Many years ago, when I was in high school, I had a close friend who often felt overwhelmed. She struggled to concentrate, experienced extreme mood swings, had difficulty sleeping and rarely wanted to hang out after school for a movie or milkshakes. Over time, I started feeling frustrated and found it challenging to be her friend.

After high school, we lost touch when I moved to another town. As I met more people, I began noticing similar behaviours in others—things that once seemed odd to me. It wasn’t until a friend opened up about her struggles with major stress that everything clicked.

Stress is a natural part of life, but for teenagers, it can sometimes feel all-consuming. Between family expectations, schoolwork, friendships, and the pressure of making big life decisions, it’s no surprise that stress becomes a frequent companion. However, understanding stress and learning how to manage it effectively can make a world of difference in both mental and physical well-being.

What is Stress?

Stress is when you feel mentally or emotionally overwhelmed because of tough or demanding situations. It’s the body’s response to pressure or challenges. For teens, this pressure often comes from academic demands, social pressures, family conflicts, or even their own expectations.

While some stress can be helpful and motivating, too much can lead to anxiety, burnout, and health issues.

Some Observable Signs of Stress in Teenagers

Recognising stress is the first step to managing it. Some common physical and emotional signs include:

• Feeling overwhelmed or anxious
• Difficulty concentrating
• Irritability or mood swings
• Headaches or stomach-aches
• Trouble sleeping
• Loss of interest in activities

Healthy Ways to Manage Stress

1. Prioritise and Plan Ahead

Managing your time well can help reduce stress. Use a weekly planner, set realistic goals, and break tasks into smaller steps to make things feel more manageable.

2. Stay Active

Physical activity releases feel-good hormones (endorphins) that reduce stress. Whether it’s dancing, walking, running, pilates, or sport—moving your body helps.

3. Get Enough Sleep

Sleep is essential for mental and emotional health. Teenagers should aim for 8–10 hours a night. Without enough rest, stress feels much worse.

4. Maintain a Healthy Lifestyle

Eating nutritious food, staying hydrated, and limiting caffeine can all help your body handle stress better.

5. Set Boundaries

Don’t take on too much. Learn to say no when you need to, and make time for rest and fun.

When to Seek Help

Sometimes, stress can become too much to handle alone. If it starts affecting your daily life, causes persistent sadness, or leads to harmful thoughts, talk to someone—a parent, teacher, counsellor (like MST), or another trusted adult.

Final Thoughts

Stress is a normal part of growing up, but learning to manage it makes a huge difference. By recognising the signs, practicing self-care, and knowing when to ask for help, teens can face challenges with more confidence.

I started with a story about my friend—but maybe you’re the one feeling overwhelmed, or maybe you’re the friend trying to understand. Either way, you now have some tools to handle stress and to support others going through it.