Have you ever felt sick to your stomach during a test? Have you
had days when you were so loaded down with
homework
that you had trouble sleeping? Have you ever been so worried about
something that you ended up with a terrible
headache
?
If so, then you know what it's like to feel
stress
. You've probably heard people say, "Wow, I'm really
stressed out" or "This is making me totally
stressed." Maybe you hear adults say those kinds of things all
the time. But kids have lots of things going on in their lives that
can cause stress, too.
What Is Stress?
Stress is what you feel when you are worried or uncomfortable
about something. This worry in your mind can make your body feel
bad. You may feel
angry
, frustrated, scared, or
afraid
- which can give you a stomachache or a headache.
When you're stressed you may not feel like sleeping or
eating. You also may feel cranky or have trouble paying attention
at school and remembering things at home.
What Causes Stress?
Plenty of things can cause stress in a kid's life. The trick
is to remember that some types of stress are good and others are
bad. Good or normal stress might show up when you're called on
in class or when you have to give a report. Have you ever gotten
butterflies in your stomach
or sweaty hands? Those can be signs of good stress - the kind of
stress that can help you to get things done. For example, you may
do a better job on your book report if the anxiety inspires you to
prepare well before you get up and read it to the class.
But bad stress can happen if the stressful feelings keep going
over time. You may not feel well if your parents are fighting, if a
family member is sick, if you're having problems at school, or
if you're going through anything else that makes you upset
every day. That kind of stress isn't going to help you, and it
can actually make you sick.
Once you recognize that you're feeling stressed, there are
several things you can do. You can try
talking
about what's bothering you with an adult you trust, like a
parent or teacher. Bring up what's been on your mind and how it
makes you feel. An adult may have ideas about how to solve whatever
is worrying you or making you uncomfortable.
Are You Too Busy?
If you're feeling tired and stressed because you have too
much going on, like lots of after-school activities, you might feel
better if you drop something, even if it's just for a semester
or so. Sometimes lots of activities - even if they're all fun -
can make you feel stressed by keeping you busy all the time. On the
other hand, if problems at home are bugging you, some (but not too
many!) after-school activities may actually help you relax and feel
better.
There are also relaxation exercises that you can use to get rid
of stress. The easiest one to do is to
inhale
(breathe in) slowly and deeply through your nose, and then
exhale
(breathe out) slowly through your mouth. Do this two to four times,
but don't take in too much air too quickly because it can make
you feel lightheaded and dizzy.
Another exercise can help you if you're having trouble
sleeping: tense and relax your muscles slowly, starting at your
toes and working your way up your body. Tense and relax your toes.
Then do the same with your toes and your ankles. Then, your toes,
ankles, and calves. Then toes, ankles, calves, and thighs. Keep
going up your body until you get to the top of your head! You can
do exercises like these anytime, without anyone noticing. You can
even do breathing exercises in class if you're nervous before a
test.
Finding a Balance
The best way to keep stress away is to have a balanced life.
That means making good decisions about how to spend your time. If
you're only dealing with school stuff and have no time to play,
you can get stressed. Make sure you keep your
SELF
in mind:
Sleep
,
Exercise
,
Leisure
(something fun), and
Food
. If you take care of yourself and get enough sleep and food, and
if you exercise and leave time for fun stuff, you'll probably
be less stressed out!
Updated and reviewed by:
Elana Pearl Ben-Joseph, MD
Date reviewed: August 2006
Note: All information is for educational purposes only. For specific medical advice,
diagnoses, and treatment, consult your doctor.
© 1995-2009 The Nemours Foundation/KidsHealth. All rights reserved.