Stress is an intricate phenomenon that is defined in numerous ways. However, putting these definitions together reveals that stress is the tear and wear of a person in their everyday life. The extensive spectrum of psychotherapies and methods of controlling a person’s stress level, particularly chronic stress, can be defined as stress management. Practical techniques and methods of managing stress help a person break the hold that stress imposes on their lives. As a result, it allows individuals to lead a happier, more productive, and healthier lifestyle. Hence, this paper will discuss the goal, rationale, warm-up, stimulus, evocation, teaching, practice, and the application of stress management.

Goal: Stress causes a variety of mental and physical symptoms that vary depending on the circumstances of each individual. These can involve despair and the deterioration of physical health. One of the cornerstones to living a successful and happy life in contemporary society is stress management. Life frequently presents various demands that are difficult to manage. However, stress management offers a variety of strategies for managing anxiety and maintaining general well-being. Hence, the decisive goal of stress management in this phase is to achieve a balanced life for young adults, with time for studying, relaxation, fun, and daily tasks. Additionally, it builds on an individual’s resilience to face hurdles head-on and not break under pressure. Hence, stress management entails taking charge: controlling your emotions, environment, schedule, thoughts, and how you address your challenges.

Rationale: Like adults, teenagers may face stress daily, and practicing stress management techniques can be beneficial. Adolescents are more stressed when they perceive a challenging, hazardous, or unpleasant situation, and they lack the means to manage such cases (American Academy of Child & Adolescent Psychiatry, 2019). The following are some stressors for teenagers:

1. Frustrations and demands in school
2. Destructive feelings or thoughts about themselves
3. Body changes in adolescence.
4. Problems with peers or friends at learning institutions
5. Divorce or separation of parents
6. Bereavement
7. Financial issues in the family
8. Changing of schools    

Some teenagers are stressed out to the point of exhaustion. Too much stress can result in physical illness, anxiety, withdrawal, aggressiveness, or inappropriate coping strategies such as drug abuse. Changes occur in our bodies and minds when we view a situation as challenging or unpleasant, preparing us to respond to a threat. Signs of the “freeze, flight or fight” reaction are expressed via increased heart and inhaling rates, increased blood flow to the leg muscles and arm and leg,  clammy or chilly feet and hands, an upset stomach, or a dreadful feeling.

The exact process that activates the stress response can also deactivate it. Adjustments in our bodies and thoughts can occur as soon as we determine that a condition is no longer hazardous, allowing us to calm down and relax. Reduced heart and inhaling rates, accompanied by a sense of wellness, are all part of the “relaxation response.” When dealing with stress, teens who acquire a “relaxation response” and other stress-reduction abilities feel more powerful and have more options.

Warm-up

In this phase, the young adults will be asked to mention some of the aspects that stress them out, including problems at school and overall life experiences. What types of indications do people exhibit when they’re stressed? What is your body’s response to stress? It may include:

• The inability to focus or finish activities
• Frequent colds
• Body pains,
• Other illnesses, such as autoimmune disorders, flare-ups, Headaches
• Irritability
• Difficulties in staying awake or falling asleep
• Loss of appetite
•  Getting more nervous or angrier than usual.

An example can be, “I often zone out, experience dizziness, get migraines, nauseated, experience hazy visions, and loss of consciousness.”  

Additionally, the adolescents will be asked to differentiate between positive and harmful stress. Eustress, also known as good stress, refers to situations where something stressful motivates, inspires, and helps in improving your performance. On the other hand, distress, also known as bad stress, is stress that exhausts you, makes you nervous, and harms your health. A vacation is an example of eustress, whereas the loss of a family member is an example of bad stress.

Stimulus

Deep breathing is a straightforward yet effective relaxing method. It is simple to grasp, can be done virtually anywhere, and rapidly reduces tension. Deep breathing is also the foundation of many other relaxation techniques, and it may be coupled with other calming factors such as music and aromatherapy. Hence, slow antistress music will be streamed online from the apple music store, and participants will lie flat or sit in a comfortable posture. They will place one hand on their chest, and the other on the belly and take deep breaths. The hand on the chest should not move. At the same time, that on the abdomen will be pushed out during inhalation and inwards during exhalation—repetition of the activity three to ten times in combination with the slow musical rhythm results in relaxation. The subjects will hence notice that deep breathing helps in relaxation.   

Evocation

In this stage, the young adults will be individually engaged. Each student will be asked to explain a stressful situation they have encountered before and how they coped with the situation. The exercise will aim to comprehend the most prevalent stressors among the participants and provide insight into appropriately handling such cases. As a result, the participants need to feel protected and safe during the exercise as some information that will be disclosed pertains to personal issues. Hence a confidentiality statement will be made to notify all participants that information shared during the activity is confidential. 

Teaching

At this stage, the adolescents will be taught how to concentrate on breathing. They will learn how to take slow, long, and deep breaths. It is a simple but effective technique (also referred to as belly or abdominal breathing). You slowly detach your attention from distracting ideas and sensations while breathing. Breath concentration can be very beneficial for those suffering from eating disorders, allowing them to concentrate on their health more constructively. Conversely, this approach may not suit persons with health issues that cause breathing difficulties, like heart conditions and respiratory ailments.

Practice

The young adults will practice the following stress management techniques:

Proper breathing

The most efficient initial action in stressful situations is to take a deep breath (Robinson et al., 2021). The “four by four breathing” technique adopted by the navy seals helps them regain control by reducing their stress reaction. When you’re under a lot of stress, please take a deep breath for four seconds (place your hand on your tummy and feel its spread out), then breathe out evenly for another four seconds. The exercise should be done for at least two to three minutes to achieve peak results.

Accepting the stress

Kelly McGonigal, a health psychologist, opines that positively perceiving your stress can induce your body to act better in preventing long-term physical damage (McGonigal, 2013).On the other hand, those who have unfavorable attitudes about stress risk various poor health consequences similar to those induced by smoking.

Asking for help and help other

According to McGonigal’s study, when you interact with another individual, your body releases oxytocin, a hormone that aids in healing the heart (McGonigal et al., 2013).  Reaching out for help or assisting someone else has a similar effect. Therefore, Young adults should learn that it is critical to building relationships with peers, neighbors, and friends. According to McGonigal’s works, significant distressing life experiences are substantially associated with poor health outcomes, except those who cared for others and did not experience such effects.

Regular exercise

Regular exercise is one of the healthiest methods to relieve stress. Students may include fitness into their daily routines by practicing yoga, biking, walking to school, or running on a treadmill. Adopting and maintaining a regular fitness routine for the rest of your life will help individuals release stress, enjoy their lives more, and live longer.

Application

The application section will be a phase that encourages young adults to cope with stressful situations in their daily activities within and outside the school environment by providing valuable and appropriate stress management techniques. This phase will also evaluate the skills and knowledge that the adolescents have acquired in the activity. It will also seek to establish whether the participants comprehend the importance of appropriate stress management. Additionally, this stage will assess whether the learners will be devoted to practicing the highlighted stress management techniques and debug any motivations that would lead to adopting inappropriate coping strategies like drug abuse. Finally, sporting activities and dance competitions can be incentivized to encourage regular exercise among young adults.

References

American Academy of Child & Adolescent Psychiatry. (2019). Stress Management and Teens. Aacap.org. Retrieved 22 June 2021, from https://www.aacap.org/AACAP/Families_and_Youth/Facts_for_Families/FFF-Guide/Helping-Teenagers-With-Stress-066.aspx.

Jazaieri, H., Jinpa, G. T., McGonigal, K., Rosenberg, E. L., Finkelstein, J., Simon-Thomas, E., … & Goldin, P. R. (2013). Enhancing compassion: A randomized controlled trial of a compassion cultivation training program. Journal of Happiness Studies, 14(4), 1113-1126.

McGonigal, K. (2013). How to make stress your friend. Ted Global, Edinburgh, Scotland, 6, 13.

Robinson, L., Smith, M., Segal, R., & Helpguide.org. (2021). Stress Management: How to Reduce, Prevent, and Cope with Stress | BrainLine. BrainLine. Retrieved 22 June 2021, from https://www.brainline.org/article/stress-management-how-reduce-prevent-and-cope-stress.