- By Iram Hussain
- Thu, 10 Oct 2024 11:04 AM (IST)
- Source:JND
As per the World Health Organisation, 1 in 7 young people suffer from a mental health disorder and suicide is the 4th leading cause of death amongst 15-29-year-olds. Young people are usually experiencing higher levels of stress and there are multiple factors contributing to stress in youth. Adolescents are going through hormonal and physical changes which make them vulnerable to stress. Pressure to perform in academics along with peer pressure to fit in other activities like sports or pressure to work adds to stress.
A negative family environment due to parental fights or separation/divorce or where parents are unduly demanding, permissive or authoritarian makes the home environment stressful for an adolescent. Body image issues and substance abuse can also be significant stressors. Thus, effective stress management is crucial for youngsters to maintain their mental and emotional well-being.
In a conversation with Jagran English, Dr Madhusudan Singh Solanki, Senior Psychiatrist & Head, Department of Mental Health & Behavioural Sciences, Max Smart Super Speciality Hospital Saket, New Delhi listed some practical strategies for the youth to manage stress effectively.
Practical Strategies To Manage Stress
Priority setting is an important tool to manage stress. For example, keeping your studies a priority and scheduling everything around it can help lower academic pressure and reduce stress levels.
Set your expectations from yourself based on your unique strengths, abilities and weaknesses instead of getting swayed by comparison or peer or parental pressure.
Having a regular routine and planning things accordingly definitely helps in lowering stress levels as it gives a sense of control over your daily life.
Learn problem-solving skills like breaking a big task into smaller doable tasks and doing it step by step.
Taking a good night sleep not only helps in reenergizing you for the next day but also improves memory and cognitive functions which are so vital for the youth.
Practising assertiveness is an important communication skill which has been shown to reduce stress. Assertiveness entails conveying your feelings or needs in polite ways without being unduly aggressive or passive.
Nurture your hobbies as they help you unwind apart from enriching your lives.
Forge deep connections with family and friends as that creates a social support system so vital to thrive and manage stressful situations.
Practice deep breathing and meditation for some time every day. If you are new to meditation you can simply start by sitting in silence for 3-5 minutes and try to observe your thoughts and breathing.
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Follow these tips to manage stress (Image Credits: Canva)
Connect to your spiritual domain by spending some time meditating or praying or simply connecting to life around you by spending some time with nature, music or like-minded people.
Avoid excessive social media use as it has been shown to negatively affect self-esteem and mental health, instead invest in real-life relationships and hobbies.
Avoid watching a mobile phone or any other screen before sleep as it negatively impacts your sleep quality.
Stay away from substance use like alcohol or drugs as they have been shown to negatively impact the adolescent brain affecting the capacity to think, decide, solve problems and control impulses. It also increases the chances of developing substance dependence.