COPING WITH STRESS IN MIDDLE AND LATE ADOLESCENCE

What is stress?
Basically the opposite of those things that make us calm and relaxed, stress is
"a medical term for a wide range of strong external stimuli, both physiological
and psychological, which can cause a physiological response called the general
adaptation syndrome" ("Stress," n.d.). Especially in the case of adolescents like
you, stress can be the byproduct of your response to challenges and reaction to
expectations of the people around you.
As stresses can either be helpful or damaging, some categorize them as either
good or bad. Good stress is that which helps to bring out the best in us. A
particular stress is good if it propels us to perform well in our endeavors. On
the other hand, bad stress is that which hinders us from functioning well.
When a specific stress or group of stresses overwhelms our coping mechanism
that we become helpless, it is deemed as bad. These bad stresses may result in
distress or a condition in which one can no longer respond to the challenges in
life.

Common Sources of Stress

Stressor is the term used to denote those which cause stress. Stressors are
things, events, situations, or thoughts that bring about stress. What are the
usual stressors among adolescents? Common Stressors in the Lives of
Adolescents The following are the usual sources of stress in an adolescent's
life.

1. Physical appearance
Adolescence is accompanied by certain changes in the physical features of an
individual. One's height, weight, body figure, skin problems, and the like are
common 'issues' for adolescents. The desire to look good to others does cause
stress among them.

2. School/Academic pressure
Many adolescents often feel stressed about academic and extracurricular
requirements such as recitation, daily seatwork, quiz, project, homework,
examination, and graded performance. The desire to pass subjects and courses
and its entailed sacrifices (e.g. rigorous reviewing, researching, beating
deadlines, sleepless nights, etc.) generates pressures and stresses. These
stresses, nonetheless, are commonly helpful and necessary.

3. Family/Home
Family issues may also bring about stress. Changes in the family situation
such as divorce or annulment of parents usually result in new living
arrangements and other stressful conditions (e.g. having blended family,
lacking privacy, having to adjust to new residence and school, etc.). Conflict
with parents, sibling rivalry, and the obligation to look after younger siblings
also generate stress.

4. Social/Peer pressures
Stress can also be the result of the pressures an adolescent gets from his/her
friends or other teenagers. These may include pressures to cut classes, to
smoke, or to experiment with alcohol, drug, or sexiral activities. There may also
be pressure from the bullying or harasstrient by fellow adolescents. The
combination of these pressures may lead to stress overload.

5. Loss
The loss of a loved one-a family member, relative, or friend also creates stress.
Relatedly, breaking up with a boyfriend/girlfriend, ending a friendship, and
separation from a much loved work also produce a sense of loss, and are thus
stressful as well. These may lead to losing one's self-worth and the appetite to
socialize or attend classes,

6. Frustration
Failures to reach goals or carry out plans result in stress. Some frustrations
are due to uncontrollable factors such as a stormy weather or sudden
brownout. These may lead to stressful situations such as inability to take
examinations or finish a research assignment. The so called "hassles and
uplifts of everyday life are potential sources of stress too.

7. Romantic relationships
Adolescence is a stage in which romantic relationships usually blossom and
bloom. Both having a boyfriend/girlfriend and not having one generate stress
among teenagers. Those who are not in a relationship feel that they lack
something. Those in a relationship, on the other hand, deal with love quarrels,
disagreements, arguments, conflicts, and ‘emotional roller coaster, and other
complications brought about by the relationship

8. Future
Adolescents also think about their future, especially those in the late
adolescence. Not knowing what one really wants to be in the future can be
stressful. Equally worrying knowing what one wants to be but unable to attain
it due to factors such as financial constraints and skill or aptitude mismatch.
The common effects of stress can be grouped into four classifications:

1. Physical
Stress increases the level of adrenaline and corticosterone in the body, which
in turn leads to an increased heart-rate, respiration and blood-pressure and
puts more physical stress on body organs.
Especially when stress becomes long-term, it may lead to illnesses such as
heart disease, high blood pressure, and stroke. Other disorders related to
stress are stomachaches, headaches, digestive disorders, and body pains (such
as in the neck, back, and face). Stressed individuals may also experience
insomnia or sleeplessness, colds and infections, nervousness and shaking,
excessive perspiration, and sweaty palms and feet.

2. Emotional
Stressed individuals are prone to agitation, impatience, irritability, and
moodiness. When stress is too much, there may be a feeling of being
overwhelmed by pressures and powerlessness to control things. Stressed
persons may feel bad about themselves and are usually not in the mood to
socialize.

3. Cognitive
The thoughts of stressed individuals are filled with worrying. As a result, they
commonly become forgetful and disorganized. As negative thoughts cloud their
minds, they subsequently become pessimistic.

4. Behavioral
Due to stress, changes in behavior also occur. Some stressed people lose
appetite while others tend to overeat. When overstressed, many tend to
procrastinate and avoid responsibilities. Some may even engage in drinking
alcohol, taking drugs, or smoking cigarettes. Nervous behaviors may also come
about such as fidgeting, pacing, nail biting.
On a positive note, stress provides energy to handle emergencies, make
necessary adjustments, meet challenges, and excel in activities. Moreover,
stress can stimulate and motivate people to actualize their full potential and
courageously push themselves to the limit of their capacity.

Stress Responses
A stress response is the body's mechanism for protecting or caring for the
stressed individual. It is an assortment of physiological reactions or changes in
the body upon perception of demanding situations with which one has to cope.
Stress responses help people to be alert and focused. During emergencies, they
can save lives. Stress responses enable us to endure challenges and threats
and assist us to be firm and composed during stressful situations.
1. Fight or flight response/Acute stress response

In the 1920's, Walter Cannon introduced the fight or flight response or the
acute stress response. This kind of stress response involves the occurrence of
physiological reactions when one is under stress or pressure. The functional
reactions activate the body's resources to deal with the threatening situations.
When the fight or flight stress response is elicited, our sympathetic nervous
system instantly becomes engaged in generating multitude of physiological
changes including adrenaline surge, release of cortisol, redirection of blood
towards the major body organs, and heightened pulse rate, metabolism,
breathing rate, and blood pressure. These enable us to either fight or flee from
the stressful event or situation.
However, when this response is frequently stimulated, this can be harmful and
may result in uncomfortable physiological changes such as headache, upset
stomach, muscle tension, and shallow breathing. When the body does not go
back to its pre-stressed levels, the condition may lead to more serious health
problems.

2. General adaptation syndrome

Medical doctor Hans Selye, the proponent of the General Adaptation Syndrome
(GAS), observed that the human body has a natural adaptive response to
stress. He believes that the body naturally adapts to external stressors in a
predictable biological pattern. The General Adaptation Syndrome (GAS)
response involves three stages alarm, resistance, and exhaustion.
a. Alarm phase
The theory concurs that the body naturally reacts to stress by activating its
fight or flight response system. Stress hormones such as adrenaline,
noradrenaline, and cortisol are released when one is stressed. These hormones
help the person to combat the stress, stay in control, and perform
extraordinary activities. When there is fire, for instance, a person may be able
to carry heavy appliances (e.g. refrigerator) out of a burning house because of
the released adrenaline. This is something that one cannot do under normal
conditions. When the cause of the stress disappears, the body goes back to its
normal state.
b. Resistance stage
If the stressor is not eradicated, the next phase is the resistance stage or
adaptation. This response stage which involves the secretion of additional
hormones is for long term protection. In this stage, the adrenal cortex produces
hormones called corticosteroids.
The hormones released in this phase cause the increase in blood sugar levels
which sustains or further raises blood pressure.
However, the excessive utilization of the body's defense mechanisms in this
stage can also lead to diseases. If the body stays in this condition for a long
time, the person may suffer illnesses such as concentration lapses, fatigue,
moodiness, and weariness.
c. Exhaustion stage
The stress has been lingering at this phase. The body begins to weaken and
lose its capacity to fight or lessen the harmful effects of the stressors because
all the energies and defensive reserves have been used up. As in the case of
people who have been dealing with a stressful job for a long time, persons in
this stage may have high blood pressure, heart attack, and other related
illnesses.
The exhaustion stage may be considered as the entry point to stress overload
or burnout. Stress overload or burnout, if not settled right away, more often
than leads to more serius health problems and distressing life.

3. Relaxation response

Dr. Herbert Benson, the founder of Harvard's Mind/Body Medical Institute,

coined the term 'relaxation response'. Relaxation response is the body's
capacity to release chemicals and brain signals that slow down the movements
of muscles and organs, thereby boosting the flow of blood to the brain.
Relaxation response puts a halt on the physiological responses, thereby
bringing back the body and mind into a state of equilibrium.
The relaxation response can be considered as the counterpart of the fight or
flight response. Formerly called meditation, it is deemed beneficial in
neutralizing the wide variety of physiological effects of stress. Meditation is
believed to have good health benefits as regular dose of it lowers stress levels,
Relaxation response is thus described as an effective treatment to various
stress-related disorders. Learning the skills related to this kind of stress
response is believed to be helpful in dealing with life's unexpected stressors,
healing oneself, and achieving better health condition.
In psychology, coping is "expending conscious effort to solve personal and
interpersonal problems, and seeking to master, minimize or tolerate stress or
conflict" ("Coping," n.d.)

Common Coping Strategies

1. Problem-focused approach
This strategy fundamentally involves focusing on the source of the stress. This
may include trying to analyze the situation and making extra effort or working
harder to solve the problem. Confronting or communicating with the direct
source of stress is also under this strategy
2. Emotion-focused strategy
This approach encompasses concentrating on one's feeling or emotion brought
about by the stress instead of facing the actual source of stress. A person
subscribes to this strategy when he or she accepts the stress but mopes
around, keeps on complaining, or blames herself/ himself or others for the
stressful event. This approach may also entail resorting to drinking alcohol,
taking drugs, and other forms of escaping the stressful situation. Evidently,
this strategy is not advisable.

The following are some of the tips which you could use to cope with stress
1. Engaging in physical activities
2. Doing activities that are relaxing
3. Acquiring social support
4. Getting ample rest and sleep
5. Being realistic
6. Thinking positively
7. Learning the art of resilience