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We all experience anxiety and stress from time to
time. Having several exams in one day, being late for school, or
having a fight with a friend may bring about anxious feelings. Low levels of
anxiety may cause you to be more focused when facing challenging
circumstances. However, anxiety disorders cause severe stress over a
period of time and interfere with the lives of those who suffer from them.
Some sources of anxiety and stress for teens may include:
-
school demands and
frustrations
-
negative thoughts and
feeling about yourself
-
changes in your body
-
problems with friends
and/or peers at school
-
unsafe living
environment/neighborhood
-
separation or divorce of
parents
-
chronic illness or severe
problems in the family
-
death of a loved one
-
moving or changing
schools
-
taking on too many
activities or having too high expectations
-
family financial problems
What is an
anxiety disorder?
Mild stress
and anxiety can become a bigger problem when teens do not have the resources
to cope. This may lead to the development of an anxiety disorder. As many
as one in ten young people may have an anxiety disorder. Among
adolescents, more girls than boys are affected. There are several types of
anxiety disorders, each with its own characteristics. They include the
following:
- panic disorder: a
sudden, uncontrollable attack of terror that can manifest itself with
heart palpitations, dizziness, shortness of breath, and an out of control
or terribly frightening feeling. During a panic attack the person might
feel intense fear or discomfort, a sense of impending doom or sensations
of unreality;
- generalized anxiety
disorder: excessive anxiety and worry that last for at least six
months accompanied by other physical and behavioral problems. Adolescents
with generalized anxiety disorder worry about many things, such as the
future, being on time for appointments, health, school performances,
crime, change in routines, and family matters. Typically, a person
worries when there is no problems or any realistic circumstance to cause
the worry;
- social phobia: is
an excessive fear of being negatively evaluated, rejected, humiliated or
embarrassed in front of others. An adolescent with social phobia fear a
wide range of situations such as giving oral reports, gym class, speaking
to adults or peers, starting or joining I conversations, eating in public,
and taking tests;
- obsessive compulsive
disorder: repeated, intrusive and unwanted thoughts that cause
anxiety, often accompanied by ritualized behavior that relieve this
anxiety;
- post-traumatic stress
disorder: caused when someone experiences a severely distressing or
traumatic event. Recurring nightmares and/or flashbacks and unprovoked
anger are common symptoms.
Ways to cope with
anxiety and stress
- Exercise and eat
regularly
- Avoid excess caffeine
intake which can increase feelings of anxiety and agitation
- Avoid illegal drugs,
alcohol and tobacco
- Learn relaxation
exercises (abdominal breathing and muscle relaxation techniques)
- Develop assertiveness
training skills. For example, state feelings in polite firm and not overly
aggressive or passive ways: ("I feel angry when you yell at me" "Please
stop yelling.")
- Rehearse and practice
situations which cause stress. One example is taking a speech class if
talking in front of a class makes you anxious
- Learn practical coping
skills. For example, break a large task into smaller, more attainable
tasks
- Decrease negative self
talk: challenge negative thoughts about yourself with alternative neutral
or positive thoughts. "My life will never get better" can be transformed
into "I may feel hopeless now, but my life will probably get better if I
work at it and get some help"
- Learn to feel good about
doing a competent or "good enough" job rather than demanding perfection
from yourself and others
- Take a break from
stressful situations. Activities like listening to music, talking to a
friend, drawing, writing, or spending time with a pet can reduce stress
- Build a network of
friends who help you cope in a positive way
By using these and other techniques,
teenagers can begin to manage stress. You can talk with friends and loved
ones about your feelings. However, if the problems remain you should
talk with someone you can help. We all experience a wide range of
emotions and you should not be ashamed to talk about them. If you are
feeling overly stressed there are several people you can talk to. In
school, you can speak with your guidance counselor, a social worker or a
school psychologist. These individuals can speak to you about your feelings
and aid you in finding additional resources if necessary. Otherwise, speak
with your parents about making an appointment with a qualified mental health
professional.
References:
American Psychological Association
American
Academy of Child & Adolescent Psychiatry
About Our Kids
Written by Jennifer Flatley |
