Stress in adolescents: are we underestimating the problem?
Around 60% of teenagers report feeling overwhelmed by stress at some point in their lives. However, we often minimize this stress in adolescents, viewing it as just a phase. We think it is a temporary challenge that will eventually pass. But what happens when stress stops being a temporary reaction and becomes a constant burden?
This state is not just a temporary emotional phase. It directly impacts their mental health, physical well-being, and neurological development. Science shows that excessive stress during this critical stage can increase the risk of anxiety, depression, and concentration issues. It can also affect their academic performance and personal relationships.
But there is something even more concerning. Many adolescents lack the proper tools to manage stress in a healthy way. As a result, they turn to ineffective strategies. These include digital escapism, isolation, or even risky behaviors.
A recent review explores the complex range of internal and external factors that prevent young people from accessing specialized help when experiencing mental and emotional health difficulties (Puigdomenech E, 2019). The findings highlight that specific interventions are needed to reduce perceived public stigma, improve their knowledge about stress and mental health issues, provide support, and increase their available resources.
In this article, we want to provide a deep understanding of stress in adolescents (what it is and how it affects them) and its relationship with Salutogénesis. We will also explore how we can turn this energy into a tool for development and growth instead of a chronic obstacle.
As parents, educators, and mental health leaders, we have a responsibility to help them navigate this challenge. We must provide them with the necessary tools to achieve a healthy balance.
Are we ready to change how we address stress in adolescents?
What is stress? A key concept to understand adolescents
The term stress comes from the Latin stringere, which means “to draw tight” or “to bind”. Its use in health began in the 20th century thanks to physician Hans Selye. He described it as a response of the body to any external or internal demand. Since then, science has shown that stress is not just an emotional reaction, but a physiological process with a deep impact on our mind and body.
Stress: a natural adaptation mechanism…
Therefore, stress is a natural response of the body to situations it perceives as challenging or threatening. Its function is to help us react quickly and efficiently, preparing us for action. Biologically, it activates the sympathetic nervous system, releasing hormones like cortisol and adrenaline, which increase heart rate, alertness, and responsiveness.
In an evolutionary context, this mechanism allowed our ancestors to survive real dangers, such as predators or environmental threats. Today, stress still serves its purpose, but the triggers have changed. Exams, social media, academic pressure, family expectations, and identity issues are some of the new “predators” of adolescence.
…which is not always negative
You may have heard or read this before, but not all stress is harmful. Although society mostly talks about the bad kind, there are two main types:
- Positive stress (eustress): This is what motivates us to act, improves performance, and helps us face challenges. An adolescent studying for an exam or preparing for a sports competition experiences this type of stress. The event is not felt as a threat, but as a stimulating challenge.
- Negative stress (distress): This occurs when the triggering event is experienced with excessive and prolonged pressure, exceeding the individual’s coping capacity. This is the stress that causes anxiety, fatigue, sleep issues, and difficulty concentrating.
Main causes of stress in adolescents
Today’s world imposes challenges that previous generations did not experience with the same intensity. The adolescent brain is more “plastic” than it will ever be again. It is capable of remarkable adaptability in light of the many social, physical, spiritual, and intellectual challenges of this developmental phase.
This is also a peak time for the clinical onset of most mental illnesses. Difficulties in managing mental health are common among adolescents. Furthermore, most do not seek or receive any specialized help.
Identifying the main causes of stress in adolescents allows us to offer the right support at home, school, and in the community. Let’s look at some of them:
🎓 Academic pressure: when performance defines self-esteem
Exams, homework overload, and expectations from parents and teachers can turn school from a place of learning into a source of anxiety. Many adolescents feel their worth is measured by grades, and a single failure could ruin their future.
- “If I don’t get a high grade on this exam, I won’t get into the university I want.”
- “My parents only look at my grades, never at my effort and attitude.”
When the fear of failure takes over, motivation and self-confidence erode.
💬 Social media and the trap of constant comparison
Social media has changed how adolescents interact with the world. Every day, they see “perfect” lives, “ideal” bodies, and achievements that seem out of reach. Social networks promote comparison, bringing feelings of inadequacy and a lack of interest in being authentic and living a meaningful life.
- “Everyone seems happier and more successful than me.”
- “If I don’t post something interesting, no one will notice me.”
In addition, hyper-connectivity creates a constant need for validation. A simple “read” with no reply in a chat can become a source of distress.
🏡 Family environment: home as a refuge… or as a source of stress in adolescents
Home should be a safe place, but for many adolescents, it is one of their biggest worries. Conflicts between parents, sibling issues, divorces, financial problems, or a lack of quality time can create a sense of emotional instability.
- “I don’t want to worry my parents, so I keep everything to myself.”
- “At home, it’s all shouting. I prefer to be in my room or out with my friends.”
When family stress is not addressed with affection and patience, adolescents may isolate themselves or develop unhealthy coping strategies.
👫 Social dynamics: fitting in or being excluded
Adolescence is a stage where a sense of belonging is vital. The pressure to fit in, the fear of rejection, or the fear of being different can cause high levels of stress.
- “If I say no, they will stop inviting me.”
- “What they say bothers me, but if I complain, it will be worse.”
The fear of social judgment leads many adolescents to act against their values just to avoid rejection.
📱 Excessive technology and lack of mental rest
In an era where information never stops, rest has become a luxury. Many adolescents spend too many hours in front of screens, whether for studying, social media, or entertainment.
The result: overstimulated brains, sleep problems, and difficulties disconnecting from the digital world.
- “I go to bed late because I stay up watching videos, and the next day I can’t concentrate in class.”
- “If I put my phone on silent, I get anxious not knowing what is happening.”
An excess of technology affects emotional regulation and the ability to relax, increasing stress levels often without them realizing it.
How does stress affect the adolescent body and mind?
Imagine a teenager who, without realizing it, has been clenching their jaw for days while studying for an exam. They have barely slept, feel a tightness in their chest, and when their parents ask if they are okay, they snap: “I’m fine. Leave me alone.” What seems like a simple bad mood might actually be the reaction of a body in a constant state of alert.
Stress is not an emotion; it is a physiological process that deeply impacts the body and mind. When it becomes chronic, it can alter brain development, weaken the immune system, and affect the emotional stability of adolescents.
Adolescence is a transitional process toward adulthood. The social and individual events that mark the transition from one stage to another (entering or leaving school, starting new studies, beginning a job…) are highly significant in building an adolescent’s identity.
The adolescent brain is still developing, especially the prefrontal cortex, which is responsible for decision-making and impulse control. Prolonged stress can alter this maturation, causing teenagers to react more impulsively or struggle to concentrate and regulate their emotions.
What happens in their brain when stressed or in an emergency state?
- Increased cortisol and adrenaline
- When adolescents feel overwhelmed (by exams, social media, conflicts…), their brain perceives a threat, activates survival mode, and releases these hormones.
- This helps them react quickly in moments of danger. However, if sustained over time, it affects memory, concentration, and mood.
- Over-activation of the amygdala (the fear and emotion center)
- A stressed adolescent can react impulsively and emotionally, feeling easily overwhelmed.
- This is why, under stress, they may experience anger outbursts, crying spells, or anxiety for reasons that seem minor from the outside.
- Difficulty making decisions
- With the prefrontal cortex under pressure, it becomes harder to plan, prioritize, and make logical decisions.
- This explains why many adolescents procrastinate or feel unable to organize themselves when stressed.
Stress: the shift in perspective from Salutogénesis
Aaron Antonovsky, the founder of Salutogénesis, began his research as a physician and sociologist. He evaluated stress in individuals from various perspectives or potentially stressful causes of illness, including multiple sclerosis, cancer, and adolescent mental health.
While researching a group of menopausal women, he realized that what truly mattered in overcoming a stressful and anxious situation—even one as traumatic as surviving a concentration camp—was an internal factor rather than an external one. This factor allowed people to recreate and manage their lives to live a comprehensible and meaningful life, regardless of any physical, mental, or social condition.
Antonovsky tells us that throughout life, we are always moving toward a balance between factors that make us sick (stressors) and factors that heal us (empowering factors). In his book “Unravelling the Mystery of Health: how people manage stress and stay well“, he writes that a stressor implies a state of tension that one must deal with. Whether the outcome is pathologically neutral or healthy depends on the individual’s attitude and suitability in managing tension throughout life.
As he pointed out, stress is omnipresent in our lives. Understanding the set of factors that determine how each individual, group, or community manages tension becomes the key research question from a Salutogénesis perspective regarding the assets or generators of mental health.
Stress can be positive when, upon the appearance of the stressor, we have the ability to interact with it with an open mind (allowing for adaptability and change) and with available creativity (trusting our ability to handle the situation). This leads to the motivation to overcome the situation with enthusiasm.
Stress as a force for human development
Antonovsky realized he lacked a screening or selection measure. With it, he wanted to identify if a factor was decisive without waiting for the study’s duration to see if it worked. In other words, he wanted to understand which factor serves as a determinant of overcoming stress and categorize it.
These factors, also known as health assets and developmental assets in adolescence, represent the set of skills, experiences, and connections that help people stay healthy despite living in unfavorable or highly negative conditions. This is how he developed the “Sense of Coherence” or SOC as an answer to the Salutogénesis question: What creates health and quality of life (for me)?
“What is common to all resources is that they facilitate the understanding of the countless stressors with which we are constantly bombarded. By repeatedly providing one with such stressful experiences, they generate a strong SOC over time.“
Aaron Antonovsky
In other words, more resources are acquired as exposure to stressful events increases. On the other hand, the more resources an individual has, the more easily they can overcome a stressful event and find meaning in what happens.
This is how he argued that exposure to stressful situations is not necessarily negative. The answer lies intrinsically in the individual’s “manageability” in that given situation. A person manages better and finds meaning more easily if they understand what is happening, realize how it affects them, and have the motivation and attitude to overcome it.
Studies show that a strong SOC correlates positively with mental health behaviors such as optimism, strength, resilience, and the ability to cope with anxiety, hopelessness, and burnout.
Why is it important for educators, principals, and families to understand stress in adolescents?
Stress in adolescents is not just an individual issue. It affects the school environment, family dynamics, and social development. If the adults surrounding the adolescent understand this phenomenon better, they will be able to:
- ✅ Detect signs of chronic stress, such as mood swings, irritability, or prolonged isolation.
- ✅ Foster a supportive environment that helps adolescents develop emotional regulation tools.
- ✅ Differentiate between healthy and harmful stress, avoiding academic or social overload.
- ✅ Implement strategies and interventions that promote self-awareness inside and outside the classroom to reduce emotional distress and mental noise.
Stress will not disappear, but with the right guidance, it can be transformed into an ally instead of an enemy. As educators, school principals, and families, we have a responsibility to provide them with tools that help them manage their stress, truly know themselves, and develop resilience skills.
Did you find this guide on stress in adolescents helpful?
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Frequently asked questions about stress in adolescents:
Therefore, stress is a natural physiological and emotional response of the body to situations it perceives as challenging or threatening. Its function is to help us react quickly and efficiently, preparing us for action. It is concerning because it can affect their cognitive, emotional, and social development if not properly understood and addressed.
The main causes include academic pressure, social media, family dynamics, the need for social acceptance, and excessive technology.
When it becomes chronic, it can alter brain development, weaken the immune system, and affect the emotional stability of adolescents. It can also produce physical symptoms such as insomnia, fatigue, and digestive issues.
Salutogénesis originated from a scientific study focused on individual stress. While conducting research, Aaron Antonovsky realized that what truly mattered in overcoming a stressful situation was an internal factor rather than an external one. This initiated the entire subsequent Salutogénesis theory. Specifically, from a Salutogénesis perspective, stress is not only seen as a problem but as a factor that, when well managed, can strengthen the adolescent’s resilience and internal resources.
Because only by knowing the roots and impact of stress in adolescents is it possible to create educational and family environments that foster the well-being and healthy development of young people.
