Today’s adolescents face immense psychological pressures. From worrying about the devastating effects of climate change to fears about gun violence in schools, teens’ stress levels are skyrocketing with no end in sight.
It’s no wonder so many teens feel overwhelmed and exhausted. Life can be challenging, and while we can’t shield our kids from every hardship, we can provide them with stress management strategies. These skills will not only help them navigate the tumultuous teen years but also serve them well for the rest of their lives.
The stressors of Arizona teens
Sweltering heat
For teens suffering from stress and anxiety, exhilarating outdoor adventures might be just what the doctor ordered. And scenic attractions, such as Red Rock State Park in Sedona, the Superstition Mountains, and Flagstaff’s pine forests are perfect places to have such adventures.
Being in nature has been shown to reduce cortisol levels, blood pressure, and heart rate. It can also help a person stay present. You can’t afford to worry while whitewater rafting on the Colorado River. You must be fully engaged in the experience, here and now.
However, sweltering summers can be challenging for those who crave adventure but can’t get outdoors because of the heat. Scorching Arizona summers can be brutal for teenagers, cooping them up for months.
Intense academic pressure
Arizona is home to many top-notch colleges and universities, including the University of Arizona, Arizona State University, and Grand Canyon University. However, the cutthroat competition for acceptance to the best schools and the unrelenting drive to get straight As in high school can suck the joy out of learning, leading to stress and burnout.
Many teens worry that hard work won’t be enough. Feeling pressure to be perfect, they spend all their time studying, overlooking their need for relaxation and other forms of self-care.
Peer pressure
The need for peer approval is paramount during adolescence, as teens form their social identities. Some teens think that wearing designer clothes and using trendy skincare products will garner the peer approval they desperately long for. They can become so consumed with acceptance that they believe they must have the latest smartphone and post daily drool-worthy pics on Instagram to not fall woefully behind. This unhealthy obsession with superficial status symbols can send teen stress levels sky-high.
Teen stress management strategies
All teens suffer from stress from time to time—it’s an inevitable part of life. But when it gets out of control, it can wreak havoc on their physical and emotional well-being. So, what can they do to keep it in check? Here are six practical tips for managing teen stress:
1. Maintain optimal work/life balance
Stress can go through the roof when a teen tries to do too much. Encourage your child to balance academics, extracurricular activities, part-time jobs, and downtime to keep stress levels low. Balancing these activities will help them minimize stress so that they can perform at their best.
Getting adequate sleep is another important aspect of maintaining balance. Stress can disrupt sleep by increasing cortisol levels, making it harder to fall and stay asleep. Poor sleep due to stress can also create a vicious cycle: stress worsens sleep, and lack of sleep increases stress.
2. Practice mindfulness exercises
A great way to cultivate and maintain an oasis of calm no matter how chaotic external circumstances get is mindfulness exercises. Practicing mindfulness even for just a minute or two a day can be beneficial, as it activates the relaxation response, which reduces physiological stress markers like heart rate and blood pressure. Here is one exercise you can teach your teen:
- Breathe in slowly and deliberately through the nose, feeling the air fill your lungs like a balloon expanding. Hold for a second.
- Slowly exhale through the mouth, imagining all tension and stress leaving your body with the breath.
- Repeat these steps several times.
As your teen focuses on breathing, they’ll notice their mind quieting. Those pesky negative thoughts that love to invade the mind will fade away, providing a much-needed break. Performing a few cycles of this breathing periodically throughout the day—several short sessions are better than one long one—can help teens lower stress levels, improve focus, and develop greater capacity for joy.
Remember, the goal isn’t to stop thoughts entirely (that’s impossible) but to learn to observe them without getting caught up in the drama. Regular practice will make it easier for your teen to calm their mind, reducing stress and anxiety.
3. Engage in outdoor activities
Being outdoors is a fantastic stress buster. In fact, research shows that it can decrease anxiety and depression symptoms. For example, a 2019 study published in Scientific Reports found that spending just two hours a week in nature boosted physical and mental well-being.
Arizona is an amazing place for hiking. Your teen might enjoy exploring the rugged beauty of the Superstition Mountains at Lost Dutchman State Park or the picturesque trails at Watson Lake in Prescott. For a more contemplative experience, they can head over to a botanical garden, such as the Boyce Thompson Arboretum in Superior.
To protect your child from the brutal Arizona heat, take precautions to prevent heat exhaustion and other heat-related illnesses. If your child wants to venture outside, ensure they do so in the early morning or late evening, when it’s cooler. By participating in outdoor activities when the sun is low, your child can remain active without getting overheated. Because dehydration can increase the risk of heat-related stress, encourage your teenager to carry and frequently drink water—even if they’re not thirsty.
4. Use community resources
When it comes to managing stress, don’t overlook the support available in your community. Many Arizona cities and towns offer programs specifically for teens, including stress management workshops and mindfulness classes. These resources can help your teenager learn how to calm their mind and cultivate inner peace.
Best of all, most of these resources are affordable or even free. If you’re unsure where to begin, look online or ask your child’s school guidance counselor for recommendations.
5. Join extracurricular activities
A great way to combat stress is by engaging in extracurricular activities. Many of these pursuits—such as joining a volleyball club or soccer team—involve physical exercise, a potent stress buster.
Exercise releases endorphins, also known as “feel-good” hormones, which reduce stress and anxiety and boost mood. Exercise also has anti-inflammatory effects, which can lessen the negative impacts of stress on the body.
However, even extracurricular activities that aren’t physically demanding can be effective stress busters. For example, a book club can distract a teen from daily worries while offering a sense of social connection and community. Art classes or other creative pursuits can focus and calm the mind and provide an outlet for self-expression.
6. Know when to seek professional help
Even with an arsenal of stress-busting techniques, feelings of overwhelm can sometimes become too difficult to manage without professional support. This doesn’t mean that the strategies have failed, only that there are tough times when some teens need the guidance of an experienced therapist to overcome stress and anxiety.
A skilled therapist can work with your teen to develop personalized strategies to manage stress and anxiety, such as relaxation techniques, mindfulness practices, and cognitive reframing that challenges negative thoughts.
But therapy is more than learning new skills. Whether your child would benefit from weekly online counseling sessions, participation in a group home, or the more intensive help offered by a teen residential program, therapy is a safe and supportive space for them to open up about their fears, worries, and emotions without being judged.
Helping your teen find peace of mind
The teen years are often an emotional rollercoaster. While some stress is unavoidable, it shouldn’t get so bad that it undermines happiness. By helping your child find healthy ways to manage stress, you’ll empower them with skills that will serve them for the rest of their life.
If your teen is struggling with stress, anxiety, or another condition that affects their ability to function, consider getting professional help. Therapy can help your teen
- Boost emotional intelligence
- Manage symptoms of depression and anxiety
- Process traumatic experiences in healthy ways
- Build resilience to bounce back from setbacks
Contact us today!