Teens Coping with Stress in West Virginia

For more coping activities go to: https://helpandhopewv.org/coping/

This booklet is funded through a grant from the West Virginia Department of Health and Human Resources, Bureau for Behavioral Health.

INTRODUCTION

This booklet was originally developed in response to the COVID-19 pandemic. The pandemic left us with a greater awareness of the impact of stress and the importance of mental health. This booklet has been updated to focus on the effects of stress and healthy ways of managing mental health and wellness.

Current research shows that teens are more stressed than they have ever been. Many factors play into the increase in stress among teens including; academic pressure, social media and fewer outlets for stress relief. The good news is, we can learn about effective ways to deal with stress.

The intention of this booklet is to help teens better understand their feelings and build a coping toolkit. This booklet is meant to serve as a quick, practical guide for stress. This booklet provides age appropriate activities and information for teens to learn about their own emotions and reactions as they navigate challenging situations.

LEARNING ABOUT STRESS AND MENTAL HEALTH

Have you ever felt stressed? Stress is normal and it happens to everyone. Sometimes stress can be good. Stress can give us energy to do important things, like homework or sports practice. However, too much stress is not good. It can happen when we feel worried or scared about something. Stress can affect our minds and our bodies.

There are lots of things you can do to feel better when you are stressed. This booklet will teach you about different ways to cope with stress. These tools will help you learn how to calm your mind and body.

Some of the signs that you might need a little extra support are:

• You are struggling more than usual with keeping up with your school work, or your grades are lower.

• You do not want to spend as much time with your friends.

• Activities you used to enjoy are no longer fun.

• Your appetite has changed.

If you are noticing some of the changes listed above, talk to an adult you trust. Parents, school staff and other adults in your life can help you access helpful resources.

WHAT DO ALL THESE WORDS MEAN?

Anxiety: Feeling worried or nervous often

• Example: Feeling nervous every morning when you wake up for school

Behavioral: The way we act

• Example: Temper tantrum, following directions

Coping skill: An activity that you can do to handle uncomfortable feelings and feel less stress. Example: Taking a deep breath when you start to feel frustrated.

Covid-19: An illness that can make some people very sick and is easily spread from person to person

Emotional: Our feelings and mood (these can be comfortable or uncomfortable)

• Example: Love, excitement, mad, sad, happy, scared

Mental: Our thoughts

•Example: Reading, solving a math problem, making a decision

Pandemic: When an illness or disease that makes people sick spreads quickly throughout the country or world

• Example: Covid-19 pandemic

Physical: Our body and the way it reacts to something (this can be comfortable or uncomfortable)

• Example: Mosquito bite (itchy), bubble bath (warm)

Self-esteem: How you think and feel about yourself

• Example: Self-esteem can be high or low. If we have high self-esteem, we mostly feel good about ourselves. Sometimes when we have low selfesteem, it is hard for us to feel good about ourselves.

Stress: What you feel when you are worried or uncomfortable with something or someone. Example: Feeling nervous for an exam.

YOUR REACTIONS TO STRESS

It is normal to experience a lot of reactions to stress, including physical, mental, emotional, and behavioral reactions. Some of these reactions are often physical. Which of the following have you experienced over the past year?

Please seek help if you are experiencing ANY reactions that interfere with daily functioning. IF YOU NEED IMMEDIATE ASSISTANCE, CALL 911.

Physical Reactions

YES NO

Stomachache

Headaches

Shivering, shaking, or having a hard time sitting still

Fast Heartbeat

Sweaty Hands

Change in breathing (too fast)

Having a hard time falling asleep

Having bad dreams

List out the physical reactions that you have experienced. You can write or draw them!

FEELINGS IN OUR BODY

Have you ever felt your feelings in your body? Sometimes our feelings show up in our bodies and that is called “the mind body connection”. When you feel sad, you might have a headache or when you’re nervous you might have butterflies in your stomach. Sometimes paying attention to how your body feels can help you figure out which emotions you are experiencing.

Do you ever feel worried in your body?

Circle what happens to you when you are feeling worried.

Headache

Tense Shoulders

Butterflies in Stomach Fast Heartbeat

Sweaty Hands

Shaking Knees

Feelings in Your Body

Use this graphic to identify where you experience your feelings in your body. You can use the color chart below or create your own.

Mad =

Happy =

Worried = Excited =

Silly =

Sad =

Loved = Scared = Tired = Calm =

BREATHING STYLES & EXERCISES

As a teenager, you are expected to do a lot, and the pressure to succeed can sometimes be overwhelming! Did you know that sometimes just paying attention to your breathing can help you learn to manage your stress levels and find balance throughout a tremendously busy schedule? The practice of breath work is called pranayama, and it can help calm your mind simply by focusing on your breath. Deep breathing actually has a physical effect on our bodies that helps us to transition from “fight, flight, or freeze” mode into a calmer state of being.

Practice each of the breathing exercises on the next page. Once you’ve practiced them, try incorporating them into your life. Try practicing any of these techniques when you are anxious, nervous, or having trouble falling asleep. Notice how focusing on the breath throughout the day changes your mood and perspective on things.

BREATHING STYLES & EXERCISES

Bhramari (Bumble bee breath): Find a comfortable seat, close your eyes and cover your ears. Inhale through your nose and then quietly hum as you exhale. You will feel vibrations in your head, calming the nervous system. Doing a few rounds of this before bed-time can help with better sleep.

Nadhi Sodhana (Alternate nostril breathing): You can do this breath sitting or lying down. Using the thumb of your dominant hand, block your right nostril and inhale deep into your belly through your left nostril only. Now block your left nostril with your ring finger and exhale through your right nostril. Pause briefly before inhaling through only your right nostril this time. Release your ring finger and block your right nostril, exhale through only your left nostril. A complete cycle of breath includes an inhalation and exhalation through both nostrils. Do up to ten cycles and notice how you feel after. This type of breathing increases the amount of oxygen taken into the body, which helps calm the mind, reduce stress, and promote concentration.

My Mental Reactions

YES NO

Being forgetful

Wanting to be alone

Having trouble thinking and concentrating

Having scary or confusing thoughts

Not wanting to hang out with friends

Having a hard time making decisions

List out the mental reactions that you have experienced. You can write or draw them!

Mindfulness

Mindfulness is something that can help us when our mental reactions become too big. Mindfulness means to become aware or to be very present in the moment. When you are fully paying attention to the present moment, it is hard to worry or feel sad. It is important to remember that feelings don’t last forever, they change just like the weather. Using mindfulness can help a painful feeling pass more quickly.

You can do this activity inside or outside. If the weather is nice, go outside for a change of scenery!

Mindfulness is focusing all of your attention on the here and now. As you notice each of the things below, see if you can focus on all of them at the same time for one minute! Time yourself!

Notice what you see

Notice what you smell

Notice what you hear

Notice what you can touch

Notice what you taste

YES NO

My Emotional Reactions DOODLE SPACE

Feeling nervous or worried

Feeling scared

Feeling sad

Feeling mad or grumpy

Feeling lonely

Not feeling very much or anything at all

List out the emotional reactions that you have experienced. You can write or draw them!

Feelings

How intense are your feelings? Sometimes we feel just a little bit of a feeling and sometimes we feel a lot of a feeling. This is normal! Sometimes you may have two feelings at the same time. You may be feeling proud of yourself because you did well on a test, but sad because you’re fighting with a friend. This is called mixed feelings. The intensity of your feelings can go up and down throughout the day. It is good to notice how you are feeling so that you can address your feelings.

How Are You Feeling Right Now?

Look at the thermometers and color in how much of each feeling you are experiencing. If you are experiencing none of the feeling, do not color the thermometer in at all.

All Feelings Are Normal!

Look at the chart and pick which color goes with each feeling. Color the heart with your feelings. When you are done, you will have a heart map! FEELING COLOR Mad Happy Worried Sad FEELING COLOR Excited Calm Scared Loved

Behavioral Reactions

YES NO

Acting more hyper than usual

Eating more junk food

Trying to avoid school work or chores more than usual

Being mean to other people

Sleeping too much or too little

Having trouble following directions

Having meltdowns

DOODLE SPACE

List out the behavioral reactions that you have experienced. You can write or draw them!

What is Yoga?

Yoga is a practice that means “to yoke” or “to join” the mind, body, and spirit so we are able to experience more calm and peace within our lives. Check out some other benefits of yoga below!

Increases body awareness and mindfulness

Improves emotional regulation and reduces anxiety

Enhances concentration and memory

Helps develop strength and flexibility

Boosts self-esteem and confidence

Helps you learn to let go and have fun!

IMPORTANT THINGS TO CONSIDER

Use props whenever you need to make yourself more comfortable in a pose! If you don’t have blocks, bolsters, or a mat – don’t worry! There are a lot of other items you can use such as blankets, pillows, books, etc.

Be cautious while practicing the postures. Your yoga practice is for you and no one else, so you have nothing to prove! Listen to your body and do not do anything that hurts.

We all experience different feelings and emotions throughout the day. It is important to check in with ourselves and notice how we are feeling. We can then honor these feelings.

You can do different yoga poses that relate to how you are feeling! Pick which sequence listed on the following page better meets how you are currently feeling and give it a try. Whichever sequence you try, take a moment afterwards to notice any changes.

Sequence 1: Feeling energized and motivated!? Try moving through all the poses shown below. When you go through the whole sequence it is called a Sun Salutation.

Sequence 2: Feeling tired, down, or overwhelmed? Try out the following poses. Hold each pose for as long as you wish.

Child’s Pose

Legs Up the Wall

Optional: Put a pillow under your head and cover yourself with a blanket.

DEALING WITH STRESS

When you think about effective ways to deal with stress, what are some practical and healthy coping practices? How many of these do you currently do for stress relief? Add your own practices to the list!

PHYSICAL HEALTH

Take Good Care of Your Body

• Attend to your medical needs

• Make sure you are getting enough sleep

• Breathe fully and deeply

• Exercise – walk, stretch, dance

• Eat healthy foods

MENTAL HEALTH

Take Good Care of Your Mind

• Stay grounded – notice what you see, hear, smell, taste and touch

• Pace yourself - try to focus on what you can do today

• Limit the amount of time you spend on news/social media –consider the sources for news

• Go outside and spend some time with nature – take a hike in the woods, go to a lake, take a drive to the mountains, etc.

EMOTIONAL HEALTH

Take Good Care of Your Feelings

• Check in with friends and family – try not to become isolated

• Listen to your favorite music

• Savor a cup of coffee or tea

• Be patient and forgiving with others – they may be having a difficult time, too

• Set boundaries – remember that it’s ok to say “No”

• Whenever possible, try to laugh!

What Can You Do?

One of the things that makes stress so hard is that it feels like you don’t have control. Now you know that there are a lot of things you can do to help when you feel stressed.

Sleep

One of the most important things you can do to deal with stress is to get good sleep! Sleep helps your body calm down. When you get good sleep you are usually in a better mood the next day and it is easier to focus at school.

Do Fun Things with Friends and Family

Sometimes when you are stressed you may not feel like hanging out with your friends and family. It turns out that spending time having fun with the people you care about usually helps you to feel better.

Talk to Someone Who Cares

Everyone needs someone to talk to! When your stress and worries get big, sometimes it helps to talk it out with someone you trust. Friends, parents and teachers are often good people to talk to about stress.

Make a Plan

Stress comes and goes and is a normal part of life. You can’t avoid stress but you can make a plan for it. If you have a plan for stress, you are more likely to use your coping strategies the next time you feel stressed!

Coping Toolkit

Use this page to make a plan for the next time you are feeling stressed.

People I can talk to:

(For example: your parents, a favorite teacher)

Fun things I like to do to get my mind off stress: (For example: go outside, do puzzles)

Coping strategies I like to use when I am stressed:

(For example: deep breathing, yoga)

Breathe Breathe

RESOURCES FOR TEENS & CAREGIVERS

RESOURCES

Help & Hope WV

www.HelpandHopeWV.org

This website is an educational and resource-rich website that includes links to many of the resources listed below.

RESOURCES WITH LIVE HELPLINES

HELP4WV

help4wv.com

1-844-HELP4WV (1-844-435-7498)

Provides immediate help for those struggling with addiction or mental health issues.

HELP4WV features 24-hour access to call, text, and chat. It also has a searchable online resource directory and a direct line for children’s crisis services.

988 Suicide & Crisis Lifeline 988lifeline.org

Call, text, or chat 988

Provides 24/7, free and confidential support for people in distress, prevention and crisis resources for you or your loved ones, and best practices for professionals.

RESOURCES FOR TEENS & CAREGIVERS

We can all help prevent suicide.

The Lifeline provides 24/7, free and confidential support for people in distress, prevention and crisis resources for you or your loved ones, and best practices for professionals.

Ask Questions

Think about any questions you still have about coping with stress and ask an adult to answer them.

You have done a great job working on this booklet! We hope you have learned some new skills that will help you deal with uncomfortable feelings. Even though stress challenges us all, remember that there are things we can do to deal with it. Keep this booklet in your room or your backpack so you can look at it when you need a little extra help to deal with stress.

Special thanks to the writers and reviewers of this booklet!

Megan C. Phillips, MSW, Licensed Clinical Social Worker - writer

Katarina Candee, BMDS, Registered Yoga Teacher, 200 hours (RYT 200) - writer

Martha Minter, MSW, Licensed Clinical Social Worker - writer

For further reading, please see:

Levine, P. and Kline, M. (2007). Trauma Through a Child’s Eyes: Awakening the Ordinary Miracle of Healing. North Atlantic Books, Berkeley, CA.