Everyone has responsibilities in their life, and sometimes those responsibilities can be overwhelming, especially for teens. According to a study from the American Psychological Association, teens reported higher levels of anxiety than all other age groups.
When you feel stressed out due to school, workload, finances, family, the news, or anything else, how do you take care of yourself?
Stress is a natural, unavoidable part of life. When you’re stressed, your brain sends signals through your nervous system to your kidneys, and your kidneys release stress hormones known as adrenaline and cortisol. These hormones can give you extra energy and focus, causing a fight-or-flight response in your body.
A little bit of stress can help you when you need it, but too much stress isn’t healthy. Feeling too stressed can cause you to feel cranky, drain your energy, and make your life more difficult.
April is Stress Awareness Month, so we put together a list of 4 easy ways to help you manage stress:
Understand why you're stressed
You may sometimes feel symptoms of stress (for example, difficulty breathing, headaches, or an upset stomach) without knowing exactly what’s making you feel that way. Maybe you’re anticipating an upcoming event, or maybe all your everyday tasks are piling up and have become overwhelming. Stress can come from any number of different sources.
Think about the tasks or demands in your life that may be causing you to feel stressed. Once you identify where your stress is coming from, ask yourself if there’s anything you can do to change the situation. If there isn’t, take a deep breath, and try not to worry. After all, there’s nothing you can do. But if there is something you can do to help your situation, try making a plan of action.
For instance, if you’re stressed out because of homework or chores, make a to-do list, and plan out when you’re going to accomplish each item on your list. Organizing your responsibilities and having them all in one place means you don’t have to worry about forgetting anything. Plus, your tasks won’t be so overwhelming if you take them one step at a time.
Talk to your loved ones
As the old saying goes, “A burden shared is a burden halved.” Talking to family, friends, or other loved ones about why you’re stressed can make you feel like a weight has been lifted off your shoulders. Even if there’s nothing they can do to help, it’s important to be able to talk through your problems with people you trust.
Additionally, you can ask the people in your life for help. They won’t know you need help unless you ask, so don’t be afraid to speak up. Keeping on top of all your responsibilities isn’t always easy, and having someone to help you understand your homework assignments, prepare for tests, or complete other tasks can help reduce your stress.
Take care of your body
Mental and physical health go hand-in-hand, so keeping your body physically healthy will make you feel better mentally. Exercise, sleep, and diet all play big roles in your overall well-being.
Exercise. Find ways to get on your feet and stay active, whether that’s by roller blading, dancing, riding a bike, playing with your pets, or anything else. You don’t have to go to the gym if that’s not the kind of exercise you enjoy, but you should engage in some form of regular physical activity. Staying active reduces stress and can improve your mood.
Get enough sleep. Not getting enough hours of sleep each night will cause you to feel more stressed, so make sure you’re consistently getting a good night’s sleep. If you’re well-rested, you will feel a lot more relaxed and ready to take on the day.
Eat a healthy diet. Eating too much sugar can also make you feel more stressed out. To feel better, reduce the amount of sugar and processed foods you eat, and make sure you’re eating nourishing foods like fruits, vegetables, and whole grains.
Practice relaxation techniques
Practicing relaxation and mindfulness techniques is a simple way to make yourself feel better when you feel overwhelmed.
Be grounded in the present. Take a deep breath. Notice 5 things you see. (Deep breath.) Notice 4 things you hear. (Deep breath.) Notice 3 things you smell. (Deep breath.) Notice 2 things you can touch. (Deep breath.) Notice one thing you can taste.
Power hug. Tap your right hand on your left shoulder, tap your left hand on your right shoulder. Squeeze yourself in a tight hug. Say to yourself: “I am here and I am safe.” (Repeat 2 times: tap, tap, hug, affirm, tap, tap, hug, affirm.)
Water breath. Imagine you are standing at the bottom of a lake or pool, with your feet on the bottom. Imagine you are able to breathe in the water. With your hands at your sides, breathe in through your nose as you lift your arms up, as if you were scooping up the water. Breathe out through your nose as you bring your hands, palms face down through the center of your body like you are pushing a pool noodle or a log down into the water.
Everyone feels stressed sometimes, so it’s important to develop good habits and learn how to handle your stress without letting it overwhelm you. By understanding where your stress comes from, seeking support from others, and using different coping skills, you can arm yourself with the tools you need to take on life’s challenges. You got this!
