Stress relief for teens: What to do when you’re feeling overwhelmed
Experiencing stress from time to time will generally always be a part of life. Learning how to develop healthy coping mechanisms from a young age can set you up for long-term success in this area. If you’re a teenager and you’re not sure what to do when you’re feeling overwhelmed with life, consider trying some of the management strategies we cover below.
Stress and its effects
Stress is defined by the American Psychological Association (APA) as "the physiological or psychological response to internal or external stressors". It refers to how your body and mind react when you’re faced with challenging or overwhelming situations.
When stress kicks in, it can activate your fight-or-flight response which sends a variety of different body systems into action. While this response can be useful in the short term, keeping it ‘turned on’ long-term can result in negative health effects. That’s why stress management can be such an important skill to learn to take care of your mental health.
Six stress management techniques for teenagers
If you’re consistently stressed out or feel anxious because of something, it may be worth making an adjustment in that area of your life if possible. For example, if your schedule is jam-packed with homework, sports, clubs, and a part-time job and you routinely feel overwhelmed you might want to look critically at your commitments and make it a point to pull back in certain areas. However, maintaining a completely stress-free world is generally not realistic. Developing healthy habits and coping mechanisms can help you deal with this inevitable part of life without damaging your mental health. Here are some strategies you can start developing now, plus tips for how to get started.
1. Reduce clutter
Some people prefer everything in their space to be as neat as a pin, while others may feel more comfortable or even find inspiration in a less put-together space. That said, if you’re feeling stressed, doing some tidying up may help improve your head space. One study suggests that people with cluttered homes may exhibit lower moods than those with neater ones. Plus, practically speaking, a tidy space can make it easier to keep track of things you need like school papers or house keys—which is helpful, because losing something important can add to your stress levels. The act of tidying up can also help you feel accomplished and ready to take on the next task on your to-do list. Next time you feel overwhelmed, try taking a few minutes to tidy up and get organized to see if it helps.
2. Get creative
One study looked at how the arts can impact stress management. It found that over 80% of participants experienced a “significant reduction in stress” after taking part in one of four artistic activities: art, music, dance/movement, or drama. Having a creative outlet to turn to can be a great way to blow off steam and center yourself. Doing something artistic regularly can also help you express your emotions, build confidence, form or strengthen friendships, and enjoy yourself, all of which can contribute to better mental health overall.
3. Use exercise as an outlet
Research shows that physical activity can lower levels of stress hormones like cortisol and adrenaline. If you’re feeling stressed, going for a run, swimming, skating, doing yoga, or engaging in whatever type of physical activity you most enjoy can provide you with some relief. However, exercise can be even more effective for stress management if you practice it regularly rather than only turning to it when things get overwhelming. According to the Anxiety and Depression Association of America, regular exercise can help you boost self-esteem, sleep better, improve concentration, and decrease tension. So while getting active when you’re stressed can be a great coping mechanism, doing so regularly can be a great preventative measure.
4. Prioritize good sleep
Research shows that many teens report sleeping less than the recommended amount of 8.5 to 9.25 hours for their age range. Interestingly, 90% of teens who reported low stress levels during the past school year say they get enough sleep, while only 48% of those who reported high stress levels during the past school year could say the same. Getting the rest your body and mind need—especially during adolescence—can have a direct impact on how you're able to function during the day. Since good sleep can help you improve concentration, think more clearly, and stabilize your mood more easily, making it a priority in your life can help reduce or stave off stress.
5. Try therapy
Meeting with a therapist may help those who are dealing with mental health conditions like depression, anxiety, or substance abuse, but you don’t need to have a mental illness to benefit from therapy. It can also work like a maintenance tool to keep you healthy and on track over time. A therapist can help create a safe, nonjudgmental space where you can begin to talk about and work through your feelings. Therapists can also help you identify strategies for managing stress, as well as ways to build self-esteem, polish your communication skills, make sense of your feelings, set boundaries, and learn more about yourself. Adolescence can be a tumultuous time that’s full of all kinds of changes, and a therapist can help you navigate the stressors and challenges in a healthy way.
The prospect of going to a provider’s office for in-person therapy can seem daunting or intimidating for some. If you’d feel more comfortable meeting with a counselor from the comfort of your own home or sending messages in writing, there are virtual options available. With an online therapy platform like TeenCounseling, for example, you can get matched with a licensed mental health professional with the consent of a parent or guardian, and you can meet with them via phone, video call, and/or chat. Research suggests that in-person and online therapy offer similar benefits, so whichever your personal preference, you can feel confident in choosing the format that feels more comfortable to you.
6. Learn meditation
Learning the basics of meditation is easy, and there are plenty of free resources for this online. Working a regular meditation practice or deep breathing exercises into your routine—even just 15 minutes a day—can have positive effects on how you’re able to handle stress. This tactic may be especially helpful for teenagers, since it may strengthen the connection between the amygdala and the frontal lobe. This connection isn’t fully formed yet in adolescents, but meditation and other deep breath practices can speed things up. With regular practice, your brain may become more responsive and less reactive to stress. Meditation has also been shown to help increase concentration, self-esteem, and memory, all of which can help you be better equipped to tackle whatever your day may throw at you.
Takeaway
How can I relieve stress fast?
One of the best ways to relieve stress quickly is by practicing diaphragmatic breathing. Diaphragmatic breathing, or “belly breaths,” is one of the best-supported stress management skills for shedding feelings of worry, anxiety, and stress quickly. Stress activates the body’s fight-or-flight system, preparing the person to face an imminent threat. Deep breathing signals the body that danger isn’t present, deactivating the fight-or-flight system.
Diaphragmatic breathing consists of only a few steps:
- Inhale slowly and deeply for four to six seconds. Focus on the sensation of your diaphragm moving and filling your lungs with air.
- Hold your breath for a second or two.
- Slowly exhale, taking another four to six seconds to do so.
- Repeat until calm.
What are the solutions to stress?
Good mental and physical self-care is one of the best long-term solutions to stress. Self-care begins by ensuring you get enough sleep, eat a healthy diet, and get adequate physical activity. Exercise is especially important because it is likely one of the most powerful nonpharmacological tools for relieving anxiety, stress, and worry. While exercise routines are important, it is difficult to maintain them without a nutritious diet and plenty of sleep, both of which contribute to a person’s ability to motivate their actions.
Sleep, diet, and exercise form the foundation of a low-stress mindset. Once they are maintained adequately, a person can add healthy coping skills and stress-reduction techniques, like progressive muscle relaxation, meditation, or mindfulness strategies. Learning organization and prioritization skills is also likely beneficial; staying on top of responsibilities and to-do lists can help keep stress levels low.
How do students relieve stress?
One of the best ways students can relieve stress is by avoiding procrastination. It is common for students to procrastinate and avoid completing academic tasks. Tackling a to-do list can be intimidating and often feels more challenging than it really is. When tasks pile up, stress levels can grow quickly. Learning how to organize and prioritize can significantly reduce the threat of procrastination and subsequently lower overall stress levels. Even with organizational skills, it often takes willpower to avoid procrastination, and it may take practice before avoiding procrastination becomes second nature.
How do you motivate a stressed student?
Stress can significantly impact motivation. It increases the likelihood that a student will procrastinate, worsening their stress. When stress or stressful situations begin to arise, it is often helpful to start addressing the stress by setting small, attainable goals that target the near future. Looking at the “big picture” of a stressful situation can increase feelings of worry and anxiety. It is usually beneficial to break down big tasks into smaller, less stress-inducing goals.
Students may also want to consider working together to relieve stress or provide encouragement. Several students in the same class might get together to form a study group, or other students might start a yoga group to de-stress after classes. Study groups can distribute the stress of studying over a group of people, and yoga - or most other forms of physical activity - can substantially increase motivation and productivity.
What is an example of good stress for students?
“Good stress” likely refers to stress that isn’t overwhelming but pushes students to complete assignments, study for tests, and pursue other academic goals. Many of the triggers for bad stress are the same for good stress, like due dates, complex exams, and professional expectations. It is likely accurate to refer to good stress as the “right amount” of stress. When stress levels are not excessive, stress serves a motivating function that pushes students to finish academic tasks. When stress becomes overwhelming, it can increase procrastination, anxiety, and helplessness.
What is the first step in handling stress?
The first step in handling stress is double-checking your mental and physical self-care. Start with the basics: are you getting enough sleep? Eating a healthy diet? When was the last time you got exercise? Sleep, diet, and exercise form the foundation of good mental and physical health and are necessary to enact more complex stress-management techniques. If your stress is beginning to feel overwhelming, consider planning a workout to reduce feelings of anxiety and worry. It doesn’t need to be intense; a brisk 30 - 40 minute walk is often enough to show benefit. There are short- and long-term benefits, but the effects are likely greatest when regular physical activity is sustained over a long period.
Why is it important to manage stress?
Finding healthy ways to reduce stress is important because overwhelming stress can lead to physical and mental health problems. Anxiety disorders become much more likely, sometimes leading to an extreme stress response like self-harm. Trouble falling asleep can further exacerbate the stress. In addition to trouble sleeping, mental distress caused by negative self-talk and negative thoughts increases the risk of depression. Physical symptoms can also occur, such as weight gain, increased blood pressure, and problems with the immune system.
How do you destress before a stressful situation?
It is important to address the basics before taking on additional stress. Make sure you are getting enough sleep, eating a healthy diet, and getting regular physical activity. Be sure to practice good sleep hygiene by limiting screen time before bed and ensuring your sleeping area is dark and comfortable.
You might also want to exercise before entering a stressful environment. Exercise has both long and short-term benefits related to stress. Long-term benefits appear when a workout routine is sustained over weeks, but short-term benefits occur immediately after a single workout and can significantly lower stress.
You can also use positive thoughts like picturing success, reminding yourself of your skills, or anything else that bolsters confidence to initiate a relaxation response. Positivity can help reduce anxiety or uncertainty about an impending stressful situation.
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