By Bianca Williams | Contributor
For many students, returning to the school routine can be quite challenging. Balancing homework, extracurricular activities, household chores, high expectations, and friendships can create significant stress—especially with the added pressure of fitting in socially or confronting serious issues like bullying, breakups, or family problems.
People of all ages report higher stress levels than what they consider healthy, but young people are especially at risk. Generation Z, along with Millennials, is growing up in a time when they encounter serious issues—such as gun violence, climate change, and sexual assault—at increasingly younger ages. This, combined with the daily stresses of school life, exacerbates the overall problem of stress.
Often, adults perceive the challenges faced by children as minor compared to the “big” issues they will encounter in adulthood. In doing so, they might downplay or trivialize a teen’s struggles in an attempt to provide perspective.
However, it is crucial to understand that stressful situations can feel like “the end of the world” for teens. They are experiencing these pressures, disappointments, and setbacks for the first time, lacking the life experience to know that they can overcome such tough times.
Most students encounter significant levels of stress, which can adversely affect their health, happiness, and academic performance. A study by the American Psychological Association (APA) found that teens report stress levels comparable to those of adults, indicating they face notable levels of chronic stress. Approximately 30 percent indicated feelings of being overwhelmed, depressed, or sad due to stress.
“It is alarming that the teen stress experience is so similar to that of adults. It is even more concerning that they seem to underestimate the potential impact that stress has on their physical and mental health,” stated Norman B. Anderson, Ph.D., CEO of APA.
If left unaddressed, stress can lead to health complications and is the primary trigger for depression.
As school resumes, it’s an excellent opportunity to assess your teen’s stress levels and support their mental well-being for the upcoming academic year. Showing empathy toward their daily hurdles is the first step, but equipping them with healthy coping strategies to manage stress is equally vital.
How to help teens deal with stress
If you notice signs of elevated stress in your teen, engage in a conversation about it and propose effective stress-relief strategies.
1 | Push the pause button
Firstly, reassure them that it’s perfectly okay to take a break when they feel overwhelmed. “Pushing the pause button” provides an opportunity for them to reflect, relax, and rejuvenate.
2 | Identify the stressors
Assist them in identifying the sources of their stress and brainstorm ways to alleviate the tension surrounding these triggers. It may be beneficial to scale back on some activities or prioritize what is most significant. Over-commitment can easily lead to negative consequences for their health.
3 | Make a plan
Everyone copes with stress in different ways. Discover what methods resonate with your teen. Whether it’s relaxing, listening to music, taking walks, writing, or drawing, support them in finding healthy outlets to release their stress and encourage these practices as their preferred solutions.
4 | Check in frequently
Keep communication open by regularly checking in on their stress levels. Observe how they are managing stress to fine-tune their coping strategies as needed.
Stress is not all bad
Although stress is often viewed negatively, it can have beneficial aspects in our lives.
“You always think about stress as a really bad thing, but it’s not,” explained Daniela Kaufer, an associate professor at the University of California, Berkeley. “Some amounts of stress are good to push you just to the level of optimal alertness, behavioral, and cognitive performance.”
Like the nervous anticipation before a game, performance, or presentation, stress can act as a motivating force. It’s a normal aspect of life; the rush of stress while getting ready in the morning pushes us to get moving and arrive on time for school or work.
The objective isn’t to completely eliminate stress but to assess, address, and manage it in a constructive and healthy manner. Helping our teens develop these skills can significantly enhance their health and well-being.
Common signs of stress in children
• Exhaustion
• Focusing only on the problem
• Crying
• Avoiding friends, activities, or school events
• Difficulty concentrating
• Changes in behavior: increased moodiness, aggression, or clinginess
• Changes in appetite, either increased or decreased
• Complaints of stomachaches or headaches
• Sleep disturbances
• Anger or rage towards themselves or others
• Self-injury
• Substance abuse
Common stressors that adolescents experience
• Social media
• Changes in their physical appearance
• Academic pressures
• Friendships and peer relationships
• Family issues or parental conflicts
• Feeling overwhelmed with commitments
• Relocating or changing schools
• Graduation pressures
• Breakups
• Legal troubles
• Financial difficulties in the family
• Divorce or separation in the household
• An unsafe home environment
• Experiencing dating violence
• Abuse or neglect
• Chronic health issues
• Bullying or cyberbullying
• Death of a loved one
Healthy ways for children & teens to relieve stress
• Find healthy methods to vent frustrations
• Write down thoughts and feelings
• Engage in drawing or painting
• Relax and unwind
• Exercise
• Ensure adequate sleep
• Spend quality time with family and friends
• Interact with pets
• Practice breathing exercises
• Meditate
• Listen to music
• Maintain a nutritious diet
• Cultivate positive thinking and affirmations
