Stress and Coping in Teens (EMPOWER)

Vocabulary flashcards covering definitions of key terms related to stress, its brain mechanisms, sources (environmental and social), and coping strategies from the EMPOWER teen stress notes.

Stress

A state of mental or emotional strain or tension resulting from adverse or very demanding circumstances; the body’s response to stressors.

Stressors

Circumstances and events that threaten individuals and tax their coping abilities.

Amygdala

An almond-shaped brain structure involved in emotional processing that detects danger and triggers an appropriate response.

Hypothalamus

A brain region that acts as a control center, activating the stress response and communicating with the rest of the body through the nervous system.

Adrenal glands

Glands that respond to the hypothalamus by releasing epinephrine (adrenaline) into the bloodstream during stress.

Epenephrine (Adrenaline)

A hormone released into the bloodstream during stress, increasing heart rate and blood pressure, speeding breathing, and mobilizing energy from glucose and fats.

Sympathetic nervous system

The branch of the autonomic nervous system activated by epinephrine that prepares the body for fight or flight.

Fight or flight

A rapid physiological response to threat that prepares the body to confront or escape danger.

Endorphins

Neurotransmitters described as 'happy hormones' that boost mood and reduce pain during stress.

Environmental Factors

Life events and daily hassles that contribute to stress.

Life events

Major occurrences (e.g., death of a loved one, failed grades, family problems) that can cause stress.

Daily hassles

Everyday irritants and pressures that accumulate to affect stress levels.

Family Demands

Parental expectations and pressures that may be hard to meet and contribute to stress.

Peer Pressure

The pressure to fit in and be accepted by a group, which can lead to stress when conforming.

Romantic Relationships

Stress related to being in or out of a relationship, including partner demands that affect choices.

Lessen damaging self-talk

Challenging negative thoughts and replacing them with neutral or positive statements to reduce stress.

Perfectionism

Setting unrealistically high standards and not allowing for mistakes, which can increase stress.

Have a break

Engaging in positive diversions (e.g., listening to music, talking with a friend, drawing) to recharge energy.

Enhance positive social network

Maintaining a supportive network that provides a safe, healthy atmosphere aiding coping.

Assertiveness training

Expressing feelings and rights politely and clearly, not aggressively or passively, to reduce conflict and stress.

Prepare for situations causing anxiety

Practicing for anxious situations (e.g., taking a speech class) to build confidence.

Break tasks into smaller steps

Dividing a large task into smaller, attainable tasks to manage workload and stress.

Exercise and diet

Regular exercise and a balanced diet improve stamina and mood; endorphins contribute to well-being.

Avoid excess caffeine

Limit caffeine to 1–2 cups per day; excessive caffeine can worsen stress symptoms.

Stay away from illegal substances

Avoid drugs, alcohol, and cigarettes; substance use may provide temporary relief but causes long-term harm.

Relaxation techniques

Techniques to reduce muscle tension, slow the heart rate, lower blood pressure, and improve mood and concentration.