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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

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A Self-Paced Course   $5.00

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

Stress in College Students

According to the American Psychological Association in 2024 stress levels among K-12 students are alarmingly high, with seven out of ten U.S. teens (ages 13-17) identifying anxiety or depression as major issues among their peers. In school, 75% of high school students report experiencing boredom, anger, sadness, fear, or stress. On a 10-point scale, where adult stress averages 3.8, American teens rate their stress at 5.8. Additionally, three-quarters of high school students and half of middle schoolers consistently feel stressed due to schoolwork.

stressed college students

College Students Face Even Greater Challenges

  • 40% of U.S. college students feel inadequately rested most days.
  • 25% of students admit that lack of sleep negatively impacts their academic performance, resulting in lower grades or missed deadlines.
  • Students who sleep six or fewer hours a night have lower GPAs compared to those who get eight or more hours of sleep.
  • 45% of American college students report experiencing "more than average stress."
  • Only 9% of students report "no stress" or "less than average stress."
  • In the U.K., 80% of university students report stress and anxiety.
  • 45% of U.K. students feel stressed by their coursework.

Addressing Student Stress

Understanding the prevalence and causes of student stress is crucial for educators, administrators, and parents. By identifying stress factors and their impact, stakeholders can develop strategies to support students better. Since no one can avoid stress, and the prevalence is so high, students are encouraged to take one of the scientifically validated online stress assessments available at The American Institute of Stress website; Either the Stress Mastery Questionnaire (SMQ) or the Rosch Stress Profiler (RSP).

Awareness and proactive measures can help alleviate some of the pressures students face, ensuring they have the necessary resources and support to succeed both academically and personally.

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