Anxious. Nervous. Worried. Frightened. Tense. Overloaded. Stressed out!
Stress is just a normal part of life. It isn't necessarily a bad thing. Stress very simply is how you perceive certain events and how your body reacts to them. The stress you may experience about an upcoming math test motivates you to study harder and is over as soon as the test is. However, when you constantly feel stressed out, that is when problems can begin. Teens can experience stress from many sources, including:
Pressure to do well in school; keeping grades up while juggling school, a job and extracurricular activities such as sports or community service;
Pressure to use drugs, alcohol or sex or to dress or look a certain way to fit in with peers;
Conflicts with friends, schoolmates or family members;
Family problems such as separation, divorce, chronic or terminal illness of a loved one or death of a loved one;
Moving or changing schools;
Being bullied or teased;
Physical changes such as weight gain or loss or acne;
Coping with a loved one's addiction.
The way your wonderfully-made body handles stress is by producing the stress hormones, adrenaline and cortisol. Now, if you truly were in a dangerous situation - for example, being chased - these hormones would prepare you to respond with a heightened sense of alertness and strength. That is why this hormonal response is called the "fight or flight" response. It enables you to perform well under pressure and to do whatever the situation calls for. Your body is made in such a way that once the danger passes, your nervous system returns to normal and stands ready to respond again whenever you need it to.
However, if you are experiencing a long-term stressful situation and you are feeling anxious and worried on a daily basis, your nervous system remains activated and continually pumps out those stress hormones. This is not healthy. It would be just like leaving your car turned on. Before very long you would have run the gas tank dry. In fact, it not only depletes your body's supply and weakens your immune system, it can eventually cause damage to your internal organs. If this is happening to you, you are experiencing stress overload. Some symptoms are:
Headaches, stomach and digestive problems, muscle pain, chest pain;
Depression, not wanting to be with your friends or take part in activities;
Allergic reactions such as asthma and eczema;
Anger, irritability, moodiness, sadness, hopelessness;
Inability to sleep or wanting to sleep all the time;
Loss of appetite or overeating.
Learning and using some simple stress management skills is the most effective way to handle your everyday challenges and also to combat the damaging effects of stress overload. Here are some things you can begin doing right now to control your response to stress:
1. Begin by taking good care of yourself. Eat a healthy, balanced diet, full of fresh fruits, vegetables, whole grains and protein; drink lots of water; get plenty of exercise and adequate sleep each night. Avoid caffeine, found in coffee, tea, colas, energy drinks and chocolate and limit the amount of sugar you eat.
2. Set small, attainable goals and break larger tasks into smaller, more manageable steps.
3. Be aware of your thoughts. Your thoughts influence your attitude. Replace negative thoughts with positive ones. "I'll never be able to do this" can be replaced by "I can do this if I take it one step at a time."
4. Don't demand perfection from yourself or others. Acknowledge when you have done a good job and do not set unrealistic expectations for yourself or others. Learn to accept yourself and others just as you are.
5. Learn some simple relaxation techniques such as deep breathing and progressive muscle relaxation.
6. Do a dry run of situations that cause you stress - practice a speech or oral report, rehearse asking someone out on a date or confronting someone who has hurt you.
7. Don't keep fears and problems bottled up inside. Talk with a trusted friend, parent, coach or teacher.
Stress is just a fact of life. You can't avoid it, but you can learn to manage it effectively so that it doesn't overwhelm you. Remember, calm down!
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