SOCIAL

Stress among teenagers

CAUSES
Back in 2016, relationship issues were the top reason those below 19 and mostly from urban areas had written in
for help. Other troubles include mental health concerns, family problems, physical and cyberbullying, stress
when it comes to their studies due to pressure from parents and teachers, and social difficulties, like the inability
to fit in.

Moving on to 2018, a national survey showed that Malaysians aged 13 to 17 are critically suffering from mental
health problems. And it may have something to do with our education system. The exam-oriented culture, which
causes undue stress

HOW TO DEAL WITH STRESS

TEENAGERS

 Exercise and eat regularly.

 Get enough sleep and have a good sleep routine.
 Avoid excess caffeine which can increase feelings of anxiety and agitation.
 Avoid illegal drugs, alcohol, and tobacco.
 Learn relaxation exercises (abdominal breathing and muscle relaxation techniques).
 Develop assertiveness training skills. For example, state feelings in polite, firm, and not overly aggressive
or passive ways: ("I feel angry when you yell at me.” "Please stop yelling.”)
 Rehearse and practice situations which cause stress. One example is taking a speech class if talking in
front of a class makes you anxious.
 Learn practical coping skills. For example, break a large task into smaller, more attainable tasks.
 Decrease negative self-talk: challenge negative thoughts - with alternative, neutral, or positive thoughts.
"My life will never get better” can be transformed into "I may feel hopeless now, but my life will probably
get better if I work at it and get some help.”
 Learn to feel good about doing a competent or "good enough” job rather than demanding perfection
from yourself and others.
 Take a break from stressful situations. Activities like listening to music, talking to a friend, drawing,
writing, or spending time with a pet can reduce stress.
 Build a network of friends who help you cope in a positive way.

PARENTS
 Don’t over schedule-Psychologists say teens need time to decompress and develop naturally through
non-goal related activities. Lessons, sports teams and other activities may be helpful when it's time to
apply to college, but should be scheduled around what works best for each child in moderation.

 Ensure the right amount of sleep-In addition to improving physical and emotional health, sleep reduces
student inattention, and aids student learning and memory skills. When kids don't get enough sleep, they
are at a greater risk of depression, suicidal thoughts and self-harm. So how much sleep is enough? The
American Academy of Pediatrics advises children ages 6-12 get a minimum of 9-12 hours of sleep per
night, with 8-10 hours recommended for teens.
 Parents can help by encouraging children and teens to shut off screens at least an hour before bedtime
and by limiting access to screens within their child’s bedroom.
 Serve a healthy diet-Children develop a taste for healthy food when they are exposed to it early on.
Family meals should include a variety of fruits and vegetables and foods made from whole grains and
 protein according to U.S. guidelines. Parents should also limit processed foods and those containing sugar
which may be linked to sleep problems and depression.
 Incorporate exercise into the day-The Physical Activity Guidelines for Americans by the CDC recommends
at least one hour of exercise per day for children and adolescents to strengthen cardio fitness and keep
depression and anxiety at bay. Surprisingly, just 1 in 3 children get physical exercise each day. Parents
should encourage younger children to exercise by turning off screens and sending them outside to play.
Teens may need more structured activity like organized sports.
 Model self-care-Getting enough sleep, eating nutritious foods and exercising are all important for good
mental health. The best way to teach children these self-care strategies is for parents to follow them too!

TEACHERS
 Limit homework overload -Teachers can work together as a team to avoid piling on too much homework
on the same nights or scheduling tests on the same day.
 Keep kids moving -No matter how old students are they can benefit from moving around the room,
working at "stations," taking stretching breaks, etc.
 Play music -Studies show music helps people relax and focus. Classical music is great for the classroom
and can serve as a model for students when they study at home.
 Schedule time to organize -In the lower grades, desks can get messy quickly but in older grades lockers
can get out of control too. Taking time out to throw away old papers and sharpen pencils can help
students feel more in control.
 Listen -Talking about issues bothering students doesn't have to take up a lot of instructional time. Even
five minutes going over concerns, writing them on the board and addressing them later can help students
put them aside.

SOCIETY
The society needs to get rid of stigmas against teenagers asking for help to deal with their mental health and
stress.
- Do not shame teenagers who talk about their stress and dealing with it badly in public. Teenagers do not
have the maturity to deal with their stress.
- Give support as community members and encourage them to join community activities as a way to
manage their stress level and distract them from their issues.

GOVERNMENT
The Education Ministry, together with the Health Ministry, carries out the Healthy Mind Programme for secondary
school students.
-to encourage mental health awareness to identify stress, anxiety and depression levels among schoolchildren.
-Students found to have mental health issues are given intervention programmes
-those with critical issues are referred to psychiatrists.

Abolishing Exam-Oriented Culture In Malaysian Educational Scene

In 2018,Education Minister Dr Maszlee Malik also announced that examinations for students in Year 1,2, & 3 are
abolished starting 2019. This is to lessen the stress for lower primary pupils. The examinations will be replaced
with more objective assessments
Starting in 2019, summative tests in Secondary schools are abolished and schools only focus on Mid Year Exam &
Final Year Exam for all students.