Stress Relief for Teens

Psychologists say teen stress rivals that of adults — and it can be even higher during their academic years. Allina Health has been working in communities for years to understand the issues that affect our overall health and well-being. Not surprisingly, mental health is a primary concern. Allina Health identified two areas where it could offer immediate, much-needed attention: adult social well-being and stress among teens.

This article will explore common causes of stress among teens, the effects it can have and how to provide stress relief for teens. We’ll also discuss the best ways to deal with stress in order to stay healthy, how parents and caregivers can help reduce stress at home, and how stress is different between boys and girls. Finally, we’ll offer 12 examples of good stress management techniques that can help teens deal with stress.

Change to Chill is here to help make the most of the teenage years! We have a toolkit of stress busters, including activities to help teens cope with stress and resources to help them discover what “chilling” truly means.

What is stress?

According to the Oxford English Dictionary, stress is defined as “mental or emotional strain placed on or experienced by a person as a result of adverse or demanding circumstances.” Basically, stress is the body’s natural response to a threat or challenge.

Whether it’s caused by a big exam or a fight with a friend, stress is a physiological reaction that helps us face a difficult situation. When we’re under stress, our bodies release hormones like adrenaline, which give us the energy to cope or overcome the difficult circumstance. While a little stress is normal for most people, too much can take a toll. Some statistics on teen stress today suggest that seven in 10 teens see stress as a major problem among their peers. Stress can affect our mood, concentration and sleep. In extreme cases, stress can lead to withdrawal, aggression, physical illness or drug use.

There are plenty of research and statistics on teen stress that can help us understand its effect on adolescents. According to the World Heatlh Organization, stress can worsen mental health conditions, such as anxiety and depression. Change to Chill can help us recognize the symptoms of stress, different types of stress and when to ask for help. Remember, being able to figure out what causes us the most stress is the first step in learning how to handle it. The best news? We don’t have to do it alone!

How to deal with stress as a teenager

Add family dynamics and peer relationships to the mix, and it’s no wonder there’s so much stress in a student's life. This constant pressure can lead to a variety of issues, from irritability and trouble concentrating to physical problems like headaches and stomachaches. But do not worry! There are ways to reduce stress for students that can promote a healthier, happier teenage experience. We have tools on how to deal with stress as a teenager. Here are some ideas.

Build a support system: Confiding in someone we trust — whether it’s a teacher, friend, parent or counselor — can help us process emotions. This can reveal a new perspective on the situation. There is no shame in talking to someone about our stress levels. Many teens experience stress, and having a strong support system can make a world of difference.

Get organized: Feeling overwhelmed by deadlines and to-do lists can be a major stressor. Getting ourselves more organized can help combat the chaos. Buy a day planner or use a calendar app. Write lists and prioritize things that need to get done, such as assignments, exams and extracurricular activities. Breaking down bigger tasks into manageable chunks will help make things seem easier to tackle. Being organized helps us stay on top of our work and makes us feel more in control of our schedules.

Practice healthy habits: The American Psychological Association has found that stress gets in the way of quality sleep. It keeps us from getting the recommended eight–10 hours of sleep per night. When our bodies are well rested, they are better able to handle challenges that come up during the day. So, what can help?

Eating healthy food, for one. While junk food may give us an energy boost, it is only temporary — and it robs our concentration and makes us cranky. Change to Chill has recommendations for mindful eating that can help us feel better at mealtime.

Another way to reduce stress for students is to take movement breaks. Mindful movement can happen anywhere and only takes a few minutes. Check out Change to Chill’s videos to find an easy activity you can do in any room.

Use relaxation tools: Sometimes, we just need a mental remix. Deep breathing exercises are a great place to start. Meditation can also be helpful. When we can get to a quiet place and focus, we can give our body permission to chill.

Is 17 a stressful age?

Seventeen is a pivotal age. These teens are on the brink of adulthood. It's a time of immense excitement and overwhelming uncertainty. So, is 17 a stressful age? You bet. And studies show those stressors can look very different between girls and boys. First, let’s review two main causes of teenage stress.

• Life after high school. And for those who don’t plan to attend college, other pressures are felt — such as how to be financially independent and preparing to enter the workforce.

• Social expectations. Fitting in with friends and navigating romantic relationships are other causes of teenage stress, especially for 17-year-olds preparing to graduate. There is an ever-present need for social approval that can be a stressful distraction, too.

Beyond these stressors, girls at this age often face additional pressures. Some common causes of stress for teenage girls include:

• Body image issues. An Associated Press report shows that girls are far more likely to feel stressed about how they look.

• Menstruation. Fluctuating hormone levels and the stress of managing irregular menstrual cycles affect the way girls feel, both emotionally and physically.

• Increased academic pressures. Girls are more likely than boys to say they plan to attend a four-year college, according to a Pew Research Center report on anxiety and depression among teens. They’re also far more worried about getting into the school of their choice.

• Higher levels of overall worry. The same Pew Research study found that a larger share of girls than boys admit feeling tense or nervous about their day (36% versus 20%). Additionally, girls say they feel that way every day or almost every day.

Because the causes of teenage stress can vary between genders, stress relief for teenage girls can look different, too. Here are a few tactics we think can help:

• Keep good company: Being around positive and supportive friends can change our view on stressful circumstances. We need people to help lift us up — and we need to be able to talk to someone we trust. One of the most powerful stress relievers is simply having someone to confide in about our worries or anxieties.

• Prioritize physical health: Getting enough sleep is important for everyone. But because girls mature faster than boys (physically and emotionally), it’s even more important for girls. Stress relief for teenage girls can also come in the form of physical activity. When we are doing something active that we enjoy — whether it’s dancing, swimming or even walking — we often feel less stressed.

• Shut the door on negative self-talk. Teenage girls are often overwhelmed by unrealistic beauty standards — both from others and themselves. But comparing ourselves to others can lower our confidence and make us less likely to find our true selves. Instead, we should focus on what makes us unique. Use positive affirmations and reject negative thoughts about yourself.

Remember, stress is a normal part of life, especially at 17. However, by using some of these stress relief ideas and building a strong support system, all teens can better handle the challenges before them. And they will become resilient and confident in the end!

How to relieve stress quickly at home

There is no such thing as a perfect home life. None of our families are the same. And the stressors we experience outside of school and work are not the same, either. But a common cause of teenage stress is tension at home. Whether it’s divorce, substance use, sibling conflicts or financial worries, there are many reasons that can make teens feel anxious around their families. Knowing how to relieve stress quickly at home can be a valuable tool for both or caregivers and their teenagers.

Many of the activities that help teenagers relieve stress are the same whether at home, school or work. However, there are some things families can do to help reduce tension levels at home. Here are 10 ways to cope with stress that parents especially may find useful:

1. Manage your own stress. While parents and caregivers may not think their teen cares much about what you do, they are paying attention. How you manage stress serves as a model for their own choices and behavior.
2. Ask questions but listen more. Making sure your teenager feels safe talking to you is a powerful tool to reduce stress. Listen carefully to their feelings and concerns. Ask nonconfrontational questions and be careful not to lecture. Your teen will be much more willing to open up to you.
3. Offer your time. Spending time together — regardless of what you do — will present more opportunities to build trust. Your teenager might not always accept your offer to do something together, but they will remember that you tried.
4. Give them resources. Show your teen how to make big things look smaller so they don’t feel so stressed about tackling them. Make lists together that break large tasks into smaller pieces. Celebrate their progress as they check off each one.
5. Stick to a routine. When your teenager is feeling stressed, family routines can be comforting. Keep a family movie night on the calendar or a special weekly dinner. These rituals can relieve stress and help you both connect.
6. Choose healthy meals. Stress is often a magnet for poor eating habits. Try to keep unhealthy snacks or sugary sodas out of the kitchen. Instead, stock up on healthier choices that are better for everyone.
7. Be a stickler about sleep. No one can manage stress well without enough sleep. If your teenager isn’t getting at least eight hours of sleep per night, it can be adding to the stress they feel throughout the day. Limit screen time at night — phone, TV and computer — and stick to it.
8. Encourage exercise. Even if your teen isn’t involved in sports, keep them moving. Everyone can lower stress levels simply by exercising regularly. This can range from running to hiking or even yoga.
9. Have realistic expectations. Make sure your teenager knows that nobody’s perfect. In fact, talk to them about their goals and encourage them in a positive way — not by demanding unrealistic results.
10. Let them be. Try to teach your teen to solve their own problems. Talk through stressful circumstances and help come up with solutions, but let them take action by themselves. This approach will help build their confidence. It will also allow them to understand that stress — while difficult at times — is manageable with the right support.

These are just 10 ways to cope with stress that can make a difference in your home. Lean on them as tips and tricks on how to relieve stress quickly at home.

What is the best stress reliever for students?

Unfortunately, there isn’t just one “best” stress reliever for students. Rather, there are many effective ways to reduce stress. And they become even more effective when we put them to work together.

For example, stress relief for teens can take many forms. To answer the question “What is the best stress reliever for students,” we must first look at some common causes of teenage stress. Most teens experience high levels of stress when they believe a situation is too painful or difficult to cope with. They also may struggle when faced with a situation they believe is dangerous.

• 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

Change to Chill explains that stress is our bodies’ natural way of coping with being frightened or challenged. When this happens, our body releases chemicals into our bloodstream that give us a quick shot of energy and alertness. We’ve all had this happen at some point; it’s a sensation known as fight or flight. As a teenager, stress can show up in many different ways. Recognizing the fight or flight sensation can help us identify what causes us the most stress.

What are 12 examples of good stress management techniques?

Good stress management techniques begin by identifying our biggest stressors. Then we can start to practice good stress relief measures. So, let’s start.

The American Institute of Stress offers several stress management techniques for students in high school. Many of them include steps we’ve already reviewed in this article. Most can be found in our Lessons for Youth guide, which we encourage you to check out.

In the meantime, here are 12 examples of good stress management techniques that can be put into action right now:

1. Exercise regularly and eat healthy food.
2. Get enough sleep and have a good sleep routine.
3. Avoid excess caffeine, which can increase feelings of anxiety and agitation.
4. Avoid illegal drugs, alcohol and tobacco.
5. Learn relaxation exercises (abdominal breathing and muscle relaxation techniques).
6. 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,” or “Please stop yelling”).
7. Rehearse and practice situations that cause stress. One example is taking a speech class if talking in front of a class makes you anxious.
8. Learn practical coping skills. For example, break a large task into smaller, more attainable tasks.
9. Decrease negative self-talk. Challenge negative thoughts with alternative, neutral or positive thoughts. For example, “My life will never get better” can be changed into “I may feel hopeless now, but my life will probably get better if I work at it and get some help.”
10. Learn to feel good about doing a competent or “good enough” job rather than demanding perfection from yourself and others.
11. 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.
12. Build a network of friends who help you cope in a positive way.

Don’t wait to start working on some (or all!) of these stress management techniques for students in high school. The American Psychological Association reports that nearly half of all teens (42%) say they aren’t sure if they’re doing enough to manage their stress. One in more than 10 believe they “never” set aside time to manage stress.

Change to Chill and Allina Health are laser-focused on providing teens with better support and health education — from community to school and home.

RECAP: How to help teens deal with stress

In this article, we have explored stress relief for teens, including how to deal with stress as a teenager and some of the common causes of stress among teens. We have also offered guidance on how to relieve stress quickly at home, stress relievers for students and examples of good stress management. Perhaps most importantly, we have answered the question “What is stress?”

At Change to Chill, we work every day so families are better equipped to know how to help teens deal with stress. How are we different? For starters, we are a free resource. But that’s not all.

We provide online and printable tools that help teens learn what stress is and how to manage it — all in one safe place. We also provide resources for parents, educators and other adults to positively impact the mental health of someone they care about.

As it turns out, stress can be a barrier to almost EVERYTHING. But only if we let it! We are committed to serving up healthy ways to deal with stress — and that means reducing the stigma around mental health. 

Change to Chill is a place where teens and parents can find resources that bring them together. There are many ways to address stress relief for teens but only one way to do it: together.

Want to learn how to Change to Chill? Check out our resources and begin making a difference — in classrooms, homes and communities. We are here to help. And we can show you what chilling should look like.