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Personal Development
Exte rna l s tres s ors - a re thos e tha t come outs ide of you like
s itua tions , pe ople, a nd expe rience s .
Inte rna l s tres s ors - or thos e coming from within you, like thoug hts
tha t you ha ve tha t ca us e you to be fea rful, unce rta inties a bout the
future, lack of control ove r s itua tions , a nd eve n your pe rs ona l
beliefs which include your ow n expe cta tions .
Here a re s ome s a mples of pos s ible s tres s ors a
hig h s chool s tude nt fa ce s :
• S chool Dema nds a nd Expe cta tions
- Quizzes a nd te s ts , home w orks a nd proje ct, ora l recita tion
qua rte rly a nd fina l exa ms , a nd g ra de s es pe cia lly epitomize the
kind of s tres s ors a doles ce nts ha ve whe n it come s to s tudying .
• S e lecting a S chool, Colleg e , Cours e , or Ca ree r
-A hig h s chool s tude nt who jus t g ra dua te d fa ce s more de ma nding
cha lleng e s a nd the ir firs t of the s e a re the entra nce exa m to
wha te ve r s chool or univers ity, a nd the cours e tha t the y will
choos e .
• S e pa ra tion Anxiety
-Hig h s chool g ra dua tion, to s ome , mea ns a te mpora ry ending or
s e pa ra tion from s ome of the ir friends . The re is a pos s ible
s ce na rio tha t bes t friend mig ht move to a nothe r pla ce to s tudy or
to move to a nothe r s chool.
• Colleg e Life
-The pros pe ct of being by the ms e lve s in a ne w s chool in colleg e
a nd mee ting a nd a djus ting to ne w pe ople is a nothe r ca us e of
s tres s for g ra dua ting s e nior s tude nt. The unfa miliarity of a ne w
environme nt ca n bring s tres s to a doles ce nts a s the y s e t the ir foot
in colleg e .
• Roma ntic Rela tions hips or the Lack of It
-Adoles ce nts ha ve a te nde ncy to fee l a w kw a rd whe n the y a re not
in a s pe cia l rela tions hip with s ome one . S ome how ha ving a n
intima te rela tions hip is a s ta tus s ymbol tha t s a ys one is g ood
looking , inte res ting , a nd a ttra ctive .
• Fa mily de ma nds a nd expe cta tions
-To s ome a doles ce nts fa mily ties ca n be a s tres s or. The
a doles ce nt s till lea rning a nd yea rning for inde pe nde nce a nd
a utonomy, but pa rents ma y not be rea dy to relinquis h control ove r
the ir “ba by”. This is why conflicts s e ts in.
• Hea lth Conce rns
-To s ome a doles ce nts , he a th ma ybe a problem. Hea lth problems
ma y run g a mut of va rieties , s uch a s unw a nte d preg na ncy, HIV a nd
othe r s e xua lly tra ns mitte d dis e a s e s , unhe a lthy lifes tyle s uch a s
poor ea ting a nd s lee ping ha bits tha t ofte n lea d to lifetime
dis e a s e s , a nd s o on.
• Dema nds of s ocia l life
-The re is a common thinking a mong a doles ce nts tha t it is
emba rra s s ing to be a lone . Tha t is why the ne e d to belong is
s ig nifica ntly importa nt for a doles ce nts .
• Bullying
-Being bullied in s chool ca n be very s tres s ful a nd ma y ca us e
emotiona l a nd ps ycholog ica l tra uma to the individua l expe riencing
it.
Coping is a very importa nt mecha nis m in de a ling with
s tres s . It ca n help in a voiding the da ma g e s tha t may be
broug ht a bout by s evere or chronic s tres s to your he a lth
a nd well-being . Coping ca n be problem-focus e d, whe n
your beliefs or s olution a re thoug ht of to cha ng e the
s itua tion to les s e n the s tres s , or emotion-focus ed, whe n
the objective is to les s e n the emotiona l impa ct ca us e d by
the s tres s ful s itua tion. (Feis t a nd Ros e nberg 2012)
Coping ma y a ls o be a combina tion of both problem-focus e d a nd
emotiona l-focus e d reme dies . Here a re s ome exa mples :
• Conduct crea tive ima g e ry of the problem - look a t the s tres s a s
rela tiona l s itua tion whe re you ca n a s s e s s a nd cha ng e the wa y
you look a t the s tres s ful s itua tion.
• S e e k g roup or s ocia l s upport - ta lk to pe ople you know a nd trus t,
s urround yours e lf with friends who ca n offe r you s ince re
unde rs ta nding a nd empa thy. Ta lk to a n a dult a nd s ha re your
thoug hts a nd fee ling s .
• Get into rela xa tion a ctivities like brea thing exe rcis e s , reg ula r
phys ica l exe rcis e , medita tion, yog a , s e lf-hypnos is , rea ding a
g ood book, or lis te ning to rela xing mus ic.
• Crea te a s itua tion whe re you ca n fee l more rela x like a quiet
environme nt or a comforta ble pos ition, a nd proje ct a nd pa s s ive
a ttitude tow a rds the s tres s or.
• Lea rn to ma na g e your time a na lyze - how much time you’re
s pe nding for s tudying , for being online , for te xting or ca lling , for
wa tching tv, a nd s e e whe re you a re s pe nding more time.
• Ea t prope rly by s e lecting nutritious he a lthy food. Ea t reg ula rly
a nd a void s kipping mea ls .
In a ddition to the coping mecha nis ms s ug g e s te d,
you ma y a ls o wis h to do the follow ing :
• S e e k s piritua l g row th throug h pra ye r a nd medita tion
• Ha ve a worthw hile hobby like cros s -s titching , s ing ing , da ncing ,
dra w ing , or collecting items
• Ha ve a nice quite wa lk with a membe r of your fa mily a fte r dinne r
• Believe in yours e lf tha t you a re s trong a nd coura g e ous , tha t you
a re ca pa ble of ove rcoming the cha lleng e s tha t you a re fa cing
a nd tha t a ny s tres s ful s itua tion will bring out the bes t in you a nd
will ma ke you s trong e r