Stress can be a response to challenging circumstances.Normal levels of stress are healthy and beneficial, but excessive stress can have negative effects on your physical, mental, emotional, and social health.Some experts say that excess stress is ingrained in our culture.Teenage boys face a lot of stress, and often don't know how to deal with it.If you want to reduce excessive stress as a teenage boy, you need to identify your stressors, then take steps to better deal with stress and improve your overall well-being.
Step 1: Accept that stress is normal.
Humans have experienced a fight or flight response since our earliest ancestors ran away from tigers.Your body responds in the same way if modern stressors are not life threatening.When a potentially dangerous or challenging situation arises, your body releases hormones which give you increased energy and focus, among other changes.These changes can help you accomplish tasks more successfully.They can damage your health if you are stressed too much.
Step 2: The short-term symptoms of stress can be identified.
How do you explain to someone what it's like to be stressed out when you haven't started a paper yet?A throbbing heart?Are your palms sweaty?Are you having trouble catching your breath?Is it an inability to focus or an extreme focus?There are some common physical symptoms of stress.Increased heart rate and breathing rate, increased blood pressure and metabolism, and dilated pupils are some of the changes that can be caused by the release of hormones in a stress reaction.If these changes allow you to focus on and complete an important task, they are beneficial.Negative physical consequences can come from feeling stressed too often.
Step 3: The long-term symptoms of stress can be identified.
In the short term, after the burst of energy that stress gives you, you may be tired.If you experience too much stress, you will start to notice changes in how you act.Long-term effects of excessive stress in teens can include: anxiety; depression; insomnia; digestive problems; reduced immune response (more colds and illnesses); constant bad mood; trouble getting along with others; substance abuse; and self-injury.If your parents are going through a divorce or you are failing three classes, you may feel drained all the time.
Step 4: Through others, recognize your stress.
Some people may not notice the signs of stress.Other people may ignore or deny the signs, or even attribute them to something other than the flu, a few bad nights' sleep in a row, etc.If you observe how other people are responding to you, you can see how stressed you are.Stress overload may be the reason people are treating you differently.Friends or family may say that you are more distant, disinterested, or unpredictable, and you seem to be "beating yourself up" over every little thing.
Step 5: Consider the common stressors.
Some people like to say that kids and teens have it easy because they don't have important things to worry about.Many boys and girls are stressed out during the teen years.As a teen, you are undergoing many rapid changes and beginning to establish yourself as a unique individual, and that means that causes of stress can be everywhere.School work, peer pressure, romantic relationships, family troubles, sports and activities, body image issues, and discrimination are some of the sources of stress for teenage boys.
Step 6: You should take a stress inventory.
Taking some time to identify the causes of your stress is a good first step.Take a physical or digital notepad and write down the things that stress you out.Taking some time to write down how you feel is a good way to deal with stress.Professionals who deal with stress use the stress inventory.It assigns each of the 43 stressors a point total.You can get a general baseline of your stress level by marking down the stressors that impact you and adding up your total points.
Step 7: Stress should be avoided.
Some of the stressors can be avoided.You can find ways to ignore, change or prevent stressors after you have identified the causes of your stress.Strategies to be on time more often can be used if you are late all the time.Reconsider your relationship with a friend if they cause you stress.Spend less time looking if you read others' comments on social media.Limit unnecessary stress by controlling what you can.
Step 8: Get ready for your stress.
One way to be proactive about dealing with stress is to plan ahead and avoid stressors.You can limit the impact of potential stressors if you become more assertive in addressing them.Try to get organized.A messy living space can cause more stress if you can't find what you need.People with excessive stress often accept too many commitments and can't keep up.Know your limits.Carving out time to relax.Try to fill at least some of the time with stress-free activities that you enjoy.Your problem-solving skills are being worked on.You can save a lot of time and trouble if you can solve an issue before it blooms.You are surrounded by supportive people.You should give more of your time to your friends and family who are willing to help with the stress in your life.
Step 9: Change the environment.
A change of scenery can make you feel better.Take a walk, get some fresh air, and find a new spot to eat lunch.If you identify places and situations that cause you stress, you can limit your time there.Sometimes you can simply adjust an existing environment by playing relaxing music, introducing pleasant aromas, or tidying up.
Step 10: You should seek help when you need it.
There is a negative impact excessive stress can have on you.The act of talking to someone about your stress can help.Seek out a parent, a trusted friend, or a professional counselor.There are a lot of people who want to help and you just have to let them.If your stress causes you to consider harming yourself, talk to someone.You can call a crisis hotline.Don't be afraid to get the help you need.If you know someone who is considering self-injury, get them help.You should be a true friend.
Step 11: You can design a game plan to deal with stress.
Think of the stressors you draw up as a list of opponents, one by one.You can get rid of a lot of them with careful planning, but you can't conquer them all.Less severe stressors are easier to address at the bottom of the list.If you're late to school or work all the time, it's a good idea to develop a strategy for getting ready faster.The task will become more difficult as you progress up the list.Some stressors can't be overcome.You may have to worry about your math grade.You can improve the situation by seeking tutoring.
Step 12: Relax.
Quiet, calming, thoughtful activities can help reduce stress.Turn to them when you are feeling stressed out, but also use them as preventative measures, to get you in a less stressed frame of mind before a big test.Everyone is different when it comes to calming the mind.Reading, laughing, positive thinking, deep-breathing exercises, meditation, prayer, or whatever works to calm you and help your stress melt away are some of the common options.
Step 13: Take a break.
It is possible to calm the mind and body at the same time.They can help you deal with many common causes of stress, from a bad breakup to your basketball team's losing streak.Try to take a bath.Listening to music.There is a painting.The person is giving yoga a try.It's possible to take up a new hobby or return to a favorite one.Getting outside.Take a stroll.The air is fresh.Relax and clear your mind.
Step 14: More sleep.
A lack of adequate sleep can cause a host of physical and emotional problems, and most people don't get enough sleep.It is one of the many negative impacts that inadequate sleep increases stress hormone levels.The average teenager should get at least 8 hours of sleep per night.Try to get that same amount each night, and then wake up at the same time each day.You will be better able to deal with stress if you have adequate sleep.
Step 15: Eat better.
Unhealthy eating and excessive stress affect the body.Maintaining a healthy diet full of fruits, vegetables, whole grains, and lean meats will help you deal with stress and can even reduce stress hormones and increase stress-fighting ones.Sugary snacks and junk food are often used as comfort food to deal with stress.This will not provide a long-term benefit.It is better to focus on your overall health by way of a healthy diet and dealing with your stress directly with effective stress reduction strategies.
Step 16: It's important to exercise regularly.
It's good for your muscles and cardiovascular system, and it can help reduce your stress levels as well.Exercise can be a calming distraction, and it also causes a release of endorphins, which improves your spirits.Among teens, studies show that exercise is one of the most effective stress-reduction techniques.If you want to get an hour or more of exercise every day, you have to do it several times per week.Try a variety of activities you enjoy.