Feeling overwhelmed and stressed is a common experience. School, personal challenges and even everyday tasks can all be causes of stress in students. But the good news is there are many ways to offer stress relief for teens and find calm in the midst of chaos. This article will equip you with tricks to stop overthinking and explore some reasons for why you get stressed so easily. It will also offer practical methods on how to relieve stress and anxiety.
How to reduce mental stress
Mental stress often reveals itself as a constant stream of worries and anxieties. You might find yourself replaying past mistakes, dwelling on potential future problems or feeling stuck in a cycle of "what-ifs." Such relentless worrying can quickly drain your energy and leave you feeling overwhelmed.
How to stop stressing and overthinking is a process. It’s different for everyone. Oftentimes, learning how to reduce mental stress begins with being able to identify negative thought patterns. One of the biggest causes of stress in students(behind academic stress) is having cognitive distortions. These are inaccurate ways of thinking. Here are a few examples of common cognitive distortions:
- Mind reading: Jumping to a negative conclusion without context, such as believing someone is mad at you (or you did something wrong) if they don’t answer your text.
- Catastrophizing: Assuming the worst-case scenario for minor issues, such as thinking you won’t get into college because you failed a test.
- Black-and-white thinking: Seeing things as being ideal or ruinous, with no middle ground.
- Filtering: Discounting positive actions or events in favor of a pessimistic viewpoint, or focusing on negative experiences.
- Personalization: Continuously blaming yourself for things, such as believing it is your fault that a group project failed.
Researchers believe cognitive distortion is elevated in times of high stress. Here are some tricks to stop overthinking and help with stress relief for teens:
- Challenge your thoughts: Not all thoughts are created equal. When a stressful thought pops up, question its validity. Is it realistic? Is it helpful? Often, our anxieties are based on worst-case scenarios that are unlikely to happen.
- Practice mindfulness: Mindfulness meditation involves focusing your attention on the present moment. This can help you detach from negative thought patterns and find a sense of calm. There are many guided meditations available online and in apps to help you get started.
- Schedule your worries: Set aside a specific time each day, maybe 15 minutes, to write down all your worries. This allows you to acknowledge them without dwelling on them throughout the day. After your worry period, let go of those thoughts until the next day.
How do you overcome stress?
There's no one-size-fits-all answer to how to overcome stress. However, there are a number of techniques that can help you relieve stress and anxiety. Here are a few ideas:
- Exercise: Physical activity is a fantastic stress reliever. Even a short walk or yoga session can release endorphins, improve your mood and help you clear your head.
- Relaxation techniques: Deep breathing exercises, progressive muscle relaxation or visualization can help calm your mind and body.
- Connect with others: Talking to a trusted friend, family member or therapist can provide emotional support and help you gain perspective on your problems.
- Sleep! This is a key stress management tool that cannot be overstated. Aim for 7–8 hours of quality sleep each night.
Consider incorporating some of these additional activities from Change to Chill into your daily routine to help you overcome stress in a holistic way.
RECAP: What are 5 ways to reduce stress?
Feeling stressed is normal, but it doesn't have to control your life. Here are five quick suggestions on how to relieve stress quickly:
- Take some deep breaths: Focus on your breath, inhaling slowly and deeply through your nose and exhaling slowly through your mouth. Repeat this for a few minutes to calm your nervous system.
- Do a short mindfulness exercise: Focus on your senses. Notice five things you can see, four things you can touch, three things you can hear, two things you can smell and one thing you can taste. This simple practice can help you ground yourself in the present moment.
- Step away from the situation: If you're feeling overwhelmed, take a break. Go for a short walk, listen to some calming music or do something else that helps you relax.
- Talk to someone: Share your worries with a trusted friend or family member to help you feel supported and less alone.
- Engage in a relaxing activity: Do something you enjoy, whether it's reading, taking a bath, spending time in nature or listening to music.
Remember, managing stress is a journey, not a destination. At Change to Chill, we’re focused on finding ways to positively impact mental health. We have resources available to help you find what works best. Explore them today at ChangeToChill.org.