Managing Stress, Teen

Stress is the physical, mental, and emotional experience that a person has when facing a challenge in life. Many people think that stress is always bad, but most stress is just a normal part of life. Stress is only bad when you struggle to manage it, or when you think that you cannot deal with it. Learning to live with stress is an important life skill.

Stress can be positive ("good stress"), such as stress related to a vacation, a competition, or a date. Good stress can make you feel energized and motivated to do your best. Stress can be negative ("bad stress") when it is caused by something like a big test, a fight with a friend, or bullying.

How to recognize stress

• Feel moody, angry, or anxious and tense.
• Have problems concentrating, performing in school, eating, or sleeping.
• Feel like you have too much to handle (overwhelmed).
• Fight with others or have problems with friends.
• Express anger suddenly (have outbursts).
• Feel the need to use alcohol or drugs, including cigarettes, to help you deal with stress.
• Have thoughts about harming yourself.
• Want to stay away from friends or family (isolate yourself).

Follow these instructions at home:

Lifestyle

• Eat a healthy diet, exercise regularly, and get plenty of sleep.
• Do not use drugs.
• Do not drink alcohol.
• Do not use any products that contain nicotine or tobacco. These products include cigarettes, chewing tobacco, and vaping devices, such as e-cigarettes. If you need help quitting, ask your health care provider.

General instructions

• Ask for help when you need it. A trusted adult such as a family member, teacher, or school counselor may be able to suggest some ways to deal with stress.
• Find ways to calm yourself when you feel stressed, such as:
  • Doing deep breathing.
  • Listening to music.
  • Talking with someone you trust.
  • Learning mindfulness.
• Learn to regularly release stress and relax through hobbies, exercise, or telling others how you feel.
• Be honest with yourself about times when you are struggling with stress. Do not just wait for the feeling to go away or the situation to get better on its own.
• Take over-the-counter and prescription medicines only as told by your health care provider.
• Keep all follow-up visits. This is important.

Where to find support

• Your health care provider.
• A school counselor.
• A therapist who specializes in working with teens and families.
• Friends or support groups at school.

Where to find more information

• American Psychological Association: www.apa.org

Contact a health care provider if:

• You feel depressed.
• You are not doing well in school, or you lose interest in school.
• Your stress is extreme and keeps getting worse.
• You withdraw from friends and normal activities.
• You have extreme mood changes.
• You start to use alcohol or drugs.

Get help right away if:

• You have thoughts of hurting yourself or others.

• Call 911.
• Call the National Suicide Prevention Lifeline at 1-800-273-8255 or 988 in the U.S.. This is open 24 hours a day.
• Text the Crisis Text Line at 741741.

Summary

• Stress is the physical, mental, and emotional experience that a person has when facing a challenge in life. Some stress is positive, and other kinds of stress may be negative.
• Ask for help when you need it. A trusted adult such as a family member, teacher, or school counselor may be able to suggest some ways to deal with stress.
• Practice good self-care by eating well, exercising, relaxing, and getting the support that you need.
• Be honest with yourself about times when you are struggling with stress. Do not just wait and hope that the feeling will go away.