Transforming Stress into a Superpower: A Young Person's Guide to Managing Stress

What is Stress?

Stress is like your body's alarm system. It happens when you face challenges or problems that seem difficult. Everyone gets stressed sometimes - it's normal! But learning how to handle stress is super important, in fact a recent study found that the ability to cognitively manage our emotions in our 30’s and 40’s is the number one indicator of success.

“Although stressful experiences feel unpleasant in the moment, they are the path through which everyone who ever became really good at something got to where they are.”

- David Yeager, 10 to 25

Why Young People Get More Stressed

Scientific surveys of mental health in the United States show that every year since 2008, the year the Great Recession began, youth mental health problems have risen. In the 2 years after the start of the COVID-19 pandemic, the rate of cliniycally significant anxiety rose another 300 percent.

Being a young person is tough in and of itself adding in external stressors can feel overwhelming! A young person’s brain is still growing, especially the parts that help make good decisions and control emotions. That's why small problems can sometimes feel like huge deals.

Common things that stress young people out include:

- Homework and tests (61%)

- Worrying about the future (65%)

- Friend problems and fitting in (57%)

- Family stuff (49%)

- Figuring out who you are (42%)

Why Thoughts About Stress Matter

How you think about stress makes a big difference. When you see stress as a challenge you can handle (instead of something terrible), your body responds better. It's like your mind saying, "I can do this!" instead of "I can't handle this!"

Scientists have found that when students learn to see stress differently, they:

- Feel better physically

- Do better on tests

- Recover faster from stressful situations

- Solve problems more easily

Ways to Handle Stress

Change How We Think About It

- Remember that some stress is actually helping your body prepare for a challenge

- Understand that managing stress is a skill you can get better at with practice

- Connect your daily challenges to your bigger goals (like studying hard now to get into a good high school later)

Learn Emotional Skills

- Figure out what you're feeling and why

- Talk about your feelings with people you trust

- Learn specific ways to calm down when you're upset

Try Mindfulness and Body Techniques

- Practice deep breathing: count to 4 as you breathe in, hold for 4, out for 4

- Progressive relaxation: tighten and then relax each muscle group in your body

- Regular exercise: even walking for 20 minutes can really reduce stress

- Get enough sleep: most teens need 8-10 hours each night

How Others Can Help

Parents and Guardians

Parents can help by:

- Listening without judging

- Giving space when needed

- Showing how they handle their own stress (modeling behavior)

Teachers, Professors, and School

Schools can help by:

- Teaching stress management techniques

- Making sure homework loads are fair

- Creating a safe environment where it's okay to ask for help

Real Example: How One School Helped

Riverdale High School created a program to help students handle stress better. They:

1. Taught students to see stress differently

2. Had weekly meetings to learn stress management skills

3. Trained teachers to notice when students were stressed

4. Helped parents understand teen stress

After two years:

- 27% fewer students needed to see counselors for stress

- Students' grades improved by 18%

- 31% more students used healthy ways to deal with stress

Remember This!

Everyone gets stressed sometimes, but there are lots of ways to handle it. Learning to manage stress now will help you not just in school, but throughout your whole life. The most important thing to remember is that you're not alone, and it's always okay to ask for help when you need it.