chronic stress
In the short term, stress can push a child to practice for her piano recital or inspire a teen to study when he’d rather be out with friends. But chronic stress is different.
Left unchecked, long-term stress can contribute to a long list of physical and mental health problems. Prolonged stress can cause high blood pressure, weaken the immune system and contribute to diseases such as obesity and heart disease. It can also lead to mental health problems such as anxiety and depression—disorders that are becoming more common in youth. In a 2018 study, researchers analyzed data from the National Survey of Mental Health and found that rates of anxiety and depression had increased in kids ages 6 to 17, from 5.4% in 2003 to 8.4% in 2011-12.
Stress in young people doesn’t always look like stress in adults. But like adults, children and teens can find healthy ways to cope. Together, young people and their parents can learn to spot the signs of excess stress and, with the right tools, manage it.
Recognize the signs of stress
Signs of stress in youth can show up in a number of ways:
Irritability and anger: Children don’t always have the words to describe how they are feeling and sometimes tension bubbles over into a bad mood. Stressed-out kids and teens might be more short-tempered or argumentative than normal.
Changes in behavior: A young child who used to be a great listener is suddenly acting out. A once-active teen now doesn’t want to leave the house. Sudden changes can be a sign that stress levels are high.
Trouble sleeping: A child or teen might complain of feeling tired all the time, sleep more than usual or have trouble falling asleep at night.
Neglecting responsibilities: If an adolescent suddenly drops the ball on homework, forgets obligations or starts procrastinating more than usual, stress might be a factor.
Eating changes: Eating too much or too little can both be reactions to stress.
Getting sick more often: Stress often shows up as physical symptoms. Children who feel stress often report headaches or stomachaches, and might make frequent trips to the school nurse’s office.
Stress management for teens
Facing stressors is a fact of life, for children and adults. These strategies can help keep stress in check:
Sleep well. Sleep is essential for physical and emotional well-being. Experts recommend nine to 12 hours of sleep a night for 6- to 12-year olds. Teens need eight to 10 hours a night. Sleep needs to be a priority to keep stress in check. To protect shut-eye, limit screen use at night and avoid keeping digital devices in the bedroom.
Exercise. Physical activity is an essential stress reliever for people of all ages. The U.S. Department of Health and Human Services recommends at least 60 minutes a day of activity for children ages 6 to 17.
Talk it out. Talking about stressful situations with a trusted adult can help kids and teens put things in perspective and find solutions.
Make time for fun — and quiet. Just like adults, kids and teens need time to do what brings them joy, whether that’s unstructured time to play with building bricks or uninterrupted hours to practice music or art. Also, while some children thrive bouncing from one activity to the next, others need more down time. Find a healthy balance between favorite activities and free time.
Get outside. Spending time in nature is an effective way to relieve stress and improve overall well-being. Researchers have found that people who live in areas with more green space have less depression, anxiety and stress.
Write about it. Research has found that expressing oneself in writing can help reduce mental distress and improve well-being. Some research has found, for example, that writing about positive feelings—such as the things you’re grateful for or proud of — can ease symptoms of anxiety and depression.
Learn mindfulness. In a study of a five-week mindfulness training program for 13- to 18-year-olds, researchers found that teens who learned mindfulness experienced significantly less mental distress than teens who did not.
Disclaimer: The links below are purely for educational and entertainment purposes and are not intended as psychological interventions or as a substitute for psychological treatment. If you are in need of psychological help you should seek the consultation of a licensed mental health professional.