Middle school and puberty are big transitional times that can cause a range of emotions. It's common to have feelings of stress, tension, or anxiety during these periods. It is essential to comprehend and control these emotions for your mental health.

Many children experience anxiety and stress, and they may even feel depressed and hopeless. Throughout growth, strong concerns may surface at different periods. For instance, even when they are secure and well-cared-for, children frequently experience extreme anguish when they are separated from their parents.

While children often experience anxieties and worries, excessive or persistent forms of melancholy and fear may indicate anxiety or depression. They are frequently referred to as internalizing illnesses since the main symptoms are mental and emotional. It can be difficult to deal with middle school and puberty. In addition to validating these difficulties, this article offers basic stress management and relaxation techniques to facilitate the change.

What is The Difference Between Stress and Anxiety?

Stress is the body's or mind's reaction to an outside factor, such as having a lot of schoolwork or being sick. A stressful situation might occur once, for a short period of time, or frequently over an extended period of time.

The body's response to stress is anxiety, which can happen even when there isn't a threat right now. Your health may be impacted if your anxiety persists and starts to interfere with your daily activities. You may have issues with your immune system, digestive tract, cardiovascular system, and reproductive system, in addition to sleep issues. Additionally, there might be a greater chance of mental health issues like depression or anxiety disorders developing in you.

A child can be diagnosed with an anxiety disorder if their concerns and anxieties do not go away or if they become so numerous that they interfere with play, school, or other activities. These worries and fears are common in little children.

When are teenagers most likely to experience stress and anxiety?

Adolescence is a time full of chances, difficulties, and lots of experiences. The teenage brain is developing throughout this period, and they also seek greater freedom and self-governance. In addition, there are a lot of pressures at this time.

Teens may worry about a variety of things, such as entering secondary school, appearing a certain way, fitting in with their classmates, finishing their coursework and final exams, participating in school plays, or attending formals. Teenagers are more concerned about social media, politics, and the epidemic than they have ever been.

Similar to feelings of anger or embarrassment, anxiety is a natural emotional spectrum. Anxiety rarely lasts and usually goes away on its own in teens.

However, for other teenagers, it either doesn't go away or is so severe that it prevents them from going about their daily lives. It's also critical to keep in mind that anxiety among teens isn't inherently harmful. 

Teens who experience anxiety are more likely to think critically about their circumstances, which helps keep them safe. It may also inspire people to strive for excellence. And  it can assist students in preparing for difficult circumstances like public speaking or athletic contests.

Here are some additional facts to validate these difficulties in teens;

• In the past 30 years, the percentage of 13 to 16-year-olds who say they experience anxiety or stress regularly has doubled—from 1 in 10 to 2 in 10 for girls and from 1 in 30 to 2 in 30 for boys.
• According to parents, the percentage of 13 and 16-year-olds with behavioral issues also rose, rising from around 7% in 1974 to 15% in 1999.
• There is proof that, in more recent times, these surges have leveled out. For instance, there was no increase in emotional issues' symptoms from 1999 to 2004.

There are also several potential reasons for anxiety and stress in adolescence. This includes:

• Genetics: Teenagers who have a family history of mood or anxiety problems may be more likely to develop them.
• Teenagers who have experienced trauma, such as sexual assault, violence, or involvement in an accident, may be more prone to anxiety and stress.
• Environment: A teenager's mental health can be influenced by their social, school, and family surroundings. Difficulties like abuse and neglect, family breakups, bullying, poverty, learning difficulties, and striving to fit in can all lead to depression or anxiety.
• Differences in the brain: Teenagers' brains differ anatomically from adults'. Stress levels can rise in teens due to alterations in the brain circuits responsible for responding to rewards and threats. Neurotransmitters, including dopamine, serotonin, and norepinephrine, may also be present in varying amounts in the brains of teenagers who suffer from anxiety and depression. These have an impact on how behavior and mood are controlled.
• Substance abuse: Teens who abuse drugs or alcohol may experience mood swings and sadness. They could use these drugs as a kind of emotional self-medication.
• Stresses associated with puberty: Adolescents going through puberty may experience hormonal changes that impact their mood and cope with the demands of a growing body, which may cause them to feel different from their classmates.
• Negative thought patterns: Negative thought patterns may be connected to teen depression and anxiety. Teenagers who are frequently exposed to negative thinking, frequently from their parents, may also come to have a pessimistic outlook on life.

Stress Management Techniques

Stressors are a part of life for both adults and children. These techniques can aid in managing stress:

Rest soundly at night 

Both mental and physical health depend on getting enough sleep. Experts advise children aged six to twelve to get nine to twelve hours of sleep per night. Teens require eight or ten hours per night. Sleep must be prioritized in order to manage stress. Avoid storing electronic gadgets in the bedroom and restrict your nighttime screen time to preserve your sleep.

Physical Exercise

For people of all ages, physical activity is a crucial way to reduce stress. Children aged 6 to 17 should engage in physical exercise for at least 60 minutes each day, according to the U.S. Department of Health and Human Services.

A natural way to reduce stress is to exercise. Engaging in physical activities such as yoga, running, or walking can assist in reducing stress and elevating your mood. You may increase the comfort and effectiveness of your practice by using a yoga mat and block set worth at least $90.

Make time to relax and have fun

Children and teenagers need time to do the things that make them happy, just like adults do. This might be unstructured playtime with building blocks or uninterrupted hours spent practicing music or painting. Furthermore, some kids enjoy switching between activities, while others require more downtime. Strike a good balance between leisure time and your preferred hobbies.

Expressing yourself creatively and de-stressing through coloring pages, writing, or drawings can be helpful. A stress relieving coloring book (around $85) can be an enjoyable and helpful method to relax.

Step outdoors

It's beneficial to spend time in nature to reduce stress and enhance general wellbeing. Living in a location with more green space has been linked to lower levels of stress, anxiety, and depression, according to research.

Journaling

According to research, writing  writingWriting down one's thoughts and feelings might help lessen mental anguish and enhance wellbeing, according to research. Writing about positive emotions, such as the things you're proud of or grateful for, has been shown in certain studies to reduce the symptoms of anxiety and sadness.

Practice Meditation & Mindfulness

Researchers showed that teenagers who acquired mindfulness reported much less emotional anguish than those who did not in a 5-week mindfulness training program for 13 to 18-year-olds.

Being mindful entails paying attention to the here and now without passing judgment. This is a talent that you may acquire with meditation. Start by concentrating on your breathing or a short chant for a few minutes each day.

Breathing Techniques

Breathing deeply can help your nervous system relax. Breathe slowly and deeply in through your nose and out through your mouth as you practice. Stress can be decreased by spending a few minutes each day doing this.

Relaxation Techniques

Adolescents and preteens who lead healthy lifestyles and relaxation routines can frequently manage their stress and anxiety. For instance, your  mind can be cleared by taking a stroll rather than remaining at home and fretting.

The following relaxation techniques can assist you in managing daily stress and anxiety:

Using Essential Oils

One of the most effective tools for relaxing is aromatherapy. A relaxing atmosphere may be produced by using an essential oil diffuser ($100) filled with relaxing smells like chamomile or lavender.

Progressive Relaxation of the Muscles

This method entails tensing and then gradually releasing your body's various muscle groups. It can assist you in learning how to relieve bodily stress and increase your awareness of it. Practice mindfulness, muscular relaxation, or breathing techniques.

Assisted Visualization

Using guided imagery, one visualizes a calm environment or circumstance. This method might help you relax and divert your attention from worrying thoughts.

Other techniques includes;

• Get lots of exercise, sleep for 8 to 9 hours daily, and eat and drink healthily. A nutritious diet that consists of whole grains, legumes (such as beans, peas, and lentils), fruits, vegetables, lean protein sources, nuts, and seeds
• Steer clear of alcohol, narcotics, and caffeine.
• Reducing unneeded stress can be achieved by avoiding procrastinating or being late.
• Practice the smiling technique, ie, always put a smile on your face

Conclusion

While it is very normal for teens to experience stress and anxiety during times of change, it is likewise very important for teens to learn how to handle stress and anxiety while things are changing. You can more effectively handle the difficulties of puberty and middle school by adding easy stress-reduction and relaxation strategies to your daily routine. Never forget that it is acceptable to approach friends, family, or professionals for assistance and support.

Sources

• Johns Hopkins Medicine
• American Psychological Association (APA)
• Raising Children
• Medical News Today
• National Institute of Mental Health (NIMH)
• Centers for Disease Control and Prevention (CDC)