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.

Reducing Stressors

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

Stress and anxiety

management skills

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

Muscle Relaxation– Tense and relax muscles

– Face

– Neck

– Shoulders

– Arms

– Hands

– Feet

Thanks for listening!

Questions? Comments?