Stress
Stress is a normal response to pressure or threats. If we are under too little stress, we won't be able to do much of anything. At just the right amount of stress, we are motivated to do things while we can handle new information that continues to rush in. Under too much stress we may feel tense, anxious, or overwhelmed. The stress response is physical, too. Stress triggers a surge of a hormone called adrenaline that temporarily affects the nervous system. As a result, when we're "too stressed" we might feel our heartbeat or breathing get faster, our palms get sweaty, or our knees get shaky.
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, choosing just the ones that are most important to you.
Be realistic. Don't try to be perfect — no one is. Don't put unnecessary pressure on yourself. If you need help with something like schoolwork or dealing with a loss, 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 the opposite of stress, and is a feeling of well-being and calm. You can activate the relaxation response simply by relaxing. Learn and practice easy breathing exercises, then use them when you're caught up in stressful situations.
Make time for fun. Build time into your schedule for activities you enjoy — read a good book, play with your pet, laugh, do a hobby, make art or music, spend time with positive people, or be in nature.
Treat your body well. Get regular exercise and eat well to help your body function at its best. When you're stressed out, it's easy to eat on the run or eat excessive amounts of junk food. But under stressful conditions, you need good nutrition more than ever.
Find the upside. 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 — and even recognize something you've learned from the situation.
Solve the little problems. Take action to solve problems that crop up. For example, if you're stressed out over homework, size up the situation and figure out ways to handle it better. Asking teachers or your guidance counsellor for help with this might be useful.
Build positive relationships. Knowing that there are people who believe in us boosts our ability to deal with challenges. Ask for help and support when you need it. Share what you're going through — including the good things that are happening.