6 Practical Ways to Keep Teenage Stress at Bay

Stress as a Teenager

Research by the American Psychological Association (APA) shows that teenagers suffer more stress than all other age groups.

When left unchecked, teenage stress can lead to a wide range of health complications. Health problems such as high blood pressure, reduced immunity, weight problems, and mental health disorders can upturn your life as a teenager.

For this reason, you should take proactive steps to keep stress at bay. Here are simple but effective tips to help you to avoid stress:

1. Eat Healthy Foods

The food you eat can affect your stress levels.

Some foods have a calming effect on the body to help manage difficult situations better.  Good dietary habits such as a balanced diet, enough hydration, and reduced alcohol and caffeine intake can relieve anxiety.

Other stress-relieving foods include fruits, whole grains, and vegetables. Fatty fish, avocados, carrots, yogurt, nuts and chocolate are other items to include in your diet to keep stress at bay.  Look for foods rich in zinc, magnesium, and vitamins for optimal function of your body and to boost energy levels.

2. Build a Support Network

Strive to improve your social life as a first step to stay mentally healthy.

Always have a trusted person to share your troubles with either from the family or your circle of friends. Your school counsellor is another cog in your support network. A reliable support system can help keep you grounded during stressful times.

3. Get Enough Sleep

Sleep deprivation comes with concentration difficulties and fatigue.

When you don’t sleep enough, your body struggles to function optimally. You might suffer from poor mood, anxiety, and irritability. If you struggle with sleep disorders, try some lifestyle changes as a solution.

Avoid alcohol and drugs, reduce your caffeine intake, and embrace self-care practices such as yoga. Relaxation techniques such as mindful meditation can help as well. Turn off electronic devices before going to bed to tune your body into a sleep mode.

4. Exercise Daily

Physical exercise stimulates the production of endorphins, and these hormones have a feel good effect.

When you jog, bike, run or exercise at the gym, the increase in endorphin production helps combat stress. Choose an exercise routine that you enjoy as this will help you consistently do the activity. You can also exercise with your friends at school for extra motivation.

5. Stay Organized

The large amount of work you have to do at school and at home could be a major cause of your high stress levels.

When you feel overwhelmed by chores, classwork, homework, and co-curricular activities, it’s easy to feel overwhelmed.

One way to overcome this challenge is to stay organized. Create a list of to-do tasks and allocate time for every task you need to complete. You can download a time organizer app or create a manual scheduler to ensure you never miss any task. You will feel less stressed when you know what you need to do and when to do it.

6. Write a Journal

Writing is a therapeutic activity and can relieve stress and anxiety.

If you have any emotional issues troubling you, try to note these down with any ideas on how to resolve them.  The practice of journaling gets all those troubling thoughts out of your head. You may feel more relieved when you see these things on paper

In Conclusion

Stress can cause long-term psychological problems, which can put you at a disadvantage in today’s competitive world.

As a teenager, it is likely that you will encounter numerous stressful situations. This is a highly active stage in life with so much going on, and you expect stressful situations to arise.

These tips will come in handy during such times. If you need help handling stress and anxiety, Anxiety Institute is here to help. Go ahead and contact us today.

About the Author

Daniel Villiers, PhD


Dr. Dan brings over ten years of experience working with children, adolescents, young adults and families in a range of clinical and educational settings.

“My personal knowledge and experience of anxiety and fear, as a victim and as a conqueror, has gifted me the valuable asset of emotional intelligence. Knowledge and experience that will give me the empathy to connect with others and the grit to overcome adversity.”

Dr. Daniel Villiers

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