Is your teenager feeling like there are too many pressures and demands on them? Not sleeping well due to worry about exams, tests, assignments and schoolwork? Eating in a rush, often irregularly, and mostly eating unhealthy quick snacks which are high in fat and sugar because they are too busy? If that is the case for your teenager, know that they are not alone. This is stress and all of us find ourselves in stressful situations sometimes. However, for teenagers stress can turn into stress overload very quickly, especially with all the hormonal changes, demands and expectations piled on them from parents, teachers and peers. Add to this the numerous forms of social media our teenagers have access to these days and this overload can quickly become dangerous.
Teenagers and Stress
Stress is a chain reaction called a "stress response" our body creates when we react to particular "stressors" that occur in our life. This response causes the nervous system and specific hormones to create an increase in heart rate, breathing rate, blood pressure and metabolism. In small doses, this can be good, and when all of these physical changes are working effectively they can enhance a person's ability to perform well under pressure. For a teenager, this may be during an exam, a class presentation or a final in sports.
However, the stress response can cause much more concerning problems when it cannot be turned off, and the effect this can have on the body is a bit like an overheated engine. For example, in reaction to things that are not immediate but ongoing or long-term events, like coping with a divorce or moving to a new school. In these instances the nervous system stays in low gear and continues to produce the extra stress hormones that can weaken the body's immune system and cause other health issues, as well as leaving the person feeling flat and overwhelmed.
Source: Sibgha Amin
This intense pressure over a long period of time can cause stress overload and too much stress isn't good for anyone! Feeling a little stress about a test that's coming up can be motivating and encourage one to study hard. But stressing out too much over the test can make it hard to concentrate on what is needed to learn.
Signs of Teenage Stress
The signs of stress in teenagers can be very hard to spot, especially as some of these, such as anger and irritability, might be part of a normal teenager's behaviour. The most common telltale signs, though, include:
- Headaches
- Stomach problems
- Feelings of anger, irritability or moodiness
- Difficulty concentrating
- Worries about school and future plans
- Loss of interest in favourite activities
- Poor school performance
- Difficulty sleeping
- Loss of appetite or overeating
- Low energy during the day due to chronic sleep deprivation
- Heightened anxiety levels with irrational fears about things like family dying or being ill, or natural disasters occurring
Researchers have linked teenage stress to cardiovascular disease, gastrointestinal problems, asthma, allergic reactions and type 2 diabetes later in life. Additionally, it may lead to long-term mental health conditions such as severe depression, anxiety disorder, bipolar disorder and panic attacks.
Building Resilience
Childhood is full of ups and downs, but if your child is struggling with their grades due to stress, it might be time to think about how they can reduce their stress levels. By teaching your teenager stress management techniques, they will be able to cope better with stressful times and build resilience to deal with stress overload. Have regular conversations with your child and encourage them to talk about their feelings of stress. In addition to that, it can provide an opportunity to educate them on the following points, without imposing it on them:
- View change as a challenge and and as a normal part of life
- Believe in themselves and that they will succeed if they keep working towards their goals
- Be optimistic and let a small amount of stress be motivating
- Set goals that are achievable and realistic and review these goals at regular intervals
- Always take action to solve their problems and to reach their goals.
- Build strong relationships with family and the right friends
- Know there is a support system and identify who/what that involves
- Always ask for help when they need it
- Participate regularly in activities for relaxation and fun
Planning a family activity or encouraging your child to take up a new interest, such as playing an instrument or trying out for their sports team, is also an effective way to distract them from their sources of stress. Additionally, it is important to look after your child's physical and mental health in order to avoid a difficult situation developing into chronic stress, or worse, more serious issues like anxiety and depression. To help your teenager win the battle against stress, here are some practical tips:
- Let your child get 8 to 10 hours of sleep each night
- Prepare healthy meals and encourage healthy eating habits by avoiding sugary snacks and drinks
- Make sure that your child doesn't skip breakfast
- Ensure that the whole family engages in regular exercise together
- Limit your child's screen time because studies show a direct link between teenage stress and social media use
Most of all, remember that you are not on your own and there is plenty of help out there. If you need help identifying what is causing your teenager to feel constantly stressed, you can speak with a mental health professional, such as a child counsellor or psychologist, in your local area.
Teenagers grow up very quickly, so there is a need to give them time to process what is happening around them. Providing them with tools that they can use to cope with stress effectively will give them confidence to cope with new challenges as they arise in the future.
Originally published on Jul 27, 2011
