Causes of Stress Challenges or Changes
- Preparing for a test and taking a test
- Having a large amount of work and a short amount of time in which to complete it. We often have academic pressure from parents, teachers and ourselves which causes us to experience stress.
- Starting a new job
- Having trouble at home (physical or emotional abuse, alcohol problems, strict parents, fights with parents, etc.)
- A break up with someone
- Feeling pressure to take drugs or have sex
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"The Path of Stress" by Emma, Age 17
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What Happens / Harmful Effects
- Heart rate increases
- Breathing rate increase
- Experience muscle tension
- Poor Concentration
- Problems making decisions, procrastination
- Become tired, sad, nervous, irritable, anxious, confused or angry
- Nervous twitch, "tics"
- Eat and or sleep less
- Nightmares
- The reproductive system is affected (e.g. Irregular periods or periods skipped)
- The digestive system is affected (e.g. Frequent indigestion, diarrhea, and/or urination)
- The immune systems is affected (e.g. Frequent colds, infections)
- Skin rash, canker sores, cold sores
- Depression/despair
- Overwhelming urge to cry, hide and/or run away
Under Stress, You Are at a Higher Risk for:
- Alcohol and drug use
- Heart problems
- Stomach Problems (Ulcers, etc.)
- Other Illnesses (Stress is linked to 50% of all diseases, including; cancer, diabetes, and osteoporosis)
Managing and Coping Skills for Dealing with Stress:
- Figure out what makes you stressed and avoid those things when possible.
- Don't make a bunch of big changes in your life all at one time.
- Try to stop fights before they begin, since they can be stressful events. Try to resolve any conflicts that you have in a peaceful manner.
- Don't let others push you into doing anything you don't feel comfortable with. Make up your mind about your opinion and standpoint on issues and stick with it. This way you feel good about yourself and less "stressed out". Thinking about and dealing with pressure to do something you don't feel comfortable doing is fairly stressful.
- Set reasonable goals that challenge you but are reachable.
- Learn to plan your time- make a list of the things you need to do and list them from most important to least important.
- Counselors or study skills classes can often help with time management.
- Do activities you enjoy and which relax you:
- Work on a hobby
- Read
- Hang out with friends
- Listen to music
- Go for a walk
- Learn other methods to relax
- Meditation
- Deep Breathing
- Exercise- not too rigorously, check with your doctor or health-care provider first. Do something you enjoy so that you will want to continue doing it.
- Get help from others
- See your health-care provider (doctor) about your stress
- Share your feelings with your friends and family
- Talk to an expert
- Counselor / therapist (they can be found through your school, doctor, church, or phone book under "Mental Health Services")
- Think Positive. When you focus on possible negative outcomes, your mind sends signals to your body to prepare for danger, and you become tense regardless of whether the event happens.
- Accept what you cannot change. If a problem is out of your control, you'll get less stressed out if you just accept it rather than worrying.
- Take care of yourself. Eat a healthy diet, get enough sleep and take some time off or time alone each day. These precautions can prevent you from getting colds and other diseases that you are more susceptible to when you are stressed.
Resources/More Information
Books on relaxation techniques:
Tapping the Power Within
By Iyanla Vanzant
-Contains in-depth meditation techniques
Hypnosis: The Complete Manual for Health and Self Change
By Brian M. Alman and Peter Lambrou
-Contains story lines or "scripts" which help you to relax |