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Today’s teens face intense pressures. From worries about climate change to the fear of gun violence and school shootings, many adolescents are riddled with anxiety and stress. The increasingly competitive pressure of higher education also drives the relentless pursuit of straight As, pushing teens to their breaking point. Instead of enjoying their high school years, many are constantly on edge.
Social media is another concern. Showcasing carefully curated snapshots of other teens’ seemingly flawless lives, social media feeds compel youth to try to replicate unrealistic perfection. When they inevitably fail, their self-esteem suffers.
It’s no wonder so many adolescents feel overwhelmed and emotionally drained!
While we can’t shield our teens from every hardship, we can provide them the tools they need to maintain inner calm and keep stress at bay—skills that will benefit them long after graduation.
Understanding the stressors of Arizona teens
Sweltering heat
From the towering cacti and windswept trails of Usery Mountain Regional Park near Mesa to the otherworldly landscapes of Petrified Forest National Park, Arizona is chock full of natural beauty, sites rich in tradition and history, and cities that pulsate with cosmopolitan energy.
However, there’s a downside: summers can be brutal in the Grand Canyon State. Months of scorching heat can push even the most sun-loving teen to their limits. For teens who thrive on outdoor sports, hiking, or just sitting by a pool soaking up the sunshine, having to stay indoors to avoid skyrocketing temperatures can feel like a prison sentence. Such a sudden change in activity level can cause boredom, a sense of isolation, and pent-up energy with nowhere to go.
Intense academic pressure
While Arizona has lots of excellent schools, intense academic pressure can overshadow the joy of learning. Students struggle to keep up with demanding coursework; worry about passing exams, including Arizona’s Academic Standards Assessment (AASA) and the National ACT; and fear that their best efforts may not be good enough. Such experiences can leave teens feeling burnt out and chronically sleep-deprived.
Peer pressure
Intense academic expectations and being trapped indoors for long periods aren’t the only issues contributing to Arizona’s teen stress epidemic. Peer pressure, amplified by the distorted funhouse mirror of social media, fuels a never-ending cycle of peer comparison and self-doubt.
Many adolescents become obsessed with the latest brand-name clothes, the trendiest shoes, and the skincare products used by their favorite celebrities, mistakenly believing such accessories will help them acquire the validation they desperately seek. Teens feel left out if they don’t have the newest smartphone or go on vacations deemed Instagram-worthy by their peers. The pressure to fit in can sometimes push teens toward risky choices, such as experimenting with drugs or alcohol or participating in dangerous online challenges, in an attempt to gain acceptance.
Techniques for managing teen stress
Stress is a normal part of life. However, too much can damage physical and emotional health. Here are a few strategies for minimizing the effects of stress:
Mindfulness exercises
In a world that bombards us with constant distractions and demands, cultivating moments of mindful awareness can help us create an oasis of tranquility—no matter how chaotic life gets. Mindfulness can be practiced anywhere, anytime. It’s incredibly effective even in short bursts.
Start by having your teen do a few simple deep breathing exercises. Tell them to focus on slow, deliberate inhales through the nose, feeling the air fill their lungs. Then, they should exhale in long, controlled breaths through the mouth, releasing tension with each one. When so focused on their breathing, their mental ruminations will stop, giving them a temporary respite from the barrage of negative thoughts that typically invade their mind.
Doing a couple cycles of this breathing periodically throughout the day—it’s better to do several short sessions than one long one—can help teens lower stress levels, improve focus, and develop a greater capacity for joy.
Healthy routines
Stress can rear its ugly head when teens put their nose to the grindstone and don’t make space for relaxation and fun. Help your child balance academics, extracurriculars, and any part-time jobs with downtime. This strategy will help them avoid stress and perform their best in all areas of life.
Ensure that your teen knows how incredibly important it is to get adequate sleep. Explain that a lack of sleep doesn’t only cause tiredness the next day. Chronic sleep deprivation fuels stress, impairs focus, weakens the immune system, and increases the risks of serious illnesses like obesity, diabetes, and depression.
Therefore, make sleep a nonnegotiable priority. When teens get the rest their bodies and brains need, they’re better equipped to manage the demands of academic, social, and extracurricular pursuits.
Outdoor activities
Even with its sweltering summers topping 113 °F, Arizona offers many opportunities for outdoor stress relief. Time in nature has been demonstrated to boost mental health, with studies showing significant reductions in anxiety and depression. For example, a 2019 study published in Scientific Reports found that spending just 120 minutes a week in nature was associated with improvements in both physical and mental well-being.
Because staying indoors during peak temperatures minimizes the risk of heat-related illnesses, encourage your teen to go outside in the early morning or evening, when temperatures are milder. Scheduling outdoor activities when the sun is low allows youth to enjoy the outdoors without getting overheated.
Keep in mind that dehydration increases susceptibility to heat-related stress. Encourage your teen to take frequent water breaks—even if they don’t feel particularly thirsty.
As you probably know, Arizona offers many opportunities for hiking. Your teen might want to explore the shaded paths and hidden waterfalls at the state’s breathtaking national parks, such as Saguaro National Park. For a more meditative experience, your child can absorb the serene beauty of a horticultural park. The Desert Botanical Garden in Phoenix is a wonderland of desert flora, while the Tucson Botanical Gardens offer stunning themed gardens.
Such scenic spaces provide a peaceful escape from hectic urban environments and a chance to reconnect with nature, offsetting the daily stress many Arizona teens endure.
Community resources
Don’t underestimate the power of community in managing stress. Most Arizona towns have centers that offer affordable or free programs tailored to teens. These may include stress management workshops that teach relaxation techniques for calming a racing mind and mindfulness classes that cultivate inner stillness.
Too many teens feel adrift in a world that seems indifferent to their struggles. The simple realization that they’re not alone can provide much-needed validation. Support groups offer this sense of belonging. In these safe and understanding spaces, teens can share challenges without fear of judgment and connect with peers who truly get it.
Extracurricular opportunities
Some people find that doing nothing is the best way to beat stress. Others find it’s diving wholeheartedly into a loved activity. If you think your teen might benefit from the latter, encourage them to explore clubs, team sports, or youth groups that align with their interests. Whether they’re drawn to the camaraderie of a sports team, the creative expression of an art club, the problem-solving challenges of robotics, or the satisfaction of volunteering for a cause that changes the world for the better, extracurricular activities offer a fun and productive way to beat stress.
The physical and mental benefits of such activities are great. Many involve physical exertion, which is a time-tested stress buster. However, even activities that aren’t physically demanding offer opportunities for teens to temporarily leave worries behind and throw themselves into a purpose they’re passionate about.
Seeking professional help
Despite an arsenal of stress-busting techniques, feelings of overwhelm sometimes become impossible for a teen to manage without professional support. This doesn’t mean the teen has failed or the strategies don’t work. It means that getting through the most difficult days sometimes requires help from a skilled therapist.
If your teen is struggling with managing stress, consider online therapy for teens, a convenient and highly effective option. An experienced counselor can teach your teen practical strategies for managing anxiety that are tailored to their unique needs. These may include relaxation techniques, mindfulness practices, and cognitive reframing to challenge negative thought patterns.
Besides helping your teen maintain inner calm, therapy offers a safe and confidential space for them to address underlying mental health concerns. It’s a place where your child can voice their fears, frustrations, and anxieties without fear of judgment or unsolicited advice. Engaging with someone who truly listens—offering empathy and understanding without trying to immediately fix things—is a powerful way to process difficult emotions.
Final thoughts
The teenage years are a rollercoaster of intense emotions. While stress is an inevitable part of this journey, it doesn’t have to rob your teen of their happiness. By encouraging your child to explore stress-reduction techniques, you can help them master tools that keep stress at bay.
If your teen is struggling with chronic stress, anxiety, or changes in mood that are interfering with their daily life, don’t hesitate to seek professional help. The skills learned in counseling sessions extend far beyond the teenage years, helping them forge a less stressful and more fulfilling future.