FC PROJECT

STRESS MANAGEMENT IN TODAY’S YOUTH

Todays youth, may experience stress every day and can benefit from
learning stress management skills. Most teens experience more stress
when they perceive a situation as dangerous, difficult, or painful and
they do not have the resources to cope. Some sources of stress for
teens include:

 School demands and frustrations

 Negative thoughts or feelings about themselves
 Changes in their bodies
 Problems with friends and/or peers at school
 Unsafe living environment/neighborhood
 Separation or divorce of parents
 Chronic illness or severe problems in the family
 Death of a loved one
 Moving or changing schools
 Taking on too many activities or having too high expectations
 Family financial problems

Some teens become overloaded with stress. When this happens, it

can lead to anxiety, withdrawal, aggression, physical illness, or poor
coping skills such as drug and/or alcohol use.
When we perceive a situation as difficult or painful, changes occur in
our minds and bodies to prepare us to respond to danger. This “fight,
flight, or freeze” response includes faster heart and breathing rate,
increased blood to muscles of arms and legs, cold or clammy hands
and feet, upset stomach and/or a sense of dread.
The same mechanism that turns on the stress response can turn it off.
As soon as we decide that a situation is no longer dangerous,
changes can occur in our minds and bodies to help us relax and calm
down. This “relaxation response” includes decreased heart and
breathing rate and a sense of well-being. Teens that develop a
“relaxation response” and other stress management skills feel less
helpless and have more choices when responding to stress.
Teens can decrease stress with the following behaviors and
techniques:

 Exercise and eat regularly.

 Get enough sleep and have a good sleep routine.
 Avoid excess caffeine which can increase feelings of anxiety and
agitation.
 Avoid illegal drugs, alcohol, and tobacco.
 Learn relaxation exercises (abdominal breathing and muscle
relaxation techniques).
 Develop assertiveness training skills. For example, state feelings
in polite, firm, and not overly aggressive or passive ways: ("I feel
angry when you yell at me.” "Please stop yelling.”)
 Rehearse and practice situations which cause stress. One
example is taking a speech class if talking in front of a class
makes you anxious.
 Learn practical coping skills. For example, break a large task into
smaller, more attainable tasks.
 Decrease negative self-talk: challenge negative thoughts - with
alternative, neutral, or positive thoughts. "My life will never get
better” can be transformed into "I may feel hopeless now, but my
life will probably get better if I work at it and get some help.”
 Learn to feel good about doing a competent or "good enough”
job rather than demanding perfection from yourself and others.
 Take a break from stressful situations. Activities like listening to
music, talking to a friend, drawing, writing, or spending time with
a pet can reduce stress.
 Build a network of friends who help you cope in a positive way.

By using these and other techniques, teenagers can begin to manage

stress. If a teen talks about or shows signs of being overly stressed, a
consultation with a child and adolescent psychiatrist or other qualified
mental health professional may be helpful.
Teen stress is an important health issue. The early teen years are
marked by rapid changes — physical, cognitive, and emotional. Young
people also face changing relationships with peers, new demands at
school, family tensions, and safety issues in their communities. The
ways in which teens cope with these stressors can have significant
short-and long-term consequences on their physical and emotional
health.

What is stress? It is the body’s reaction to a challenge, which could be

anything from outright physical danger to asking someone for a date
or trying out for a sports team. The human body responds to stressors
by activating the nervous system and specific hormones. The
hypothalamus signals the adrenal glands to produce more of the
hormones adrenaline and cortisol and release them into the
bloodstream. The hormones speed up heart rate, breathing rate, blood
pressure, and metabolism. Blood vessels open wider to let more blood
flow to large muscle groups, pupils dilate to improve vision, and the
liver releases stored glucose to increase the body’s energy. This
physical response to stress kicks in much more quickly in teens than
in adults because the part of the brain that can calmly assess danger
and call off the stress response, the pre-frontal cortex, is not fully
developed in adolescence.

Alarm Reaction Stage - The body identifies and first reacts to the stress. In
this stage the body first releases hormones that help in the defence against
the stressor.

Resistance Stage - The body continues to resist the stressors as they persist.
If the stressors continue and there is a consistent state of resistance, there is
potential to move into the third and final stage.

Exhaustion Stage - The body and mind are no longer able to make the
necessary adjustments to resist the stressors and there is physical and/or
mental exhaustion
STRESS SOURCES

We can experience stress from four basic sources like, environment, family-
related stressors, Workplace Stressors, physiological reasons. Our thoughts
also play a role in causing stress. The environment can bombard us with
intense and competing demands to adjust. Examples of Environmental
Stressors include weather, noise, crowding, pollution, traffic, unsafe and
substandard housing, and crime. Family-related stressors include, family
separations (due to work relocations or other reasons), relationship conflict,
disagreements, demands for your time and attention, loss of a loved one,
Illness or death of a family member, parenting or child care challenges.
Workplace Stressors are conflict among co-workers, unexpected/ unwanted
transfer of work location, lack of mobility/transport for high risk patients at
the health facility, poor communication with co-workers, lack of support
from supervisor, no forum to express work concerns and issues and lack of
resources to support the provision of care. Physiological stressors are
situations and circumstances that affect our body. Examples of physiological
stressors include rapid growth of adolescence, menopause, illness, aging,
giving birth, accidents, lack of exercise, poor nutrition, and sleep
disturbances. Thoughts: Our brain interprets and perceives situations as
stressful, difficult, painful, or pleasant. Some situations in life are stress
provoking, but it is our thoughts that determine whether they are a problem
for us or not

QUIT TOBACCO

Don't Use Tobacco We should quit smoking and use of tobacco to manage
stress. Majority of people continue to use tobacco as they are addicted to
nicotine. Nicotine stimulates the pleasure center of the brain. When the
brain of a smoker is deprived of nicotine he or she experiences negative
emotions, which makes one feel stressed. Tobacco does not relieve stress-in
fact it causes it. Although it is difficult to quit, but with one’s will power one
can.

Meditation There are different methods of practising meditation. Typically,

it begins by assuming a comfortable posture-such as sitting on a cushion or a
chair. Then by gently closing eyes one can begin to relax muscles. Listening
to Music Most of us listen to music regularly, but we rarely take the time to
truly appreciate the many facets of music such as the lyrics, the beat, or
even the contribution of each individual instrument. This can also help in
releasing stress.

TIME MANAGEMENT

Time Management To be effective we must manage our time properly, Here

are some suggestions on how to reclaim our time. These include eliminating
time-wasting activities, other unnecessary distractions, such as Face book,
computer games, television. One should make a daily and weekly plan to
long-term goals and to meet personal needs. One can also break-up a large
project into smaller, more manageable parts, set deadlines for completion
of each part. Recognize that you do not have to say "yes" to every request
that others make.

The stress response prepares a person to react quickly and perform well
under pressure. It can help teens be on their toes and ready to rise to a
challenge. The stress response can cause problems, however, when it
overreacts or goes on for too long. Long-term stressful situations, like
coping with a parent’s divorce or being bullied at school, can produce
a lasting, low-level stress that can wear out the body’s reserves,
weaken the immune system, and make an adolescent feel depleted or
beleaguered.

We all experience both “good stress” and “bad stress.” Good stress is
that optimal amount of stress that results in our feeling energized and
motivated to do our best work. Good stress encourages us to develop
effective coping strategies to deal with our challenges, which
ultimately contributes to our resilience. Bad stress occurs when our
coping mechanisms are overwhelmed by the stress and we do not
function at our best. The same event can affect children and adults in
very individual ways—one person may see a carnival ride as thrilling
and another may see it as a major stressor. Stress can become
distress when we are unable to cope or when we believe that we do
not have the ability to meet the challenge. The solution is to adapt,
change, and find methods to turn that bad stress into good stress.

What are some causes of stress in teens and adolescents?

 School pressure and career decisions.

 After-school or summer jobs.
 Dating and friendships.
 Pressure to wear certain types of clothing, jewelry or hairstyles.
 Pressure to experiment with drugs, alcohol or sex.
 Pressure to be a particular size or body shape (with girls, the
focus is often weight; with boys, it is usually a certain muscular
or athletic physique).
 Dealing with the physical and cognitive changes of puberty.
 Family and peer conflicts.
 Being bullied or exposed to violence or sexual harassment.
 Crammed schedules, juggling school, sports, after-school
activities, social life and family obligations.

What are some signs that a teen or adolescent is suffering from

stress?

 Increased complaints of headache, stomachache, muscle pain

and/or tiredness.
 Shutting down and withdrawing from people and activities.
 Increased anger or irritability (i.e., lashing out at people and
situations).
 Crying more often and appearing teary-eyed.
 Feelings of hopelessness.
 Chronic anxiety and nervousness.
 Changes in sleeping and eating habits (i.e., insomnia,
nightmares, or being “too busy” to eat).
 Difficulty concentrating.
 Experimentation with drugs or alcohol.
Strategies for coping with stress:

 Talk about problems with others.

 Take deep breaths, accompanied by thinking or saying aloud, “I
can handle this.”
 Perform progressive muscle relaxation, which involves
repeatedly tensing and relaxing large muscles of the body.
 Set small goals and break tasks into smaller, manageable
chunks.
 Exercise and eat regular meals.
 Get proper sleep.
 Practice consistent, positive discipline.
 Visualize and practice feared situations.
 Focus on what you can control (your reactions, your actions) and
let go of what you cannot (other people’s opinions and
expectations).
 Work through worst-case scenarios until they seem amusing or
absurd.
 Lower unrealistic expectations.
 Schedule breaks and enjoyable activities.
 Accept yourself as you are; identify your unique strengths and
build on them.
 Give up on the idea of perfection, both in yourself and in others.
Give yourself permission and cultivate the ability to learn from
mistakes.

How can parents help children and teens manage stress?

 Be aware of your child’s behaviors and emotions.

 Build trust with your child.
 Be available and open to talk with your child when he or she is
ready.
 Encourage the expression of feelings.
 Teach and model good emotional responses.
 Encourage your child to tell you if he or she feels overwhelmed.
 Encourage healthy and diverse friendships.
 Encourage physical activity, good nutrition, and rest.
  Teach your child to problem solve.
 Remind your child of his or her ability to get through tough times,
particularly with the love and support of family and friends.
 Keep your child aware of anticipated family changes.
 Monitor television programs that could worry your child and pay
attention to the use of computer games, movies, and the
Internet.
 Use encouragement and natural consequences when poor
decisions are made.
 Help your child select appropriate extracurricular activities and
limit overscheduling.
 Make your child aware of the harmful effects of drugs and
alcohol before experimentation begins.
 Monitor your own stress level. Take care of yourself.
 Contact your child’s teacher with any concerns and make him or
her part of the team available to assist your child.
 Seek the assistance of a physician, school psychologist, school
counselor, or school social worker if stress continues to be a
concern.

Creating Your Personal Stress‐Management Plan

Following is a 10‐point plan to help you manage stress. All of these ideas can
lower stress
without doing any harm. None are quick fixes, but they will lead you toward
a healthy and
successful life. The plan is divided into 4 parts.
1. Tackling the problem
2. Taking care of my body
3. Dealing with emotions
4. Making the world better

Part 1: Tackling the Problem

Point 1: Identify and Then Address the Problem.
First decide if a problem is a real tiger or just feels like one. If it can’t hurt
you chances are that
it can be better handled with clear thinking. This means turning off those
thoughts that make
you interpret the situation as a disaster.
A lot of people cope by ignoring problems. This doesn't make them go away;
usually they just
get worse. People who cope by trying to fix problems tend to be emotionally
healthier. When it
comes to studying or chores, it is best get the work done first. Because work
or studying
produces stress, many people put it off and choose to do fun things first.
The problem with that
is they’re not really having fun because they’re worrying about the work
they’re ignoring. And
of course, the longer they put it off, the more they worry. The cycle is
endless.

Three ideas can help you manage a lot of work:

Break the work into small pieces. Then do one small piece at a time,
rather than look at
the whole huge mess. As you finish each piece, the work becomes less
overwhelming.
Make lists of what you need to do. This will help you sleep because your
head won’t
spin with worry about whether you can do everything. At the end of the day,
you’ll have
less to worry about as you check off the things you have finished. You will
look at the
same huge amount of work and realize you can handle it.
Timelines can help with big projects. Fights with parents and friends
don’t go away
unless you deal with what upset you in the first place, or unless everyone
apologizes and
decides to forgive each other.
Point 2: Avoid stress when possible.
Sometimes we know exactly when we are headed for trouble. Avoiding
trouble from a distance
is easier than dealing with it up close. You know the people who might be a
bad influence on
you, the places where you’re likely to get in trouble, and the things that
upset you. Choose not
to be around those people, places, and things that mess you up.
Point 3: Let some things go.
It’s important to try to fix problems, but sometimes there is nothing you can
do to change a
problem. For example, you can’t change the weather, so don’t waste your
energy worrying
about it. You can’t change the fact that teachers give tests, so just study
instead of complaining
about how unfair they are. You can’t change the fact that your parents need
to know where
you go, so prove that you’re responsible and deserve more freedoms.
People who waste their
energy worrying about things they can’t change don’t have enough energy
left over to fix the
things they can. Also learn when not to take things personally. You feel
badly for no reason
when you take something personally that really has little to do with you.
Part 2: Taking Care of My Body
Point 4: The Power of Exercise.
Exercise is the most important part of a plan to manage stress. When you
are stressed, your
body is saying, “Run!” So do it. Exercise every day to control stress and build
a strong, healthy
body. You may think you don’t have time to exercise when you are most
stressed, but that is
exactly when you need it the most. If you are stressed about an assignment,
but too nervous to
sit down and study—exercise! You will be able to think better after you have
used up those
stress hormones. Some people exercise before school because they can
focus and learn better.
Point 5: Active Relaxation.
You can flip the switch from being stressed to relaxed if you know how to
fool your body.
Because your body can only use the relaxed or emergency nervous system
at any one time, you
can turn on the relaxed system. You do this by doing the opposite of what
your body does when
it is stressed.
Here are 2 ideas.
Breathe deeply and slowly. Try the 4–8 breathing technique. Lie on your
back and place
your hands on your belly with your fingers loose. Deep breaths first fill the
belly, then
chest, then mouth, the breath expands the belly and your hands pull gently
apart. Take
a full breath while counting to 4. Then hold that breath for about twice as
long, or an 8
count. Then slowly let it out to the count of 8, or even longer if you can. This
will relax
your body after a few breaths, but just as importantly, it requires your full
concentration. Your mind is too focused on breathing to also focus on
worries. Do this
10 times and you will feel much more relaxed. Yoga, martial arts, and
meditation also
teach great breathing skills. When you get good at this, you can even do this
in a chair
during a test and nobody will know.
Put your body in a relaxed position.
Your body knows when you’re nervous. If you sit down to take a test and
your legs are shaking,
you are saying, “I want to run!” Remember, you can’t concentrate and run
at the same time, so
you are making it harder to take the test. Instead, take those deep breaths,
lean back, and tell
your body there is no emergency.
When you’re angry, the natural thing to do is stand up and face someone
shoulder‐to‐shoulder
and chest‐to‐chest. You do this without even thinking, but this
subconsciously tells the other
person that you’re angry and ready to fight. It also may prevent you from
thinking clearly. Do
the opposite of what you would do if you were really going to fight—sit
down, take deep slow
breaths, and tell your body there is no danger. Then use your brain to get
out of the situation.
Point 6: Eat well.
Everyone knows good nutrition makes you healthier. Only some people
realize that it also
keeps you alert through the day and your mood steady. People who eat
mostly junk food have
highs and lows in their energy level, which harms their ability to reduce
stress. Instead of eating
greasy or sugary foods, eat more fruits, vegetables, and whole grains—they
keep you focused
for a longer time. Go to www.mypyramid.gov to learn more.
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Point 7: Sleep well.
Most kids don’t get the sleep they need to grow and think clearly. Tired
people can’t learn as
well and can be impatient and irritable. Here are some ideas to improve
your sleep.
Go to sleep about the same time every night.
Exercise 4 to 6 hours before bedtime. Your body falls asleep most easily
when it has
cooled down. If you exercise right before bed, you will be overheated and
won’t sleep
well. A hot shower 1 hour before bedtime also helps your body relax to fall
asleep.
Use your bed only to sleep. Don’t solve your problems in bed. When you
think about all
the things that bother you, you have trouble falling asleep and wake up in
the middle of
the night to worry more. Instead, have another spot to think, like a worry
chair. Give
yourself plenty of time to think things through, make a list if you need to,
and then set it
aside! Go to bed to sleep.
Don’t do homework, watch television, read, or use the phone while in
bed.
Part 3: Dealing with Emotions
Point 8: Take instant vacations.
Sometimes the best way to de‐stress is to take your mind away to a more
relaxing place.
Visualize. Have a favorite place where you can imagine yourself relaxing.
The place should be
beautiful and calm. When you’re stressed, sit down, lean back, take deep
breaths, close your
eyes, and imagine yourself in your calm place.
1. Take time out for yourself. Everyone deserves time for themselves —a
bath or
something that allows time to think and destress. Try a warm bath with your
ears just
underwater. Listen to yourself take deep, slow breaths. Take your pulse and
count as
your heart rate goes down.
2. Enjoy hobbies or creative art as an instant vacation.
3. Look at the beauty around you and get pleasure from the small things
you may have
stopped noticing.
4. Take mini‐vacations. Sometimes we forget that the park around the
corner is a great
place to hang out. A walk outside can be a mini vacation if you choose to
forget your
worries.
5. Reading a good book is an escape from reality. You have to imagine the
sights, sounds,
and smells—you are somewhere else for a while.
Point 9: Release emotional tension.
Sometimes feelings become so overwhelming that we cram them all away in
an imaginary box
and think we’ll deal with them later. But later, there’s so much stuff in the
box that there is too
much to deal with. This can make your head feel as if it is spinning.
Sometimes you get angry or
frustrated without even knowing why. You just know there is too much stuff
going on in your
head. It's good to pick just one problem to work on and forget the rest for
the moment. When
we decide to deal with only one problem at a time, it’s much less scary to
open the box.
5
Here are some ideas to release your thoughts or worries one at a
time.
Creativity. People who have a way to express themselves don’t need to
hold it inside.
Creative outlets like art, music, poetry, singing, dance, and rap are powerful
ways to let
your feelings out.
Talking. Every young person deserves a responsible adult to talk to and
some friends to
trust. Hopefully, you can talk to your parents. If you do not want to tell your
parents
everything, make sure to find an adult who'll listen and whom you can ask
for advice.
Journaling. Write it out!
Prayer. Many young people find prayer or meditation helpful.
Laughing or crying. Give yourself permission to feel your emotions
fully.
Part 4: Helping a little can make your world better . . . and help
you
feel better.
Point 10: Contribute.
Young people who work to make the world better have a sense of purpose,
feel good about
themselves, and handle their own problems better. It’s important to
understand that you really
can make a difference in other people’s lives. The role of teenagers is to
recognize the mistakes
adults have made and build a better world.