Break the Stress Spiral: Proven Ways to Handle Stress Before It Handles You

Stress among teens and young adults is more than just an occasional feeling of “too much.” According to the American Academy of Child & Adolescent Psychiatry (AACAP), teens can decrease stress through regular exercise, consistent sleep, avoiding excess caffeine, and learning muscle-relaxation or breathing techniques.

Research also shows that having a structured stress‐management plan builds resilience—moving from reacting to stress to proactively handling it.

 So what practical steps can you take today? Start by naming your stressors. Is it school deadlines, social pressure, family expectations, or something else? Then pick one “mini‐reset” you can do in the next hour. Maybe it’s a 5-minute belly-breathing session (inhale 4 seconds, hold 2, exhale 6) or a quick walk outside to shift body and mind.

 Next, examine your routines: aim for 7-9 hours of sleep, choose balanced meals, and limit

 If you feel overwhelmed, remember: this isn’t just stress—it could be a signal that your systems need care.

 The Mental Health Survival Series is an interactive activity-book series for teens and young adults. It guides you through weekly mini-activities, reflections, and tracking prompts that help you turn the stress spiral into manageable steps and build lasting coping skills. Check us out at www.mentalhealthsurvivalseries.com