Project Report on

STRESS MANAGEMENT AMONG TEENAGERS

In partial fulfilment of requirement for the

Award of Degree of M.Com

Subject:
Organisational Behaviour

Submitted By:
Mr.HiteshRohra
Roll No. 117
M.Com. Part II, Semester IV

Under the Guidance of:

Prof. Mrs. Kajal Bhojwani

SMT. CHANDIBAI HIMATHMAL MANSUKHANI COLLEGE

ULHASNAGAR 421003

UNIVERSITY OF MUMBAI
2015 2016
~1~

Stress
Management
Among Teenagers

~2~

DECLARATION

I, Mr. Hitesh Rohra student of SMT. CHANDIBAI HIMATMAL

MANSUKHANI COLLEGE, ULHASNAGAR studying in M.Com Part
~3~

II, Semester IV, hereby declare that I have completed this project on
StressManagementAmongTeenagers.forthesubjectOrganisational
Behaviourin the academic year 2015-16.The information submitted is true
and original to the best of my knowledge.

_______________
Mr.HiteshRohra

~4~

ACKNOWLEGEMENT
To list who all have helped me is difficult because they are so
numerous and the depth is so enormous.
I would like to acknowledge the following as being idealistic
channels and fresh dimensions in the completion of this project
I take this opportunity to thank the University of Mumbai
forgiving me chance to do this project.
I would like thank my Principal, Dr. Manju Lalwani Pathak for
providing the necessary facilities required for completion of this
project.
I would also like to express my sincere gratitude towards my
project guide Prof. Mrs. Kajal Bhojwani whose guidance and
care made the project successful.
I would like to thank my college library, for having provided
Various reference books and magazines related to my project.
Lastly I would like to thank each & every person who directly or
indirectly helped me in completion of the project especially my
parents & peers who supported me throughout my project

~5~

Executive Summary
This report deals with the phenomenon of work-related stress. It looks at the most
important risk factors and whether they are related to demands at work or to
organisational aspects. It also examines the potential outcomes of stress at individual,
organisational and societal level. Work-related stress has been identified as a significant
cause of absence from work and is associated with ill-health outcomes such as
cardiovascular diseases, musculoskeletal disorders and repetitive strain injuries. The
report also examines how the phenomenon has been dealt with across the EU and looks at
interventions set up to prevent and manage work-related stress.
Work-related stress is difficult to measure and evaluate as it is challenging to
operationalise the concept. Much depends on definitions and methodologies selected.
Trends on the incidence of work-related stress tend to vary between countries. Data
reported in the national contributions provide evidence of an increase of work-related
stress in, for example, Germany, Denmark, Estonia and Ireland, a decline in Finland,
Sweden, Romania and Norway and rather stable levels in Belgium and the United
Kingdom. Specific occupations seem to be more likely to suffer from work-related stress.
Female workers are more likely to report higher incidences of stress than men. Age, on
the other hand, does not seem to have a clear relationship with stress as studies from
different countries present contradicting findings. A Danish study shows that individuals
who work in an area which demands a lower range of skills have lower levels of stress
while studies from the Czech Republic, Poland and Spain confirm that stress incidence
tends to rise with the educational level.

~6~

TABLE OF CONTENTS
Sr. No.
1.

TOPICS
INTRODUCTION TO STRESS

Page No.

3-12

1.1 Sample Size

1.2 Sample Unit
1.3 Objectives
1.4 Hypothesis
1.5 Stress in biological terms
1.6 Good-stress V/S Bad-stress

2.

TYPES OF STRESS

13-18

2.1 Chronic stress

2.2 Compressive stress
2.3Time stress
2.4 Anticipatory stress
2.5 Situational stress
2.6 Encounter stress
2.7 Acute stress
2.8 Emotional stress
2.9 Physical stress
2.10 Social stress

3.

STRESS MANAGEMENT

19-28

3.1 Why stress management?

3.2 How to keep stress under control.

4.

3.3 Stress testing

TEENAGERS AND STRESS
4.1 Causes for stress among teenagers.
4.2 Result of stress among teenagers
4.3 Stress management for teenager
4.4 Importance of Stress Management
~7~

29-51

5.

4.5 Famous stress testing method for teenager

DATA INTERPRETATION AND ANALYSIS

52-64

5.1 Pie-Chart Interpretation

5.2 Conclusion

6.
7.

5.3 Recommendation
APPENDIX(Questionnaire)
BIBLIOGRAPHY

~8~

65-66
67

INTRODUCTION TO STRESS
Stress is a feeling that's created when we react to particular events. It's the
body's way of rising to a challenge and preparing to meet a tough situation
with focus, strength, stamina, and heightened alertness.
The events that provoke stress are called stressors, and they cover a whole
range of situations everything from outright physical danger to making a
class presentation or taking a semester's worth of your toughest subject. A lot
of research has been conducted into stress over the last hundred years. Some
of the theories behind it are now settled and accepted; others are still being
researched and debated. During this time, there seems to have been
something approaching open warfare between competing theories and
definitions: Views have been passionately held and aggressively defended.
What complicates this is that intuitively we all feel that we know what stress
is, as it is something we have all experienced. A definition should therefore
be obviousexcept that it is not.
Definition:
Hans Selye was one of the founding fathers of stress research. His view in
1956 was that stress is not necessarily something bad it all depends on
how you take it. The stress of exhilarating, creative successful work is
beneficial, while that of failure, humiliation or infection is detrimental.
Selye believed that the biochemical effects of stress would be experienced
irrespective of whether the situation was positive or negative. Since then, a
great deal of further research has been conducted, and ideas have moved on.
Stress is now viewed as a "bad thing", with a range of harmful biochemical
and long-term effects. These effects have rarely been observed in positive
~9~

situations. The most commonly accepted definition of stress (mainly

attributed to Richard S Lazarus) is that
Stress is a condition or feeling experienced when a person perceives that demands
exceed the personal and social resources the individual is able to mobilize.
In short, it's what we feel when we think we've lost control of events. This is
the main definition used by this section of Mind Tools, although we also
recognize that there is an intertwined instinctive stress response to
unexpected events. The stress response inside us is therefore part instinct
and part to do with the way we think.
In our fast paced world, it is impossible to live without stress, whether you
are a student or a working adult. There is both positive and negative stress,
depending on each individuals unique perception of the tension between the
two forces. Not all stress is bad. For example, positive stress, also known as
Eustress, can help an individual to function at optimal effectiveness and
efficiency. Hence, it is evident that some form of positive stress can add
more color and vibrancy to our lives. The presence of a deadline, for
example, can push us to make the most of our time and produce greater
efficiency. It is important to keep this in mind, as stress management refers
to using stress to our advantage, and not on eradicating the presence of stress
in our lives. On the other hand, negative stress can result in mental and
physical strain. The individual will experience symptoms such as tensions,
headaches, irritability and in extreme cases, heart palpitations. Hence, whilst
some stress may be seen as a motivating force, it is important to manage
stress levels so that it does not have an adverse impact on your health and
relationships. Part of managing your stress levels include learning about how
stress can affect you emotionally and physically, as well as how to identify
~ 10 ~

you are performing at your optimal stress level (OSL) or if you are
experiencing negative stress. This knowledge will help you to identify when
you need to take a break, or perhaps seek professional help. It is also your
first step towards developing techniques to managing your stress levels.
Modern day stresses can take the form of monetary needs, or emotional
frictions. Competition at work and an increased workload can also cause
greater levels of stress. How do you identify if you are suffering from
excessive stress? Psychological symptoms commonly experienced include
insomnia, headaches and an inability to focus. Physical symptoms take the
form of heart palpitations, breathlessness, excessive sweating and
stomachaches. What causes stress? There are many different causes of stress,
and that which causes stress is also known as a stressor. Common lifestyle
stressors include performance, threat, and bereavement stressors, to name a
few. Performance stressors are triggered when an individual is placed in a
situation where he feels a need to excel. This could be during performance
appraisals, lunch with the boss, or giving a speech. Threat stressors are
usually when the current situation poses a dangerous threat, such as an
economic downturn, or from an accident. Lastly, bereavement stressors
occur when there is a sense of loss such as the death of a loved one, or a
prized possession. Thus, there are various stressors, and even more varied
methods and techniques of dealing with stress.

~ 11 ~

1.1 SAMPLE SIZE

I have taken 100 teenagers. As I wanted to cover all teenage groups I
distributed my questionnaire among different age groups of teenage that is
from 14years-19years and got to know about their general point of view
towards stress and stress management.
1.2 SAMPLE UNIT
My sample unit is Teenagers as my research is to study stress among
them. Teenagers face stress because of many problems thus I tried
covering all kinds of them considering their age, financial status and
studies.

~ 12 ~

1.3OBJECTIVES
1.
2.
3.
4.
5.

To evaluate the level of stress among the teenagers.

The study aims to help teenagers get rid of stress.
To examine whether stress and stress management is important.
To study the opinion of teenagers towards stress.
To study the status of stress in a teenagers life.

~ 13 ~

1.4HYPOTHESIS
1. Teenagers are stressed without any doubt
2.
3.
4.
5.

Teenagers feel stressed mostly because of academic reasons.

If ask teenagers they would never want stress.
Stress management is important.
Teenagers feel physically and mentally unhealthy because of stress.

1.5 STRESS IN BIOLOGICAL TERM

Stress is a biological term which refers to the consequences of the failure of a
human or animal body to respond appropriately to emotional or physical
threats to the organism, whether actual or imagined. It includes a state of
alarm and adrenaline production, short-term resistance as a coping
mechanism, and exhaustion. It refers to the inability of a human or animal
body to respond. Common stress symptoms include irritability, muscular
tension, and inability to
Concentrate and a variety of physical reactions, such as headaches and
accelerated heart rate. The term "stress" was first used by the endocrinologist
Hans Selye in the 1930s to identify physiological responses in laboratory
animals. He later broadened and popularized the concept to include the
perceptions and responses of humans trying to adapt to the challenges of
everyday life. In Selye's terminology, "stress" refers to the reaction of the
organism, and "stressor" to the perceived threat. Stress in certain
circumstances may be experienced positively. The term is commonly used
by laypersons in a metaphorical rather than literal or biological sense, as a
catch-all for any perceived difficulties in life. It also became a euphemism, a
way of referring to problems and eliciting sympathy without being explicitly
confessional, just "stressed out". It covers a huge range of phenomena from
~ 14 ~

mild irritation to the kind of severe problems that might result in real
breakdown of health. In popular usage almost any event or situation between
these extremes could be described as stressful. The human body responds to
stressors by activating the nervous system and specific hormones.
The hypothalamus signals theadrenal glands to produce more of the
hormones adrenaline and cortisol and release them into the bloodstream.
These hormones speed up heart rate, breathing rate, blood pressure, and
metabolism. Blood vessels open wider to let more blood flow to large
muscle groups, putting our muscles on alert. Pupils dilate to improve vision.
The liver releases some of its stored glucose to increase the body's energy.
And sweat is produced to cool the body. All of these physical changes
prepare a person to react quickly and effectively to handle the pressure of the
moment.
This natural reaction is known as the stress response. Working properly, the
body's stress response enhances a person's ability to perform well under
pressure. But the stress response can also cause problems when it overreacts
or fails to turn off and reset itself properly.

~ 15 ~

1.6 GOOD STRESS V/S BAD STRESS

The stress response (also called the fight or flight response) is critical during
emergency situations, such as when a driver has to slam on the brakes to
avoid an accident. It can also be activated in a milder form at a time when
the pressure's on but there's no actual danger like stepping up to take the
foul shot that could win the game, getting ready to go to a big dance, or
sitting down for a final exam. A little of this stress can help keep you on
your toes, ready to rise to a challenge. And the nervous system quickly
returns to its normal state, standing by to respond again when needed. But
stress doesn't always happen in response to things that are immediate or that
~ 16 ~

are over quickly. Ongoing or long-term events, like coping with a divorce or
moving to a new neighborhood or school, can cause stress, too.
Long-term stressful situations can produce a lasting, low-level stress that's
hard on people. The nervous system senses continued pressure and may
remain slightly activated and continue to pump out extra stress hormones
over an extended period. This can wear out the body's reserves, leave a
person feeling depleted or overwhelmed, weaken the body's immune system,
and cause other problem Stress has often been misunderstood to be negative,
with few people acknowledging the importance and usefulness of positive
stress. In our everyday lives, stress is everywhere and definitely
unavoidable; hence our emphasis should be on differentiating between what
is good stress, and what is bad. This will help us to learn to cope with
negative stress, and harness the power of positive stress to help us achieve
more. There are 4 main categories of stress, namely Eustress, Distress,
Hyper stress and Hypo stress. Negative stress can cause many physical and
psychological problems, whilst positive stress can be very helpful for us.
Heres how we differentiate between them.
Eustress:
This is a positive form of stress, which prepares your mind and body for the
imminent challenges that it has perceived. Eustress is a natural physical
reaction by your body which increases blood flow to your muscles, resulting
in a higher heart rate. TEENAGERS before a examination would do well
with Eustress, allowing them to derive the inspiration and strength that is
needed.
Distress:

~ 17 ~

We are familiar with this word, and know that it is a negative form of stress.
This occurs when the mind and body is unable to cope with changes, and
usually occurs when there are deviations from the norm. They can be
categorized into acute stress and chronic stress. Acute stress is intense, but
does not last for long. On the other hand, chronic stress persists over a long
period of time. Trigger events for distress can be a change in routine that the
person is unable to handle or cope with.
Hyper stress:
This is another form of negative stress that occurs when the individual is
unable to cope with the workload. Examples include highly stressful studies,
assignments and coaching which require longer working hours than the
individual can handle. If you suspect that you are suffering from hyper
stress, you are likely to have sudden emotional breakdowns over
insignificant issues, the proverbial straws that broke the camels back. It is
important for you to recognize that your body needs a break, or you may end
up with severe and chronic physical and psychological reactions.
Hypo stress:
Lastly, hypo stress occurs when a person has nothing to do with his time and
feels constantly bored and unmotivated. This is due to an insufficient amount
of stress; hence some stress is inevitable and helpful to us

~ 18 ~

TYPES OF STRESS
2.1 CHRONIC STRESS
Chronic stress is the response to emotional pressure suffered for a prolonged
period over which an individual perceives he or she has no control. It
involves an endocrine system response in which occurs a release
of corticosteroids. While the immediate effects of stress hormones are
beneficial in a particular situation, long-term exposure to stress creates a
high level of these hormones that remains constant. This may lead to high
blood pressure (and subsequently heart disease), damage to muscle tissue,
inhibition of growth, suppression of the immune system, and damage
to mental health.
2.2 COMPRESSIVE STRESS
Compressive stress is the stress applied to materials resulting in
their compaction (decrease of volume). When a material is subjected to
compressive stress, then this material is under compression. Usually,
compressive stress applied to bars, columns, etc. leads to shortening.
Loading a structural element or a specimen will increase the compressive
stress until the reach of compressive strength. According to the properties of
the material, failure will occur as yield for materials with ductile behavior
(most metals, some soils and plastics) or as rupture for brittle behavior
(geometries, cast iron, glass, etc).In long, slender structural elements -- such
as columns or truss bars -- an increase of compressive force leads to
structural failure due to buckling at lower stress than the compressive
strength. Compressive stress has stress units (force per unit area), usually

~ 19 ~

with negative values to indicate the compaction. However in geotechnical

engineering, compressive stress is represented with positive values.
2.3 TIME STRESS
You experience time stress when you worry about time, or the lack thereof.
You worry about the number of things that you have to do, and you fear that
you'll fail to achieve something important. You might feel trapped, unhappy,
or even hopeless. Common examples of time stress include worrying about
deadlines or rushing to avoid being late for a lecture.
2.4 ANTICIPATORY STRESS
Anticipatory stress describes stress that you experience concerning the
future. Sometimes this stress can be focused on a specific event, such as an
upcoming presentation that you're going to give. However, anticipatory
stress can also be vague and undefined, such as an overall sense of dread
about the future, or a worry that "something will go wrong."
2.5 SITUATIONAL STRESS
You experience situational stress when you're in a scary situation that you
have no control over. This could be an emergency. More commonly,
however, it's a situation that involves conflict, or a loss of status or
acceptance in the eyes of your group. For instance, getting laid off or making
a major mistake in front of your Teachers or relatives or friends are
examples of events that can cause situational stress. Situational stress often
appears suddenly, For example, you might get caught in a situation that you
completely failed to anticipate. To manage situational stress better, learn to
be more self-aware. This means recognizing the "automatic" physical and
~ 20 ~

emotional signals that your body sends out when you're under pressure.
Conflict is a major source of situational stress. Learn effective conflict
resolution skills, so that you're well-prepared to handle the stress of conflict
when it arises. It's also important to learn how to manage conflict in
meetings, since resolving group conflict can be different from resolving
individual issues. Everyone reacts to situational stress differently, and it's
essential that you understand both the physical and emotional symptoms of
this stress, so that you can manage them appropriately. For instance, if your
natural tendency is to withdraw emotionally, then learn how to think on your
feet and communicate better during these situations. If your natural response
is to get angry and shout, then learn how to manage your emotions.
2.6 ENCOUNTER STRESS
Encounter stress revolves around people. You experience encounter stress
when you worry about interacting with a certain person or group of people
you may not like them, or you might think that they're unpredictable.
Encounter stress can also occur if your role involves a lot of personal
interactions with customers or clients, especially if those groups are in
distress. For instance, physicians and social workers have high rates of
encounter stress, because the people they work with routinely don't feel well,
or are deeply upset. This type of stress also occurs from "contact overload":
when you feel overwhelmed or drained from interacting with too many
people.
2.7 ACUTE STRESS
Acute stress is your body's immediate reaction to a new challenge, event, or
demand -- the fight or flight response. As the pressures of a near-miss
~ 21 ~

automobile accident, an argument with a family member or a costly mistake

at work sink in, your body turns on this biological response. Acute stress
isn't always caused by negative stress; it's also the experience you have
when riding a roller coaster or having a person jump out at you in a haunted
house. Isolated episodes of acute stress should not have any lingering health
effects. In fact, they might actually be healthy for you -- as these stressful
situations give your body and brain practice in developing the best response
to future stressful situations.
Acute stress is the most common form of stress among humans
worldwide. Acute stress deals with the pressures of the near future or
dealing with the very recent past. This type of stress is often
misinterpreted for being a negative connotation. While this is the case in
some circumstances, it is also a good thing to have some acute stress in
life. Running or any other form of exercise is considered an acute
stressor. Some exciting or exhilarating experiences such as riding a roller
coaster is an acute stress but is usually very fun. Acute stress is a short
term stress and in result, does not have enough time to do the damage
that long term stress causes.
2.8 EMOTIONAL STRESS
A condition which occurs when a person is under stress affecting their
emotions. The presence of anxiety, of a depressive mood or of a conflict
within the mind because of any kind of emotional situation or problem
maybe cause by a loved one, death, relations issues friends, parents etc.
Some of the symptoms of behavior during emotional stress are:

Mood swings
Trouble concentrating
Feeling tense and jumpy
Crying spells
~ 22 ~

 Loss of energy or enthusiasm

2.9 PHYSICAL STRESS
Physical Stress has a role in humans as a method of reacting to difficult and
possibly dangerous situations. The "fight or flight" response when one
perceives a threat helps the body exert energy to fight or run away to live
another day. This response is noticeable when the adrenal glands release
epinephrine, causing the blood vessels to constrict and heart rate to increase.
In addition, cortical is another hormone that is released under stress and its
purpose is to raise the glucose level in the blood. Glucose is the main energy
source for human cells and its increase during time of stress is for the
purpose of having energy readily available for over active cells. Some
symptoms of physical stress are:

Back pain, stiff neck, headaches

Gastrointestinal disturbances - constipation or diarrhea
Fatigue
Increased blood pressure
Heart palpitations
Sleeping problem - Insomnia
Problems with relationships
Shortness of breath
Weight gain or loss
Teeth grinding

2.10 SOCIAL STRESS

Social stress is stress that stems from ones relationships with others and
from the social environment in general. A person experiences stress when he
or she does not have the ability or resources to cope when confronted with
~ 23 ~

an external stimulus (stressor), or when they fear they do not have the ability
or resources. An event which exceeds the ability to cope does not necessarily
have to occur in order for one to experience stress, as the threat of such an
event occurring can be sufficient. This can lead to emotional, behavioral and
physiological changes that can put one under greater risk for
developing mental disorder and physical illness. Humans are social beings
by nature, as they typically have a fundamental need and desire to maintain
positive social relationships. Thus, they usually find maintaining positive
social ties to be beneficial. In particular, social relationships can offer
nurturance, foster feelings of social inclusion, and even lead to reproductive
success .As a result, anything that disrupts or threatens to disrupt their
relationships with others can result in social stress. This can include
low social status in society or in particular groups, giving a speech,
interviewing with potential employers, caring for a parents with a chronic
illness, meeting new people at a party, the threat of or actual death of a loved
one and discrimination.

STRESS MANAGEMENT
Stress management refers to the wide spectrum of
techniques and psychotherapies aimed at controlling a

~ 24 ~

person's levels of stress, especially chronic stress, usually for

the purpose of improving everyday functioning.
In this context, the term 'stress' refers only to a stress with significant
negative consequences, or distress in the terminology advocated by Hans
Selye, rather than what he calls Eustress, a stress whose consequences are
helpful or otherwise positive.
Stress produces numerous symptoms which vary according to persons,
situations, and severity. These can include physical health decline as well
as depression. The process of stress management is named as one of the keys
to a happy and successful life in modern society. Although life provides
numerous demands that can prove difficult to handle, stress management
provides a number of ways to manage anxiety and maintain overall wellbeing.
Despite stress often being thought of as a subjective experience, levels of
stress are readily measureable using various physiological tests, similar to
those used in polygraphs. Many practical stress management techniques are
available, some for use by health practitioners and others for self-help,
which may help an individual to reduce stress, provide positive feelings of
being in control of one's life and promote general well-being.
The effectiveness of the different stress management
techniques can be difficult to assess, as few of them have
received significant attention from researchers.
Consequently, the amount and quality of evidence for the
various techniques varies widely. Some are accepted as
effective treatments for use in psychotherapy, whilst others
with less evidence favoring them are considered alternative.
~ 25 ~

Many professional organizations exist to promote and

provide training in conventional or alternative therapies.
There are several models of stress management, each with distinctive
explanations of mechanisms for controlling stress. Much more research is
necessary to provide a better understanding of which mechanisms actually
operate and are effective in practice.
HISTORICAL BACKGROUND: Walter Cannon and Hans Selye used
animal studies to establish the earliest scientific basis for the study of
stress. They measured the physiological responses of animals to external
pressures, such as heat and cold, prolonged restraint, and surgical
procedures, and then extrapolated from these studies to human beings.
Subsequent studies of stress in humans by Richard Rahe and others
established the view that stress is caused by distinct, measureable life
stressors, and further, that these life stressors can be ranked by the median
degree of stress they produce (leading to the Holmes and Rahe Stress Scale).
Thus, stress was traditionally conceptualized to be a result of external insults
beyond the control of those experiencing the stress. More recently, however,
it has been argued that external circumstances do not have any intrinsic
capacity to produce stress, but instead their effect is mediated by the
individual's perceptions, capacities, and understanding.
It may seem that theres nothing you can do about stress. The bills wont
stop coming, there will never be more hours in the day, and your career and
family responsibilities will always be demanding. But you have more
control than you might think. In fact, the simple realization that youre in
control of your life is the foundation of stress management. Managing stress
~ 26 ~

is all about taking charge: of your thoughts, emotions, schedule, and the way
you deal with problems.

3.1 IMPORTANCE OF STRESS MANAGEMENT?

Stress is a normal psychological and physical reaction to the ever increasing
demands of life. Surveys show that most Indians experience challenges with
stress at some point during the year. In looking at the causes of stress,
remember that your brain comes hard-wired with an alarm system for your
protection. When your brain perceives a threat, it signals your body to
release a burst of hormones to fuel your capacity for a response. This has
been labeled the "fight-or-flight" response. Once the threat is gone, your
~ 27 ~

body is meant to return to a normal relaxed state. Unfortunately, the nonstop

stress of modern life means that your alarm system rarely shuts off.
That's why stress management is so important. Stress
management gives you a range of tools to reset your alarm system. Without
stress management, all too often your body is always on high alert. Over
time, high levels of stress lead to serious health problems. Don't wait until
stress has a negative impact on your health, relationships or quality of life.
Start practicing a range of stress management techniques today. Stress is the
physical and mental response of the body to demands made upon it. It is the
result of our reaction to outside events, not necessarily the events
themselves.
Not all stress is bad. We each function best and feel best at our own optimal
level of physiological arousal. We need some stress to get everyday things
done. Too little can lead to boredom and "rust out" - but too much can
produce "burn out".
Adaptive stress helps us rise to life's challenges. Adrenaline,
nor-adrenaline and glucose flow into our blood: we get a buzz of energy and
feel alert, focused, and creative. Negative stress occurs when our ability to
cope with life's demands crumbles. If we don't break down the stress
chemicals (e.g. through physical activity) they stay in the blood, preventing
us from relaxing. Eventually this results in a permanent state of stress. That
initial buzz turns to worry, irritability or panic. Challenges become threats;
we doubt our ability to do even simple things and problems appear
insurmountable.

~ 28 ~

Ever notice that a good laugh has a way of lightening your

burdens? Or maybe youve experienced a scenario like one of these. Your
day feels completely stressful and overwhelming, but then you coach
yourself to step away from the frenzy, collect your thoughts, make a list of
whats going on prioritizing whats important. Has your list ever helped
you discover that perhaps your day is more manageable than it seemed?

3.2 HOW TO KEEP STRESS UNDER CONTROL

What can you do to deal with stress overload or, better yet, to avoid it in the
first place? The most helpful method of dealing with stress is learning how
to manage the stress that comes along with any new challenge, good or bad.
Stress-management skills work best when they're used regularly, not just
when the pressure's on. Knowing how to "de-stress" and doing it when
~ 29 ~

things are relatively calm can help you get through challenging
circumstances that may arise.
Here are some things that can help keep stress under control:
Take a stand against over scheduling: If you're feeling stretched, consider
cutting out an activity or two, opting for just the ones that are most
important to you.
Be realistic: Don't try to be perfect no one is. And expecting others to
be perfect can add to your stress level, too (not to mention put a lot of
pressure on them!). If you need help on something, like schoolwork, ask
for it.
Get a good night's sleep: Getting enough sleep helps keep your body and
mind in top shape, making you better equipped to deal with any negative
stressors. Because the biological "sleep clock" shifts during adolescence,
many teens prefer staying up a little later at night and sleeping a little
later in the morning. But if you stay up late and still need to get up early
for school, you may not get all the hours of sleep you need.
Learn to relax: The body's natural antidote to stress is called the
relaxation response. It's your body's opposite of stress, and it creates a
sense of well-being and calm. The chemical benefits of the relaxation
response can be activated simply by relaxing. You can help trigger the
relaxation response by learning simple breathing exercises and then using
them when you're caught up in stressful situations. (Click on the button to
try one.) And ensure you stay relaxed by building time into your schedule
for activities that are calming and pleasurable: reading a good book or
making time for a hobby, spending time with your pet, or just taking a
relaxing bath.
~ 30 ~

 Treat your body well: Experts agree that getting regular exercise helps
people manage stress. (Excessive or compulsive exercise can contribute
to stress, though, so as in all things, use moderation.) And eat well to help
your body get the right fuel to function at its best. It's easy when you're
stressed out to eat on the run or eat junk food or fast food. But under
stressful conditions, the body needs its vitamins and minerals more than
ever. Some people may turn to substance abuse as a way to ease tension.
Although alcohol or drugs may seem to lift the stress temporarily, relying
on them to cope with stress actually promotes more stress because it
wears down the body's ability to bounce back.
Watch what you're thinking: Your outlook, attitude, and thoughts
influence the way you see things. Is your cup half full or half empty? A
healthy dose of optimism can help you make the best of stressful
circumstances. Even if you're out of practice, or tend to be a bit of a
pessimist, everyone can learn to think more optimistically and reap the
benefits.
Solve the little problems: Learning to solve everyday problems can give
you a sense of control. But avoiding them can leave you feeling like you
have little control and that just adds to stress. Develop skills to calmly
look at a problem, figure out options, and take some action toward a
solution. Feeling capable of solving little problems builds the inner
confidence to move on to life's bigger ones and it and can serve you
well in times of stress.
Build Your Resilience: Ever notice that certain people seem to adapt
quickly to stressful circumstances and take things in stride? They're cool
under pressure and able to handle problems as they come up. Researchers
~ 31 ~

have identified the qualities that make some people seem naturally
resilient even when faced with high levels of stress. If you want to build
your resilience, work on developing these attitudes and behaviors:

Think of change as a challenging and normal part of life.

See setbacks and problems as temporary and solvable.

Believe that you will succeed if you keep working toward your goals.

Take action to solve problems that crop up.

Build strong relationships and keep commitments to family and

friends.

Have a support system and ask for help.

Participate regularly in activities for relaxation and fun.

Common Stress Busters

1. Take deep breaths/practice deep breathing Watch your thoughts (make
them positive)
2. Visualize what you want to happen Feel proud of your accomplishments
3. Dont dwell on mistakes or weaknesses Do some muscle relaxation
4.
5.
6.
7.
8.

exercises
Exercise daily Prepare for tests early
Punch a pillow, scream, or kick a can Take one thing at a time
Eat a nutritious meal or snack Forgive yourself and others
Set realistic goals Do something fun every day
Do something nice for someone else Read or watch something

inspirational
9. Talk to a parent, friend, minister, teacher, or counselor
10.Eliminate all thoughts or sentences that start with What if
11.Four Steps to Problem Solving:
Brainstorm several solutions.
Think of the consequences of each solution (both good and bad).
Choose a solution.

~ 32 ~

 Evaluate

your

choice

with

an

adult.

3.3 STRESS TESTING

Stress testing (sometimes called torture testing) is a form of deliberately
intense or thorough testing used to determine the stability of a given system

~ 33 ~

or entity. It involves testing beyond normal operational capacity, often to a

breaking point, in order to observe the results. Reasons can include:

to determine breaking points or safe usage limits

to confirm intended specifications are being met

to determine modes of failure (how exactly a system fails)

to test stable operation of a part or system outside standard usage

Reliability engineers often test items under expected stress or even under
accelerated stress in order to determine the operating life of the item or to
determine modes of failure.
Speaking in scientific terms Stress testing provides information
about how your heart works during physical stress. Some heart problems are
easier to diagnose when your heart is working hard and beating fast. During
stress testing, you exercise (walk or run on a treadmill or pedal a stationary
bike) to make your heart work hard and beat fast. Tests are done on your
heart while you exercise.
A stress test can detect the following problems, which may suggest that your
heart isn't getting enough blood during exercise:
Abnormal changes in your heart rate or blood pressure
Symptoms such as shortness of breath or chest pain, especially if they
occur at low levels of exercise
Abnormal changes in your heart's rhythm or electrical activity
~ 34 ~

During a stress test, if you can't exercise for as long as

what is considered normal for someone your age, it may be a sign that not
enough blood is flowing to your heart. However, other factors besides CHD
can prevent you from exercising long enough (for example, lung
disease, anemia, or poor general fitness).Doctors also may use stress testing
to assess other problems, such as heart valve disease or heart failure.

~ 35 ~

TEENAGERS AND STRESS

Teens dont have jobs or bills and arent raising a family, so teenagers
dont have as much stress as adults. Not true! Just as with adults, stress is
an everyday part of life for teenagers and for children. Yes, they are
young, energetic, and resilient, but their lives are also full of changes and
challenges that you, an adult, no longer have. The signs and symptoms of
stress are similar to those of an adult, but the causes are totally different
and will require some differences in management. Also, stressors for
adolescents will include issues or situations that seem unimportant to
adults. Because adolescents are undergoing major physical and mental
changes, their bodies and minds are even more susceptible to major
stressors. In addition, adolescents are still acquiring coping skills through
experience and role modeling.
They are learning from everyone around them: parents,
teachers, coaches, and peers. Although their behavior is still
closely monitored at school with hall passes and tardy slips
and closed campuses, they also spend more time on their
own, often driving a car, working a part-time job,
babysitting younger siblings, etc. They are beginning to
assume adult responsibilities. For a teen, new and different
situations can be perceived as more difficult or painful than
for an adult who has dealt with similar situations several
times. In such a situation, your teen may or may not call on
you or another adult for advice. They may cope with the
situation by modeling peer behaviors or something theyve

~ 36 ~

learned in a movie or on television. The result may be even

more stressful to your teen, you, and your entire family.
Statistically, girls are more affected by stress than boys, but they will
respond by seeking help from others or consciously trying to reduce their
stress levels with displays of emotion. Boys tend to ignore stress or engage
in riskier behaviors. Both use healthy or unhealthy methods for dealing with
stress. Youve lived with your teen for years and suddenly he or she is a
stranger. Under that adolescent persona is the child you raised, and what
youve taught your child about dealing with problems is still there. However,
because of radical biological, psychological, and social changes in their
lives, teens truly are disoriented, so you will have to model adult coping
skills. The process is ongoing. In addition to managing all your other
responsibilities, you still have the responsibility of guiding your teen to
adulthood. Being young does not prevent you from experiencing
stress. You may feel anxious about your body changes, friendships, grades,
tests, family issues, homework, and work, lack of sleep, health, extracurricular activities, your future, or your love life. Stress is a normal part of
life and we all can learn how to reduce our stress, or cope with it.

~ 37 ~

4.1 CAUSES FOR STRESS AMONG TEENAGERS

Teenagers, like adults, may experience stress everyday and can benefit from
learning stress management skills. Most teens experience more stress when
they perceive a situation as dangerous, difficult, or painful and they do not
have the resources to cope. Teenagers face a specific kind of stress. It could
be problems at home--with parents, with siblings, an alcoholic parent,
divorce--or it could be problems at school--pressure from your teachers,
pressure from your friends, or pressure from your parents to do well.
The teen years are filled with inevitable ups and downs. Most teens are
exposed to a variety of stressors that can result in disappointment and
feelings of distress. Too much stress can lead to reduced motivation, anger,
sadness and physical problems, says licensed counselor Raychelle Cassada
Lohmann in arctic .Although just enough stress can be a good thing, stress
overload is a different story too much stress isn't good for anyone. For 4.1
example, feeling a little stress about a test that's coming up can motivate you
to study hard. But stressing out too much over the test can make it hard to
concentrate on the material you need to learn. Pressures that are too intense
or last too long, or troubles that are shouldered alone, can cause people to
feel stress overloaded for Psychology Today.
MAJOR CAUSES OF STRESS AMONG TEENAGERS
School
Academic pressures are a major source of stress for teens. In addition to
fulfilling her own academic dreams, meeting a parents academic
~ 38 ~

expectations can feel like a big weight to carry for a teen. This is particularly
true for those who do poorly in school or try to balance school work with
extracurricular activities, spending time with friends and chores with little
downtime.
Family Life
A teen is directly impacted by the issues that affect his family. The American
Academy of Child & Adolescent Psychiatry shares that arguments between
parents, a strained relationship with parents or siblings, a sick or injured
family member and a change in a familys financial status are common
stressors in a teens life. Even if a teen isnt the cause of a familys hardship,
like financial difficulties or a divorce, the events still affect his life.
Social Life
During the teen years, young people begin to focus more on their friends and
social connections because of the emotional, cognitive and social
development that occurs. A young person gains an increased social
awareness and starts to care more about how others feel and view her as she
develops. In addition to a teens romantic life or the desire for one, helping a
friend with problems, bullying and peer pressure can add stress to a young
persons life.
Social Concerns
A certain amount of disappointment and distress due to social concerns is
inevitable during the teen years. Peer pressure, dating and friendships are
some of the most common causes of distress in teens. Bullying and rejection
by peer groups or romantic partners can cause extreme feelings of distress.
When friendships go awry and romantic relationships break up, teens might
~ 39 ~

feel a strong sense of disappointment but more often than not also
experience accompanying feelings of grief, loss, frustration and even
depression.
Hormones
Puberty brings changes to the mind and body that can cause sadness in some
teens. The teenage years are characterized by a significant increase in sex
hormones. Girls are subjected to increases in estrogen and progesterone.
Teenage boys see a typical testosterone increase of 10 times the levels
present before puberty. These hormonal shifts can cause emotional changes
and turmoil.
Academic Issues
Academic issues are a primary cause of distress and disappointment for
many teens. Teens who don't achieve their full academic potential may
become frustrated when they receive poor or failing grades. Similarly, teens
who are used to excelling in their courses may feel disappointed and
distressed due to the same issues. They may worry about the future and
become overwhelmed when thinking about college and careers. Or they may
feel distressed because they believe they've disappointed their parents' or
their own expectations and teens with learning disabilities may face a
number of additional social and emotional issues that can result in
disappointment and distress.
Family Relationships

~ 40 ~

Family concerns, especially issues such as divorce, illness of a parent or

family member, fighting with siblings or parents or any type of abuse, can be
a significant cause of teen distress or disappointment. When parents decide
to separate or remarry, teens might not only feel an intense sense of
disappointment and loss but also experience accompanying feelings of
distress or guilt, according to Kids health.
Busy Schedules
Juggling academics, family obligations, extracurricular activities and
relationships can feel like a full-time job to many teens. Packed schedules
and not enough time to have fun and de-stress can feel disappointing and
lead to distress, especially when teens need to make compromises between
activities. A teen may need to choose between attending a family party and a
date with a potential romantic partner, or decide whether to skip an athletic
event in order to study. And many teens experience the health consequences
of frenetic, jammed schedules, says Dr. Anisha Abraham, chief of adolescent
medicine at Georgetown University Hospital in a 2008 interview with "The
Washington Post.
Stresses teens face may also include:
High competition for jobs - the feeling that there are no jobs out there
Education choices - after high school, paying for college
Financial pressures - part time work is scarce and parents don't have as
much money as they did 20 years ago
Disfunctional families - teens from divorced families, alcoholic, or
abusive families.
Blended families - teens may feel out of place
You're experiencing--or facing--a change in schools.
~ 41 ~

 Your physical development is behind or ahead that of most of your

classmates.
There are problems at home: parents fighting, an alcoholic parent, a
serious illness in the family, money worries, a parental separation or
divorce, psychological or physical abuse from a parent or sibling.
Someone close to you died in the past year--a grandparent, parent or
other close relative, a special friend, or a pet.
Everyone in your life seems to expect a lot of you now--from the coach at
P.E. to all your teachers and your parents.
You're feeling a lot of conflicting things: sometimes loving and
sometimes feeling close to hating your parents; wanting to be on your
own, but sometimes secretly wishing you could be a little kid and totally
taken care of again; feeling close to, yet competitive with, a good friend;

wanting to be a good person, but feeling that, lots of times, you fall short.
Having a job
Extra-curricular activities that are time consuming
Not fitting in to a social group
School expectations
Parent expectations
Being unable to prioritize things -- it all seems important
Being pushed & pulled by different classes
Lack of preparedness from middle school
Schoolwork
Parents
Romantic relationships
Problems with friends
Siblings
School demands and frustrations
Negative thoughts and feelings about themselves
Changes in their bodies
Problems with friends and/or peers at school
Unsafe living environment/neighborhood
~ 42 ~

Separation or divorce of parents

Chronic illness or severe problems in the family
Death of a loved one
Moving or changing schools
Taking on too many activities or having too high expectations
Family financial problems

Some teens become overloaded with stress. When it happens, inadequately

managed stress can lead to anxiety, withdrawal, aggression, physical illness,
or poor coping skills such as drug and/or alcohol use.
When we perceive a situation as difficult or painful,
changes occur in our minds and bodies to prepare us to respond to danger.
This Fight, flight, or freeze at response includes faster heart and breathing
rate, increased blood to muscles of arms and legs, cold or clammy hands and
feet, upset stomach and/or a sense of dread. The same mechanism that turns
on the stress response can turn it off. As soon as we decide that a situation is
no longer dangerous, changes can occur in our minds and bodies to help us
relax and calm down. This A relaxation response includes decreased heart
and breathing rate and a sense of well being. Teens that develop a relaxation
response and other stress management skills feel less helpless and have more
choices when responding to stress.
Some stressful situations can be extreme and may
require special attention and care. Posttraumatic stress disorder is a very
strong stress reaction that can develop in people who have lived through an
extremely traumatic event, such as a serious car accident, a natural disaster
like an earthquake, or an assault like rape.

~ 43 ~

Some people have anxiety problems that can cause them

to overreact to stress, making even small difficulties seem like crises. If a
person frequently feels tense, upset, worried, or stressed, it may be a sign of
anxiety. Anxiety problems usually need attention, and many people turn to
professional counselors for help in overcoming them.
Everyone experiences stress a little differently. Some
people become angry and act out their stress or take it out on others. Some
people internalize it and develop eating disorders or substance abuse
problems. And some people who have a chronic illness may find that the
symptoms of their illness flare up under an overload of stress.

~ 44 ~

~ 45 ~

4.2 RESULT OF TEENAGERS UNDER STRESS

When you're under stress, you may start feeling overwhelmed: you have too
much to do in too little time; you can't possibly do everything you feel you
must do. You may feel angry, unfairly judged, and impatient with yourself
and others. You may feel you don't have enough time to have fun or to be
with the people you most enjoy. You may cry and get upset about small
things. You may worry about everything. There are a number of different
results from stress. These results include stomach aches and diarrhea, for
example, before exams or a much anticipated date or other major event.
Although some teens may not be affected a great deal by stress, other teens
have chronic problems such as irritable bowel syndrome or colitis, or
diarrhea and constipation may alternate. Some of these problems can be
avoided.
Some symptoms of stress include:
increased heart rate
rapid breathing
stammering
headaches; stomach aches; chest pains
diarrhea
sweating

~ 46 ~

 sleeplessness
alcohol and drug addiction
Tune out in class rather than pay attention;

Cut short class preparation time;

Settling for lower grades;

Lose control over emotions;
Breaking rules;
Truancy;
Behavioral problems cutting class;
Difficulty getting out of bed;
Give up on seeking solutions for problems and
Withdrawal from social participation.
Less energy and fatigue;
Difficulty sleeping;
infections, migraines, back pain, flaring up of skin problems etc;
Racing heart/high blood pressure;
~ 47 ~

Feeling overwhelmed;

Mood swings;
Increased negative mood and rebellion;
Difficulty concentrating;
Unwanted or racing thoughts;
Increased intake of comfort foods; and
Increased use of over the counter medications and prescription pain pills.
Stress symptoms are not to be feared, but they do signal that you are not
managing your life effectively. They indicate that changes need to be
made sooner or later, or more nervous consequences may follow.
Major impacts of stress on teenagers:
Use of Drugs and Alcohol
Teens often engage in risky behaviors because the decision-making part of
the brain, the pre-frontal cortex, does not completely develop until the mid20s, according to SAMA. By the time teens reach the 12th grade, about 71
percent have tried alcohol and 48 percent have tried some form of illegal
drug, according to the Colorado State University extension program.
Experimenting is risky, however, and can lead to substance abuse. Peer
pressure can influence alcohol and drug use, but the university reports teens
usually use drugs and alcohol to improve mood, receive social rewards,
reduce negative feelings or avoid social rejection.
~ 48 ~

 Slow Brain Development

SAMA notes that psychoactive substances such as drugs and alcohol prevent
normal brain development and can actually damage the brain because they
alter the function of neurotransmitters, which are chemical messengers in the
brain. The developing neural connections in the brain are fragile, and when
chemicals alter the neurotransmitters, the connections can become damaged.
Psychoactive substances also alter perception as well.
Problems from Substance Abuse
Substance abuse can interfere with a teens life in many ways. When teens
use psychoactive substances, they may have problems in school, develop
mental health problems or aggravate physical health problems. Teens who
already have mental health problems may get worse if they use alcohol or
drugs. Peer relationships also suffer when teens abuse drugs or alcohol, and
the risk of a motor vehicle accident from driving while impaired increases.
Substance abuse increases stress in the family, and if a teen becomes
addicted, she may face life-long consequences.

Physical Effects
Although all illicit drugs and alcohol affect the brain, many have other
physical effects. Alcohol causes liver damage, reduces sensitivity to pain and
lowers resistance to disease. Cocaine can impair vision and cause extreme
anxiety and restlessness, nausea, seizures and deterioration of tissue inside
the nose. Amphetamines can cause a loss of appetite, increased heart rate
~ 49 ~

and blood pressure and sleeplessness. Methamphetamine destroys tissues

throughout the body because it damages blood vessels, according to the
Public

Broadcasting

Systems

Frontline

website.

In

addition,

methamphetamine severely damages teeth, leading to broken, stained and

rotten teeth, a condition called meth mouth.

~ 50 ~

4.3 STRESS MANAGEMENT FOR TEENAGERS

The teen years are some of the most stressful. However, with a little insight
and some careful management there is no reason why stress should escalate
and become debilitating. These tips may be useful for parents, caregivers,
teachers, friends, relatives and of course, teens.
Know the Enemy: Stress is the feeling that you can't properly cope with a
task, event or situation. It's the sense of being overwhelmed. This is
frequently accompanied by a fear of what may happen as a result of not
being able to cope. Stress is demanding both physically and emotionally.
So, getting to know the enemy is about identifying the things that make
you stressed so that you can learn to adapt your responses to them and, if
necessary, seek help from others.
Fatigue: The teen years are frequently accompanied by the desire for
sleep. Many teens have cat-naps at the drop of a hat. This is quite normal
and is part of the developmental process that teens go through. It is
important not to confuse this with fatigue. Fatigue is the sense of being
tired all the time and it is accompanied by a discouraging mood and
negative emotions. This is a sign of stress and relates back to tip 1, know
your enemy.'
Body Language: When someone is under stress the body is constantly
communicating the fact. It doesn't mean we hear or see the signs. It's true
that we have learned to mask the outward signs of stress, but masking
stress does not mean it doesn't exist. Masking is itself a fairly demanding
task. Our body communicates in many different ways. Our blood
pressure goes up, we may get stomach upsets and a variety of other
symptoms .. Irritability, anger, fidgeting, difficulty sleeping, pen chewing,
~ 51 ~

lip biting, hair pulling, nail chewing - the list goes on. So, if someone
alerts you to any of these, or you see them in yourself, it's time to take
stock.
Diet: A well rounded diet isn't just about doing what people think is good
for you. Well, in fact it is, but that's because a diet of processed foods and
sweet drinks has a profound effect on mood. Fruit, fiber and avoidance of
junk foods will quite simply make you feel better.
Sleep: Not much guidance required here you may be thinking. And you
may be correct. However the pattern of sleep with many teens is really
disrupted andcan have a powerful and negative effect on mood. Sleep is
restorative but it needs to be regular and not alcohol fueled.
Self regulation: My final tip is about finding your limits and staying
within them. If you experience stress it means something is out of kilter
and whatever that is has stepped outside your comfort zone. We can learn
to cope with stress as we get older and your limits can adjust accordingly.
Take the example of an over-ambitious teen. They may set goals they are
able to achieve, but at a cost. The cost may simply be set against some
other activity or it may be chipping away at their wellbeing. Kids often
do things to please others rather than themselves, so it can be important
for parents not to set the bar too high and to encourage a rounded life. To
feel a little stretched is good but to be stretched to breaking point is good
for nothing.
Looking after you: Be kind to yourself. Give yourself "me time" in which
you can choose what you want to do: Rest; do nothing; try a relaxation
technique, massage or yoga; have a long hot bath; spend time with

~ 52 ~

friends; treat yourself to something special. Taking proper breaks and

eating well do help to combat stress.
Confronting the problem: Try to stand back and look at the problem
carefully. Break it down into manageable parts. Talk it through with
someone else, brainstorm solutions, or get help if you need it. Try to
manage your time effectively and learn to say "NO". Avoidance won't
make the problem go away and can often make it worse. Leaving
everything to the last minute is a major source of stress for students.
Think about why you are finding it hard to get started: uncertainty about
how to do the assignment, fear of being judged or failing? Starting a
piece of work effectively reduces stress levels as it frees your mind,
putting the thoughts of failure back into perspective. If you've had a row
or a misunderstanding with someone, it rarely helps to avoid the issue.
Talking it through with the other person or with someone outside the
situation, often helps you express your feelings, regain a sense of
proportion, and identify a way of resolving the differences.
Find some distractions: Sport and physical activity helps you to relax
physically and also releases endorphins in the body which produce a real
feeling of well-being. Walk, cycle, swim, and join a gym or a sports team.
Joining a club or society, maintaining an existing hobby or learning
something new, talking to other people can all help you to take a mental
and physical break.
Express yourself: Talk about it, write about it, shout or moan about it:
expressing your feelings can help to relieve stress. Acknowledging a
problem to you and to others can be the first step in dealing with it.

~ 53 ~

Sometimes having a good cry or bashing a pillow can release emotional

pressure and calm your feelings of anxiety.
Tackling Anxiety: Anxiety is a normal response to danger or stress: it
prepares us for coping with stress. Anxiety is only a problem when it is
out of proportion to a situation or goes on for too long. Then our thoughts
may become muddled and we may experience physical symptoms such
as rapid breathing, racing heart, sweaty palms, and tense muscles.
Anxiety can lead to panic attacks. Learn how to breathe efficiently and
practice it in order to prevent over breathing (too much oxygen in the
blood). This causes a series of unpleasant physical symptoms i.e. tingling
hands and face, muscle cramps and tremors, dizziness, breathing
difficulties and feelings of fatigue. These sensations can be controlled by
breathing slowly and smoothly through the nose, filling the lungs
completely.
Breathing Exercise: Place one hand on your chest and one on your
stomach. As you breathe in through your nose allow your stomach to
swell. This means that you are using the diaphragm to breathe in and
allowing air right down into your lungs. Try to keep the movement in
your upper chest to a minimum and keep the movement gentle. Slowly
and evenly breathe out through your nose. Repeat and get a rhythm
going. You are aiming to take 8-12 breaths a minute: breathing in and
breathing out again counts as one breath. Practice until it becomes a habit
and switch to regular breathing when you next become anxious. Learn
how to really relax and develop a skill which will enable you to reduce
unnecessary physical tension whenever you need to. Information sheets
and relaxation tapes are available from the Medical Centre. Learn how to

~ 54 ~

combat worrying thoughts because worrying thoughts keep the anxiety

going then the symptoms of anxiety maintains the worrying thoughts.
Control panic attacks: If you experience a panic attack, it is important to
remind yourself that none of these feelings can harm you - you are not
going to have a heart attack, faint, or be sick. Although you may feel very
strange, no-one else is likely to notice anything wrong. Try to deepen
your breathing and relax. Distract yourself by thinking about something
else or focusing on an item in the room. Block any panicky or worrying
thoughts. As you manage the panic in this way, your brain and body
begins to recognize that there is no real danger, the supply of adrenaline
to the blood is cut off, and the symptoms will subside. Follow the
breathing exercises above to help you manage your panic attack.

~ 55 ~

4.4 WHY STRESS TESTING FOR TEENAGERS?

Since young people don't yet have the obligations and duties of adulthood,
we can too easily assume they have no legitimate reason to feel stressed. We
can miss the fact that young people, even though they don't have such
burdens, may be stressed for reasons of their own (reasons we adults may
think trivial or not even be aware of).Many of us (well, my vintage!), grew
up in simpler times when stress was less an issue for the young. Indeed, the
term stress had not come into usage as we know it today. We used to, and
sometimes still do, think of youth in terms such as carefree, untroubled and
lighthearted. Yet we overlook an important fact.
Adults, along with their greater responsibilities, have the advantage of
greater coping resources butthe young are still finding their way themselvesProving themselves and society.
Events that might cause no concern at all to an adult who's been through
similar experiences and 'knows the ropes,' can actually be quite stressful, and
understandably so, to a younger person meeting a novel situation for perhaps
the first time. There can be terror in the untried. Fear of what some seldom
encountered or not previously experienced situation really means. There is
fear of your own adequacy in confronting it, and fear of what others,
including peers, will think if you perform poorly or inappropriately.
Potential for disgrace and derision lurk behind each new turn.

~ 56 ~

Youth is not always easy. Carefree can be a mask. Seas may be surging
beneath the surface. You walk many streets to become street-wise. You make
many mistakes before you get the hang. But when do you become 'grownup?'At what age does it become appropriate to use the adult stress test?
When does inexperience give way to maturity? When does youth morph into
adult in terms of your ability to cope with stress.
Young people can find the world a bewildering place
It's not just change in their environment they are required to adapt to. There
is swift and often unsettling change taking place within them. They are in a
continual state of development as they pass through two great life
transitions, moving first from childhood to puberty and youth, then from
youth to adulthood. These are the years of feeling shy and awkward, clumsy
and easily embarrassed.
You think everyone is staring at you and all you want to do is hide. Or you
crave attention and recognition and struggle to assert yourself, mortified
when no one takes any notice of you or both. Youth is a yo-yo. Not just that
sideways too. All over the place. This growth toward maturity is unique for
each individual, and is influenced by gender, genetics and general life
circumstance. There isn't, and can't be, a universal standard age at which a
child becomes a non-adult, or a non-adult becomes an adult. You must make
a judgment based on each individual case, as to which stress test to use. You
know, in my opinion that won't be difficult. If you're reasonably familiar
with each tool, and with the young person concerned, the answer will simply
'leap out' at you.

~ 57 ~

In essence, the difference between the two levels of

stress test is simply in the relevance of the listed life events to the young
person concerned. In fact, he or she will probably have no difficulty
choosing between the lists. Dont get hung up on this, it won't be an issue.
The selected list, chosen mindfully, will do just fine.

4.5 FAMOUS STRESS TESTING METHOD FOR TEENAGERS

The stress test for teenagers is used, scored and interpreted in exactly the
same way as adults. You just check through a list of 39 life-changing events,
and indicate any that you have experienced once or more during the last
twelve months. Each event has a weighting expressed as a value in life
change units. Stress is cumulative. To estimate your total stress load, your
total score is calculated automatically by adding together the life change

~ 58 ~

units for each of your events. Its that simple, and will only take you a few
minutes to do.
This stress test is created by Dr. George S. Everly, Jr. of the University of
Maryland, which tells how well you are coping with the stress in your life.
You begin with a score of zero and simply add or subtract the number of
points indicated if the statement is true for you.
1. Add 10 points if you feel you have a supportive family around you
2. Add 10 points if you actively pursue a hobby
3. Add 10 points if you belong to some social or activity group that meets
at least once a month.
4. Add 15 points if you are within 15 pounds of your ideal weight
5. Add 15 points if you practice some form of deep relaxation exercises,
include meditation, imagery and yoga.
6. Add 15 points for each time you exercise 30 minutes or longer during
the course of an average week
7. Add 5 points for each nutritionally balanced and wholesome meal you eat
during

the course of an average week.

8. Add 5 points if you do something that you really enjoy and is just for you
during an average week.
9. Add 10 points if you have some place in your home that you can go in
order to relax and / or be by yourself
10. Add 10 points if you practice time-management techniques in your daily
life
11. Subtract 5 points for each evening course during the course of an average
week that you take any form of medication or chemical substance to help
you sleep
~ 59 ~

12. Subtract 10 points for each day during the week that you consume any
form of medication or chemical substance to reduce your anxiety or just
calm you down
13. Subtract 5 points for each evening during the course of an average week
that you bring work home.
SCORING:
If you scored above 80 points, you should be able to handle stress in an
effective and healthy manner. If you still feel some stress, you may be
setting your goals too high. A score in the 60 - 75 range is adequate to
handle most sources of common stress. However, you may encounter
difficulty in a particularly stressful situation. A score below 60 is not
sufficient to handle any but the most trivial sources of stress. You should
consider changing some things in your life or seeking help from a
professional.

~ 60 ~

Dr. George S. Everly, Jr. of the University of Maryland

DATA INTERPRETATION AND ANALYSIS

I personally conducted a research where I asked some questions relating to

their life and stress. In this survey I got to know what stresses the students
the most and why suffer from stress, how they deal with stress and
concluded a general point of view of teenagers towards stress

~ 61 ~

1. Words like tension, anxiety, burden, pressure, hormonal changes,

expectations and unhappiness defines stress according to you?
Options
Yes
No
Maybe
Total

No. of responses
97
0
3
100

YES

NO

Percentage
97
0
3
100

MAYBE

Well 97% of teenagers thinks that words like TENSION, ANXIETY,

BURDEN, PRESSURE, HORMONAL CHANGES, EXPECTATIONS and
UNHAPPINESS defines stress for them. This surely interprets that most of
all teens, know the word stress and they are well aware about its concept.
Whereas 3% of teens are not really sure about the definition of stress but
they know some tits and bits about it.

~ 62 ~

2. As a teenager do you think your teenage life is stressed?

Options
Yes
No
Maybe
Total
H

No. of responses
99
0
1
100

YES

NO

Percentage
99
0
1
100

MAYBE

As expected, 99% of teenagers suffer stress in their teenage life. But frankly
expecting a number as 99 out of 100 was a real shock to know that almost all
the teenagers suffer some or the other stress in their life. Thats a thing to be
concerned of. There were just 1% of teenagers who are not sure whether or
not they suffer from Stress. Maybe because they are not clear with the
concept of what is stress or some other reason. The sadder part is that there
is no teenager who does not know about stress plus there is none of them not
suffering from it.

~ 63 ~

3. As a teenager what stresses you and your life the most?

(Please number the following from 1-6 as per your choice where 1 is highest Stress in the given space next to the option)

Options
Academic Pressure
Peer pressure
Parents pressure
Financial pressure
Love Relationship
Future plans pressure
Total

No. of responses
27
14
12
23
10
14
100

Percentage
27
14
12
23
10
14
100

Academic Pressure
Peer Pressure
Parents Pressure
Financial Pressure
Love relationships
Future Plan Pressure

Teenagers say that Academic Stress is the Stress which stresses those most,
as 27% of them feel academic stress which gives this reason of stress the
highest rate. Then comes Financial Pressure with 23% which stresses the
teenage life according to Teenagers. Next is Peer Pressure and Future plan
Pressure with 14% each. Peer Pressure means Pressure from friends/Peers
which a teenage life is highly influenced and stressed too. Also deciding and
making Future Plans pressurizes the teens. 12% of teenagers say that Parents
~ 64 ~

expectations and pressure stresses them too as they have to fulfill these
expectations to avoid parental and societal disappointment. Lastly 10% of
teenage faces stress from their love relationships
4. Does your stress influence your health? How?
Options
Yes, I have started eating more/less
Yes, I suffer from weakness and dizziness
Yes, I often get headaches and cramps
Yes, I am losing lot of hair
Yes, I sleep in excess/do not get sleep
No, stress doesnt affect my health
Total

No. of responses
17
20
8
25
25
15
100

Percentage
17
20
8
25
25
15
100

Yes, I have started eating more/less

Yes, I suffer from weakness and dizziness

Yes, I often get headaches and cramps

Yes, I am losing lot of hair

Yes, I sleep in excess/do not get sleep

No, stress doesnt affect my health

Maximum teenagers say that they experience hairfall when they are in stress
and even their sleep is disturbed. They either sleep a lot or do not sleep at
all. Rating these options with 25% each teenagers simply want to state that
stress affect their hair growth and sleep a lot. 20% teenager suffers weakness
and dizziness in their body when under stress.17% of teens say that their diet
changes during stress, either they start eating access or less. This is
unhealthy too because excess eating causes fatigue, laziness etc whereas less
eating lowers immune and lack of strength in the body.15% of teenagers say
~ 65 ~

that stress doesnt affect their health physically. They do suffer from any
health issues when under stress.
4. What do you feel at that particular time when you are stressed?
Options
Scared and feel like crying
Restless and nervous
Locking yourself in a room and shout
Feel like ending your life/hurt yourself
Smoke or drink
Total

No. of responses
25
25
20
10
20
100

Percentage
25
25
20
10
20
100

Scared and feel like crying

Restless and nervous
Locking yourself in a room
and shout
Feel like ending your life/hurt
yourself
Smoke or drink

25% of teenagers feel restless and nervous when under stress. Other 25%
teenagers also feel scared and feel like crying. Rating these two options with
the highest percentage teenagers tells us that they feel nervous and scared
during stress.
20% of teenagers feel like locking themselves in the room and shout
whereas other 20% feel like practicing their bad habits like smoking and
drinking which is a matter of concern. Rests 10% feel like ending their lives
or hurting themselves when under stress. This is a matter of concern as this
is how stress leads to suicide.
5. Do you think stress is important?
~ 66 ~

Options
Yes
No
Maybe/Sometimes
Not at all
Total

No. of responses
45
35
10
10
100

Percentage
45
35
10
10
100

Yes
No
Maybe/Sometimes
Not at all

Well, 45% of teenagers think that stress is important whereas 35% says its
not important whereas 10% of teenagers think that stress is important
sometimes to boost our performance if taken positively but rest 10% dont
feel the importance of stress at all.

~ 67 ~

6. What do you do to get rid of stress?

Options
No. of responses Percentage
Spending quality time with friends /family / 45
45
loved ones.
Spending quality time alone
Practicing your hobby.
Going for a outing or trip
Yoga and Meditation/Exercise
Total

15
25
10
5
100

15
25
10
5
100

Spending quality time with

friends/family/loved ones
Spending quality time alone
Practicing your hobby.
Going for a outing or trip
Yoga and Meditation/Exercise

Mostly all the teenagers like to spend time with their family/friends/loved
ones when they are under stress as 45% stated so. Making this option as a
highest rated option as their stress buster, teenager simply say that spending
time with people they like is the best way to get rid of stress. 25% of
teenagers like to practice their hobby when they are stressed like reading,
dancing, painting etc. to get rid of it. Then 15% of teenagers like to spend
time alone and 10% try to take a break and go for an outing and only 5% of
them exercise or perform yoga.
7. Do you think stress management is important?

~ 68 ~

Options

No. of responses

Percentage

Yes, because it helps to cope up from stress

65
No, because teenage is a stress bearing age 18

65
18

anyway
Maybe at times
Total

17
100

17
100

Yes, because it helps to

cope up from stress
No, because teenage is a
stress bearing age anyway
Maybe at times

65% of teenagers favor stress management that is maximum teenage

crowd think that stress management is important as it helps to cope up
from stress whereas 18% of teenage crowd thinks that the duration of
teenage is born to suffer stress so absence or presence of stress
management does not matter and lastly 17% of teenagers think that stress
is important sometimes but not always.

5.1 CONCLUSION

~ 69 ~

From my above research I am clearly able to conclude that maximum

teenagers suffer from stress and this proves my all hypothesis except one. In
fact more surprising was that almost 99% of teenagers know about the
concept of Stress. They even claim that they are a victim of stress. These
teenagers age from 14 years to 19 years and thus it is more astonishing to
know that a 14 year old child knows about stress and even claim to be a
victim of it.
Major stresses suffered by teenagers today are Academic
stress and financial stress. Being weak financially stresses the teens as their
studies and co-curriculum cost a lot nowadays which they cannot afford. On
the other hand if teens who can afford education suffer from academic stress
because of frequently changing syllabus, pattern and education system.
Rests of the reasons for stress are general with all the teens.
Maximum teenagers feel scared and low on health and
confidence whenever they are stressed. They say that health wise they start
losing hair, gain/lose weight, suffer from Insomnia (lack of sleep) or sleep in
excess during stress. Many said that they feel dizzy and lack of strength and
stamina in their body. This clearly shows that stress attacks teenagers
physically and mentally too bad. To avoid health issues among teens stress
management is needed.
Well many teenagers are smart enough to tackle stress in
their own way. As I got the review out of my research I concluded that teens
under stress like to spend time with their pets, family, friends or loved ones
mostly. If not that they like practicing their hobbies. Moreover many like
spending quality time by themselves.
~ 70 ~

Todays teenagers think that stress management is important.

Well I was proud enough to know they think stress is important too as it can
motivate them to work harder and quicker if can be handled well. Here one
of my hypothesis sayingIf ask teenagers they would never want stress
proves wrong because teenagers take stress as a motivators if handled well.
All in all the conclusion comes out that without any second
thought stress management is important today as each and every teenage is
falling into the trap of stress in some or the other way.

5.2 RECOMMENDATIONS
After studying the whole scenario I can clearly say that stress and teenagers
absolutely co-relates with each other. However if there is stress then there
has to be stress management too. Meanwhile I would also like to give some
of my recommendations for stress management among teenagers. According
to me these are the following suggestions:
1. Changes in Indian education system:
Indian education system should be changed as it will help the teenagers to
study well without any burden. Changes like:
Instead of keeping two main terminal exams, schools should have four
unit tests in an academic year, where each unit covering limited chapters
for syllabus. This will not stress or burden the students.
~ 71 ~

 The idea of filling supplements in the exams should be removed out of a

students mind as this becomes the main reason of mugging up the
portion for them. Demerit here is that teens do not try to understand the
concept but just learn the bookish lines in their respective textbooks.
Introduction of co-curricular activities in the school and college
timetables. For schools activities like indoor and outdoor games, drama,
dance, art, music (singing and playing instruments), and so on should be
included. For colleges activities like games, gymkhana, events, intercollege activities, festivals and so on should be included.

2. Introduction of Vedic education for teenagers:

Vedic education simply means making teenagers aware about the stress
management in traditional way. Yoga, meditation, listening and learning
lessons

from

our

great

Indian

epicsRAMAYAN

and

MAHABHARAT are some of the ways to find out answers to stress.

3. Educating the teenagers about Sex education:
Stress in teenagers is often because of their hormonal changes. This stress
and irritation increases when teenagers do not have any idea about what
is happening and why it is happening. These natural changes occurring in
teens both boys and girls should be made understand their human body
changes in school itself when they are early teenagers (13 -16 years).
Moreover they should be told to respect each others mental and physical
body changes too. This will help them to cope up at least the common
~ 72 ~

reason of stress among all the teenagers that is the Hormonal changes and
make them comfortable with opposite sex.
4. Counseling to Teenagers as well as Parents:
Quarrels and arguments with parents because of communication and
generation gap stress the teenage group of the society. This is a common
story in every house with teenagers. Teenagers want their parents to
understand them and vice versa.
To avoid such environment counseling should be given to parents
and teenagers in schools and colleges or otherwise be if a parent and a teen
of the same house consult a common counselor they can enjoy stress free
environment. A parent taking suggestions from a counselor exhilarates the
children to do the same.

~ 73 ~

APPENDIX
(Questionnaire)
A STUDY ON STRESS MANAGEMENT AMONG TEENAGERS

1.
2.
3.

INSTRUCTIONS:
Fill in the asked detail about you correctly.
Please read the questions carefully and answer them sincerely.
Please darken the bullets of your selected answer.
NAME:______________________________________
AGE:_______________________
GENDER:___________________

1. Words like tension, anxiety, burden, pressure, hormonal changes, expectations and
unhappiness defines stress according to you?
o Yes
o No
o Maybe
2. As a teenager do you think your teenage life is stressed?
o Yes
o No
o Maybe
3. As a teenager what stresses you and your life the most?
(Please number the following from 1-6 as per your choice where 1 is highest Stress in
the given space next to the option)
Academic Pressure-________
Peer pressure-____________
Parents pressure-__________
Financial pressure-__________
Love Relationship-__________
Future plans pressure-________
Does your stress influence your health? How?
o Yes, I have started eating more/less
o Yes, I suffer from weakness and dizziness
o Yes, I often get headaches and cramps
o Yes, I am losing lot of hair
o Yes, , I sleep in excess/do not get sleep
o No, stress doesnt affect my health
5. What do you feel at that particular time when you are stressed?
o Scared and feel like crying
o Restless and nervous
o Locking yourself in a room and shout

4.

~ 74 ~

o Feel like ending your life/hurt yourself

o Smoke or drink
6. Do you think stress is important?
o Yes
o No
o Maybe/Sometimes
o Not at all
7. What do you do to get rid of stress?
o Spending quality time with friends/family/loved ones.
o Spending quality time alone
o Practicing your hobby
o Going for a outing or trip
o Yoga and Meditation/Exercise
8. Do you think stress management is important?
o Yes, because it helps to cope up from stress
o No, because teenage is a stress bearing age anyway.
o Maybe at times

BIBLIOGRAPHY
REFERENCE TEXT BOOKS:
New Horizons in Social Science Research, Subhash B. Raje, Excel India
Publishers, Page no. 220.
Stress Management, Dr. Tej Mani Singh, Essential Books, Page no.48
and Pg no.26.
Stress Management ( A handbook of Knowledge Improvement), DR.
R.G. Parmar, Dr. Vibha K Vyas, Dr. Jignesh H. Tapariya, Paradise
Publishers, Pg no.7, 246 and 296.

INTERNET LINKS:
http://en.wikipedia.org/wiki/Stress_testing
http://www.nhlbi.nih.gov/health/health-topics/topics/stress/
http://www.psychology.org.au/Assets/Files/StressTipSheet.pdf
http://www.the6healthyhabits.com/stress-test-2.html

~ 75 ~

 http://www.scribd.com/doc/24158580/Project-report-on-stressmanagement
http://www.heart.org/HEARTORG/GettingHealthy/StressManagement/Fi
ghtStressWithHealthyHabits/What-Is-StressManagement_UCM_321076_Article.jsp
http://www.helpguide.org/mental/stress_management_relief_coping.htm

~ 76 ~