Feeling like there are too many pressures and demands on you?
Losing sleep worrying about tests and schoolwork? Eating on the run
because your schedule is just too busy? You're not alone.
Everyone experiences stress at times - adults, teens, and even
kids. But there are things you can do to minimize stress and manage
the stress that's unavoidable.
What Is Stress?
Stress is a feeling that's created when we react to
particular events. It's the body's way of rising to a
challenge and preparing to meet a tough situation with focus,
strength, stamina, and heightened alertness.
The events that provoke stress are called
stressors
, and they cover a whole range of situations - everything from
outright physical danger to making a class presentation or taking a
semester's worth of your toughest subject.
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. These hormones speed up heart rate,
breathing rate, blood pressure, and metabolism. Blood vessels open
wider to let more blood flow to large muscle groups, putting our
muscles on alert. Pupils dilate to improve vision. The liver
releases some of its stored glucose to increase the body's
energy. And sweat is produced to cool the body. All of these
physical changes prepare a person to react quickly and effectively
to handle the pressure of the moment.
This natural reaction is known as the
stress response
. Working properly, the body's stress response enhances a
person's ability to perform well under pressure. But the stress
response can also cause problems when it overreacts or fails to
turn off and reset itself properly.
Good Stress and Bad Stress
The stress response (also called the
fight or flight response
) is critical during emergency situations, such as when a driver
has to slam on the brakes to avoid an accident. It can also be
activated in a milder form at a time when the pressure's on but
there's no actual danger - like stepping up to take the foul
shot that could win the game, getting ready to go to a big dance,
or sitting down for a final exam. A little of this stress can help
keep you on your toes, ready to rise to a challenge. And the
nervous system quickly returns to its normal state, standing by to
respond again when needed.
But stress doesn't always happen in response to things that
are immediate or that are over quickly. Ongoing or long-term
events, like coping with a divorce or moving to a new neighborhood
or school, can cause stress, too. Long-term stressful situations
can produce a lasting, low-level stress that's hard on people.
The nervous system senses continued pressure and may remain
slightly activated and continue to pump out extra stress hormones
over an extended period. This can wear out the body's reserves,
leave a person feeling depleted or overwhelmed, weaken the
body's immune system, and cause other problems.
What Causes Stress Overload?
Although just enough stress can be a good thing, stress overload
is a different story - too much stress isn't good for anyone.
For example, feeling a little stress about a test that's coming
up can motivate you to study hard. But stressing out too much over
the test can make it hard to concentrate on the material you need
to learn.
Pressures that are too intense or last too long, or troubles
that are shouldered alone, can cause people to feel stress
overload. Here are some of the things that can overwhelm the
body's ability to cope if they continue for a long time:
- being bullied or exposed to violence or injury
- relationship stress, family conflicts, or the heavy emotions
that can accompany a broken heart or the death of a loved
one
- ongoing problems with schoolwork related to a learning
disability or other problems, such as ADHD (usually once the
problem is recognized and the person is given the right learning
support the stress disappears)
- crammed schedules, not having enough time to rest and relax,
and always being on the go
Some stressful situations can be extreme and may require special
attention and care.
Posttraumatic stress disorder
is a very strong stress reaction that can develop in people
who have lived through an extremely traumatic event, such as a
serious car accident, a natural disaster like an earthquake, or an
assault like rape.
Some people have anxiety problems that can cause them to
overreact to stress, making even small difficulties seem like
crises. If a person frequently feels tense, upset, worried, or
stressed, it may be a sign of anxiety. Anxiety problems usually
need attention, and many people turn to professional counselors for
help in overcoming them.
Signs of Stress Overload
People who are experiencing stress overload may notice some of
the following signs:
- anxiety or panic attacks
- a feeling of being constantly pressured, hassled, and
hurried
- irritability and moodiness
- physical symptoms, such as stomach problems, headaches, or
even chest pain
- allergic reactions, such as eczema or asthma
- problems sleeping
- drinking too much, smoking, overeating, or doing drugs
- sadness or depression
Everyone experiences stress a little differently. Some people
become angry and act out their stress or take it out on others.
Some people internalize it and develop eating disorders or
substance abuse problems. And some people who have a chronic
illness may find that the symptoms of their illness flare up under
an overload of stress.
Keep Stress Under Control
What can you do to deal with stress overload or, better yet, to
avoid it in the first place? The most helpful method of dealing
with stress is learning how to manage the stress that comes along
with any new challenge, good or bad. Stress-management skills work
best when they're used regularly, not just when the
pressure's 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 keep stress under control.
-
Take a stand against overscheduling.
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. And 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 called 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. (Click on the button to try one.)
And ensure you stay relaxed by building time into your schedule
for activities that are calming and pleasurable: reading a good
book or making time for a hobby, spending time with your pet,
or just taking 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.) And 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.
But 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 and that just adds to 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 - and it and can serve you well in times of
stress.
Build Your Resilience
Ever notice that certain people seem to adapt quickly to
stressful circumstances and take things in stride? They're cool
under pressure and able to handle problems as they come up.
Researchers have identified the qualities that make some people
seem naturally resilient even when faced with high levels of
stress. If you want to build your resilience, work on developing
these attitudes and behaviors:
- Think of change as a challenging and normal part of
life.
- See setbacks and problems as temporary and solvable.
- Believe that you will succeed if you keep working toward your
goals.
- Take action to solve problems that crop up.
- Build strong relationships and keep commitments to family and
friends.
- Have a support system and ask for help.
- Participate regularly in activities for relaxation and
fun.
Learn to think of challenges as opportunities and stressors as
temporary problems, not disasters. Practice solving problems and
asking others for help and guidance rather than complaining and
letting stress build. Make goals and keep track of your progress.
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.
Updated and reviewed by:
D'Arcy Lyness, PhD
Date reviewed: July 2007
Note: All information is for educational purposes only. For specific medical advice,
diagnoses, and treatment, consult your doctor.
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