Coping with Stress in Adolescence

Study Notes

Stress is the body's response to demands or threats. It can help people meet challenges.
Stress is a reaction to stimuli that disrupt well-being.
Stressors are life-threatening or life-changing events or situations, such as separation, moving, or new jobs.
Stress is a response, involving interactions between hormones, glands, and the nervous system. The adrenal gland produces cortisol (stress hormone).
Adolescent stress responses are faster due to underdeveloped prefrontal cortex.
Stress can be relational. Assessing the situation positively or negatively affects the emotional response. Positive relevance leads to a positive interpretation of the stressor, while negative relevance leads to negative emotions.
Eustress is short-term, perceived within coping abilities, and exciting; it improves performance.
Distress is long-term, perceived outside coping abilities, unpleasant, and decreases performance; it causes anxiety.

External stress comes from outside the person (situations, other people, experiences).
Internal stress comes from within (thoughts, uncertainties, personal beliefs).
Common External Stressors for Adolescents:
- School demands and expectations (quizzes, tests, projects)
- Selecting a school or career path
- Separation anxiety (from friends or family)
- College life
- Romantic relationships (or lack thereof)
- Family demands and expectations
- Health concerns
- Demands of social life (social groups, bullying)
Common Internal Stressors for Adolescents:
- Being too busy
- Worry
- Pessimism
- Negative self-talk
- Unrealistic expectations/perfectionism
- Rigid thinking/lack of flexibility
- All-or-nothing attitude

Social engagement is a key strategy to maintain calm.
Mobilization (fight-or-flight response) is activated when social engagement isn't sufficient.
Immobilization is the least evolved response, used when social engagement and mobilization fail.
Coping is a crucial mechanism to manage stress and prevent severe consequences for health.
Problem-focused coping aims to change the stressful situation (studying for an exam, seeking solutions)
Emotion-focused coping aims to lessen the emotional impact (smiling, breathing exercises)

Engage in creative imagery
Seek social support (talk to trusted friends/family)
Relaxing activities (yoga, meditation, listening to music, quiet environment)
Manage time effectively
Healthy eating habits
Spiritual growth (prayer, meditation)
Hobbies, fun activities (drawing, socializing)
Realistic assessments of stressors (if a stressor is realistically manageable, it does not create as much stress)
Believe in one's ability to overcome challenges
Support Networks