UNIT 5: Encountering Stress as Part of Adolescence

Lesson 1: Sources of Stress and Its Effects

Hans Selye - Known as the “Father of Stress Research.”

Stress - It is your body’s reaction to certain pressure or challenge or situation –

whether physical, mental or emotional.

Stressor - The stimulus that triggers the body to respond

Positive stress - when helpful or your response to a stimulus is that one which
makes you more alert, more productive and more motivated. In some cases,
stress heightens your senses and increases your strength and stamina - which can
then allow you to “fight or flee” from potential dangers to keep yourself from
harm.

Negative stress eventually occurs when you have reached a tipping point or when
stimuli go on for too long when your responses cause damage to your health,
relationships, productivity, and other aspects of your life.

Kinds of Stress

Acute Stress.
This is the most common and most recognizable kind of stress. Its
nature is those of everyday situations that you encounter, making it very
manageable. Acute stress is only short-term for it is your body’s immediate
response to the demands and pressures of the recent past and the near future.

Episodic Acute Stress.

Individuals who suffer from this kind of stress are those who experience acute
stress very frequently. These people are usually impatient, always in a hurry, have
very short tempers, and display high irritability and anxiety.

“worry warts” who focus on the negative side of things; always foresee or expect
something unfortunate to happen, and who pointlessly worry so much about the
past effects. and the future
Chronic Stress. This kind of stress is the most damaging of all for it is the stress
that consumes you over a very long time unless you seek professional help right
away. Chronic stress destroys your health and well-being and is manifested later
on as physical illnesses or diseases that can cause death.

Adolescents and Stress

- Adolescence is a period that is marked by many challenges and changes.

Biological Foundations

When you encounter a stressor, the nervous system is activated to respond to it.
Prefrontal cortex - which is the part of the brain that can calmly assess the
situation and delay this kind of physical response from the brain – is not yet fully
developed. Known for its functions in decision- making, being able to adapt and
be flexible to new situations, making judgments, organizing and planning, goal-
setting, and controlling impulses.

Sources of Adolescent’s Stress

Social Pressures.

Family Relationships.

Academic Pressure.

Self-doubt
UNIT 5: Encountering Stress as Part of Adolescence
Lesson 2: Coping Techniques
Signs Of Stress

1. Constant fatigue.
2. Increased complaints of pain and ache.
3. Weight changes.
PHYSICAL 4. More instances of specific pains: a headache,
upset stomach, shortness of breath, back pains,
nausea, racing heart, constipation.
1. Lack of focus.
2 Forgetfulness.
COGNITIVE 3. Difficulty in processing information.
4. Negative thoughts.
1. Change in eating and sleeping habits.
2. Withdrawing from usual activities and people.
3. Constant worrying, anxiety, rushing.
EMOTIONAL/ 4. Burnout or feeling of hopelessness.
BEHAVIORAL 5. Increased anger, frustration or irritability – shorter
temper, more impatient.
6. Increased feelings of fear and panic.
7. More instances of crying.
8. Strain on relationships.
9. Increased impulsivity.

Physical Health

Musculoskeletal System - When your body encounters stress, the common reflex
is for muscles to tighten up and feel tense. Once the stressful situation is
overcome, the muscles then relax and go back to its original state.

Respiratory System - It is common for a person under stress to experience

difficulty in breathing. It can sometimes trigger asthma or panic attacks.
Cardiovascular System - Under stress, your heart rate increases, as well as your
blood pressure and levels of stress hormones.

Endocrine System - The brain produces the hormone cortisol and the adrenal
glands near the kidneys produce epinephrine as a response to stress.

Digestive System - People under stress may experience an increase in appetite or

a loss of it. If continuously exposed to stress, this may eventually lead to obesity
or its extreme, which is malnutrition.

Reproductive System - Continuous stress may harm the male reproductive system
by affecting the testosterone and sperm production which may eventually cause
impotence or erectile dysfunction.

Other Physical Problems - In general, the constant presence of stress does not
benefit you. Aside from worsening skin conditions, hair loss and a yet-to-be-
proven vulnerability to cancer, chronic stress also take a toll on your immune
system.

Mental Health
In the previous lesson, it was discussed how the adolescent brain is vulnerable to
the effects of stress because it is at the stage where it is continuing to develop and
mature. Because the prefrontal cortex is not yet fully developed, the brain cannot
calm down and shut down the stress responses of the body, which causes you to
experience the stress more quickly and for longer periods of time. Recent studies
show that because of this, there are indeed links between continuous exposure to
stress and mental health issues in adolescents, such as depression, bipolar
disorders, schizophrenia, substance abuse, and anxiety disorders.

Coping Strategies

Manage your time - The feeling of being overwhelmed with tasks can be
addressed by managing your time wisely. One must learn to set goals, standards,
and limits when planning your days and weeks.
Talk it out. When you are feeling at a loss or overwhelmed with life, it is always
best to let it out and talk to someone you can trust and who you know can give
you sound advice.
Laugh. Enjoy yourself and have a good laugh. Studies have shown that laughter
relieves stress by stimulating your organs, soothing tension in your body and just
making you feel relaxed all over.

Rest. Learn to listen to your body and give it the rest it needs. Take a break
because you need it.

Move. Exercise not only takes your mind of stress, but it also gives you a positive
feeling all over. It has been discovered in researches that when a person exercises,
the brain releases endorphins – hormones associated with feeling good.

Be positive. Dealing with stress is mostly an internal battle, and so it is important

to train yourself to think positively.

Meditate. Studies have shown that meditating at the beginning, during, and at
the end of the day have positive results in helping you manage stress. Meditation
can be done anywhere and at any time.