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Stress

It is normal for us to experience stress from time to time, particularly when going through a big life change or challenge, like if your parents are divorcing or you are moving to big school. But it might be time to take action if stress is making it difficult to live your life normally, or affecting your emotions or self-esteem.

What is stress?

Stress is our body’s way of telling us we feel under pressure or in danger. Adrenaline, the hormone our body releases when we are stress, helps us to react quickly when we are stressed. This is the ‘fight or flight’ response – when we either act quickly or run away from what is causing us stress.

Experiencing stress for a long time can cause us to feel ‘burnt out’ – this is when we are physically, emotionally, and psychologically exhausted.

What causes stress?

Pressure from home life, school, or challenging life events can cause us stress. Other causes include:

Big life changes, e.g., moving house, school, or a family member dying
Exams and schoolwork
Being bullied
Arguments with family
Parents divorcing
Problems with health
Loneliness

What are symptoms of stress?

Physical signs:

Sore tummy
Sore head
Painful or tense muscles
Changes to skin – rashes or hives
Dizziness or nausea

Emotional signs:

Feeling sad or like crying
Feeling irritable or angry
Feeling worried or nervous
Feeling scared
Feeling overwhelmed by things
Feeling hopeless

Stress might make us stop doing things that make us happy or seeing our friends – this is known as avoidance.

Tips to help reduce stress:

Do some self-care activities (e.g., have a bubble bath, do a hobby you enjoy, go for a walk with a friend).
Make a plan to split up big tasks into smaller, easier chunks.
Make a to-do list to plan out future tasks or events.
Do something you enjoy – positive emotions can help reduce the impact of stress.
Get a good night’s sleep to increase how well you can cope with stressful times.
Eat a healthy diet and exercise regularly to release endorphins (your feel-good chemicals!).
Share how you feel with someone you trust (e.g., parent, teacher, or school counsellor) if you feel very stressed.
Think about three thinks you are grateful for each day, big or small.