By Guest Author Jason Drake

Teens today experience higher levels of stress than teens of previous generations. The American Psychological Association (APA) released the results of a survey on this very subject.

In surveying both teens and adults, teens report experiencing as much stress as adults reported. Yet, when school is in, teens report experiencing higher levels of stress than adults.

Unmanaged Stress Can Have a Long Term Negative Impact

Unmanaged stress can result in serious long term physical and mental health consequences for teens. The National Institute of Mental Health (NIMH) indicates that unmanaged stress can harm the following:

• Immune system

• Digestive system

• Cardiovascular system

• Sleep and,

• Reproductive system

Furthermore, the impact of stress on physical health can lead to more serious and chronic physical and mental health illnesses. These can include:

• Heart disease

• High blood pressure

• Diabetes

• Depression

• Anxiety

• Substance abuse

Teens may respond differently to stress than adults do. Teens today may struggle to approach their parents regarding the stress they are feeling. If anxiety and depression have developed as a result of the stress, it can make it more difficult for the teen to talk with their parents.

Ways Teens Respond to Stress and Its Effects

 Teens today have become quite adept at camouflaging stress related struggles. With the social landscape changing due to social media and video games, teens spend less time interacting with parents.  

Teens are often tucked away in a corner of the house texting friends through social media. As a result, the underlying stress related struggles may go more unnoticed.

Often, teens today worry about and want to avoid adding more stress to their parents lives. Teens will try to work out the stress themselves so they don't have to impact their parents stress levels.

Some teens also don't want to tell their parents because they don't want to 'disappoint' them. Teens want their parents to be proud of them. If they ask their parents for help due to feeling anxious, depressed, losing focus or motivation, parents may be disappointed in them.

For teens, this may be the first time they have had to experience the effects of chronic stress. As adults, we are pros at this. We know what it is, what it feels like, how it affects us, and how we can manage it.

This may be a new experience for a teen. The stress and resultant feelings can be intense and complex. Some teens don't want to tell their parents as they may not be able to explain what they are feeling.

Until they can wrap their minds around their experience, teens tend to try to figure it out on their own before approaching their parents. So as parents, it’s important that we know how to recognize the signs of stress in our teens. Early intervention is key in preventing long term physical and/or mental health related struggles.

Signs of Chronic Stress in Teens

There are signs that parents can keep an eye out for to help their teen who may be experiencing chronic stress. As parents, it's important to remember that teens may not want to acknowledge being affected by stress. You may see the signs, ask your teen, and get a "I'm fine" answer.

Continue to be observant in looking for signs of your teen experiencing chronic stress. Be empathetic and persistence when you do spot the signs of chronic stress in your teen. If you approach your teen with empathy and understanding, it will increase the likelihood that they will let you in.

Some specific signs of a teen who is experiencing chronic stress include:

Change in Sleeping Patterns

Chronic stress can interfere with sleep. One sign to look for is if there is a change in your teens normal sleeping pattern. Stress can make it difficult to fall asleep. Stress can also make it difficult to stay asleep once your teen falls asleep.

Change in Appetite

During stressful times, teens (and adults) can turn to foods for comfort. Carbohydrates release serotonin in the brain which can bring a feeling of calm. Chronic stress can lead to your teen eating more than they used to.

Chronic stress can also lead some teens to lose their appetite. Teens who are experiencing the effects of chronic stress may not eat as much as they used to. They may even skip meals altogether.

Change in Mood

If you notice a shift in your teen’s mood or personality, it may be a sign of chronic stress. Your teen may become irritable, withdrawn, experience crying spells, or may not be able to get worries off her mind.

Teens experiencing chronic stress may also struggle with focus and attention. A teen who once could maintain their focus and concentration now finds it a difficult task to do. Frustration mounts for the teen as it can start to impact their ability to achieve in school.

Getting Sick More Often

Chronic stress can impact the immune system. As a result, teens are more susceptible to illness. A teen who starts to become sick more often may be a sign of chronic stress. A teen who is sick more often may be a sign of other physical issues. It would be recommended that your teen see their pediatrician to rule out any physical causes of the increase of illness.

How Parents Can Help Their Teen Manage Stress

The good news is that there are a wide variety of strategies to help teens manage their stress. Many of these strategies are supported by research and have been shown to be effective.

Improving Sleep

Teens should get anywhere between 8-10 hours of restful, uninterrupted sleep each night. Teaching your teen good sleep hygiene may be able to help them improve their sleep.

Being free from screen time before going to bed can help. Melatonin is a hormone that our body uses to help us to get sleepy. When the sun starts going down and it becomes dark, this triggers the release of melatonin.

Screen time can fool the brain that it is not yet time for sleep and reduces the release of melatonin. Putting down anything with a screen at least 30 minutes (preferably 60 minutes) before bedtime can help.

Other coping skills for stress you can recommend or offer your teen include:

• A hot bath before bed

• Chamomile tea before bed

• Journaling right before bed to get thoughts, worries, or fears off their minds

• Getting homework done once they get home from school instead of it keeping them up into the later hours of the evening

There are natural supplements that can be taken that may help as well. Supplements like melatonin, valerian root, lemon grass, and/or kava can help. Seek medical advice before taking supplements. Supplements may interact with other medication that your teen may be taking.

 Exercise to Combat Stress 

Exercise has been found to help build resilience against stress. For teens, the ideal is 60 minutes daily. The goal would be to create a routine with your teen even if it's exercising 3-4 times a week.  

Parents can help by joining their teen in the exercise. This can help strengthen your relationship with your teen. You will have time together in exercise where your teen may start opening up about the stress and its impact in their life.

Journaling

Journaling can be a helpful tool to combat stress. Remember back to a time where you were struggling with a problem. You may have been mulling it over in your head examining the problem from every angle. It becomes frustrating that an answer hasn't developed so you talk to a trusted friend.

The idea of talking to the friend was to get their input and insight into the problem and possible solutions. But, once you start talking out loud the answer becomes clear and the friend hasn't had to say a word.

Journaling can have a similar impact. It's a safe place where teens can write down their inner most thoughts. Sometimes, just getting the thoughts out of our heads and onto paper can help.

Journaling before bed can also allow for the teen to write down their stressors and worries. One thing that prevents stressed teens from getting good sleep is rumination. Writing down their stressful thoughts can help prevent rumination resulting in better sleep.

Quality Time: Set Aside One Day A Week to Spend Time with Your Teen

In today's hectic, fast paced world, it can be easy to be swallowed up in the pressing and urgent. When we are caught up in the pressing and urgent, other priorities can be moved further down the list in importance.

When you make it a point to set aside some time each week for your teen, it can provide them a break from the stress they experience in their lives.

It also is an opportunity to strengthen your relationship with your teen. The stronger the relationship the more they will trust that they can share with you their struggles.

Spend some time playing a board or cad game. Go to the park and take a walk, throw the football, or take a picnic. Or take your teen to lunch. Go get some ice cream. Go to the park and throw the football. Take your teen to get a mani-pedi.

There are a multitude of things you can do with your teen that are free. There are many things you can do with your teen that cost but are inexpensive. The time you spend with your teen each week can:

• Help in strengthening your relationship

• Have time to be able to provide support where needed, and

• To talk things out instead of the teen holding them in

Time is one of the best investments you can make in your teen yielding positive benefits in many ways for both you and your teen.

Parents and Teens Together Managing Stress

Chronic stress can impact us all in negative ways. There are many options out there to help manage the stress we experience in our lives.

Parents can play a significant role in helping teens with their stress. Addressing stress in teens early can help prevent serious physical or emotional struggles from developing. And, it provides an opportunity for parents to strengthen their relationship with their teens.

Participating with your teen in the activities is in its own way a strategy in helping teens with stress. The stronger the relationship with your teen, the more likely they are to communicate openly with you.

Additional Support for Teen Stress

Should emotional struggles develop as a result of chronic stress, there is hope. Having your teen and family consult with a teen therapist can help. Teen and family therapist are trained and have the experience to help your teen learn to manage not only stress but anxiety, depression, or other struggles through therapy. They can also help your family learn the skills that your teen is learning so that you can support the use of these in the home. 

It’s a stressful time in our world right now. Parents can play a key role in supporting their teens. Armed with healthy coping skills and strategies, your teen can succeed and thrive.

About the Guest Author

Jason Drake is a Licensed Clinical Worker specializing in Teen Therapy & Family Counseling since 2003. He has a private psychotherapy practice in Katy, TX where he supports teens who struggle with a wide range of mental health concerns. For example, common diagnosable mental health concerns he treats in teens include depression, anxiety, trauma, ADHD/ADD and PTSD.

Additionally, he works with teenagers who may be experiencing high levels of stress and would benefit from support but don’t qualify for a specific DSM 5 diagnosis. These populations include talented teen athletes who have experience mental blocks and gifted students have unique challenges feeling successful. Essentially, Jason and the other therapists at his practice serve a wide range of needs that a teenager and their family may experience.

Jason uses a variety of evidence based psychotherapy interventions including CBT, EMDR, Neurofeedback, FFT, and Motivational Interviewing.