home or at school.
Family situations, such as divorce or sick family members.
Death of a loved one or friend.
Moving or changing schools.
A busy schedule.
Having very high expectations.
Financial problems.
What does stress feel like?
Stress can cause an upset or nervous stomach.
It can cause diarrhea or indigestion.
Stress can cause a headache or backache.
It can cause insomnia (being unable to fall asleep or stay asleep).
Stress can lead to eating changes. You may eat too much or too little.
Stress can lead to aggression and anger.
Stress can make you feel irritable, anxious, or frustrated.
Stress can often lead to crying spells.
Stress can lead to being withdrawn, or not wanting to be with people.
How can I deal with stress? Taking care of yourself will help you feel more in control and less stressed
out. There are several things you can do to releive stress:
Exercise releases tension and helps you relax.
Eat regularly.
Avoid caffeine. It can increase feelings of anxiety.
Avoid smoking, alcohol, and taking drugs. Drugs can lead to more stress,
health problems, or depression.
Take a bath or a shower.
Keep things in perspective. For example, if you're nervous about a test,
ask yourself, "What is the worst that could happen if I don't do well on the
test?"
If something is bothering you, tell people how you feel. ("I feel angry
when you ignore me.")
Break a large task into little pieces. Do small parts at a time. Ask for
help.
Think positive. Focus on what you can do instead of what you can't do.
Don't demand perfection from yourself or others.
Do something you enjoy (listen to music, take a walk, draw, write, etc.).
Spend time with friends and family who support you.
Learn relaxation techniques, such as deep breathing and muscle relaxation.
Breathing Exercises Breathing exercises can be especially helpful in releasing nervous tension
before a performance or test.
Inhale slowly through your nose to the count of 10. Exhale slowly through
your nose to the count of 10. Repeat 5 to 10 times until relaxed.
Relax you shoulders as you breathe. Concentrate on using your stomach
muscles to help you. Make your stomach rise up and down, not just your
chest.
When you inhale, concentrate on making an "ooh" sound with your breath.
When you exhale, make an "ah" sound with your breath.
Close your eyes as you breathe and picture a calm place.
Muscle Relaxation
Begin with the breathing exercises above.
Lie down or sit down. Tighten the muscles in one part of your body.
Count to five and then relax. Start with your feet and move up your whole
body to your face.
Or, without tightening the muscles, relax each part of your body. Concentrate
on one part at a time. Relax your feet, then your legs, up your whole
body. Imagine each part feeling light and weak.
Continue to breathe slowly as you work your muscles.
Relax for a few minutes when you're done.
When should I call the doctor?
Call the doctor if you feel overwhelmed by stress for no reason that you
know.
Call the doctor if you have questions about how to manage your stress.
Call the doctor if you're having a hard time making it through your usual
day. For example, if you don't feel like you can go to school.
If you don't feel comfortable talking to a doctor, talk to a friend, parent,
teacher, school counselor, or other trusted person.
Quick Answers
Being "stressed out" is a state of feeling mental tension.
Everyone experiences stress.
Many things can cause teens stress, such as school, friends, or a busy schedule.
Stress can cause an upset stomach, diarrhea, a headache, or eating changes.
Release stress by doing something you enjoy, spending time with friends,
or practicing relaxation techniques.
Call the doctor if you have questions about how to manage your stress.
References
American Academy of Child and Adolescent Psychiatry. Helping Teenagers with
Stress. 1998 November (cited 2001 August 31). Available at: URL: http://www.aacap.org/publications/factsfam/66.htm
Rutherford K M.D. TeensHealth: Spotlight on Stress. KidsHealth. 2001 June
(cited 2001 August 31). Available from: URL: http://www.kidshealth.org/PageManager.jsp?dn=KidsHealth&lic=1&ps=207&cat_id=&article_set=20400
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