Managing Stress

Teenagers, like adults, experience stress everyday and can benefit from learning stress management skills. According to the Nemours Foundation, stress-management skills work best when they're used regularly, not just when the pressure is on. Knowing how to "de-stress" and doing it when things are relatively calm can help you get through challenging circumstances that may arise. Here are some things that can help teens to keep stress under control:

• Take a stand against over scheduling. If you're feeling stretched, consider cutting out an activity or two, opting for just the ones that are most important to you.
• Be realistic. Don't try to be perfect - no one is.  Expecting others to be perfect can add to your stress level, too (not to mention put a lot of pressure on them!). If you need help on something, like schoolwork, ask for it.
• Get a good night's sleep. Getting enough sleep helps keep your body and mind in top shape, making you better equipped to deal with any negative stressors. Because the biological "sleep clock" shifts during adolescence, many teens prefer staying up a little later at night and sleeping a little later in the morning. But if you stay up late and still need to get up early for school, you may not get all the hours of sleep you need.
• Learn to relax. The body's natural antidote to stress is the relaxation response. It's your body's opposite of stress, and it creates a sense of well-being and calm. The chemical benefits of the relaxation response can be activated simply by relaxing. You can help trigger the relaxation response by learning simple breathing exercises and then using them when you're caught up in stressful situations. To ensure you stay relaxed build time into your schedule for activities that are calming and pleasurable: read a good book or make time for a hobby, spend time with your pet, or just take a relaxing bath.
• Treat your body well. Experts agree that getting regular exercise helps people manage stress. (Excessive or compulsive exercise can contribute to stress, though, so as in all things, use moderation.) Eat well to help your body get the right fuel to function at its best. It's easy when you're stressed out to eat on the run or eat junk food or fast food. Under stressful conditions, the body needs its vitamins and minerals more than ever. Some people may turn to substance abuse as a way to ease tension. Although alcohol or drugs may seem to lift the stress temporarily, relying on them to cope with stress actually promotes more stress because it wears down the body's ability to bounce back.
• Watch what you're thinking. Your outlook, attitude, and thoughts influence the way you see things. Is your cup half full or half empty? A healthy dose of optimism can help you make the best of stressful circumstances. Even if you're out of practice, or tend to be a bit of a pessimist, everyone can learn to think more optimistically and reap the benefits.
• Solve the little problems. Learning to solve everyday problems can give you a sense of control, but avoiding them can leave you feeling like you have little control. That just adds to the stress. Develop skills to calmly look at a problem, figure out options, and take some action toward a solution. Feeling capable of solving little problems builds the inner confidence to move on to life's bigger ones which can serve you well in times of stress.

Teenagers need to be reminded to think of challenges as opportunities and stressors as temporary problems, not disasters. Teens also need to be encouraged to ask others for help and guidance rather than complaining and letting stress build. Remember, make time for relaxation, be optimistic, believe in yourself, be sure to breathe and let a little stress motivate you into positive action to reach your goals!

For further information visit www.neumors .org.

Allison Glickman-Rogers

Weber Middle School

Assistant Principal