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The outbreak of coronavirus disease 2019 (COVID-19), may be stressful for people and communities.

Learn more about coping during COVID-19.

Stress is a reaction to a situation where a person feels threatened or anxious. Learning healthy ways to cope and getting the right care and support can help reduce stressful feelings and symptoms.

After a traumatic event, people may have strong and lingering reactions. These events may include personal or environmental disasters, or threats with an assault. The symptoms may be physical or emotional. Common reactions to a stressful event can include:

disbelief, shock, and numbness

feeling sad, frustrated, and helpless

difficulty concentrating and making decisions

headaches, back pains, and stomach problems

smoking or use of alcohol or drugs

Healthy Ways to Cope with Stress

Feeling emotional and nervous or having trouble sleeping and eating can all be normal reactions to stress. Here are some healthy ways you can deal with stress:

Take care of yourself. Eat healthy, exercise, get plenty of sleep, and give yourself a break if you feel stressed out.

Talk to others. Share your problems and how you are feeling and coping with a parent, friend, counselor, doctor, or pastor.

Avoid drugs and alcohol. These may seem to help, but they can create additional problems and increase the stress you are already feeling.

Take a break. If news events are causing your stress, take a break from listening or watching the news.

Recognize when you need more help. If problems continue or you are thinking about suicide, talk to a psychologist, social worker, or professional counselor.

Check out Taking Care of Your Emotional Health for more information and resources.
Helping Children and Youth Cope with Stress

Children and youth often struggle with how to cope with stress. Youth can be particularly overwhelmed when their stress is connected to a traumatic event-like a natural disaster, family loss, school shootings, or community violence. Parents, caregivers, and educators can take steps to provide stability and support that help young people feel better.

It is natural for children to worry when scary or stressful events happen in their lives. Talking to your children about these events can help put frightening information into a more balanced setting. Monitor what children see and hear about stressful events happening in their lives. Here are some suggestions to help children cope:

Maintain a normal routine. Helping children wake up, go to sleep, and eat meals at regular times provide them a sense of stability.

Talk, listen, and encourage expression. Listen to your child's thoughts and feelings and share some of yours. After a traumatic event, it is important for children to feel they can share their feelings and that you understand their fears and worries.

Watch and listen. Be alert for any change in behavior. Any changes in behavior may be signs that your child is having trouble and may need support.

Reassure. Stressful events can challenge a child's sense of safety and security. Reassure your child about his or her safety and well-being. Discuss ways that you, the school, and the community are taking steps to keep them safe.

Connect with others. Talk to other parents and your child's teachers about ways to help your child cope. It is often helpful for parents, schools, and health professionals to work together for the well-being of all children in stressful times.

Check out Helping Children Cope with Emergencies for more information and resources.

After a traumatic event, it is normal to feel anxious about your safety and security. Even if you were not directly involved, you may worry about whether this type of event may someday affect you. Check out the tips below for some ideas to help deal with these fears.

Talk to and stay connected to others. Talking with someone you trust can help you make sense out of your experience. If you are not sure where to turn, call your local crisis intervention center or a national hotline.

Take care of yourself. Try to get plenty of sleep, eat right, exercise, and keep a normal routine.

Take information breaks. Pictures and stories about a disaster can increase worry and other stressful feelings. Taking breaks from the news, Internet, and conversations about the disaster can help calm you down.

School personnel can help their students restore their sense of safety by talking with the children about their fears. Other tips for school personnel include:

Reach out and talk. Create opportunities to have students talk, but do not force them. You can be a model by sharing some of your own thoughts as well as correct misinformation.

Watch and listen. Be alert for any change in behavior. Are students withdrawing from friends? Acting out? These changes may be early signs that a student is struggling and needs extra support from the school and family.

Maintain normal routines. A regular classroom and school schedule can provide a sense of stability and safety. Encourage students to keep up with their schoolwork and extracurricular activities but do not push them if they seem overwhelmed.

Take care of yourself. You are better able to support your students if you are healthy, coping and taking care of yourself first. Eat healthy, exercise, get plenty of sleep, and give yourself a break if you feel stressed out.

After a natural disaster, it's normal to feel different and strong emotions. Coping with these feelings and getting help when you need it will help you, your family, and your community recover from a disaster. Resources to help with coping and stress after a natural disaster are available for teens as well as parents and professionals.

Find a health care provider or treatment for substance use disorder and mental health

Page last reviewed:

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The outbreak of coronavirus disease 2019 (COVID-19), may be stressful for people and communities. Learn more about coping during COVID-19. Stress is a reaction to a situation where a person feels threatened or anxious. Learning healthy ways to cope and getting the right care and support can help reduce stressful feelings and symptoms. After a traumatic event, people may have strong and lingering reactions.

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Student Life

Today's college students are feeling the strain of our busy modern world.

In fact, 45% of college students said they experience "more than average stress," and 87% said they felt overwhelmed by all they had to do at least once in the previous year, according to the American College Health Association-2017 National College Health Assessment.

The effects of stress are, well, stressful themselves. Upset stomach, headaches, exhaustion, and difficulty sleeping are common effects of stress, Mayo Clinic reports, as are irritability, restlessness, and depression. Some people turn to drugs, alcohol, tobacco, and food to deal with stress, but overindulging in these things leads right back to-you guessed it-more stress.

We know that trying to juggle college with the demands of family, work, and life can get a little crazy. This infographic showcases some stress management strategies for college students. Take a deep breath and enjoy.
The College Student's Guide to Stress Management [Infographic] Content
Take an already-busy life that may include work and family obligations, add college classes and studying, sprinkle in exams, budgeting, and other interests, and then try to have a social life on top of it all...However, it's not all bleak. Let's look at some ways college students can alleviate stress, succeed in college, and live healthy, balanced lives.
Eat Well
Did you know that an unhealthy diet can increase your stress levels? When you eat healthy, you equip your body with the nutrition it needs to fight stress. Avoid high-fat, high-sugar foods and go easy on the caffeine.
Exercise
This is one of the best things you can do to reduce stress. Exercise produces endorphins, the feel-good chemicals that act as natural painkillers, and it also improves sleep, which in turn reduces stress. Try walking, jogging, or yoga.
Have an Outlet
You need a break most when you believe you don't have time to take a break. Find a new hobby, play sports, paint, draw, garden-do something that gives you an outlet from the tension of everyday life.
Build a Support System
Having a strong support system is vital to weathering stressful times and living a joyful life. Surround yourself with family and/or friends who lift you up, encourage you, listen without judgment, and provide sound perspective.
Make a Plan
Get organized, make a plan, and stick to it. Prioritize your obligations each week and then schedule time for each-time for studying, working, family and friends, and yourself.
Think Positively
Your thoughts create your reality, and it's time to turn negative thinking around. Try saying positive affirmations such as, "I am relaxed and calm; I can handle this situation with ease" or "I will rise to the challenge, no matter the obstacles."
Meditate
Meditation is a simple way to lower stress that you can do anywhere, at any time. Begin with a simple technique such as deep breathing, do a guided meditation (find these on YouTube), or repeat a mantra.
Try Aromatherapy
Aromatherapy is the use of aromatic essential oils to improve one's physical and emotional well-being. Lavender, lemon, jasmine, bergamot, and ylang-ylang are all reported to lower stress and anxiety.
Journal
You may already know that journaling helps you process life's problems and deal with everyday stress, but did you know it may also strengthen immune cells and decrease the symptoms of asthma and arthritis? Give it a shot.
If Stress Gets Too High
Everybody needs help from time to time. If you're experiencing depression or anxiety, if you're unable to sleep or enjoy life, or if you're turning to alcohol or drugs to cope with stress, it's time to ask for help. Reach out to:

Your university's counseling services

Your student advisor or a resident assistant

Doctor or therapist

National Suicide Prevention Lifeline 1-800-273-8255

The Substance Abuse and Mental Health Services Administration Helpline 1-800-662-HELP

The American Institute of Stress

211.org

Stress Stats

The top 3 mental health concerns facing college students are anxiety, depression, and stress. Center for Collegiate Mental Health 2017 Annual Report

45% of college students say they experience "more than average stress." American College Health Association - 2017 National College Health Assessment

87% of college students reported feeling overwhelmed by all they had to do at least once in the previous year. American College Health Association - 2017 National College Health Assessment

Sources: http://www.pcrm.org/health/health-topics/how-to-eat-right-to-reduce-stress https://adaa.org/understanding-anxiety/related-illnesses/other-related-conditions/stress/physical-activity-reduces-st# https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/positive-thinking/art-20043950 https://www.mayoclinic.org/tests-procedures/meditation/in-depth/meditation/art-20045858 https://psychcentral.com/lib/the-health-benefits-of-journaling/ https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/social-support/art-20044445

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The College Student's Guide to Stress Management

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Take an already-busy life that may include work and family obligations, add college classes and studying, sprinkle in exams, budgeting, and extracurriculars, and then try to have a social life on top of it all...Take a deep breath, and then read these stress management tactics for college students.

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If people actually embrace the concept of stress, it can make them stronger, smarter and happier, a Stanford expert says.

"Stress isn't always harmful," said Kelly McGonigal, a business school lecturer at Stanford and program developer for the Stanford Center for Compassion and Altruism Research and Education. "Once you appreciate that going through stress makes you better at it, it can be easier to face each new challenge."

The Stanford News Service interviewed McGonigal, who recently published a new book, The Upside of Stress, on the subject.
How can one cultivate a mindset to embrace stress?
The initial research on stress mindsets, which was conducted by Stanford psychology Assistant Professor Alia Crum, showed that viewing stress as a helpful part of life, rather than as harmful, is associated with better health, emotional well-being and productivity at work - even during periods of high stress.

One reason that how you think about stress matters is because it changes how you respond to stress. Viewing stress as harmful leads people to cope in ways that are less helpful, whether it's getting drunk to "release" stress, procrastinating to avoid stress, or imagining worst-case scenarios. One study found that simply having the goal to avoid stress increased the long-term risk of outcomes like depression, divorce and getting fired, by increasing people's reliance on harmful coping strategies.

In contrast, viewing stress more positively seems to encourage people to cope in ways that help them thrive, whether it's tackling the source of stress, seeking social support or finding meaning in it.
So should we just tell ourselves that stress is good for us?
In the course of researching the book and leading my own stress mindset interventions, I've discovered that the most helpful mindset toward stress goes beyond a generally positive attitude toward stress. The three most protective beliefs about stress are: 1) to view your body's stress response as helpful, not debilitating - for example, to view stress as energy you can use; 2) to view yourself as able to handle, and even learn and grow from, the stress in your life; and 3) to view stress as something that everyone deals with, and not something that proves how uniquely screwed up you or your life is.

The emerging science on stress mindsets shows that it is possible to change all of these attitudes, even if we are used to thinking of stress as harmful. For example, when you feel your heart pounding from anxiety, you think about how your body is trying to give you the energy you need to rise to the challenge. More importantly, changing any one of these attitudes can help you thrive in the face of ordinary stress as well as chronic or even traumatic stress.
When is stress bad?
There is a reason stress has a bad reputation, and part of it is the evidence that chronic and traumatic stress can increase the risk of illness, depression and early mortality, among other things.

Choosing to see the upside of stress isn't about denying the fact that stress can be harmful. It's about trying to balance your mindset so that you feel less overwhelmed and hopeless about the fact that your life is stressful. We rarely get to choose the stress in our lives, and it isn't realistic to think we can avoid stress. Given that life is going to be stressful, what do you gain by focusing on the fear that the reality of your life is killing you?

Psychologists have found that the ability to embrace stress requires a high tolerance for ambiguity and uncertainty. You have to be able to understand that two seemingly opposite things can be true at the same time. It can be true that going through something stressful can make you sick or depressed, and it can also be true that the same stressful experience can ultimately make you stronger, more compassionate and more resilient over time.
When facing a difficult or stressful situation, what should people do?
Stress is most likely to be harmful when the following conditions are present: it feels against your will, out of your control and utterly devoid of meaning. If you can change any of these conditions - by finding some meaning in it - you can reduce the harmful effects of stress.

The relationship between stress and meaning can be very helpful to understand. A 2013 study asked a broad national sample of adults in the U.S to rate how much they agreed with the statement, Taking all things together, I feel my life is meaningful. The researchers then looked at what distinguished people who strongly agreed with the statement from those who did not. Surprisingly, every measure of stress that the researchers asked about predicted a greater sense of meaning in life. People who had experienced the highest number of stressful life events in the past were most likely to consider their lives meaningful. People who said they were under a lot of stress right now also rated their lives as more meaningful. Even time spent worrying about the future was associated with meaning.

One of the researchers' main conclusions from this study is, "People with very meaningful lives worry more and have more stress than people with less meaningful lives."

Rather than being a sign that something is wrong with your life, feeling stressed can be a barometer for how engaged you are in activities and relationships that are personally meaningful.
Any other tips for dealing with stress?
One simple mindset reset that can help us face and find the good in the stress in our lives is to view it as an opportunity to learn and grow. The ability to learn from stress is built into the basic biology of the stress response. For several hours after you have a strong stress response, the brain is rewiring itself to remember and learn from the experience. Stress leaves an imprint on your brain that prepares you to handle similar stress the next time you encounter it. Psychologists call the process of learning and growing from a difficult experience stress inoculation. Going through the experience gives your brain and body a stress vaccine.

This is why putting people through practice stress is a key training technique for NASA astronauts, emergency responders, elite athletes and others who have to thrive under high levels of stress.

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Embracing stress is more important than reducing stress, Stanford psychologist says

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If people actually embrace the concept of stress, it can make them stronger, smarter and happier, a Stanford expert says. "Stress isn't always harmful," said Kelly McGonigal, a business school lecturer at Stanford and program developer for the Stanford Center for Compassion and Altruism Research and Education.

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Not all stress is the same. Some of the stress that you face in life can be more detrimental to your well-being, and some types of stress can actually be healthy. One type of beneficial stress is known as eustress.

Eustress refers to stress that leads to a positive response. It is the opposite of distress and can refer to any type of beneficial stress, whether physical or psychological. It tends to be short-term and often feels exciting. People perceive this type of stress as manageable and even motivating.

Physically, eustress can often resemble distress in many ways. You might feel nervous; your heart might pound; your thoughts might race. The difference is how these physical sensations are perceived.

With distress, they may feel uncomfortable and overwhelmed. With eustress, you might feel excitement or a sense of anticipation.

Eustress can be beneficial and is actually necessary for overall well-being. This type of "positive" stress can contribute to feelings of optimism and excitement about life.

Examples of Eustress

Eustress is associated with positive outcomes. To understand this type of beneficial stress, it can be helpful to consider a few different examples of when it may occur. Unlike distress, eustress is typically associated with feelings of excitement and challenge rather than anxiety or fear.

Life changes: Major life transitions can create eustress. Examples of changes that can create this type of beneficial stress include starting a new job, being involved in a relationship, and parenting children.

Smaller challenges: The excitement of a roller-coaster ride, a scary movie, or a fun challenge are all examples of eustress. Even a particularly tough workout can be an example of this type of stress.

New experiences: Traveling can also create eustress. It can involve significant discomfort and unfamiliarity, but it also provides many discoveries. The anticipation of a first date, the first day at a new job, or other exciting firsts also fall under the umbrella of eustress.

In some instances, distress can transform into eustress. For example, a job loss or breakup might initially be upsetting, but it may be perceived as an opportunity for change and growth over time.

Impact of Eustress

Eustress is a type of stress that is actually important for us to have in our lives. Eustress can have a variety of positive effects. For instance, it may:

Help you concentrate and focus

Encourage you to take on new challenges

Motivate you to pursue your goals,

Help you feel more resilient in the face of challenges

Give meaning and purpose to your life

Help you to feel healthier and happier

A certain amount of stress can be beneficial when it comes to motivation and performance. In fact, the Yerkes-Dodson law suggests that optimal arousal levels (i.e., stress) contribute to improved performance, but only up to a certain point. And different tasks may benefit from different levels of stress and arousal.

Eustress is often thought of as a beneficial type of stress because it can positively impact your life. However, it's important to remember that eustress is still a type of stress. Because of this, eustress can become distress, or even chronic stress, if it becomes too intense or lasts for too long.

Identify and Respond to Eustress

To manage your stress levels, it is important to recognize the differences between eustress and other types of stress. This isn't always straightforward because they sometimes resemble each other.

Understanding eustress can help you more easily manage other types of stress as well. For example, research shows that when an event is perceived as a "threat," people respond to it differently than if it's seen as a "challenge."

Threats tend to elicit a greater stress response and create greater levels of anxiety, while challenges can be exciting and even enjoyable to overcome. Threats are scary, while challenges are opportunities to prove yourself and learn how much you can accomplish when you really try.

This understanding can help you evaluate many of the stressors in your life as challenges rather than threats. There are a number of strategies that can help you shift into seeing events as challenges rather than threats:

Use positive self-talk: This can be done by changing how you talk to yourself about these challenges. Make an effort to tell yourself that these are challenges you can cope with.

Focus on what you can control: It can also be helpful to focus on the resources that you have to handle these challenges. Focusing on what you can control rather than what might go wrong can help you feel more positive about the challenges you face.

Adjust your mindset: When you work on shifting your mindset and approach stress as a challenge whenever possible, you can manage these challenges with greater resilience.

Potential Pitfalls

Eustress doesn't generally carry the same type of damage as chronic stress. Chronic stress is persistent, long-lasting stress that is psychologically or emotionally draining. It is also the most harmful to your health and well-being.

However, too much eustress can still tax your system. You can feel overloaded and stressed by too much eustress if you're not allowing yourself to return to a relaxed state and have a healthy balance of restorative downtime.

Balance is essential. A certain amount of eustress can help you feel happier and boost your well-being, but too much might mean you are neglecting other important areas of your life, including self-care and relaxation.

Changing your perspective can certainly help with stress management, but it's not the only strategy that should be used. If you have too many challenges in your life, even eustress can become chronic stress and lead to burnout or worse. Some ways to deal with this include:

Being mindful of where your limitations are and work to maintain balance in your life.

Cutting out any unnecessary obligations (particularly ones that you don't enjoy).

Adopting some resilience-promoting habits that can help you to be less reactive to stress overall.

Becoming comfortable with saying no to new activities if they won't truly serve you.

This takes practice, but it can make all the difference in your stress levels.

Frequently Asked Questions

What is the difference between eustress and distress?

Eustress is perceived as positive and beneficial, while distress is associated with negative outcomes. Eustress may help improve their focus and motivate people to take on new challenges, while distress can lead to anxiety, fear, and other negative emotions.

What is the meaning of eustress?

The word "eustress" is derived from the Greek prefix "eu-," which means "good," and the word "stress." Together, eustress refers to a type of stress that is beneficial or helpful.

Eustress can turn to distress if it is intense or persists too long. For example, riding a roller coaster is often considered an enjoyable eustress-inducing activity. If you are not prepared for the experience or fear heights, this experience can quickly turn into distress. Additionally, eustress can become problematic if it leads to risky behaviors, such as doing something without following safety procedures.

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Eustress is the Good Type of Stress You Didn't Know You Needed

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Eustress is the type of stress that comes from exciting events and positive challenges. It can be inspiring and help you develop resilience.

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Eustress vs. Distress

We mentioned it earlier and it bears repeating: stress is not always a bad thing. Stress is simply the body's response to changes that create taxing demands. The previously mentioned Dr. Lazarus (building on Dr. Selye's work) suggested that there is a difference between eustress, which is a term for positive stress, and distress, which refers to negative stress.

In daily life, we often use the term "stress" to describe negative situations. This leads many people to believe that all stress is bad for you, which is not true.

Eustress

Eustress, or positive stress, has the following characteristics:

Distress

In contrast, Distress, or negative stress, has the following characteristics:

Causes anxiety or concern.

Can be short- or long-term.

Is perceived as outside of our coping abilities.

Feels unpleasant.

Decreases performance.

Can lead to mental and physical problems.

Examples of Eustress and Distress

It is somewhat hard to categorize stressors into objective lists of those that cause eustress and those that cause distress, because different people will have different reactions to particular situations. However, by generalizing, we can compile a list of stressors that are typically experienced as negative or positive to most people, most of the time.

Examples of negative personal stressors include:

The death of a spouse.

Filing for divorce.

Losing contact with loved ones.

The death of a family member.

Hospitalization (oneself or a family member).

Injury or illness (oneself or a family member).

Being abused or neglected.

Separation from a spouse or committed relationship partner.

Conflict in interpersonal relationships.

Bankruptcy/Money Problems.

Unemployment.

Sleep problems.

Children's problems at school.

Legal problems.

Examples of positive personal stressors include:

Receiving a promotion or raise at work.

Starting a new job.

Marriage.

Buying a home.

Having a child.

Moving.

Taking a vacation.

Holiday seasons.

Retiring.

Taking educational classes or learning a new hobby.

Work and Internal Sources of Distress

Work and employment concerns such as those listed below are also frequent causes of distress:

Excessive job demands.

Job insecurity.

Conflicts with teammates and supervisors.

Inadequate authority necessary to carry out tasks.

Lack of training necessary to do the job.

Making presentations in front of colleagues or clients.

Unproductive and time-consuming meetings.

Commuting and travel schedules.

Stressors are not always limited to situations where some external situation is creating a problem. Internal events such as feelings and thoughts and habitual behaviors can also cause negative stress.

Common internally caused sources of distress include:

Fears: (e.g., fears of flying, heights, public speaking, chatting with strangers at a party).

Repetitive Thought Patterns.

Worrying about future events (e.g., waiting for medical test results or job restructuring).

Unrealistic, perfectionist expectations.

Habitual behavior patterns that can lead to distress include:

Overscheduling.

Failing to be assertive.

Procrastination and/or failing to plan ahead.

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Types of Stressors (Eustress vs. Distress)

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We mentioned it earlier and it bears repeating: stress is not always a bad thing. Stress is simply the body's response to changes that create taxing demands. The previously mentioned Dr. Lazarus (building on Dr. Selye's work) suggested that there is a difference between eustress, which is a term for positive stress, and distress, which refers to negative stress.

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subscribe to TED Radio Hour podcast

Part 5 of the TED Radio Hour episode How To Be Better.
About Kelly McGonigal TED Talk
Stress is an unpleasant emotion - but does it have an upside? Health psychologist Kelly McGonigal says adjusting the way you think about stress can actually change the way your body responds to it.
About Kelly McGonigal
Kelly McGonigal is an author, psychologist, and educator. She holds positions in both the Stanford Graduate School of Business and the School of Medicine, where she develops studies that help people become happier and healthier.

She has written several books, including The Upside of Stress and The Joy of Movement.

She received a BA in Psychology and a BS in Mass Communication from Boston University and her PhD from Stanford University.

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Kelly McGonigal: Can We Reframe The Way We Think About Stress?

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subscribe to TED Radio Hour podcast Part 5 of the TED Radio Hour episode How To Be Better. About Kelly McGonigal TED Talk Stress is an unpleasant emotion - but does it have an upside? Health psychologist Kelly McGonigal says adjusting the way you think about stress can actually change the way your body responds to it.

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The American Psychological Association (APA) recently released its Stress in America TM report (the full report can be located here). This year the report highlighted the stress experienced by American youth (teens ages 13-17) stating "high stress and ineffective coping mechanisms appear to be ingrained in our culture". Since the survey has begun, it has continued to find that American adults report higher stress levels than what they believe to be healthy. For example, recent results indicated that adults report that stress impacts their physical health (30 percent) and mental health (33 percent). This APA report, continues to drive home one important message, "we need to improve our health system to equally address both physical and mental health".

The Stress in American report found that American teens report stress levels higher than what they believe is healthy (5.8 on a 10-point scale, healthy level rated 3.9). As you may imagine, school was rated the most common source of stress for American teens. Eight-three percent reported school as a significant source of stress. As a clinical psychologist, I often work with teens and their families to combat this stress. Stress related to school has a significant negative impact on teens' mental health. Additionally, it often makes home life difficult for the entire family.

Although teens reported significant stress, they appear to be poor judges of the impact stress has on their health and mental health. According to the survey, 54 percent reported that stress has no impact on their physical health and 52 percent reported it has no impact on their mental health. "Stress affects teens' health and well-being whether or not they know it" states the APA survey. Despite teens reporting that stress has little or no impact on their mental health, the following symptoms were noted over the past month: irritability or anger (40 percent), feeling nervous or anxious (36 percent), feeling like crying (32 percent), and being depressed or sad (30 percent).
Coping with Stress
According to the APA Stress in America report, forty-two percent of teens indicated not doing anything to cope with their stress or not knowing what to do to manage it. This is a significant concern given the impact stress can have on our lives. The Stress in America report also noted that physical activity is a great way to manage stress and "those teens who engaged in physical activity for stress management reported lower stress levels". In a recent blog post, I discussed many ways to increase physical activity to manage stress. Parents can also play a vital role in modeling healthy lifestyles and promoting physical activity by encouraging their kids to join sports teams, engaging in activities as a family such as dancing, or finding ways to exercise that don't cost money liking walking or going to the park.

Here are additional suggestions for coping with stress provided from the APA (2014).

Between homework, activities and hanging with friends, it can be hard to get enough sleep, especially during the school week. Ideally, adolescents should get nine hours a night. To maximize your chance of sleeping soundly, cut back on watching TV or engaging in a lot of screen time in the late evening hours. Don't drink caffeine late in the day and try not to do stimulating activities too close to bedtime.
Focus on your strengths
Spend some time really thinking about the things you're good at, and find ways to do more of those things. If you're a math ace, you might tutor a younger neighbor who's having trouble with the subject. If you are a spiritual person, you might volunteer at your church. If you're artistic, take a photography class. Focusing on your strengths will help you keep your stresses in perspective.
Engage in physical activity
Physical activity is one of the most effective stress busters. That doesn't mean you have to go for a jog if you hate running. Find activities you enjoy and build them into your routine such as yoga, hiking, biking, skateboarding or walking. The best types of physical activities are those that have a social component. Whether you're into team sports, or prefer kayaking or rollerblading with a friend or two, you're more likely to have fun - and keep at it - if you're being active with friends.

Do things that make you happy

Besides physical activities, find other hobbies or activities that bring you joy. That might be listening to music, going to the movies or drawing. Make a point to keep doing these things even when you're stressed and busy.

It's so much easier to manage stress when you let others lend a hand. Talk to a parent, teacher or other trusted adult. They may be able to help you find new ways to manage stress. Or they may help put you in touch with a psychologist who is trained in helping people make healthy choices and manage stress.
The following resources may be helpful to you and your family to locate services to manage stress Follow me on Twitter@DrEarlTurner for daily post on psychology, mental health, and parenting. Feel free to join my Facebook group, "Get Psych'd with Dr. T" to discuss today's blog, or to ask further questions about this posting.
Copyright Erlanger A. Turner, Ph.D. 2014

Reference:

American Psychological Association (2014). Teens and Stress: How to keep stress in check. Retrieved February 2014 from http://www.apa.org/helpcenter/stress-teens.aspx

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5 Tips for Helping Teens Cope with Stress

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American teens report stress levels higher than what they believe is healthy. School related stress is one of the most common source of stress for teens. According to a new survey, eight-three percent reported school as a significant source of stress. Although teens report stress, they appear to be poor judges of how stress impacts them.

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Making Diamonds: Helping Children Benefit from Stress

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Making Diamonds: Helping Children Benefit from Stress

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Stress Management and Teens

No. 66; Updated January 2019

Teenagers, like adults, may experience stress every day and can benefit from learning stress management skills. Most teens experience more stress when they perceive a situation as dangerous, difficult, or painful and they do not have the resources to cope. Some sources of stress for teens include:

School demands and frustrations

Negative thoughts or feelings about themselves

Changes in their bodies

Problems with friends and/or peers at school

Unsafe living environment/neighborhood

Separation or divorce of parents

Chronic illness or severe problems in the family

Death of a loved one

Moving or changing schools

Taking on too many activities or having too high expectations

Family financial problems

Some teens become overloaded with stress. When this happens, it can lead to anxiety, withdrawal, aggression, physical illness, or poor coping skills such as drug and/or alcohol use.

When we perceive a situation as difficult or painful, changes occur in our minds and bodies to prepare us to respond to danger. This "fight, flight, or freeze" response includes faster heart and breathing rate, increased blood to muscles of arms and legs, cold or clammy hands and feet, upset stomach and/or a sense of dread.

The same mechanism that turns on the stress response can turn it off. As soon as we decide that a situation is no longer dangerous, changes can occur in our minds and bodies to help us relax and calm down. This "relaxation response" includes decreased heart and breathing rate and a sense of well-being. Teens that develop a "relaxation response" and other stress management skills feel less helpless and have more choices when responding to stress.

Parents can help their teen in following ways:

Monitor if stress is affecting their teen's health, behavior, thoughts, or feelings

Listen carefully to teens and watch for overloading

Learn and model stress management skills

Support involvement in sports and other pro-social activities

Teens can decrease stress with the following behaviors and techniques:

Exercise and eat regularly.

Get enough sleep and have a good sleep routine.

Avoid excess caffeine which can increase feelings of anxiety and agitation.

Avoid illegal drugs, alcohol, and tobacco.

Learn relaxation exercises (abdominal breathing and muscle relaxation techniques).

Develop assertiveness training skills. For example, state feelings in polite, firm, and not overly aggressive or passive ways: ("I feel angry when you yell at me." "Please stop yelling.")

Rehearse and practice situations which cause stress. One example is taking a speech class if talking in front of a class makes you anxious.

Learn practical coping skills. For example, break a large task into smaller, more attainable tasks.

Decrease negative self-talk: challenge negative thoughts - with alternative, neutral, or positive thoughts. "My life will never get better" can be transformed into "I may feel hopeless now, but my life will probably get better if I work at it and get some help."

Learn to feel good about doing a competent or "good enough" job rather than demanding perfection from yourself and others.

Take a break from stressful situations. Activities like listening to music, talking to a friend, drawing, writing, or spending time with a pet can reduce stress.

Build a network of friends who help you cope in a positive way.

By using these and other techniques, teenagers can begin to manage stress. If a teen talks about or shows signs of being overly stressed, a consultation with a child and adolescent psychiatrist or other qualified mental health professional may be helpful.

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Teenagers, like adults, may experience stress everyday and can benefit from learning stress management skills.

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What Is Stress? (for Teens) - Nemours KidsHealth

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Stress is a normal response to life’s changes, pressures, and challenges. It’s a mind-and-body signal that helps you get ready for what’s ahead. Find out more about how stress can help, and how it sometimes holds you back.

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Editor's Note: This article is written specifically for young people from 12 to 18 years of age. Your teen will get the most out of this article if he or she also reads For Teens: A Personal Guide for Managing Stress and downloads My Personal Stress Plan (PDF) .

Here is a 10-point plan to help you manage . All of these ideas can lower stress without doing any harm. None are quick fixes, but they will lead you toward a healthy and successful life. The plan is divided into 4 parts.

Tackling the problem

Taking care of my body

Dealing with emotions

Making the world better

When you read over the plan, you'll notice that you can come up with a bunch of ideas for each point. PLEASE don't think you should try them all.

This plan is supposed to help you reduce stress, not give you more. Try out some ideas, then stick to one or two for each point.

You might notice that this plan is almost like building a college or work résumé . This is the sane way to build a résumé; you are doing it to manage your life and remain happy and prepared for success, not to cram in activities to impress someone else. It will ensure you're healthy and balanced, and that's very attractive to colleges and employers.

Part 1: Tackling the Problem

Point 1: Identify and Then Address the Problem.

First decide if a problem is a real tiger or just feels like one. If it can't hurt you, chances are that it can be better handled with clear thinking. This means turning off those thoughts that make you interpret the situation as a disaster.

A lot of people cope by ignoring problems. This doesn't make them go away; usually they just get worse.

People who by trying to fix problems tend to be emotionally healthier.

When it comes to studying or , it is best to get the work done first. Because work or studying produces stress, many people put it off and choose to do fun things first. The problem with that is they're not really having fun because they're worrying about the work they're ignoring. And of course, the longer they put it off, the more they worry. The cycle is endless.

Fights with parents and friends don't go away unless you deal with what upset you in the first place, or unless everyone apologizes and decides to forgive each other.

Three ideas can help you manage a lot of work.

Break the work into small pieces. Then do one small piece at a time, rather than look at the whole huge mess. As you finish each piece, the work becomes less overwhelming.

Make lists of what you need to do. This will help you sleep because your head won't spin with worry about whether you can do everything. At the end of the day, you'll have less to worry about as you check off the things you have finished. You will look at the same huge amount of work and realize you can handle it.

Timelines can help with big projects.

Point 2: Avoid Stress When Possible.

Sometimes we know exactly when we are headed for trouble. Avoiding trouble from a distance is easier than dealing with it up close. You know the people who might be a bad influence on you, the places where you're likely to get in trouble, and the things that upset you. Choose not to be around those people, places, and things that mess you up.

Point 3: Let Some Things Go.

It's important to try to fix problems, but sometimes there is nothing you can do to change a problem. For example, you can't change the weather, so don't waste your energy worrying about it. You can't change the fact that teachers give tests, so just study instead of complaining about how unfair they are. You can't change the fact that your parents need to know where you go, so prove that you're responsible and deserve more freedoms. People who waste their energy worrying about things they can't change don't have enough energy left over to fix the things they can. Also learn when not to take things personally. You feel badly for no reason when you take something personally that really has little to do with you.

Part 2: Taking Care of My Body

Point 4: The Power of Exercise.

is the most important part of a plan to manage stress. When you are stressed, your body is saying, "Run!" So do it. Exercise every day to control stress and build a strong, healthy body. You may think you don't have time to exercise when you are most stressed, but that is exactly when you need it the most. If you are stressed about an assignment but too nervous to sit down and study-exercise! You will be able to think better after you have used up those stress hormones. Some people exercise before school so they can focus and learn better.

Point 5: Active Relaxation.

You can flip the switch from being stressed to relaxed if you know how to fool your body. Because your body can only use the relaxed or emergency nervous system at any one time, you can turn on the relaxed system. You do this by doing the opposite of what your body does when it is stressed. Here are 2 ideas.

1. Breathe deeply and slowly. Try the 4-8 breathing technique. Lie on your back and place your hands on your belly with your fingers loose. Deep breaths first fill the belly, then the chest, then the mouth; the breath expands the belly and your hands pull gently apart. Take a full breath while counting to 4. Then hold that breath for about twice as long, or an 8 count. Slowly let it out to the count of 8, or even longer if you can. This will relax your body after a few breaths, but just as importantly, it requires your full concentration. Your mind is too focused on breathing to focus on worries. Do this 10 times and you will feel much more relaxed. Yoga,martial arts , and meditation also teach great breathing skills. When you get good at this, you can even do this in a chair during a test and nobody will know.

2. Put your body in a relaxed position.

Your body knows when you're nervous. If you sit down to take a test and your legs are shaking, you are saying, "I want to run!" Remember, you can't concentrate and run at the same time, so you are making it harder to take the test. Instead, take those deep breaths, lean back, and tell your body there is no emergency.

When you're angry, the natural thing to do is stand up and face someone shoulder-to-shoulder and chest-to-chest. You do this without even thinking, but this subconsciously tells the other person that you're angry and ready to fight. It also may prevent you from thinking clearly. Do the opposite of what you would do if you were really going to fight-sit down, take deep slow breaths, and tell your body there is no danger. Then use your brain to get out of the situation.

Point 6: Eat Well.

Everyone knows good makes you healthier. Only some people realize that it also keeps you alert through the day and your mood steady. People who eat mostly junk food have highs and lows in their energy level , which harms their ability to reduce stress. Instead of eating greasy or sugary foods, eat more fruits, vegetables , and whole grains -they keep you focused for a longer time. Go to ChooseMyPlate.gov to learn more.

Point 7: Sleep Well.

Go to about the same time every night.

Exercise 4 to 6 hours before bedtime. Your body falls asleep most easily when it has cooled down. If you exercise right before bed, you will be overheated and won't sleep well. A hot shower 1 hour before bedtime also helps your body relax to fall asleep.

Use your bed only to sleep. Don't solve your problems in bed. When you think about all the things that bother you, you have trouble falling asleep and wake up in the middle of the night to worry more. Instead, have another spot to think, like a worry chair. Give yourself plenty of time to think things through, make a list if you need to, and then set it aside! Go to bed to sleep.

Don't do homework, watch television, read, or use the phone while in bed.

Most kids don't get the sleep they need to grow and think clearly. Tired people can't learn as well and can be impatient and irritable. Here are some ideas to improve your sleep.

Part 3: Dealing With Emotions

Point 8: Take Instant Vacations.

Visualize. Have a favorite place where you can imagine yourself relaxing. The place should be beautiful and calm. When you're stressed, sit down, lean back, take deep breaths, close your eyes, and imagine yourself in your calm place.

Take time out for yourself. Everyone deserves time for themselves-a bath or something that allows time to think and de-stress. Try a warm bath with your ears just underwater. Listen to yourself take deep, slow breaths. Take your pulse and count as your heart rate goes down.

Enjoy hobbies or creative art as an instant vacation.

Look at the beauty around you and get pleasure from the small things you may have stopped noticing.

Take mini-vacations. Sometimes we forget that the park around the corner is a great place to hang out. A walk outside can be a mini-vacation if you choose to forget your worries.

Reading a good book is an escape from reality. You have to imagine the sights, sounds, and smells-you are somewhere else for a while.

Sometimes the best way to de-stress is to take your mind away to a more relaxing place.

Point 9: Release Emotional Tension.

Sometimes feelings become so overwhelming that we cram them all away in an imaginary box and think we'll deal with them later. But later, there's so much stuff in the box that there is too much to deal with. This can make your head feel as if it is spinning. Sometimes you get angry or frustrated without even knowing why. You just know there is too much stuff going on in your head. It's good to pick just one problem to work on and forget the rest for the moment. When we decide to deal with only one problem at a time, it's much less scary to open the box.

Creativity. People who have a way to express themselves don't need to hold it inside. Creative outlets like art, music, poetry, singing, dance, and rap are powerful ways to let your feelings out.

Talking. Every young person deserves a responsible adult to talk to and some friends to trust. Hopefully, you can talk to your parents. If you do not want to tell your parents everything, make sure to find an adult who'll listen and whom you can ask for advice.

Journaling. Write it out!

Prayer. Many young people find prayer or meditation helpful.

Laughing or crying. Give yourself permission to feel your emotions fully.

Here are some ideas to release your thoughts or worries one at a time.

Part 4: Making the World Better

Point 10: Contribute to the World.

Young people who work to make the world better have a sense of purpose, feel good about themselves, and handle their own problems better. It's important to understand that you really can make a difference in other people's lives. The role of teenagers is to recognize the mistakes adults have made and build a better world.

My Personal Stress Plan

Building Resilience in Children and Teens: Giving Kids Roots and Wings, 3rd Edition (Copyright © 2015 Kenneth R. Ginsburg, MD, MS Ed, FAAP, and Martha M. Jablow)

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stress~ stress-management~ plan~ stress plan~ 10-point plan~ teens~ young adults~ tackling the problem~ avoid stress~ help~ guide~ relaxation~ dealing with stress~ personal stress plan.

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For Teens: Creating Your Personal Stress-Management Plan

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​This article is written specifically for young people from 12 to 18 y​ears of age. Check out this 10-point plan to help you manage stress. None are quick fixes, but they will lead you toward a healthy and successful life.

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Most students experience significant amounts of stress. This can significantly affect their health, happiness, relationships, and grades. Learning stress management techniques can help these students avoid negative effects in these areas.

Why Stress Management Is Important for Students

A study by the American Psychological Association (APA) found that teens report stress levels similar to adults. This means teens are experiencing significant levels of chronic stress and feel their stress levels generally exceed their ability to cope effectively.

Roughly 30% of the teens reported feeling overwhelmed, depressed, or sad because of their stress.

Stress can also affect health-related behaviors. Stressed students are more likely to have problems with disrupted sleep, poor diet, and lack of exercise. This is understandable given that nearly half of APA survey respondents reported completing three hours of homework per night in addition to their full day of school work and extracurriculars.

Common Causes of Student Stress

Another study found that much of high school students' stress originates from school and activities, and that this chronic stress can persist into college years and lead to academic disengagement and mental health problems.

Top Student Stressors

Common sources of student stress include:

School

Homework

Extracurricular activities

Social challenges

Transitions (e.g., graduating, moving out, living independently)

Relationships

Pressure to succeed

Work

High school students face the intense competitiveness of taking challenging courses, amassing impressive extracurriculars, studying and acing college placement tests, and deciding on important and life-changing plans for their future. At the same time, they have to navigate the social challenges inherent to the high school experience.

This stress continues if students decide to attend college. Stress is an unavoidable part of life, but research has found that increased daily stressors put college-aged young adults at a higher risk for stress than other age groups.

Making new friends, handling a more challenging workload, feeling pressured to succeed, being without parental support, and navigating the stresses of more independent living are all added challenges that make this transition more difficult. Romantic relationships always add an extra layer of potential stress.

Students often recognize that they need to relieve stress. However, all the activities and responsibilities that fill a student's schedule sometimes make it difficult to find the time to try new stress relievers to help dissipate that stress.

10 Stress Management Techniques for Students

Here you will learn 10 stress management techniques for students. These options are relatively easy, quick, and relevant to a student's life and types of stress.

Get Enough Sleep

Students, with their packed schedules, are notorious for missing sleep. Unfortunately, operating in a sleep-deprived state puts you at a distinct disadvantage. You're less productive, may find it more difficult to learn, and may even be a hazard behind the wheel.

Research suggests that sleep deprivation and daytime sleepiness are also linked to impaired mood, higher risk for car accidents, lower grade point averages, worse learning, and a higher risk of academic failure.

Don't neglect your sleep schedule. Aim to get at least 8 hours a night and take power naps when needed.

Use Guided Imagery

Guided imagery can also be a useful and effective tool to help stressed students cope with academic, social, and other stressors. Visualizations can help you calm down, detach from what's stressing you, and reduce your body's stress response.

You can use guided imagery to relax your body by sitting in a quiet, comfortable place, closing your eyes, and imagining a peaceful scene. Spend several minutes relaxing as you enjoy mentally basking in your restful image.

Consider trying a guided imagery app if you need extra help visualizing a scene and inducting a relaxation response. Research suggests that such tools might be an affordable and convenient way to reduce stress.

Exercise Regularly

One of the healthiest ways to blow off steam is to get regular exercise. Research has found that students who participate in regular physical activity report lower levels of perceived stress. While these students still grapple with the same social, academic, and life pressures as their less-active peers, these challenges feel less stressful and are easier to manage.

Finding time for exercise might be a challenge, but there are strategies that you can use to add more physical activity to your day. Some ideas that you might try include:

Doing yoga in the morning

Walking or biking to class

Reviewing for tests with a friend while walking on a treadmill at the gym

Taking an elective gym class focused on leisure sports or exercise

Joining an intramural sport

Recap

Exercise can help buffer against the negative effects of student stress. Starting now and keeping a regular exercise practice throughout your lifetime can help you live longer and enjoy your life more.

Take Calming Breaths

When your body is experiencing a stress response, you're often not thinking as clearly as you could be. You are also likely not breathing properly. You might be taking short, shallow breaths. When you breathe improperly, it upsets the exchange of oxygen and carbon dioxide in your body.

Studies suggest this imbalance can contribute to various physical symptoms, including increased anxiety, fatigue, stress, emotional problems, and panic attacks.

A quick way to calm down is to practice breathing exercises. These can be done virtually anywhere to relieve stress in minutes.

Because they are fast-acting, breathing exercises are a great way to cope with moments of acute stress, such as right before an exam or presentation. But they can also help manage longer-lasting stress such as dealing with relationships, work, or financial problems.

Practice Progressive Muscle Relaxation (PMR)

Another great stress management technique for students that can be used during tests, before bed, or at other times when stress has you physically wound up is progressive muscle relaxation ( PMR).

This technique involves tensing and relaxing all muscles until the body is completely relaxed. With practice, you can learn to release stress from your body in seconds. This can be particularly helpful for students because it can be adapted to help relaxation efforts before sleep for a deeper sleep.

Once a person learns how to use PMR effectively, it can be a quick and handy way to induce relaxation in any stressful situation, such as bouts of momentary panic before a speech or exam, dealing with a disagreement with your roommate, or preparing to discuss a problem with your academic advisor.

Listen to Music

A convenient stress reliever that has also shown many cognitive benefits, music can help relieve stress and calm yourself down or stimulate your mind depending on what you need in the moment.

Research has found that playing upbeat music can improve processing speed and memory. Stressed students may find that listening to relaxing music can help calm the body and mind. One study found that students who listened to the sounds of relaxing music were able to recover more quickly after a stressful situation.

Students can harness the benefits of music by playing classical music while studying, playing upbeat music to "wake up" mentally, or relaxing with the help of their favorite slow melodies.

Build Your Support Network

Having emotional support can help create a protective buffer against stress. Unfortunately, interpersonal relationships can also sometimes be a source of anxiety for students. Changes in friendships, romantic breakups, and life transitions such as moving away for college can create significant upheaval and stress for students.

One way to combat feelings of loneliness and make sure that you have people to lean on in times of need is to expand your support network and nurture your relationships.

Look for opportunities to meet new people, whether it involves joining study groups or participating in other academic, social, and leisure activities.

Remember that different types of relationships offer differing types of support. Your relationships with teachers, counselors, and mentors can be a great source of information and resources that may help you academically. Relationships with friends can provide emotional and practical support.

Recap

Widening your social circle can combat student stress on various fronts and ensure you have what you need to succeed.

Eat a Healthy Diet

You may not realize it, but your diet can either boost your brainpower or sap you of mental energy. It can also make you more reactive to the stress in your life. As a result, you might find yourself turning to high-sugar, high-fat snacks to provide a temporary sense of relief.

A healthy diet can help combat stress in several ways. Improving your diet can keep you from experiencing diet-related mood swings, light-headedness, and more.

Unfortunately, students are often prone to poor dietary habits. Feelings of stress can make it harder to stick to a consistently healthy diet, but other concerns such as finances, access to cooking facilities, and time to prepare healthy meals can make it more challenging for students.

Some tactics that can help students make healthy choices include:

Eating regularly

Carrying a water bottle to class

Keeping healthy snacks such as fruits and nuts handy

Limiting caffeine, nicotine, and alcohol intake

Find Ways to Minimize Stress

One way to improve your ability to manage student stress is to look for ways you cut stress out of your life altogether. Evaluate the things that are bringing stress or anxiety into your life. Are they necessary? Are they providing more benefits than the toll they take on your mental health? If the answer is no, sometimes the best option is just to ditch them altogether.

This might mean cutting some extracurricular activities out of your schedule. It might mean limiting your use of social media. Or it might mean learning to say no to requests for your time, energy, and resources.

While it might be challenging at first, learning how to prioritize yourself and your mental well-being is an important step toward reducing your stress.

Try Mindfulness

When you find yourself dealing with stress-whether it's due to academics, relationships, financial pressures, or social challenges-becoming more aware of how you feel in the moment may help you respond more effectively.

Mindfulness involves becoming more aware of the present moment. Rather than judging, reacting, or avoiding problems, the goal is to focus on the present, become more aware of how you are feeling, observe your reactions, and accept these feelings without passing judgment on them.

Research suggests that mindfulness-based stress management practices can be a useful tool for reducing student stress. Such strategies may also help reduce feelings of anxiety and depression.

A Word From Verywell

It is important to remember that stress isn't the same for everyone. Figuring out what works for you may take some trial and error. A good start is to ensure that you are taking care of yourself physically and emotionally and to experiment with different stress relief strategies to figure out what works best to help you feel less stressed.

If stress and anxiety are causing distress or making it difficult to function in your daily life, it is important to seek help. Many schools offer resources that can help, including face-to-face and online mental health services. You might start by talking to your school counselor or student advisor about the stress you are coping with. You can also talk to a parent, another trusted adult, or your doctor.

Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

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Top 10 Stress Management Techniques for Students

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If you are a stressed student, finding ways to cope with stress is essential for your health. Discover some of the best stress management techniques for students.

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Students are one of the most common victims of stress. Factors such as financial expenses, overcommitment, family expectations, deadlines and workload all induce stress in students. While a mild amount of stress is very useful and acts as a motivation for students, too much stress can interfere with their daily lives.

When built over time, stress can give rise to a host of serious problems such as depression and anxiety. Managing stress in its early stages can help maximize the college/university experience and opportunities for students.

There are three kinds of common stress triggers students experience:

Social.
Social stress puts serious peer pressure on students. Dealing with new relationships, balancing academic life with social life, living with or without family members, adjusting to the new environment, all trigger stress in students.

Academic.
Strict schedules, deadlines, low grades, challenging classes, exams, responsibilities, and poor time management all lead to a buildup of academic stress.

Daily life.
This stress is associated with issues that are not related to academic or social life. These can include daily commute, part-time job, financial burdens, and so on.

Practical stress management can help students deal with their worries and become more productive, competent and efficient. Here are a few tips for managing stress:

Manage time.
Proper time management is one of the most effective stress-relieving techniques (Macan et al., 1990). Whether it's relaxation, work or study, time must be spent wisely. Students must be able to design and stick to a timetable. Choose a relaxing break between work and study, even if it's just taking out time to breathe.

Exercise and get some air.
A healthy lifestyle is essential for students, especially at university level. Instead of partying at night and being cooped up at home studying throughout the day, take out time to get some air and exercise. Stress is generally lower in people who maintain a healthy routine.

Stay positive.
If you keep focusing on the negative aspects of a situation, you will be burdened by mental stress (Thompson & Gaudreau, 2008). Instead, try to look at the glass half full, and stay optimistic through tough times. For example, instead of feeling upset over a bad grade, try to maintain a positive attitude and look at ways to improve the next time.

Organize your academic life.
Organization is very important in academic life for dealing with stress (Sinha, 2014). By keeping academic notes organized, turning in assignments on time, and keeping track of all deadlines, stress can be reduced to a great extent.

Stop procrastinating.
The best way to stop procrastinating is to get the most difficult tasks out of the way first. Most people procrastinate because they dread the task they're putting off. Get rid of the dreaded deed, and you're good to go.

Take one step at a time.
Don't put too many eggs in one basket. Instead of feeling overwhelmed about all the deadlines, it's best to make a list and sort them out one by one. This helps you to be more efficient and productive with your time.

Spend time with friends.
A cup of coffee with family or friends is all you need to bring your stress levels back to normal. Stress can also get worse if a person feels lonely. By letting out all your thoughts to someone you trust, you immediately feel a lot better.

Water therapy.
Water therapies are effective for reducing stress and relaxing the body (Lewis & Webster, 2014). By drinking lots of water and treating yourself to hot baths, you can help your body relax. By adding aromatic oils in your bath, you can double your relaxation effect and improve your academic performance.

Do something you love.
If you feel extremely stressed out, take a break and do something you love. Whether it is painting or listening to music, doing something you enjoy can cheer up your mood and distract you from a stressor.

A general rule of thumb is to moderate your workload and avoid taking on too much. Following the tips above can ensure you find and maintain a good balance in your academic life. If normal management tips do not help, seek advice from your university's student support services or other professionals.
References
Lewis, J. & Webster, A. (2014). Sort Your Brain Out: Boost Your Performance, Manage Stress and Achieve More. Capstone.

Macan, T. H., Shahani, C., Dipboye, R. L. & Phillips, A. P. (1990). College Students' Time Management: Correlations With Academic Performance and Stress. Journal of Educational Psychology, 82(4), pp. 760-768.

Sinha, A. (2014). Stress vs Academic Performance. SCMS Journal of Indian Management, 11(4), p. 46.

Thompson, A. & Gaudreau, P. (2008). From Optimism and Pessimism to Coping: The Mediating Role of Academic Motivation. International Journal of Stress Management, 15(3), pp. 269-288.
Stressed student photo available from Shutterstock

Stress Management Tips for Students

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Students are one of the most common victims of stress. Factors such as financial expenses, overcommitment, family expectations, deadlines and workload all induce stress in students. While a mild amount of stress is very useful and acts as a motivation for students, too much stress can interfere with their daily lives.

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The COVID-19 crisis has taken a psychological toll on people of all ages, but one group especially affected is teenagers. School closures and enforced social distancing have cut off many teens from major means of psychological support, putting them at higher risk of developing anxiety and depression.

To learn about how teens (as well as other age groups) might avoid experiencing these emotional difficulties, a new study has focused on a sample of adolescents who, even in normal times, are particularly prone to stress: youth who have entered puberty earlier than their peers.

The study examined brain scans of American teenagers taken five years ago and self- and parent-reported surveys about mental wellbeing and progression through puberty, both before and after the pandemic lockdown started in March 2020.

The researchers found that teenagers who showed greater connectivity, or interconnectedness, in a set of particular brain regions were less likely to experience pandemic-related depression and anxiety, even if they had started puberty early relative to their peers. The results highlight the importance of the so-called executive control network, or ECN, in dealing with stress and adapting to new challenges.

"Our findings suggest that executive functioning in our brain plays a key role in protecting against risk factors that worsen symptoms of depression and anxiety during stressful, uncertain times," said Rajpreet Chahal, a postdoctoral fellow in the Stanford Department of Psychology and lead author of the recent study, published in the journal Biological Psychiatry: Cognitive Neuroscience and Neuroimaging. "These results are very relevant for teenagers, as well as people of all ages, in this era of COVID-19."

The study adds to researchers' growing understanding of how the ECN supports cognitive processes, such as regulating emotions and navigating new situations, that can fortify people from developing psychological problems. In this way, engaging and strengthening the ECN through training and/or therapy could help buffer against not just COVID-19-related stress, but also the ups and downs of daily life.

"These findings raise the question of whether young people would benefit from executive function training," said Ian Gotlib, senior study author and the David Starr Jordan Professor in the Department of Psychology at Stanford's School of Humanities and Sciences. "It's possible that such a targeted intervention would reduce the chances of experiencing psychopathologies like depression and anxiety in the face of stress, like a pandemic, and especially for higher-risk teens going through early puberty."

Teens in time

The study's participants are a group of around 200 Bay Area teenagers originally recruited between 2013 and 2016. Gotlib's lab has followed this cohort to track how early life stress affects psychology and neurodevelopment, including brain function and structure. One of the main motivations behind the work is to learn more about the increasing rates of depression and suicidal behaviors among adolescents.

The teenagers had all received brain scans using functional magnetic resonance imaging (fMRI) upon enrolling in the study. Scans of this sort reveal areas of greater blood flow within the brain, indicative of the activation of those brain regions. The regions composing the ECN are found primarily within the frontal lobes, including the dorsolateral prefrontal cortex, and parietal lobes, located in the top of the brain. These regions ramp up their activity when people perform certain cognitive control tasks that require, for instance, suppressing an automatic response, paying or shifting attention and planning ahead.

In some people, the brain regions comprising the ECN activate more closely in time together. Chahal and Gotlib had been exploring the influence of this synchronization - known as coherence - in typically-developing teens and those who are maturing faster than their peers. The reasons for the latter group being more prone to anxiety and depression are both social and biological. Socially, teens can experience stress from being "different" than their peers - for example, with boys growing body hair and their voices changing, and with girls having their first menstruation and developing breasts. Biologically, the release of hormones also exacerbates tendencies toward experiencing psychological difficulties. Because puberty can last from two to five years, teens enrolled in the study at various times were in different stages of puberty, with some barely beginning the transformation and others already in the midst of this developmental period.

This overall line of research on ECN coherence and the influence of pubertal onset, however, ground to a halt when COVID-19 struck earlier this year. Yet Gotlib's group recognized that the pandemic offered a unique opportunity. With its social isolation, as well as the associated health and financial uncertainties, the pandemic served as a novel, profound stressor on the study group.

"This global pandemic, which is hopefully only a once-in-a-lifetime event for these kids, has presented a powerful way to test some of our hypotheses regarding the ECN, puberty and mental health," said Chahal.

Identifying and helping those at risk

The Stanford researchers prepared and administered online questionnaires to the cohort. The questions assessed the children's general psychological state and their perceived progression through puberty. The research team associated the responses with the original brain scans and with measures of the children's advancement through puberty when the scans were obtained.

A clear relation came through in the result, Chahal said. Teens who had exhibited low ECN coherence generally reported more symptoms of anxiety and depression during the pandemic than did those teens whose ECNs had been shown to activate more coherently.

"It's very compelling that the functional architecture of the brain that supports executive functioning seems to have such an integral role in coping with stress," says Chahal. "Prior studies have shown this to an extent, but not in this particular age group and not accounting for the social conditions caused by the pandemic."

A promising avenue for further study is identifying teenagers and people of all ages who are at greater risk of psychological distress on the basis of their brain circuitry. These high-risk individuals could be further evaluated to see if they might respond favorably to therapy or medication, especially as the challenges of the COVID era continue.

"An important takeaway is that we can start to look at predictors of mental health during COVID in susceptible, vulnerable children and adolescents," said Gotlib. "We're just starting to get a sense of the factors that increase not only risk but also resilience, to the effects of the pandemic."

Other co-authors on the study, titled "Higher executive control network coherence buffers against puberty-related increases in internalizing symptoms during the COVID-19 pandemic," include Stanford postdoctoral researcher Jonas Miller, Stanford graduate student Jaclyn Kirshenbaum and Tiffany Ho, an assistant professor of psychiatry at the University of California, San Francisco.

The research was supported by the National Institutes of Health and the Stanford University Precision Health and Integrated Diagnostics Center.

T o read all stories about Stanford science, subscribe to the biweekly Stanford Science Digest.

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COVID-19's mental toll on teens | Stanford News

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The researchers identified specific patterns of brain activation that protect adolescents from experiencing COVID-19-related anxiety and depression. The safeguard even extended to teens who experienced early puberty and are more likely to suffer psychological distress.

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< Back to UNICEF COVID-19 portal

Being a teenager is difficult no matter what, and the coronavirus disease (COVID-19) is making it even harder. With school closures and cancelled events, many teens are missing out on some of the biggest moments of their young lives - as well as everyday moments like chatting with friends and participating in class.

For teenagers facing life changes due to the outbreak who are feeling anxious, isolated and disappointed, know this: you are not alone. We spoke with expert adolescent psychologist, best-selling author and monthly New York Times columnist Dr. Lisa Damour about what you can do to practice self-care and look after your mental health.

1. Recognize that your anxiety is completely normal

If school closures and alarming headlines are making you feel anxious, you are not the only one. In fact, that's how you're supposed to feel. "Psychologists have long recognized that anxiety is a normal and healthy function that alerts us to threats and helps us take measures to protect ourselves," says Dr. Damour. "Your anxiety is going to help you make the decisions that you need to be making right now - not spending time with other people or in large groups, washing your hands and not touching your face." Those feelings are helping to keep not only you safe, but others too. This is "also how we take care of members of our community. We think about the people around us, too."

While anxiety around COVID-19 is completely understandable, make sure that you are using "reliable sources [such as the UNICEF and the World Health Organization's sites] to get information, or to check any information you might be getting through less reliable channels," recommends Dr. Damour.

If you are worried that you are experiencing symptoms, it is important to speak to your parents about it. "Keep in mind that illness due to COVID-19 infection is generally mild, especially for children and young adults," says Dr. Damour. It's also important to remember, that many of the symptoms of COVID-19 can be treated. She recommends letting your parents or a trusted adult know if you're not feeling well, or if you're feeling worried about the virus, so they can help.

And remember: "There are many effective things we can do to keep ourselves and others safe and to feel in better control of our circumstances: frequently wash our hands, don't touch our faces and engage in physical distancing."
>> Read our handwashing tips
2. Create distractions

"What psychologists know is that when we are under chronically difficult conditions, it's very helpful to divide the problem into two categories: things I can do something about, and then things I can do nothing about," says Dr. Damour.

There is a lot that falls under that second category right now, and that's okay, but one thing that helps us to deal with that is creating distractions for ourselves. Dr. Damour suggests doing homework, watching a favourite movie or getting in bed with a novel as ways to seek relief and find balance in the day-to-day.

3. Find new ways to connect with your friends

If you want to spend time with friends while you're practicing physical distancing, social media is a great way to connect. "I would never underestimate the creativity of teenagers," says Dr. Damour, "My hunch is that they will find ways to [connect] with one another online that are different from how they've been doing it before."

"[But] it's not going to be a good idea to have unfettered access to screens and or social media. That's not healthy, that's not smart, it may amplify your anxiety," says Dr. Damour, recommending you work out a screen-time schedule with your parents.

4. Focus on you

Have you been wanting to learn how to do something new, start a new book or spend time practicing a musical instrument? Now is the time to do that. Focusing on yourself and finding ways to use your new-found time is a productive way to look after your mental health. "I have been making a list of all of the books I want to read and the things that I've been meaning to do," says Dr. Damour.

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How teenagers can protect their mental health during COVID-19

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6 strategies for teens facing a new (temporary) normal

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School stress impacts students of all ages and backgrounds. Stress for young people "can come from a variety of sources including doing well in school, making and sustaining friendships, or managing perceived expectations from their parents, teachers, or coaches," according to the American Psychological Association. If left unacknowledged and unassessed, school stress can lead to conditions such as headaches, muscle tension, anxiety, and depression, according to the Mayo Clinic. In some cases, the effects of stress can be more harmful to students than what caused the stress in the first place.No one can eliminate all of the external factors that can cause a student to feel stress. What students can do, however, is to manage how they respond to school stress.

Managing School Stress in Kindergarten Through Eighth Grade

Teachers have been witnessing heightened levels of anxiety in students, according to Education Dive. Stress can impact academic performance, attendance and behavior. This guide outlines ways to help K-8 students cope.

Study Planners and Organizational Guides

Having organizational tools in place, such as a study planner that notes when certain assignments are due and when tests or other exams will be coming up, can be beneficial to students who may be experiencing stress from impending deadlines or an overload of assignments. A notebook with segmented folders and dividers that helps organize schoolwork can benefit students who may be stressed because they don't feel in control of their work.

Tutoring and Academic Strategies

Academic setbacks can cause stress levels to rise. While some students can move on from a downturn, others "remain fixated on the setback and have difficulty moving forward," Edutopia notes. An effective way to handle this type of academic stress is to seek help. Tutoring can be an effective method of helping students cope with any academic difficulties they may be facing. Reading has been shown to be beneficial in tackling stress, even if it's not related to a school subject. Citing a study from the University of Sussex, an article from C2 Education notes how six minutes of reading can be effective in reducing two-thirds of a person's stress levels.

Staying Active and Exercising

Exercise can reduce stress by raising the body's endorphin levels, clearing the mind, and improving one's mood, according to the Mayo Clinic. Students can use exercise as a means of addressing and mitigating their own stress levels. The Mayo Clinic provides tips on how to develop an exercise program that can be beneficial to K-8 students. These tips include:

1. Establish specific goals

2. Work out with a friend

3. Change one's routine

4. Exercise in increments

The specific goal for students could be to reduce stress or something more long term, such as losing weight. They could work out with another peer or classmate under parental supervision and find new ways to keep themselves physically active, all while reducing stress.

Speaking Openly About Unique Student Concerns

Some students may face bullying at school or interpersonal issues at home. Individual students may encounter unique challenges and circumstances that defy easy resolution.In these situations, according to a Psych Central article, finding a trusted professional to speak with can help alleviate stress. Speaking to trusted professionals who oversee environments in which stressors are occurring, such as a teacher, school administrator or counselor, can prove to be particularly helpful.

Addressing School Stress for High Schoolers

Commonly reported sources of stress among teens include school, getting into a good college, making life plans for after high school, and financially supporting their families, according to PsyCom. This guide outlines methods that can help high schoolers cope.

Relaxation and Meditation

Several relaxation techniques can benefit high schoolers. These include:

Focus on breathing - taking long and slow deep breaths while disengaging one's mind

Body scan - concentrating on different body parts while releasing tension and relaxing

Mindfulness meditation - sitting in a comfortable position and paying attention to the present moment

Exercise, Yoga and Physical Activities

Similar to K-8 students, high school students can enjoy the stress-relieving benefits of exercise and physical activities. For high schoolers, that could be establishing a regular exercise routine, such as daily jogs or walks, working out in a gym or joining a team sport. Yoga, too, can be beneficial to high schoolers in reducing stress. The Mayo Clinic recommends finding a qualified instructor and choosing a class at an appropriate experience level.

Support and Study Groups

Study groups can be an effective means of reducing stress in teenagers, considering how academic pressures are one of the primary stressors of this population. These groups can help teens discover new solutions to academic problems and overcome difficulties they may be facing in school.Support groups can also be beneficial to teens in dealing with stress and anxiety. Psychology Today provides a comprehensive directory of available support groups for teens, depending on where they are located. For example, in Los Angeles, 14-to-19-year-olds can participate in any of a large number of helpful support groups. Teen Line also offers a directory of support groups for teens facing various issues.

Scheduling Tips and Tools

ADDitude magazine offers time management tips for teens who have attention deficit hyperactivity disorder (ADHD) that could be helpful to any teens who may be facing stress. These include effectively prioritizing important tasks, selecting needs over wants and estimating how long it will take to complete given tasks. The website Understood suggests additional tools to help teens stay organized, such as a multicompartment backpack and a watch or timer. Color-coding belongings also is recommended.KidsHealth offers ways that parents can help teens succeed in school. Some of these tips are related to scheduling, such as supporting and establishing firm homework expectations and ensuring that teens have time to get a healthy amount of sleep. Creating a calendar and having prioritized lists for certain tasks can help teens avoid and mitigate academic stress.

Hotlines, online communities and additional resources

Oregon YouthLine is a teen-to-teen hotline that can be beneficial to those facing school stress and related pressures. To get help, teens just need to call 877.968.8491, text "teen2teen" to 839863, email teen2teen@linesforlife.org or chat online at the organization's website. PBS also provides a directory of different hotlines and mental health organizations for teens. These include:

Dangers of Drugs, Alcohol and Other Harmful Coping Mechanisms

The Substance Abuse and Mental Health Services Administration offers a national helpline that is also available to teens. Their number is 1-800-662-HELP (4357). The Partnership for Drug-Free Kids has a parent's helpline that provides helpful informational services and guidance to parents concerned with their teens' potential or current drug use. Their number is 1-855-378-4373. They can also be reached via text at 55753. The National Institute on Drug Abuse for Teens also provides helpful blog posts, videos and infographics that can benefit teenagers who may be facing stress as a result of substance abuse.

Handling School Stress as a College Student

One of the recurring pressures that teens experience stress over is applying to and choosing a college. When those students arrive on those college campuses, they still can face stress and academic/social pressures. This guide outlines resources that can help.

On-Campus Support Groups, Services and Mental Health Resources

Colleges and universities often offer on-campus counseling and mental health services to students. The National Alliance on Mental Illness also offers groups on different college campuses across the United States that can help students who are facing stress and mental health issues. In a 2019 publication, the National Association of Student Personnel Administrators (NASPA) published new strategies for addressing mental health support on campuses that can serve as effective guidelines for helping students face school stress.

Online Support Groups, Hotlines and Other Digital Resources

The Anxiety and Depression Association of America offers an online support group where college students can share their experiences with stress and other mental health concerns.

ULifeline also provides a hotline and resources for college students facing stress and other mental health issues. To access these resources, students can text "START" to 741-741 or call 1-800-273-TALK. Depending on where students attend school, there may be additional digital resources available to them for tackling school stress through their college.

Calmness, Meditation and Other Mental Health Approaches

Britannica Digital Learning overviews several calming and breathing exercises that can benefit college students and help them alleviate stress. These include centering breath and "not mine" meditations, as well as an activity called "grounding with the senses."

Verywell Mind also describes how progressive relaxation techniques, self-hypnosis and positive thinking and affirmations can help to improve one's mental health and reduce stress.

Yoga, Exercise and Additional Physical Health Strategies

Yoga Journal provides an extensive list of articles that can help college students use the practice of yoga to reduce stress and increase mindfulness. An article from Harvard Health Publishing dives deep into how various types of exercises, from participating in sports teams to vigorous workouts, help to bring enhanced peace of mind to a person. The article encourages college students to embrace exercise, in whatever form they choose, as a means of reducing stress.

Managing Pandemic-Related School Stress

The onset of the COVID-19 pandemic in 2020 transformed the educational landscape. Students have had to grapple not only with stress related to the pandemic itself but also with new challenges that have arisen from transitioning to remote education.

For students and educators who are facing stress or mental challenges amid the COVID-19 pandemic, the following resources and organizations may prove beneficial:

Local mental health resources: The American Psychological Association provides a directory of helpful tips and resources for COVID-19-related mental health concerns.

Institute for Disaster Mental Health: This organization provides tools and strategies for coping with stress, anxiety, and mental health concerns related to the pandemic. Some tips include focusing on what one can change, choosing news sources carefully, and managing anxiety by breaking problems down into manageable chunks.

Leadership guidelines and suggestions: For those who hold leadership positions, such as educators and administrators, the American Psychological Association provides helpful tips for guiding individuals through this time of stress and uncertainty.

Social media guidance: An article by the American Psychological Association notes how prolonged social media usage and exposure can create more anxiety than traditional forms of media. Understanding and mitigating the effects of social media can help students through this difficult time.

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School Stress Management for Students of All Ages | Wake Forest University

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School stress impacts students of all ages and backgrounds. Stress for young people "can come from a variety of sources including doing well in school, making and sustaining friendships, or managing perceived expectations from their parents, teachers, or coaches," according to the American Psychological Association.

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Student Life

Today's college students are feeling the strain of our busy modern world.

In fact, 45% of college students said they experience "more than average stress," and 87% said they felt overwhelmed by all they had to do at least once in the previous year, according to the American College Health Association-2017 National College Health Assessment.

The effects of stress are, well, stressful themselves. Upset stomach, headaches, exhaustion, and difficulty sleeping are common effects of stress, Mayo Clinic reports, as are irritability, restlessness, and depression. Some people turn to drugs, alcohol, tobacco, and food to deal with stress, but overindulging in these things leads right back to-you guessed it-more stress.

We know that trying to juggle college with the demands of family, work, and life can get a little crazy. This infographic showcases some stress management strategies for college students. Take a deep breath and enjoy.
The College Student's Guide to Stress Management [Infographic] Content
Take an already-busy life that may include work and family obligations, add college classes and studying, sprinkle in exams, budgeting, and other interests, and then try to have a social life on top of it all...However, it's not all bleak. Let's look at some ways college students can alleviate stress, succeed in college, and live healthy, balanced lives.
Eat Well
Did you know that an unhealthy diet can increase your stress levels? When you eat healthy, you equip your body with the nutrition it needs to fight stress. Avoid high-fat, high-sugar foods and go easy on the caffeine.
Exercise
This is one of the best things you can do to reduce stress. Exercise produces endorphins, the feel-good chemicals that act as natural painkillers, and it also improves sleep, which in turn reduces stress. Try walking, jogging, or yoga.
Have an Outlet
You need a break most when you believe you don't have time to take a break. Find a new hobby, play sports, paint, draw, garden-do something that gives you an outlet from the tension of everyday life.
Build a Support System
Having a strong support system is vital to weathering stressful times and living a joyful life. Surround yourself with family and/or friends who lift you up, encourage you, listen without judgment, and provide sound perspective.
Make a Plan
Get organized, make a plan, and stick to it. Prioritize your obligations each week and then schedule time for each-time for studying, working, family and friends, and yourself.
Think Positively
Your thoughts create your reality, and it's time to turn negative thinking around. Try saying positive affirmations such as, "I am relaxed and calm; I can handle this situation with ease" or "I will rise to the challenge, no matter the obstacles."
Meditate
Meditation is a simple way to lower stress that you can do anywhere, at any time. Begin with a simple technique such as deep breathing, do a guided meditation (find these on YouTube), or repeat a mantra.
Try Aromatherapy
Aromatherapy is the use of aromatic essential oils to improve one's physical and emotional well-being. Lavender, lemon, jasmine, bergamot, and ylang-ylang are all reported to lower stress and anxiety.
Journal
You may already know that journaling helps you process life's problems and deal with everyday stress, but did you know it may also strengthen immune cells and decrease the symptoms of asthma and arthritis? Give it a shot.
If Stress Gets Too High
Everybody needs help from time to time. If you're experiencing depression or anxiety, if you're unable to sleep or enjoy life, or if you're turning to alcohol or drugs to cope with stress, it's time to ask for help. Reach out to:

Your university's counseling services

Your student advisor or a resident assistant

Doctor or therapist

National Suicide Prevention Lifeline 1-800-273-8255

The Substance Abuse and Mental Health Services Administration Helpline 1-800-662-HELP

The American Institute of Stress

211.org

Stress Stats

The top 3 mental health concerns facing college students are anxiety, depression, and stress. Center for Collegiate Mental Health 2017 Annual Report

45% of college students say they experience "more than average stress." American College Health Association - 2017 National College Health Assessment

87% of college students reported feeling overwhelmed by all they had to do at least once in the previous year. American College Health Association - 2017 National College Health Assessment

Sources: http://www.pcrm.org/health/health-topics/how-to-eat-right-to-reduce-stress https://adaa.org/understanding-anxiety/related-illnesses/other-related-conditions/stress/physical-activity-reduces-st# https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/positive-thinking/art-20043950 https://www.mayoclinic.org/tests-procedures/meditation/in-depth/meditation/art-20045858 https://psychcentral.com/lib/the-health-benefits-of-journaling/ https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/social-support/art-20044445

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The College Student's Guide to Stress Management

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Take an already-busy life that may include work and family obligations, add college classes and studying, sprinkle in exams, budgeting, and extracurriculars, and then try to have a social life on top of it all...Take a deep breath, and then read these stress management tactics for college students.

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Chris Mumford, Hey Teach! Content Manager, M.A. Science Education

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9 Stress Management Strategies Every Teacher Needs to Know | Hey Teach!

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Teacher burnout can creep up on you. To keep it at bay, you need to take these proactive steps.

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Stress in School | Accredited Schools Online

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Excess stress can cause physical and emotional symptoms in students. See how parents and teachers can lessen stress, plus get student tips for managing stress.

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What is stress?

Studying for a big test, preparing for a job interview, or applying to postsecondary school are all stressful situations. But what does it actually mean to be stressed? Stress is more than a feeling. It plays an important biological role for many living organisms. Understanding the importance of stress can help you to manage it. It can even lead to an improvement in your mood and how you think!

The Upside of Stress (2019) Braincraft (4:36 min.).

What is the difference between stress and anxiety?

To understand stress as a biological process, it is important to know the difference between stress and anxiety.

Stress is a physical change that takes place in the body. It occurs because of different stress factors. Examples of stress factors include meeting new people or being physically threatened. Stress can be measured by measuring changes in the levels of stress-related hormones in the body. These hormones control human behaviour in response to a specific stress factor.

For example, imagine you are playing laser tag. The game simulates a predator-prey relationship or fighting. You are trying to "tag" somebody while trying to avoid being tagged yourself. This triggers your " fight or flight" response. When playing the game, you will naturally become stressed. Your stress hormone levels will go up, causing you to be more alert and active. In this case, stress is beneficial. But having a constant increase in stress levels can actually lead to depression and mental health issues. That's why it is important to know the different types of stress.

Anxiety is a feeling of unease, or of being overwhelmed. It usually results from being afraid of something. For example, it is common to feel anxious about an upcoming test because you are afraid of failing or doing poorly. Anxiety is a negative feeling in response to stress.

What are the different types of stress?

There are two main types of stress. Eustress, which is positive stress and distress, which is negative stress.

The main types of stress (©2020 Let's Talk Science).

Eustress is the most common form of stress. You may feel it before performing in front of people or taking a test or after having an argument with someone. The factors that lead to eustress only result in short-lived changes in stress hormone levels in the body. Normally, this type of stress does not last long and will not have long-term negative health effects.

Eustress is actually thought to be necessary for healthy development. This is because it teaches the brain how to respond to stress in a healthy way. However, being exposed to any type of stress for a long period of time can lead to serious health problems.

Distress may be acute (short term) or chronic (long term).

Acute stress (or episodic stress) is caused by events like the loss of a friend or family member or the breakup of a relationship. These events have a greater impact on the body than everyday stress. If not managed properly, the stress from these events can lead to negative brain changes. However, this stress can be managed if you are in a supportive environment and have positive interactions with others that help to decrease stress levels.

Chronic stress (or toxic stress) is often the most long-lasting and damaging form of stress. It is caused by stress factors such as physical or emotional abuse, bullying, neglect, and addiction. Toxic stress can lead to lifelong physical and mental health issues. These health issues occur because the stress changes the way that the brain communicates with itself and the rest of the body.

What is the biology behind stress?

Stress is a biological response to things that happen to you. If you perceive a situation as stressful, the hypothalamus region of your brain begins the stress response. It starts by sending a message to the pituitary gland. The pituitary gland then sends a message to the adrenal glands. The adrenal glands are found on top of your kidneys. These glands then release the stress hormone cortisol.

Diagram showing the pathway between the brain, the pituitary gland and the adrenal gland that is responsible for controlling stress-related reactions in the body (Let's Talk Science using an image by VectorMine via iStockphoto).

During the stress response, your breathing and heart rate increase and your blood pressure goes up. With the help of cortisol, your liver will break down molecules and release more sugar (glucose) into the blood. An increase in blood sugar level provides more energy for the body. This is critical for the fight or flight response. The increase in energy helps you to escape from or deal with a stressful situation. It also helps the body to return to a normal state afterward.

Did you know?

During the stress response, some of your other body systems are less active. This includes your immune system and your digestive system. This is why you don't feel hungry during a stressful situation.

It is possible for people to adapt to moderate levels of stress over time. If you experience a stressful event over and over, the prefrontal cortex, or the command centre of the brain, recognizes the stressor and tells your hypothalamus that stress response is meant to be short-lived. Experiencing repeated or long-term stress means that cortisol levels in the body stay high.

But what happens if your body experiences high levels of stress hormones over an extended period of time? The stress eventually becomes unhealthy. Over time, high levels of cortisol actually start to wear down the brain and other body systems. This type of damage to the brain has been associated with a number of health problems, including depression and anxiety disorders as well as memory loss and dementia.

So remember, although some stress is good for you, too much stress can be harmful over time!

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Studying for a big test, preparing for a job interview, or applying to postsecondary school are all stressful situations. But what does it actually mean to be stressed? Stress is more than a feeling. It plays an important biological role for many living organisms. Understanding the importance of stress can help you to manage it.