How Stress Affects Teenagers’ Brains and Effective Coping Strategies

Angela Li

Stress is a physical and mental response to challenging or demanding situations. When we experience stress, we may feel headaches, irritability, difficulty concentrating, insomnia, and some other symptoms. Stress is a common part of life, especially for teenagers, who face multiple pressures, such as academic performance, social relationships, extracurriculars, and planning for the future. Understanding how teenagers’ brains differ from adult brains, and how stress affects it, can help coming up with effective coping strategies to protect our physical and mental health.

How is the teenage brain different from the adult brain?

The teenage brain is still developing. The prefrontal cortex, the rational part of the brain that is responsible for decision-making, planning, attention, and impulse control, does not fully mature until the mid-20s (Lupien et al., 2009). Meanwhile, the amygdala, the brain’s emotional center, develops rapidly and matures earlier than the prefrontal cortex. This imbalance between the emotional and rational parts of the brain can make teenagers more impulsive and sensitive to stress. 

How does stress affect the teenage brain? 

First, long-term stress can reduce the size of the hippocampus, a brain structure responsible for memory and learning. A smaller hippocampus can make it harder for teenagers to focus and remember information, negatively affecting their school performance (Hernandez et al., 2022).

Second, chronic stress can overstimulate the amygdala, leading to heightened emotional responses and difficulty managing them (McLaughlin et al., 2021). This can result in mood swings, irritability, and even depression or anxiety.

Third, Stress can also affect the prefrontal cortex, the brain region responsible for decision-making. During stressful times, the prefrontal cortex may not function well, leading to poor decision-making, and risk-taking behaviors (Casey et al., 2011).

People under stress tend to have insomnia, which is particularly concerning for teenagers who need enough sleep for their brain development. Lack of sleep can further impair cognitive function and emotional regulation (Kessler et al., 2020).

How to cope with stress?

Physical activity is one of the most effective ways to reduce stress. Exercise increases the production of endorphins, the brain’s mood boosters, and helps regulate cortisol levels. Regular physical activities like running, yoga, or even walking can help to improve mood and brain function (Zschucke et al., 2020). 

Mindfulness such as deep breathing, can activate the parasympathetic nervous system, helping to calm the body and reduce stress (Basso et al., 2020).

Talking to friends, family, or a counselor can also help reduce stress levels. 

Stress is part of life. It can significantly affect teenagers’ developing brains. By understanding how stress affects teenagers’ brains and applying healthy coping strategies, teenagers can better manage stress and reduce its impact on their brains and health.

Reference:

1. Lupien, S. J., McEwen, B. S., Gunnar, M. R., & Heim, C. (2009). Effects of stress throughout the lifespan on the brain, behavior, and cognition. Nature Reviews Neuroscience.

2. McLaughlin, K. A., Sheridan, M. A., & Lambert, H. K. (2021). Childhood adversity and neural development: Deprivation and threat as distinct dimensions of early experience. Neuroscience & Biobehavioral Reviews.

3. Casey, B. J., Jones, R. M., & Hare, T. A. (2011). The adolescent brain. Neuroscience and Biobehavioral Reviews.

4. Kessler, R. C., Kiecolt-Glaser, J. K., & Ancoli-Israel, S. (2020). Sleep and stress: A review of the literature on adolescent sleep and its relationship to stress. Psychoneuroendocrinology.

 5. Zschucke, E., Gaudlitz, K., & Ströhle, A. (2020). Exercise and physical activity in mental disorders: Clinical and experimental evidence. Journal of Preventive Medicine and Public Health.

6. Basso, J. C., Schemery, A. M., & Mills, A. L. (2020). The effects of mindfulness training on adolescents: A systematic review and meta-analysis. Journal of Adolescence.