Tips for Managing Stress

Being a teenager is hard.  You regularly face stressors from parents, friends, romantic relationships, school, work, extra curricular activities and social media, just to name a few.  Now, we have the added stress of Covid 19 and virtual learning.  As we approach the end of the semester and get into the holiday season, you may notice that you feel even more stressed than usual.  There are added worries about final exams and trying to make sure your grades are where you want them to be.  The holidays can also be very stressful for multiple reasons.  You may notice yourself feeling more irritable and tired than usual.  You may have difficulty sleeping because you can’t stop thinking about all the things you need to do.  You may have new aches and pains, such as headaches, tension in your muscles and stomach problems.   All of these things are your body’s way of telling you that you need to stop and take care of yourself before you become overwhelmed or turn to negative ways of coping.  Here are some healthy ways to cope with the stress you are feeling:

1. Plan Ahead - If you have too many tasks or assignments due, make a to-do list and a schedule.  Plan to complete the most important things first and break up large tasks into smaller pieces so you don’t feel overwhelmed.  Make sure your plans are realistic; don’t plan to accomplish more than you actually can.

2. Prepare - If you’re worried about an upcoming event, try visualizing yourself there and thinking about how you might handle different situations that could come up.

3. Deep Breathing and Mindfulness - Sit up straight and take a few slow, deep breaths: inhale through your nose, exhale through your mouth.  Try some mindfulness activities linked here.

4. Relax Your Muscles - Do some stretches, try yoga or take a hot shower to help yourself relax.

5. Exercise - Exercising can help you relax, too.  It even releases your brain’s natural feel-good chemicals like endorphins and dopamine.  Try going for a walk or a run.  You could also dance, play basketball or lift weights.  Any type of physical activity will work.

6. Eat Healthy - Give your body energy by eating healthy foods such as vegetables, fruits, and lean sources of protein.  Avoid too many sugary foods, as they can actually have a negative impact on your mood in the long run.

7. Avoid Alcohol and Drugs - Substance use can make it harder for you to think clearly.  Also, substances can negatively impact your mood.

8. Talk to Someone - Tell your family and friends that you’re feeling stressed. If there’s something you don’t want to talk about with family or friends, reach out to a teacher, school counselor, or another trusted adult.  Talking to someone may not solve your problem, but it will likely help you feel less overwhelmed by it.  Remember, we have counselors available to speak to you, if needed.  Click here for a google form that will connect you to a counselor.