Issues
The night before the important test in first block, John studies until 3:00 am. Only when he cannot keep his eyes open any longer does he turn out the lights, hoping for a few hours of sleep. Even though he meant to set the alarm, it does not go off. He awakens in a panic just ten minutes before the start of school. Because John misses his ride to school, his mother has to drive him. She refuses to write him an excuse because You have to learn to be responsible, she tells him. After waiting in the attendance office to get a late pass he finally arrives to class just as it is letting out. This has not been a good day and it is not yet 9:00 a.m. John is feeling stressed.
Hans Selye, nick-named the Einstein of Medicine is credited for developing a theory the General Adaptation Syndrome (GAS) to explain the body's reaction to stress. Selye defines stress as the non-specific response of the body to any demands made upon it. Many things such as an important test, family problems, a flat tire, a date, a missed ride to school, and too much homework are stressors that can cause the body to initiate numerous physiological and hormonal changes that, if left unchecked, cause stress and eventually lead to burn outand illness.
Selye's GAS, also called the stress reaction has three distinct phases: the alarm phase, the resistance or adaptation phase, and the exhaustion phase. In the alarm phase, the body releases adrenaline to gear up for a fight or flight reaction to the stressor. In this phase, muscles tense, the heart beats faster, breathing and perspiration increases, the circulation system speeds up, and the eyes dilate. Once the stressor is removed, the body calms down and returns to its normal balance, or homeostasis. However, if the cause of stress is not removed, the body enters the second phase - resistance or adaptation. In this phase, the immune system works overtime, and the body may not realize it is stressed. If the body remains in this phase for a prolonged length of time without relaxation and rest, disease will occur. During this phase, stressed individuals may be prone to fatigue, lapses of concentration, and irritability. If a person continues to be stressed for an extended period of time, the body moves into the third phase - exhaustion. Individuals who experience prolonged stress from three weeks to three months may use up their reserves of body energy and immunity. This leaves them at risk for harming bodily organs. Throughout the day, everybody experiences stress; however, it is how an individual manages stress that determines whether or not he or she will burn out and become exhausted and sick.
Two studies clearly indicate high school students in the U.S. are among the most stressed teens in the world. In the first study, high-achieving American students were compared to their counterparts in Taiwan and Japan. It was discovered American students were more stressed than students from the other countries. The researchers hypothesized that because high-achieving American teens want to do well academically while also pursuing many other no- academic pursuits such as socializing with friends, playing sports, dating, and working, they are more stressed. In a second study, 12- to 17-year old girls who were surveyed by Teen magazine said that schoolwork is the most stressful issue they face. These teens also reported that dating, sports, peer pressure, moving and attending a new school, tests, high expectations, family troubles, making decisions, and breaking up with a boyfriend or girlfriend also cause significant amounts of stress.
According to Don Williams, a PhD psychologist who is program director at the Mental Health Association of Collier County, there is only one option when it comes to stress: Control it, or it will control you. While stress cannot be totally avoided, it can be managed. Six steps to managing stress are:
1. Plan and organize. The student in the first paragraph could have averted stress simply by planning more effectively. Had John started studying for the test earlier in the week instead of cramming the night before, he would most likely have gone to bed earlier. He would have woken up in plenty of time to dress and catch his ride to school. He would not have had to listen to his mother's annoying lecture about responsibility. He would have been at school on time to take the test.
2. Accept what you can change and what you cannot. An effective mantra for people who are in stressful situations is the first stanza of the Serenity Prayer: God grant me the serenity to accept the things I cannot change; courage to change the things I can; and wisdom to know the difference. The wisdom to know what battles you can win, and what you cannot, will save much stress.
3. Set aside time each day - perhaps 20 minutes - to relax and reflect on life. When we feel rushed and scattered in many directions, it may be more difficult to problem solve and make decisions. Relaxation techniques such as deep breathing and meditation can help students disperse stress and return the body to homeostasis.
4. Build up physical reserves. Eating nutritious food and getting enough sleep fortifies the body so that stress can be managed more effectively. Once resources are depleted, the next step is burn out and exhaustion. Nutritious food and adequate sleep will help protect and maintain health. A diet containing excessive sugar, fat, and caffeine is a stressor and causes one to feel worse.
5. Maintain emotional reserves by talking to friends and developing hobbies and interests that take your mind off worries.
6. One of the best antidotes to stress is exercise because the feel-good hormone, seratonin, is released during physical activity.
The high school years are stressful. One can easily imagine that Charles Dickens' first sentence in A Tale of Two Cities, it was the best of times, it was the worst of times, is about stress, not the French Revolution. Thanks to Selye there are many resources to help students have the best of times by minimizing and managing stress.
Web sites:
TeensHealth. Spotlight on Stress. 12 Aug. 2003
Purdue Extension. Advice for Teens: Defusing Stress. 12 Aug. 2003
Stressdiagnosis. The Stress Assessment Questionnaire. 12 Aug. 2003
Nonfiction books available in the media center:
Fiction books available in the media center:
Anderson, Laurie Halse. Catalyst. New York: Viking. 2002.
Mickle, Shelley Frasier. The Turning Hour. Montgomery, AL: River City Press. 2001.
Nelson, Blake. The New Rules of High School. New York: Viking. 2003.
Nonfiction books available in the media center:
Carlson, Richard. Don't Sweat the Small Stuff For Teens. New York: Hyperion. 2000.
Covey, Sean. Daily Reflections for Highly Effective Teens. New York: Fireside. 1999.
Davis, Martha, McKay, Martha, and Elizabeth Robbins Eshelman. The Relaxation and Stress Reduction Workbook. Oakland, CA: New Harbinger Publications. 2000.
Graham, Stedman. Teens Can Make It Happen: Nine Steps for Success. New York: Fireside. 2000.
McGraw, Jay. Life Strategies for Teens. New York: Fireside. 2000.
Seaward, Brian Luke. Hot Stones and Funny Bones: Teens Helping Teens Cope with Stress & Anger. Deerfield Beach: Health Communications, Inc. 2002.
Wilson, Paul. Instant Calm: Over 100 Easy-to-Use Techniques for Relaxing Mind and Body. New York: Plume. 1999.
Youngs, Bettie B., and Jennifer Leigh Youngs. A Taste-Berry Teen's Guide to Managing the Stress and Pressures of Life. Deerfield Beach: Health Communications, Inc. 2001.
Inquiries? Please contact Dr. Jami Jones