Ms. Dahl - School Psychologist

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Stress is your body's way of responding to any kind of demand. It can be 
caused by both good and bad experiences. When people feel stressed by 
something going on around them, their bodies react by releasing chemicals 
into the blood. These chemicals give people more energy and strength, which 
can be a good thing if their stress is caused by physical danger. But this 
can also be a bad thing, if their stress is in response to something 
emotional and there is no outlet for this extra energy and strength.

You must first understand what triggers stress in you. Everyone experiences 
stress differently. How do you know when you are stressed? How are your 
thoughts or behaviors different from times when you do not feel stressed?

Identify your sources of stress. What events or situations trigger stressful 
feelings? Are they related to your school, family, health, financial 
decisions, work, relationships or something else?

Learn your own stress signals. People experience stress in different ways. 
You may have a hard time concentrating or making decisions, feel angry, 
irritable or out of control, or experience headaches, muscle tension or a 
lack of energy. Gauge your stress signals.

Recognize how you deal with stress. Determine if you are using unhealthy 
behaviors (such as smoking, drinking alcohol and over/under eating) to cope. 
Is this a routine behavior, or is it specific to certain events or 
situations? Do you make unhealthy choices as a result of feeling rushed and 
overwhelmed?

Find healthy ways to manage stress. Consider healthy, stress-reducing 
activities such as meditation, exercising or talking things out with friends 
or family. Keep in mind that unhealthy behaviors develop over time and can 
be difficult to change. Don't take on too much at once. Focus on changing 
only one behavior at a time.

Take care of yourself. Eat right, get enough sleep, drink plenty of water 
and engage in regular physical activity. Ensure you have a healthy mind and 
body through activities like yoga, taking a short walk, going to the gym or 
playing sports that will enhance both your physical and mental health. Take 
regular vacations or other breaks from work. No matter how hectic life gets, 
make time for yourself — even if it's just simple things like reading a good 
book or listening to your favorite music.

Reach out for support. Accepting help from supportive friends and family can 
improve your ability to manage stress. If you continue to feel overwhelmed 
by stress, you may want to talk to a psychologist, who can help you better 
manage stress and change unhealthy behaviors.

Stress Reducers:

Listen to music. Music can energize or calm you. Listen to old favorites and 
expose yourself to new music, too. Borrow CDs from friends, family members, 
or the library. Try out new radio stations locally or online.

Take a hot bath or shower. There’s nothing as relaxing as a long, hot bath 
or shower for soaking away your stress.

Talk to friends. Whether you talk face-to-face or chat on the phone or 
online, talking to friends is a super stress reliever.

Read for pleasure. Read everything from great novels to comic books. Reading 
can be the perfect getaway.

Watch movies or TV. Want an easy break? Watch a favorite TV show or go to 
the movies.

Play computer or video games. These can be distracting and violent and all 
the other negative things you might have heard about gaming. But sometimes, 
computer/video games are just a way to have fun. Keep your game breaks short 
so you can get back to real life.

Clean. (No, this is not a misprint!) Some people find cleaning to be 
relaxing. If you’re one of them, try straightening up your closet or 
reorganizing a drawer.

Shop. Well, maybe not during the holidays, when stores are crowded with 
stressed-out shoppers. But at other times, it can be fun and relaxing to try 
on clothes, check out new books and music, and visit with friends.

Experience the great outdoors. Getting some fresh air and sunshine can do 
wonders. Take a walk. Head to a nearby park and notice the trees, people, 
pets, sky, and other sights.

Walk, jog, or run. Human beings are built for movement, and that’s why most 
of us get crabby when we’ve been sitting around all day. Start moving and 
feel better.

Laugh. Laughter reduces stress hormones, triggers the release of endorphins, 
and produces a general sense of well-being. And because laughter is 
contagious, you can “infect” your family and friends and help them de-stress 
as well.
__________________________________________________________________
Adapted from Too Stressed to Think? A Teen Guide to Staying Sane When Life 
Makes You Crazy by Annie Fox, M.Ed., and Ruth Kirschner.

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Ms. Dahl - School Psychologist

Reducing Stress