Teen Series, Part 1 - Understanding and Managing Stress
Did you know that one in seven young Australians aged 4-17 experiences some forms of reduced mental health each year? With rising rates of anxiety, depression, and stress, it’s more important than ever to provide support and understanding.
Today, we’re focusing on stress—something we all experience, especially during high-pressure times like exams or when trying to meet expectations of school and parents.
What is Stress?
Stress is your body’s natural response to pressure or challenges. It’s not inherently bad—sometimes, it can be a motivator, pushing you to prepare for an exam or perform well in sports. However, when stress becomes excessive or prolonged, it can overwhelm you. This can lead to feelings of exhaustion, irritability, or even physical symptoms like headaches or stomach aches.
In Australia, the APS reports that financial concerns, family issues, and personal health are the top three stressors for adults. For young people and teens, academic pressure is a significant source of stress, with 40% of Australian students reporting extremely high levels of stress during exam periods. Stress can stem from external pressures, such as deadlines or exams, or internal pressures, like striving to meet your own high expectations or those of others. Recognising the source of your stress is the first step toward managing it.
How Stress Affects the Mind and Body:
When you’re stressed, your body activates its "fight or flight" response, releasing hormones like adrenaline and cortisol. These hormones prepare your body to deal with challenges by increasing your heart rate, tensing your muscles, and sharpening your focus. While this response is helpful in short bursts, chronic stress can take a toll.
In Australia, 35% of people report that stress significantly impacts their physical health, and 26% say it affects their mental health, according to the APS. Chronic stress can disrupt your sleep, impair your ability to concentrate, and even weaken your immune system. Over time, unmanaged stress can lead to burnout, making it crucial to address it early and effectively.
Practical Strategies to Manage Stress:
Mindfulness: Spend 5 minutes focusing on your breathing. A simple exercise is the 4-4-6 method: breathe in for 4 counts, hold for 4 counts, and exhale for 6 counts. This helps calm your nervous system and brings you back to the present moment. Mindfulness has been shown to reduce stress levels by up to 30%, according to research conducted by Australian universities.
Time Management: Break large tasks into smaller, manageable steps. Use a planner or app to schedule study sessions and include regular breaks to recharge. This prevents last-minute cramming and reduces feelings of being overwhelmed. In Australia, students who use time management techniques report lower stress levels during exams, according to a study by the University of Melbourne.
Positive Self-Talk: Replace negative thoughts like “I’ll never get this done” with affirmations such as “I’m doing my best, and that’s enough.” Positive self-talk can shift your mindset and reduce stress.
Physical Activity: Engage in light physical activity, like a quick walk, stretching, or even dancing to your favourite song. Movement helps reduce stress hormones and clears your mind, making it easier to focus. The Australian Department of Health recommends at least 30 minutes of moderate physical activity most days to improve mental health and reduce stress.
Recognising Triggers and Building Resilience:
Take note of what triggers your stress. Is it procrastination, overcommitting, or fear of failure? Once you identify your triggers, you can work on addressing them. Building resilience involves learning from past challenges. Reflect on times when you’ve successfully managed stress before—this serves as a reminder that you’re capable of overcoming it again. Resilience grows with practice and self-compassion. In Australia, resilience programs in schools have shown a 20% improvement in students’ ability to manage stress, according to Beyond Blue.
Stress is a natural part of life, but it doesn’t have to control you. By understanding what stress is, how it affects you, and using strategies like mindfulness, time management, and positive self-talk, and physical activity you can take charge and feel calmer. Remember, small steps can make a big difference.