Stress & Young People: Stress causes & how it affects their health and skin

December can be a very stressful time for everyone, and in particular for young people. Peer relationships, school, bodily changes, much of it adds up to mental, physical, academic performance, and emotional stress. 

Stress affects young people in several way. Here are some things it can cause:

Physical Effects

• Health problems: Prolonged stress can lead to headaches, stomachaches, muscle tension, and sleep disturbances.
• Weakened immune system: Chronic stress makes young people more susceptible to colds and other illnesses.
• Fatigue: Stress often leads to feelings of constant tiredness or low energy.

Emotional & Mental Effects

• Anxiety & depression: Stress can trigger or worsen these conditions, leading to feelings of hopelessness or excessive worry.
• Irritability: Young people under stress may become more easily frustrated or moody.
• Low self-esteem: Stress from academic or social pressures can cause them to doubt their abilities or worth.

Cognitive Effects

• Difficulty concentrating: Stress can interfere with focus and memory, making schoolwork or decision-making more challenging.
• Impaired problem-solving: High stress levels can hinder logical thinking and the ability to manage daily challenges.

Behavioral Effects

• Withdrawal: Stress can lead to isolation from friends or family.
• Unhealthy coping mechanisms: Some may turn to overeating, undereating, substance use, or excessive screen time.
• Poor academic performance: Stress related to schoolwork or extracurricular demands can result in declining grades or procrastination.

Social Effects

• Strained relationships: Stress can make it harder for young people to communicate effectively or maintain healthy relationships.
• Peer pressure: Stress from trying to fit in or meet social expectations can exacerbate feelings of inadequacy.

The sources of stress for young people can include:

• Academic pressure: High expectations for grades and test scores.
• Family issues: Divorce, financial problems, or conflicts.
• Social pressures: Bullying, social media comparisons, or peer conflicts.
• Uncertain future: Concerns about career paths or global issues like climate change.

What are some things young people can do to manage stress? 

• Healthy lifestyle: Regular exercise, a balanced diet, and sufficient sleep.
• Time management: Setting priorities and breaking tasks into smaller, manageable steps.
• Relaxation techniques: Mindfulness, deep breathing, and meditation can help reduce stress.
• Seeking support: Talking to trusted adults, friends, or professional counselors.
• Limit screen time: Reducing exposure to social media can minimize stress from comparisons or negative interactions.

By addressing stress early and teaching effective coping mechanisms, young people can build resilience and improve their overall quality of life.

Social Media

One of the realities of the 21st century is social media. So what effect does social media have on mental health?

Social media can have both positive and negative effects on mental health, depending on how it is used and the individual’s personal circumstances. Here’s a breakdown of its impact:

Positive Effects

Social Connection:

• Helps people stay connected with friends and family, especially across distances.
• Provides opportunities to build supportive communities based on shared interests or challenges.

Emotional Support:

• Platforms can offer spaces to share feelings and receive encouragement.
• People struggling with mental health issues may find solidarity and advice through mental health groups.

Self-expression:

• Allows individuals to express themselves creatively and authentically.
• Can boost self-esteem when their work, ideas, or experiences are validated.

Access to Resources:

• Provides information on mental health topics, coping strategies, and professional help.
• Promotes awareness of mental health issues, reducing stigma.

Negative Effects

Comparison and Low Self-Esteem:

• Constant exposure to idealized portrayals of others’ lives can lead to feelings of inadequacy and low self-worth.
• “Highlight reels” on social media may distort reality, fostering unrealistic expectations.

Fear of Missing Out (FOMO):

• Seeing others engage in activities can lead to anxiety, loneliness, or the feeling of being excluded.

Cyberbullying:

• Negative comments, harassment, or online shaming can severely impact mental health, causing anxiety, depression, or even suicidal thoughts.

Addiction and Overuse:

• Excessive use can disrupt sleep patterns, reduce productivity, and lead to feelings of stress or burnout.
• Doomscrolling (consuming negative news) can increase anxiety and distress.

Impact on Relationships:

• Over-reliance on social media may hinder face-to-face communication skills.
• Miscommunications or conflicts arising from online interactions can strain relationships.

Misinformation:

• Exposure to inaccurate or harmful advice related to mental health can worsen conditions or create confusion.

How to Mitigate Negative Effects

• Limit screen time: Set boundaries to reduce overuse and prioritize offline activities.
• Curate your feed: Follow accounts that promote positivity, diversity, and genuine content.
• Practice mindfulness: Be aware of how social media makes you feel and take breaks when needed.
• Engage meaningfully: Focus on authentic interactions rather than passive scrolling.
• Seek professional help: If social media is causing distress, consider speaking to a mental health professional.

By approaching social media use thoughtfully, individuals can maximize its benefits while minimizing harm to their mental well-being.

What effect does social media have on the body image of teens?

Social media significantly impacts teens’ body image, often shaping how they view their appearance and self-worth. This influence can be both positive and negative, but the negative effects tend to be more pronounced. Here’s how:

Negative Effects on Teens’ Body Image

Unrealistic Beauty Standards:

• Teens are frequently exposed to edited or filtered images of influencers, celebrities, and peers that promote unattainable beauty ideals.
• This creates pressure to look a certain way, leading to dissatisfaction with their natural appearance.

Comparison Culture:

• Teens often compare their bodies to those they see online, resulting in feelings of inadequacy.
• Seeing others receive likes and compliments for their looks can amplify insecurities about their own bodies.

Body Dysmorphia:

• Constant exposure to “perfect” bodies can lead to obsessive thoughts about perceived flaws, a condition known as body dysmorphic disorder (BDD).

Disordered Eating:

• Social media content promoting extreme diets, weight loss supplements, or unrealistic fitness goals can contribute to unhealthy eating behaviors like anorexia, bulimia, or binge eating.

Overemphasis on Appearance:

• Platforms often prioritize visual content, reinforcing the idea that physical appearance is a primary measure of worth.
• Teens may feel pressured to post photos that meet certain beauty standards, leading to anxiety about how they are perceived.

Positive Effects on Teens’ Body Image

Body Positivity Movements:

• Many accounts and campaigns now promote body diversity, acceptance, and self-love, challenging traditional beauty norms.
• These messages can help teens feel more confident and empowered about their bodies.

Supportive Communities:

• Social media provides spaces where teens can connect with others who share similar experiences, fostering a sense of belonging and validation.

Access to Educational Content:

• Some influencers and organizations use social media to educate teens about healthy body image, debunk myths about perfection, and encourage mental well-being.

How to Reduce Negative Effects

Limit Exposure to Triggering Content:

• Encourage teens to unfollow accounts that promote unrealistic standards and follow those that support authenticity and diversity.

Teach Critical Thinking:

• Help teens understand that many images online are heavily edited or curated to create a false reality.

Promote Offline Activities:

• Encourage hobbies, sports, and face-to-face interactions that shift focus away from appearance and towards skills and relationships.

Model Healthy Behaviors:

• Parents, teachers, and role models can promote positive body image by avoiding negative self-talk and embracing their own bodies.

Seek Professional Support:

• If social media is significantly affecting a teen’s mental health or body image, therapy or counseling can provide valuable tools and support.

Social media’s influence on teens’ body image can be profound, but with education, healthy habits, and supportive guidance, its negative effects can be mitigated.

How does stress manifest in a young adult’s body?

Stress in young adults often manifests physically, emotionally, and behaviorally, with noticeable effects on the body. Here’s how it can show up:

Physical Manifestations

1. Muscle Tension:
   • Commonly felt in the neck, shoulders, or jaw, leading to discomfort or stiffness.
   • May cause tension headaches or migraines.
2. Sleep Disturbances:
   • Difficulty falling or staying asleep, leading to insomnia.
   • Poor-quality sleep results in fatigue and reduced concentration.
3. Digestive Issues:
   • Stress can disrupt digestion, causing nausea, stomachaches, diarrhea, or constipation.
   • It may also worsen conditions like irritable bowel syndrome (IBS).
4. Increased Heart Rate and Blood Pressure:
   • The “fight or flight” response triggers a rapid heartbeat and elevated blood pressure.
   • Prolonged stress can strain the cardiovascular system.
5. Weakened Immune System:
   • Chronic stress reduces the body’s ability to fight infections, leading to frequent colds or illnesses.
6. Appetite Changes:
   • Stress can suppress appetite, leading to weight loss, or increase it, resulting in overeating and weight gain.
7. Skin Problems:
   • Stress may cause or worsen acne, hives, eczema, or psoriasis due to hormonal changes.
8. Fatigue and Low Energy:
   • The body’s constant state of alertness can lead to exhaustion and a feeling of being drained.

Emotional and Cognitive Manifestations

1. Anxiety or Restlessness:
   • Feelings of worry or being on edge are common.
   • Difficulty relaxing or staying calm.
2. Difficulty Concentrating:
   • Stress can impair memory, decision-making, and problem-solving abilities.
3. Mood Swings:
   • Irritability, frustration, or sadness can occur more frequently.
   • Some may feel overwhelmed or unable to cope.

Behavioral Manifestations

1. Changes in Habits:
   • Turning to unhealthy coping mechanisms like overeating, smoking, alcohol, or substance use.
   • Neglecting responsibilities or procrastinating.
2. Physical Avoidance:
   • Avoidance of social interactions or activities they previously enjoyed.
3. Nervous Habits:
   • Nail-biting, pacing, or excessive fidgeting.

Long-Term Effects of Chronic Stress

If unmanaged, chronic stress can lead to:

• Chronic health conditions: Heart disease, hypertension, or diabetes.
• Mental health issues: Depression, anxiety disorders, or burnout.
• Musculoskeletal problems: Persistent back, shoulder, or neck pain.

Managing Stress in Young Adults

1. Physical Activity:
   • Exercise releases endorphins that improve mood and reduce stress.
2. Healthy Lifestyle:
   • Maintain a balanced diet, hydrate, and ensure consistent sleep routines.
3. Relaxation Techniques:
   • Practice mindfulness, deep breathing, yoga, or meditation.
4. Time Management:
   • Prioritize tasks and set achievable goals to reduce feelings of overwhelm.
5. Seek Support:
   • Talking to friends, family, or a therapist can provide relief and perspective.

By addressing these symptoms early and developing healthy coping mechanisms, young adults can mitigate the adverse effects of stress on their bodies.

How does stress manifest in a teen’s body?

Stress in teenagers often manifests physically, emotionally, and behaviorally. Due to the developmental changes they are experiencing, teens may feel the effects of stress more acutely than adults. Here’s how it can show up in their bodies:

Physical Manifestations

1. Headaches:
   • Stress can cause tension headaches or migraines, often due to muscle tightness in the neck and shoulders.
2. Sleep Issues:
   • Difficulty falling or staying asleep, restless nights, or oversleeping can result from stress.
   • Poor sleep may lead to fatigue and irritability.
3. Digestive Problems:
   • Stress often disrupts digestion, causing stomachaches, nausea, diarrhea, or constipation.
   • Chronic stress can worsen conditions like acid reflux or irritable bowel syndrome (IBS).
4. Muscle Tension:
   • Teens may experience tightness or soreness in their shoulders, back, or jaw from prolonged stress.
5. Appetite Changes:
   • Some teens eat less under stress, while others turn to comfort foods, potentially leading to weight fluctuations.
6. Skin Issues:
   • Stress can exacerbate acne, rashes, or other skin conditions due to hormonal fluctuations.
7. Increased Heart Rate and Breathing:
   • The “fight or flight” response may cause a rapid heartbeat, shallow breathing, or feelings of chest tightness.
8. Weakened Immune System:
   • Stress can suppress the immune system, making teens more prone to colds or other illnesses.

Emotional and Mental Manifestations

1. Anxiety and Worry:
   • Teens may feel nervous, overwhelmed, or on edge, especially about school, relationships, or future plans.
2. Irritability and Mood Swings:
   • Stress often makes teens more prone to anger, frustration, or sadness.
3. Difficulty Concentrating:
   • Stress can impair memory, focus, and decision-making, affecting academic performance.
4. Low Self-Esteem:
   • Teens may feel they’re not good enough or are failing to meet expectations.

Behavioral Manifestations

1. Withdrawal:
   • Avoiding friends, family, or activities they previously enjoyed is a common response to stress.
2. Unhealthy Coping Mechanisms:
   • Some teens turn to overeating, under-eating, or experimenting with substances like alcohol, drugs, or vaping.
3. Fidgeting or Nervous Habits:
   • Stress may manifest as nail-biting, pacing, or picking at skin.
4. Procrastination or Overachievement:
   • Some teens may procrastinate on tasks due to feeling overwhelmed, while others may push themselves excessively to cope.

Long-Term Effects of Chronic Stress

If unmanaged, chronic stress in teens can lead to:

• Mental health issues: Anxiety disorders, depression, or burnout.
• Physical health problems: Chronic fatigue, high blood pressure, or increased risk of cardiovascular issues later in life.
• Academic struggles: Declining grades or loss of interest in school.

Managing Stress in Teens

1. Healthy Lifestyle:
   • Encourage regular exercise, balanced nutrition, and consistent sleep schedules.
2. Open Communication:
   • Provide a safe space for teens to talk about their feelings and challenges without judgment.
3. Relaxation Techniques:
   • Introduce mindfulness, yoga, deep breathing, or hobbies like drawing or music to help them relax.
4. Time Management:
   • Help them set priorities, break tasks into smaller steps, and avoid overcommitting.
5. Limit Screen Time:
   • Encourage taking breaks from social media or technology, which can add to stress.
6. Seek Professional Support:
   • If stress becomes unmanageable, a counselor or therapist can provide tools and strategies to cope effectively.

By recognizing these signs and fostering a supportive environment, teens can learn to manage stress and build resilience for the future.

How does stress affect acne?

Stress can significantly impact acne by influencing hormonal levels, inflammatory responses, and skin-care habits. Here’s how stress contributes to acne development and worsening:

Hormonal Changes

• Increased Cortisol Production:
  Stress triggers the release of cortisol, a stress hormone, which can lead to an overproduction of sebum (oil) in the skin. Excess sebum clogs pores, creating an environment for acne to develop.
• Androgen Activity:
  Stress can increase androgen hormones, which also stimulate oil glands, further contributing to acne breakouts.

Inflammatory Response

• Heightened Inflammation:
  Stress activates the body’s immune response, causing inflammation. Since acne is partly an inflammatory condition, this can worsen the severity and redness of breakouts.
• Delayed Healing:
  Stress slows down the skin’s ability to repair itself, meaning existing acne lesions may take longer to heal.

Behavioral Factors

• Skin Picking or Scratching:
  Stress often leads to habits like touching, picking, or scratching the skin, which can worsen acne and increase the risk of scarring or infection.
• Neglected Skin-Care Routine:
  During stressful periods, people may skip or rush through their skin-care routines, leading to buildup of oil and debris on the skin. Alternatively, over-washing due to anxiety can strip the skin of its natural oils, causing irritation.
• Dietary Changes:
  Stress can lead to unhealthy eating habits, such as consuming more sugar or processed foods, which may trigger or exacerbate acne in some individuals.

Impact on Oil Glands

• Stress stimulates sebaceous (oil) glands through nerve signals, increasing oil production in the skin. Excess oil combines with dead skin cells and bacteria, clogging pores and causing breakouts.

Link to Gut Health

• Stress affects gut health by disrupting the balance of gut bacteria, which can influence skin conditions, including acne. Gut inflammation caused by stress can manifest as skin inflammation.

Sleep Disruption

• Stress often causes poor sleep, which can disrupt hormonal balance and impair skin regeneration, contributing to more frequent or severe acne breakouts.

Managing Stress-Related Acne

1. Stress Management:
   • Practice relaxation techniques like meditation, yoga, or deep breathing exercises.
   • Engage in physical activities to release tension and improve overall well-being.
2. Consistent Skin Care:
   • Follow a gentle but consistent routine that includes cleansing, moisturizing, and using acne treatments.
   • Avoid harsh scrubbing or overusing acne products.
3. Healthy Lifestyle:
   • Prioritize a balanced diet rich in fruits, vegetables, and omega-3 fatty acids.
   • Stay hydrated and limit consumption of sugary or processed foods.
4. Seek Professional Help:
   • For persistent acne, consider consulting a dermatologist who can recommend treatments like topical medications, oral antibiotics, or hormonal therapy.

While stress alone may not directly cause acne, it can exacerbate existing conditions or create an environment where acne is more likely to develop. Managing stress effectively can help reduce its impact on the skin.

What are some things to do to alleviate stress?

Alleviating stress involves a combination of physical, mental, and emotional strategies to calm the mind and body. Here are some effective techniques:

Physical Strategies

1. Exercise Regularly:
   • Physical activity releases endorphins, which improve mood and reduce stress.
   • Activities like walking, running, swimming, or yoga are particularly effective.
2. Get Adequate Sleep:
   • Prioritize 7-9 hours of quality sleep per night to recharge and reduce stress hormones.
   • Establish a bedtime routine to wind down, such as reading or meditating.
3. Practice Deep Breathing:
   • Use techniques like diaphragmatic breathing or the 4-7-8 method to reduce tension.
   • Breathing slowly and deeply activates the parasympathetic nervous system, which helps calm the body.
4. Engage in Relaxation Techniques:
   • Try progressive muscle relaxation, where you tense and release different muscle groups.
   • Explore practices like tai chi, massage, or acupuncture.

Mental and Emotional Strategies

1. Practice Mindfulness:
   • Focus on the present moment through meditation or mindful observation of surroundings.
   • Apps like Headspace or Calm can guide you in mindfulness practices.
2. Identify Stress Triggers:
   • Keep a journal to track what causes your stress and develop a plan to manage or avoid these triggers.
3. Set Realistic Goals:
   • Break tasks into smaller, manageable steps to avoid feeling overwhelmed.
   • Use tools like to-do lists or time-blocking to stay organized.
4. Challenge Negative Thoughts:
   • Use cognitive-behavioral techniques to reframe stressful situations in a more positive light.
   • Practice gratitude by writing down things you’re thankful for each day.

Social Strategies

1. Connect with Loved Ones:
   • Talking to friends or family about your feelings can provide emotional relief.
   • Socializing, even briefly, can help you feel more supported and less alone.
2. Seek Professional Support:
   • A therapist or counselor can help you develop coping strategies and work through stressors.
3. Join a Group: 
   • Participate in clubs, support groups, or community activities to build a sense of belonging.

Lifestyle Adjustments

1. Maintain a Balanced Diet:
   • Eat nutritious foods to support energy levels and reduce stress-related inflammation.
   • Limit caffeine and sugar, which can exacerbate anxiety and tension.
2. Take Breaks:
   • Incorporate short breaks during work or study sessions to reset and refocus.
   • Step outside for fresh air or engage in a hobby.
3. Declutter Your Space:
   • A clean and organized environment can promote a sense of calm and control.

Engage in Enjoyable Activities

1. Creative Outlets:
   • Activities like painting, writing, or playing music can channel stress into something productive and enjoyable.
2. Laugh and Have Fun:
   • Watch a funny movie, spend time with playful friends, or engage in activities that make you laugh.
3. Practice a Hobby:
   • Gardening, cooking, reading, or crafting can help divert attention from stressors.

Practice Self-Compassion

1. Be Kind to Yourself:
   • Acknowledge that it’s okay to feel stressed and give yourself permission to rest.
2. Celebrate Small Wins:
   • Recognize and reward yourself for completing even minor tasks or overcoming challenges.

Incorporating a mix of these techniques into your daily routine can help reduce stress and build resilience over time.

For further information social media and its effects on young people, consider visiting:

• https://socialmediavictims.org/mental-health/body-image/ 
• https://www.brainzmagazine.com/post/caroline-middelsdorf?utm_campaign=fc557664-6080-4c97-9dda-b3de0f721985&utm_source=so&utm_medium=mail&cid=5fbb1938-febb-4b88-a08c-bf47661a90ad 

Photo credit: Creator: evgenyatamanenko | Credit: Getty Images/iStockphoto; https://youthtoday.org/2015/08/childhood-stressors-lead-to-earlier-anxiety/ 

Written by Estie Gonzalez of Derma Bright Clinic, 604.259.8757 or www.dermabrightclinic.com