Stress can trigger anxiety if you do not know handle it.
During your teenage years, emotional, physical, academic and social changes can trigger stress. Teenagers who do not know handle stress effectively are at an increased risk of succumbing to anxiety, depression and physical illnesses. Learning stress management skills is essential during this time. Parents can help their kids by monitoring their behavior and being always available to talk with them and to comfort them. Teens can learn effective coping techniques that will help them to relax and calm down.
Instructions
1. Manage your daily schedule. Prioritize activities and avoid overscheduling your personal calendar. Cut out one or more activities if you feel overwhelmed. Participate in those activities that are most important to you. Schedule breaks and participate in fun activities, such as sports and socializing.
2. Make sleep a priority. According to the National Sleep Foundation, teenagers need at least 9 hours 15 minutes of sleep every night to function at their full capacity during their waking hours. A lack of sleep can result in concentration problems and fatigue. Your body and mind are less able to cope with everyday stressors.
3. Learn breathing techniques to calm your body naturally. When you breathe deeply, your brain sends a message to your body to relax. Sit in a chair and close your eyes. Place your hand on your stomach. Take a deep breath through your nose and fill your lungs with as much air as you can. Exhale through your mouth, releasing all the air. Focus on the air that is coming in and going out. The hand on your belly should move up as you breathe in and down as you breathe out. Repeat this up to ten times whenever you are stressed or feel the onset of stress.
4. Get regular exercise and eat a healthy diet to strengthen your body and to better deal with stress. Get at least 60 minutes of exercise daily, as recommended by the Centers for Disease Control and Prevention. Include cardiovascular exercise, such as walking or jogging; strength-training exercises, such as push-ups and crunches; and bone-strengthening exercise, such as jumping rope. Eat vegetables, fruits, whole grains, lean protein and low-fat dairy to provide your body with the requisite vitamins and minerals. Avoid excess sugar, caffeine, alcohol and fat.
5. Think positive thoughts and reduce negative thoughts. Being optimistic will give you a better outlook on things and enable you to handle stress. Putting yourself down affects your self-esteem and will reflect in a poor attitude and a pessimistic and dismal outlook.
6. Practice muscle relaxation techniques to eliminate stress. Lie down with your arms next to your body. Close your eyes and tense up all the muscles in your body. Hold the tension for up to 5 seconds before releasing it. Repeat this five times whenever you feel stressed.
7. Talk to your parents, a teacher, a therapist or a friend about the issues that cause you to be stressed. Talking and communicating have a healing effect. Build a support network to which you can turn in times of stress.
8. Realize that you do not have to be perfect. Perfectionism and the constant urge to be the best only contribute to stress. Do not be afraid to ask for help with tasks that you have to complete, and do not hesitate to say "no" when you feel overwhelmed.
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