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Stress in Teens

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 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 rates, increased blood flow to arm and leg muscles, 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 rates 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.

Introduction to Stress for Teens

Take the Course

A Self-Paced Course

Teenagers should take the AIS-certified course Introduction to Stress for Teens to learn about the relaxation response and managing everyday stressors. This short course teaches teens to understand stress, keep their cool, and cope with pressure.

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 or neighborhood
  • Separation or divorce of parents
  • Chronic illness or severe problems in the family
  • Death of a loved one
  • Moving or changing schools
  • Too many activities and/or excessive expectations
  • Family financial problems

Helpful behaviors and techniques:

teen stress management
  • Practice regular exercise and healthy eating.
  • Establish a good sleep routine.
  • Avoid excess caffeine (can increase feelings of anxiety and agitation).
  • Avoid illegal drugs, alcohol, and tobacco.
  • Learn relaxation exercises (abdominal breathing and muscle relaxation).
  • Develop assertiveness (express feelings in polite, firm ways, not overly aggressive or passive).
  • Rehearse and practice situations which cause stress.
  • Learn practical coping skills.
  • Decrease negative self-talk: challenge negative thoughts with alternative, neutral, or positive thoughts.
  • Stop demanding perfection from yourself and others; learn to feel good about doing a competent or “good enough” job.
  • Take a break from stressful situations.
  • Build a network of friends who help you cope in a positive way.

Teen-Related Stress

32%

of teenagers reported experiencing extreme stress during the school year

26%

of teenagers reported using drugs or alcohol as a coping mechanism for stress

30%

of teens reported feeling depressed or sad due to high stress levels

23%

of teens report skipping a meal due to stress

34%

of teens expect stress to increase in the coming year

See More Statistics

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