Stress Management
for Teens:
Practical Tips from
a Licensed Therapist
Presented by Brenda Arellano, MS, LPA
Roadmap
– What is stress
– What is anxiety
– Impact of stress and anxiety
– Stress and anxiety management strategies
– Questions
What is stress?
– Normal, built in system
– General response to changes or demands
– Ex: making the soccer team; moving
– Any change, positive or negative, can cause stress
– Emotional, physical and behavioral features
What is anxiety?
– Anxiety is a normal, built in system
– Our body’s alarm system
– Helps keep us safe
– Alarm goes off with possibility of
future threat or danger
– Anxiety experienced as a set of
thoughts, actions and physical
sensations
If stress and anxiety
are so normal, then
why are we here?
– Everyone gets stressed or
anxious at some point
– Without tools to manage it,
stress and anxiety can become
overwhelming
– Can keep you from doing as well
on tests, homework, sports, job,
etc. as you may otherwise
Impact of chronic stress and anxiety
– On body:
– Headaches
– Muscle tension
– Nausea/stomach aches
– Trouble sleeping
– Weakened immune system
– Worsened acne
– Hair loss
– Low energy
– On mental health:
– Trouble relaxing
– More negative thinking
– Low self-esteem
– stress about being stressed
– Anxiety about your anxiety
– Depression
– On functioning:
– Impairment in academic, athletic, social and family performance
Ask yourself:
Is there anything I can do about the situation itself?
– If so, go ahead and do that!
If not, how can I manage this stress or anxiety in a helpful way.
Problem solving STEPS
STATE THE PROBLEM
THINK OF AT LEAST 4
THINGS YOU COULD DO
EVALUATE WHAT’S GOOD
AND BAD ABOUT EACH
ONE
PICK A SOLUTION
AND A BACKUP
SEE IF IT WORKS
Asking Someone to Change
Behavior: DEAR MAN
Describe
Encourage
Ask for what you want
Reinforce
Mindful
Appear confident
Negotiate
Keep Your Self-Respect in a
Conflict: FAST
– Fair
– (don’t) Apologize (unnecessarily)
– Stick to your values
– Truthful
Managing Stress– Know what triggers stress
– Plan ahead
– Notice
– Ask for help
– Do things you enjoy
– Make time for quiet
– Take care of yourself:
– Get plenty of sleep
– Fuel your body
– Move your body
– Be kind to yourself!
– Remember the good stuff
5-4-3-2-1 technique– 5 things you see
– 4 things you can touch/feel
– 3 things you hear
– 2 things you smell
– 1 thing you taste
Square Breathing
– Breathe in for count of 4
– Hold for count of 4
– Breathe out for count of 4
– Hold for count of 4