Stress is an unavoidable part of modern life, especially for teens and young adults navigating the complexities of growing up. Yet not all stress is harmful. With the right knowledge and tools, we can help young people transform stress into an opportunity for resilience and growth.
This blog explores what stress actually is, the difference between acute and chronic stressors, how our brains respond, and, most importantly, how to foster resilience so young people can thrive, not just survive. Educators, coaches, and mentors will find practical strategies and evidence-based insights here to empower youth to meet life’s challenges with confidence and capacity.
What Is Stress and Why Does It Matter?
Stress can be defined as a “real or perceived threat to homeostasis or well-being” (Herman, 2013, pg. 26). Homeostasis is our body’s way of keeping things in balance. When something feels off, whether it’s a sudden test or a lingering social worry, our brains and bodies react.
Acute vs. Chronic Stressors
- Acute stressors are intense but temporary. Examples include an upcoming exam, a sports competition, or a disagreement with a friend. While these are challenging, they usually resolve quickly.
- Chronic stressors persist over days, weeks, months, or even years. These could look like ongoing family conflict, living with a chronic illness, or feeling socially isolated.
Understanding the difference is key. Our bodies are well-equipped to bounce back from acute stress. Chronic stress, on the other hand, can cause real harm if left unchecked.
Types of Stressors
- Physiological stressors: Physical discomfort, environmental changes, fatigue, injury, or illness.
- Psychological stressors: Navigating difficult environments, worries about self-worth, or unmet social needs.
Reflect:
Think about the kinds of stress your students or clients face. Are they mostly short-term challenges, or are longer-term pressures weighing on them?
The Brain’s Role in Handling Stress
Neuroscientist Bruce McEwen introduced the concept of allostasis to describe the brain’s effort to maintain stability through change. Essentially, this is how our brain and body respond and adapt to stress.
Key Biological Systems
- Hypothalamic-pituitary-adrenal (HPA) axis: Helps regulate hormones like cortisol during stressful events.
- Sympathetic-adreno-medullar (SAM) system: Controls adrenaline responses tied to the “fight, flight, freeze, or appease” reactions.
When we encounter a stressor, these systems jump into action to protect us. Ideally, the response is short-lived and returns to baseline once the challenge passes.
Adaptation and Maladaptation
- Healthy stress response: Kicks in to help us cope and turns off once the threat is gone.
- Prolonged or chronic stress response: Remains activated, which can damage health over time.
Health Risks of Chronic Stress
- Cardiovascular disease, stroke, hypertension
- Weakened immune system
- Stomach ulcers and gastrointestinal issues
- Sleep disturbances
- Burnout
- Increased risk of psychiatric disorders
Understanding What Triggers Stress Responses
The Centre for Studies on Human Stress uses the acronym NUTS for factors that can activate our adaptive stress response:
- Novelty: New situations (first day at school, moving away from home)
- Unpredictability: Not knowing what comes next
- Threat to ego: Concerns about competence or self-worth
- Sense of control is lacking: Feeling powerless in decision-making
Whenever one or more of these factors are present, stress may arise. For teens and young adults, many life changes naturally fall into these categories.
How the Brain Processes Stress
- Physical stressors: Managed mostly by the brainstem and hypothalamus in a reflexive, “bottom-up” way (react before conscious thought).
- Psychological stressors: Engaged through higher brain areas like the prefrontal cortex. This is a “top-down” process; we think or feel first, then respond.
If a psychological stressor can’t be resolved through thinking and problem solving, the brain shifts down to more primal reactions.
Toxic Stress Versus Resilient Growth
Stress becomes toxic when it is both chronic and we lack the resources to cope. Toxic stress can accelerate aging, lead to early health problems, and undermine well-being.
Interestingly, not all stress has negative consequences. The principle of hormesis explains that exposure to low doses of manageable stress can make us stronger. Consider how vaccines or regular exercise build resistance and immunity. Studies show that stress, when faced with adequate resources and support, can actually strengthen us.
Allostatic Load
This term refers to the “wear and tear” on the body accumulated from repeated or chronic stress. Both too much and too little exposure to stress can be harmful.
What Is Stress Resilience?
Stress resilience is the capacity to recover quickly after exposure to stressors. It is not just about “toughing it out,” but having enough internal and external resources to bounce back.
Reserve Capacity
Our resilience depends on our reserve capacity:
- Internal resources: Physical and mental health, sense of optimism, personal coping skills.
- External resources: Social support, access to mentors, safe environments, economic stability.
Youth don’t get to pick their genes, childhood environments, or early-life resources. But as they age, they gain more power to build and expand their resources.
Reflect:
Consider your own reserve capacity. Which resources do you draw on when times are tough? How can you help youth identify and strengthen theirs?
Building Capacity and Resilience in Youth
Empowering young people to build their stress resilience is one of the most impactful things educators, coaches, and mentors can do. Here’s how:
1. Fueling Capacity for Adaptation
- Nutrition: Encourage a nutrient-dense diet that supports brain and body health.
- Physical Activity: Regular exercise helps metabolize stress hormones and builds cellular resilience.
- Restorative Sleep: Promote consistent, high-quality sleep and downtime for recovery.
2. Expanding Social and Environmental Resources
- Positive Social Connections: Facilitate opportunities for friendship, support, and a sense of belonging. Connection releases healing hormones (like oxytocin and serotonin) and strengthens the immune system.
- Safe, Resource-Rich Environments: Help teens access safe spaces, effective learning tools, and health services.
- External Support: Encourage the use of mentors, study groups, tutors, and coaches.
Reflect:
What social supports are available to the young people you work with? How can you help them find more?
3. Teaching Skills for Effectiveness
- Skill-building: Equip youth with problem-solving, time management, and communication skills relevant to their tasks and challenges.
- Stress Management Techniques: Introduce mindfulness, relaxation exercises, creative outlets, and time for play.
4. Coaching Cognitive Appraisal
- Reframing Stress: Teach youth the difference between viewing challenges as threats versus opportunities for growth.
- If a situation is appraised as a challenge and resources are adequate, a “challenge state” is evoked. (“I’ve got this!”)
- If resources are lacking, a “threat state” can cause distress and passivity.
- Building Optimism: Model and encourage positive, realistic thinking and self-talk.
Reflect:
Try asking reflective questions like, “What strengths can you use in this situation?” or “What support might help you handle this?”
5. Encouraging Healthy Identity and Balance
- Non-Work Identity: Help youth build hobbies, interests, and relationships outside of work or school performance.
- Balance and Leisure: Encourage fun, play, and leisure as critical components of well-being.
Practical Coaching Strategies
- Use coaching sessions to identify current resources and gaps.
- Set goals with youth to build internal and external resilience factors.
- Celebrate small wins and progress, not just big achievements.
- Foster an environment of trust and non-judgment where youth feel safe to share honestly.
Success Story Example
A high school student facing chronic academic stress was paired with a youth coach. Through guided reflection, they identified adequate resources in supportive teachers and friends but a gap in time management skills. By building this skill and integrating short relaxation breaks, the student’s stress levels dropped and academic engagement improved.
Takeaways and Further Exploration
Fostering stress resilience in teens and young adults isn’t just about helping them “deal with it.” It’s about building layered strengths that empower them to thrive, learn, and grow.
By understanding the different types of stress, how our bodies and brains respond, and the practical methods to enhance resilience, educators and coaches can transform the well-being and potential of the youth they serve.
Next Steps for Impact
- Reflect on your current practices with youth. Where can you incorporate more resilience-building strategies?
- Explore practical resources, such as the work of Elissa Epel (“The Stress Prescription,” “The Telomere Effect”) and evidence-based coaching certification programs.
- Consider engaging in professional development to enhance your impact as a coach or educator.
For those seeking to make a meaningful impact, investing in your own training and development as a youth resilience coach can be a powerful next step.
