It isn’t always easy for adolescents to talk about stress or anxiety. Oftentimes, the signs of stress in teens are easy to overlook — unless we know what to look for. Once we are able to see that they are struggling with stress or anxiety, we can begin to offer stress relief for teens and help them manage the circumstances and situations that can lead to diminished physical or mental well-being.
The signs of stress in teens can present themselves in many ways and are often silent. Adolescents may find it uncomfortable to talk about their feelings or admit they are struggling. So it’s up to other people in their lives — parents, teachers, counselors and friends — to recognize the signs before it becomes a much bigger problem.
Change to Chill is an initiative by Allina Health to help teens and young adults learn how to manage stress and anxiety. We examine the common causes of stress among teens and help parents, teachers and counselors provide stress relief for teens so they can live happier, healthier lives.
This article will discuss the causes of teenage stress, including five warning signs of stress. It will also explain the difference between stress and anxiety and offer some insight into physical symptoms of stress.
What causes stress in teens?
There are many causes of stress in teens, but studies show the leading cause of stress in students is academics. This could be due to pressure to make good grades to get into college. Or they may be struggling to keep up with a demanding workload that they need help with but don’t know how to ask for. Academic stress also affects students as they try to figure out what they want to do after school, whether it is attending trade school or college, going into the military, or entering the workforce.
While academics are the leading cause of stress in students, many other factors cause stress in teens too. Here are a few:
- Feeling pressured by peer group, bullying or trying to fit in
- Having a negative body image and going through hormonal changes
- Feeling pressure to become sexually active — or already engaging in sexual activity
- Being overscheduled with extracurricular activities, sports or a part-time job
- Dealing with family dynamics
- Moving or changing schools
- Worrying about family finances
- Living in a neighborhood or home that feels unsafe or unstable
While all of these are causes of stress in teens, it’s important to understand the difference between stress and anxiety. We often think of the two as being the same, or interchangeable. It’s true that they share some of the same symptoms — both emotionally and physically — but they are also very different and should be treated as so.
External factors cause stress. It could be a big exam at school, a sporting competition, or disagreements with parents or friends. These situations cause the body to release hormones that raise our heart rate, blood pressure and blood sugar levels. Sometimes, this physical reaction to stress can help us better cope and manage situations that we find difficult or threatening. However, if we experience excessively stressful situations or feel like we can’t handle the symptoms anymore, it’s time to ask for help.
On the other hand, anxiety is the body’s response to stress. Anxiety usually presents as an amplified form of worry. It can last much longer than stress might — even long after whatever triggered the stress has gone away. For teens, this worry can include fearing a future situation that may not even come to pass. For example, teenagers experiencing academic stress may take an important exam only to immediately feel anxious about the next one. The fear of failing, no matter what the probability is, overwhelms their thoughts.
Some effects of anxiety on the body are similar to those of stress. Here are a few that are different:
- Feeling tense and jumpy
- Anticipating the worst and being overly watchful for signs of danger
- Feeling nauseous
- Shaking hands
- Feeling short of breath
Change to Chill understands the difference between stress and anxiety and has tools to help manage both. One thing is certain: Knowing when to ask for help is a critical step in managing the effects of stress on the body. The same holds true for teens experiencing anxiety — the signs are the same. Here are a few signs you need help managing stress or anxiety:
- Feeling like you can’t handle or control the symptoms of excessive stress or anxiety
- Experiencing a traumatic event
- Feeling like your basic needs are not being met
- Not feeling safe at home or in other environments
- Feeling concerned for the safety of someone else
Get all the resources you need to start understanding your stress, anxiety and mental health concerns. From mindful movements to calming activities and who to go to for help, Change to Chill is here for you.
What age is most stressful?
Unfortunately, no age is immune to stress — and what age is most stressful is unique to each individual. Some teenagers may feel extremely stressed throughout their academic years. Others may only find certain circumstances or isolated time frames to be particularly stressful. Many personal influences come into play when trying to determine what age is most stressful. These include family backgrounds and sibling dynamics, individual personality traits, and overall experiences growing up. However, the signs of stress in teens remain the same regardless of how much or how little stress a teenager is feeling at any given age.
Every year, the American Psychological Association conducts a national Stress in America survey. It focuses on how people respond to stress (mentally and physically). It also looks at how the intensity of stress has changed over time, and the impact of stress on our minds and bodies. The results of these surveys consistently show that teens experience stress at a higher rate than adults. For example, teens have reported an average stress score of 5.8 on a 10-point scale, compared to the adults’ average of 5.1.
What does this tell us? To start, it demonstrates that youth are more stressed today. It also underscores the fact that teens are juggling a more stressful landscape than in previous years in terms of social, emotional and physical situations. As stated earlier, there are many different causes of teenage stress. Let’s expand on some of the pressures here:
- Academics: As we know, this is the leading cause of stress in students. Getting good grades and navigating college applications can be part of a relentless stressor to exceed expectations.
- Uncertainty: It can be overwhelming to think about the future, particularly when decisions about careers and life paths are constantly being brought up.
- Social: Peer pressure, fitting in and developing trusted friendships can be draining for teens.
- Identity: Teens are deciding who they are and who they want to be, which can lead to self-doubt and questioning.
- Family: Changing relationships with parents, sibling rivalries and family conflicts can add to the stress pile.
While we can’t say what age is most stressful for teens, we can identify certain transitions that may prove to be more challenging than others. These could include:
- Beginning high school: First- and second-year high school students are trying to adapt to unfamiliar social scenarios and other dynamics. Coupled with juggling academic performance and increasingly hectic schedules, the transition to high school can be overwhelming.
- Senior year of high school: The pressure to declare a future path for some teens can heighten their stress levels. Even for seniors who may not be applying to college, charting a path to become financially independent and successful can be daunting.
What are 5 warning signs of stress?
There are some key warning signs of stress, which parents and caregivers should learn to recognize so they can help provide stress relief for teens right away. Some of these are silent signs your child is stressed, such as sleep issues or changes in socialization. Here are five warning signs of stress:
- Increased negativity or irritability. Mood swings are normal for teens, but a noticeable increase in irritability can be a warning sign that your child is stressed. Listen for negative self-talk from your teen, such as “I’m so stupid,” or “No wonder I have no friends.”
- Ongoing health problems. Some physical symptoms of stress include body aches, headaches and stomachaches. Skin issues, like acne and eczema, can also indicate their hormone levels are raised. These health issues can be indicators of increased stress, especially when they become chronic. Watch out for an increase in trips to the school nurse or repeatedly wanting to stay home because they feel sick.
- A decline in school performance. We already know that academics is the leading cause of stress in students. But if your teen’s grades drop significantly, or you find out they are skipping school, it’s time to intervene.
- Isolation from usual peer groups. If you notice your teen withdrawing from friends or choosing to be alone instead of socializing, it’s a silent sign your child is stressed.
- Sleep issues. Sometimes, it’s not easy to know if a teen’s trouble sleeping is related to stress levels. Parents may observe their teenager’s sleep patterns as being too much or too little sleep. This is why it’s important to talk to your child. Try to assess if they are using sleep to skirt everyday challenges or stressors.
Change to Chill believes that parents, educators and communities can all play a role in helping teens manage stress through:
- Strong support systems: Everyone can come together to give teenagers support.
- Positive communication: Creating safe spaces (like Chill Zones) for teens to express their anxieties and worries will help them recognize what triggers their stress.
- Stress management and coping mechanisms: Exercise, relaxation techniques and other creative activities can be effective stress relievers.
RECAP: What are 10 signs that students are too stressed?
While there are several key signs of stress in teens, how do we know when they have reached the point of being excessively stressed? Here are 10 signs that students are too stressed:
- Changes in sleep: Difficulty falling asleep, waking frequently or excessive sleepiness could all be signals of extreme stress.
- Academic struggles: A sudden drop in grades, lack of motivation or difficulty concentrating might indicate stress-related problems.
- Irritability and mood swings: Teens under stress may become more easily angered, frustrated, or withdrawn.
- Physical complaints: Headaches, stomachaches, muscle tension and fatigue can all be symptoms of chronic stress.
- Social withdrawal: Avoiding friends, family and activities they used to enjoy could be a sign of stress-induced social anxiety.
- Changes in eating habits: Overeating or loss of appetite can be stress responses.
- Difficulty making decisions: Stress can impair judgment and cognitive function, making it hard for teens to make choices.
- Negative self-talk: Teens experiencing stress might become overly critical of themselves, leading to low self-esteem.
- Loss of interest in hobbies: Activities teens once loved seem unappealing when excessive stress takes hold.
- Risky behaviors: Substance use, self-harm or reckless behavior can be signs of a teen struggling to cope with stress.
This article explored some main causes of teenage stress, including five warning signs of stress. We also explained the difference between stress and anxiety, offered some insight into physical symptoms of stress, and looked at what age is most stressful for adolescents.
At Change to Chill, we believe all teens deserve to live happy, resilient lives. That's why we offer a variety of programs and resources to help teenagers manage stress in healthy ways. By equipping them with some tools for stress relief for teens and encouraging a supportive community, Change to Chill empowers adolescents to thrive in their teenage years. This will help them emerge stronger, and more resilient, than ever.
Want to learn how to Change to Chill? Get started by making a difference — in classrooms, homes and communities. We are here to help. And we can start showing you what chilling should look like.