TeenHealthFX - Answers - I.M. Stressed

Stress / Question
Published: December 5, 1999

Dear TeenHealthFX,

What is the best way to handle stress for teens?

Signed: I.M. Stressed

Dear I.M. Stressed,

It is very common to feel stressed-out or under pressure, especially as a teenager. Not only is your body changing quite rapidly, but many teens have the pressures of doing well in school, fitting in with your friends, and dealing and meeting your own expectations as well as your parents. This can cause stress. Although your situation and stressors will change over time, stress and tension will most likely occur in certain situations for the rest of your life. With the proper skills you can manage stress and even use it to your advantage.

Positive ways to handle stress:

Talk about it with someone who cares (friends, peer counselor, parent, teacher, doctor, guidance counselor)
Feel your feelings (Crying is an emotional release)
Do an enjoyable activity (go to a movie, hang out with friends, take a bath, talk on the phone, listen to the radio, write in a journal, take a nap, watch TV)
Exercise
Eat Right

In addition to handling your stress in positive ways, many people use relaxation techniques to manage stress. Try these:

Deep Breathing - This helps you concentrate on your breathing and can help to calm down a person under stress. Take deep breaths while putting your hand on your abdomen. Concentrate on your breathing and how your hand moves up and down as you breathe. Do this for several minutes. This can be done several times a day and often people feel better after doing this exercise. Avoid taking quick, short breaths as you may get lightheaded or hyperventilate. The key to this is long deep breaths.
Progressive Muscle Relaxation - When you become stressed, your body reacts by tensing up its muscles. This technique helps the muscles and the mind to relax. Go to a quiet place and tense each muscle group for 8 - 10 seconds, then relax the group for 10 - 20 seconds. Go through each muscle group. Some people begin at their hands, move up the arms to the shoulders, back and chest, then down to the abdomen and buttocks, to the legs, feet and toes.
Relaxation Tapes - These tapes can be purchased at most bookstores or music stores. Some offer the sound of the ocean, birds chirping or just a daily talk on life. Follow the instructions on the tape to help your body to relax.

Some people choose to deal with stress in ways that are unhealthy for a person's mental and physical health such as, using alcohol or drugs, or under or over eating. Using alcohol and drugs is a temporary method of escaping reality and the person doing it will still have the same problems when they are sober. Constant use of drugs and alcohol can lead to mental illness and addiction. This makes the problems even worse!

If your stress leads to symptoms like increased heart rate, sweaty palms and chest pain, you may be experiencing panic attacks. If you have panic attacks, have trouble managing your stress or are overly stressed enough to cause you to be depressed or if you feel you cannot handle all of life's pressures, please seek help. Talk to your doctor, parents or a school nurse. They may have you see a counselor. Many teenagers need assistance from a counselor during this time in their lives to work through some of these issues and to help put some of their concerns in perspective.

If you are in crisis and live in Northern New Jersey, call the 24-hour CRISIS HOTLINE at (973) 540.0100. If you live outside Northern New Jersey, call the National Suicide Hotline at (800) SUICIDE.

Signed: TeenHealthFX