Stress is a feeling that we all know very well. It’s not uncommon for your teen to feel the same way about everyday stressors. Many teenagers will find themselves feeling stressed due to a situation that they feel may be challenging, demanding or uncertain situations. This can manifest into physical symptoms such as a racing heartbeat, sweaty palms, rapid breathing and more.
So, what causes stress in teens? Let’s look at a few common examples that may be affecting your teen’s stress levels. First, homework, studying, extracurricular activities and social pressures are all potential stressors that may affect your teen while they are at school or doing school-related activities. If your teen is worrying about getting their grades up or doing well on an exam or test, this can add to their already stressed mindset. Furthermore, teens can become stressed out when their responsibilities pile up on top of each other. For example, if you have a high school student who is dealing with a heavy school workload and also has a part-time job, that may add additional stress to their life.
This period of growing up, maturing and developing into a young adult can also add stress to your teen’s life. For example, certain societal norms to “fit in,” or peer pressure to engage in risky behaviors, can make your teen feel anxious.
Teens also may feel worried about the unknown future. Your teen may worry about what comes next for them after high school, or feel pressure to get into a certain college or university.
Effective stress management techniques for teens
Creating time management strategies
Teens may feel a little calmer after physically seeing their tasks written down. Instead of keeping deadlines, responsibilities and assignments floating around in their heads, invite them to write their tasks down. This can look like making lists, using a planner or calendar system, or breaking down large tasks into simple steps. Being able to temporarily forget about having to remember each little task can reduce their cognitive load and may offer your teen a sense of calmness.
Practicing mindfulness and meditation
Taking a few minutes to slow down can offer your teen a moment of peace and enhance their feelings of calmness. Certain abdominal breathing or muscle relaxation techniques may be beneficial for your teen to help lower their heart rate and blood pressure to improve relaxation. One example of this is diaphragmatic breathing, which is a technique used to breathe deeply while lying down. Your teen can start by placing one hand on their upper chest and the other hand below their rib cage.
- Finding enjoyable hobbies or leisure activities
It might be an additional stressor to recommend that your teen try out a new hobby at a time when they are feeling stressed. Instead, encourage your teen to take small breaks and get back to activities they once enjoyed, as a form of stress management. For example, maybe your teen might enjoy listening to music or an audiobook, or playing with a family pet.
Creating a stress management action plan for your teen
Help your teen set realistic goals.
Stick to trying one to two new stress management techniques, instead of having your teen follow a new “stress-free” daily schedule. This way, your teen may be more likely to see the positive side effects of stress management techniques. These techniques may have a greater chance of becoming habits, and your teen may be more interested in trying new stress management techniques.
Recommend that your teen keep a stress journal.
Writing is another relaxing stress management activity your teen may enjoy. Teens can also do this virtually by writing an online note or journal. If your teen’s feeling more stressed than usual, consider recommending they write about what’s causing them stress.
Show, not just tell.
As parents of teenagers, you are often the first role model your child takes notice of. By modeling healthy coping mechanisms and stress management techniques, you are teaching your child new ways for them to cope with their anxieties.
Physical strategies for reducing stress
The role of exercise
Regular movement is a great stress management tip. Something simple, like a quick walk around the neighborhood, or a gentle at-home workout like yoga, can release endorphins (the body’s feel-good hormone), which may decrease the amount of cortisol (the body’s stress hormone) in your teen’s body.
The impact of nutrition on stress
You may find your teen often reaching for an unhealthy snack, maybe because it’s quick and easy, or because they’re craving something comforting. Your teen’s eating habits may be affecting certain aspects of their brain function by adding to stress hormone levels in the body. Some researchers have found a link between stress and diets that are low in magnesium, zinc, calcium or iron. Encourage your teen to reach for more filling, whole foods such as edamame, brown rice, quinoa, oats, eggs, cottage cheese or Greek yogurt.
The importance of sleep
Growing teens need around 8-10 hours of sleep per night. If they are not getting enough sleep, it can become more challenging to manage everyday stressors. Try encouraging your teen to engage in a screen-free stress management activity such as reading or journaling in the time before bed, and to shut their lights off 30 minutes earlier than usual, to encourage more sleeping time.
Find professional support for your teen at Lightfully
If your teen is experiencing mental health symptoms (due to stress or otherwise) and they need more support than what outpatient therapy can provide, we can help. At Lightfully Teen, our licensed clinical experts can teach your teen new ways to manage their stress. As the parent of a young adult, it’s important to know when to seek help. Stress can be managed, especially through a whole-person-centered approach to care.
Change is possible. If you’re ready to find out more, contact us or reach out to our Admissions Concierge Team today.
