“Stress is your body’s reaction to a challenge of demand”.
As high school students, an accumulation of stress in our bodies is perhaps a natural response to meet the standards and expectations surrounding ourselves and those around us. Stress is officially defined as “a physical, mental, or emotional factor that causes bodily or mental tension”, and it can largely affect our thoughts and behaviors. While stress is a part of our body’s natural fight or flight response, an excessive amount of stress may lead to mental health issues.
While feeling ‘stressed’ in response to certain tasks may be normal and healthy, there are some common symptoms that indicate chronic stress. Chronic stress, unlike acute stress, carries on for long periods of time (e.g. weeks/months) and is accompanied by long-term stress triggers such as a familial discord or lack of supportive friendship groups. Chronic stress can have physical, cognitive, emotional or behavioral symptoms through which it can be identified. These include irritability (which can be extreme), fatigue, headaches, difficulty concentrating, or an inability to do so, rapid, disorganized thoughts, difficulty sleeping, digestive problems, changes in appetite, feeling helpless, a perceived loss of control, low self-esteem, nervousness, frequent infections or illnesses.
Here are a few simple tips that you can follow that will leave you feeling so much better:
- Move
Dopamine and serotonin (our friendly happy neurotransmitters) are produced when you do any exercise… run, jump, play with your dog, anything that’ll get your heart pumping. You’ll be left feeling refreshed and de-stressed. - Sleep
Man, do most people here need so much more sleep than we’re getting. With schoolwork, activities, relationships, responsibilities (wow), sleep seems like it’s always out of reach. No wonder most people here consider coffee to be their holy relic (ALL HAIL COFFEE). However try to avoid it after 2 p.m, later switching to green tea is the way to go! With sleep deprivation, some higher cognitive functions are dampened. But seriously, just try going to bed a little earlier or at least regularly at the same time so your body is able to recover from the day. And the next day, boom, you’ll feel like a new person. Having trouble falling asleep? Here are some useful tips. - A healthy diet
You know those greens and veggies you always leave on the side of your plate because you don’t like them? Well, let me tell you, complex carbohydrates like peas, carrots, spinach, quinoa, whole wheat bread, couscous, and the list goes on! They make you feel so much better. They lower blood sugar levels (which is a bonus) and increase serotonin levels – the ‘feel-good’ chemical. You can always grab some fruits from Santai or the from the cashier in the canteen! The Salad Bar is always a good healthy option during lunchtime! - Meditation
A little bit of mindfulness can honestly go a long way. Take some time to just reflect on your day, three things you are grateful for and be in the present. Settle down in a chair, relax your shoulders, close your eyes and concentrate on your breath. In and out. It’s okay to zone out but try to focus back on the current moment and release your tension. Take baby steps, start with 3 minutes of meditation and then slowly try going for longer durations. Here’s something to get you started. - Technology
Technology is the bread and butter of our generation, however recent research from the University of Gothenburg, Sweden revealed that the extensive use of cell phones and computers is linked to increased stress in young adults. It might sound harsh, but the only way to combat this is to reduce your usage! Start small, like no social media before bed, putting your phone on airplane mode or do not disturb before going to bed. Also, be present! Often times we get so involved in technology that we don’t live in the moment. Try strategies like no devices during dinner time or talking to someone in real life before looking at notifications, stay off of social media in the morning!
Helpful Resources:
- Happify “A brain-training app based on research showing that some types of activity can help you combat negativity, anxiety, and stress while fostering positive traits like gratitude and empathy.”
- “Understanding Chronic Stress”: To learn more about the development of chronic stress and how to manage it, check out this article from the American Psychology Society
- A helpful TED talk on this issue: From stress to resilience | Raphael Rose | TEDxManhattanBeach
Works Cited
“How to Manage the Digital-related Stress of Technology.” OpenLearn. May 23, 2018. https://www.open.edu/openlearn/health-sports-psychology/mental-health/how-manage-the-digital-related-stress-technology.
Lebowitz, Shana. “24 Smart Ways to Stress Less About Technology.” Greatist. May 31, 2019. https://greatist.com/happiness/relieve-tech-stress#7.
“Stress Test Title.” HelpGuide.org. November 11, 2019. https://www.helpguide.org/articles/stress/stress-symptoms-signs-and-causes.htm.
“Stress and Your Health: MedlinePlus Medical Encyclopedia.” MedlinePlus. https://medlineplus.gov/ency/article/003211.htm#targetText=Stress is a feeling of, danger or meet a deadline.
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