Stress Management

J.C. Ochoa

Ed Sheeran

Thinking Out Loud (Mura Masa Remix) by Ed Sheeran

What is Stress?

Stress is your body's way of responding to any kind of demand or threat. When you feel threatened, your nervous system responds by releasing a flood of stress hormones, including adrenaline and cortisol, which rouse the body for emergency action.

6 Examples of Teen Stress

  • negative thoughts and feelings about themselves
  • school demands and frustrations
  • changes in their bodies
  • death of a loved one
  • moving or changing schools
  • taking on too many activities or having too high expectations

10 Positive Ways to Manage Stress

  • find out the sources of stress
  • listen to calming music
  • talk to someone
  • avoid any stressful situations
  • talk yourself through stress
  • eat right
  • laugh it off
  • be mindful
  • do what you love
  • have fun

10 Negative ways to manage stress

  • alcohol
  • drugs
  • self-abuse
  • fighting
  • arguing
  • suicide
  • holding in your feelings
  • food binges
  • anything dangerous
  • isolation

10 Effects of Stress

Emotional symptoms of stress include:

  • Becoming easily agitated, frustrated, and moody
  • Feeling overwhelmed, like you are losing control or need to take control
  • Having difficulty relaxing and quieting your mind
  • Feeling bad about yourself (low self-esteem), lonely, worthless, and depressed
  • Avoiding others

Physical symptoms of stress include:

  • Low energy
  • Headaches
  • Upset stomach, including diarrhea, constipation and nausea
  • Aches, pains, and tense muscles
  • Chest pain and rapid heartbeat
  • Insomnia
  • Frequent colds and infections
  • Loss of sexual desire and/or ability
  • Nervousness and shaking, ringing in the ear, cold or sweaty hands and feet
  • Dry mouth and difficulty swallowing
  • Clenched jaw and grinding teeth


Cognitive symptoms of stress include:

  • Constant worrying
  • Racing thoughts
  • Forgetfulness and disorganization
  • Inability to focus
  • Poor judgment
  • Being pessimistic or seeing only the negative side

Behavioral symptoms of stress include:

  • Changes in appetite -- either not eating or eating too much
  • Procrastinating and avoiding responsibilities
  • Increased use of alcohol, drugs, or cigarettes
  • Exhibiting more nervous behaviors, such as nail biting, fidgeting, and pacing

Statistics on Teen Stress

  • School work (78%)
  • Parents (68%)
  • Romantic relationships (64%)
  • Friends’ problems (64%)
  • Younger siblings (64%)

Facts on Teen Stress

  • Stress has been called “the silent killer” and can lead to heart diseas, high blood pressure, chest pain, and an irregular heartbeat
  • While it is a myth that stress can turn hair gray, stress can cause hair loss. In fact, telogen effluvium (hair loss) can begin up to three months after a stressful event
  • In 2009, the top most stressful jobs were a surgeon, commercial airline pilot, photojournalist, advertising account executive, and real estate agent. The least stressful jobs were actuary, dietitian, astronomer, systems analyst, and software engineer
  • The top three stressful cities in America are Chicago, Ilinois; Los Angeles, California; and New York, New York