Managing stress before it manages you! For Teens
Stress is a regular part of life, whether it be from studying for a big test, giving a presentation, going for a job interview, trying out to for new team, or going into an unfamiliar social setting. Daily life hassles can also cause stress, such as keeping up with communication with friends over social media, getting out the door on time, doing homework and managing chores.
Over time, too much stress can result in the body staying in an almost constant state of tension. This can lead to headaches, difficulty sleeping, poor concentration, irritability, stomach problems, and low mood. It can also wear down the immune system, making us more likely to catch illnesses or develop certain health conditions.
Fortunately, there are things we can do to lower our stress level!
Tips for managing stress:
Try to maintain a good balance between school and non-school related activities. Joining clubs and spending time with friends are great ways to burn off some stress. That said, be careful not to over-commit to too many activities!
Many teens find it helpful to make to-do lists. Writing tasks down gets them out of your head and allows you to see things objectively and to prioritize.
Learn how to learn better. Getting good grades isnt always about studying more, its often about studying more effectively. Learn how to really focus when studying (look up the Pomodoro Technique) and you may find studying isnt as much of a burden.
Focus on the things you have control over and not the things outside of your control.
Exercise regularly and laugh a lot. Both result in the release of endorphins (the feel good chemicals) in the brain and nervous system.
Practice belly-breathing. Taking a bunch of good belly breaths, where the diaphragm slowly fills up with air causing the belly to expand, helps to activate the part of the nervous system that is responsible for relaxation.
Learn how to be mindful. Mindfulness is about being present and aware of the current moment. When we focus on the present moment, we get a break from stressing about the past or worrying about the future. Try to take a few minutes to really focus on your matcha latte, to notice the sounds outside, or to truly listen to a song.
Eat well and limit caffeine. Highly processed, sugary, and fatty foods put a strain on the bodys ability to cope with stress. Caffeine increases feelings of jitteriness, restlessness, and anxiety, so maybe make the matcha latte decaf!
Get enough sleep!
Limit or be intentional with your use of social media. Although social media can be a great way to stay connected with friends and family, the research is pretty clear that its overuse is directly related to poor mental health. This is especially true if it represents an additional source of stress, such fueling social comparison and promoting negative messages.
Change the way you think. This may actually be your best weapon against stress. Much of our stress is due to the way we think about the events in our lives, not the events themselves. This is often referred to as the 90:10 Rule, which states that 10% of how we do in life is based on what happens to us, and 90% is how we react to those things.
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Did you know?
It is a myth that stress can turn hair grey.
Dark chocolate can lower stress hormones.
Stress makes the blood thicker in anticipation of injury.
If you have 11 minutes and want to learn more about the 90:10 rule
Go to YouTube and watch Dr. Mike Evans video called 90:10: The Single Most Important Thing You Can Do for Your Stress.
When to get help:
If you continue to feel overwhelmed, consider talking with a professional, such as a psychologist, to help you develop coping strategies. Do not hesitate to reach out to our team if you would like support or more information!
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Posted in Health and Medical Post Date 10/03/2015