Small Changes Prevent Obesity by Connect with Kids

“As long as we concentrate on exercise, eating right, cutting out the sugar, I think we’ll be okay.”

– Tina Scott-Morgan, mother

For kids and adults, losing weight seems like an endless and insurmountable task: flavorless diet foods, gym memberships, hours of sweating and pain. But a new pediatric study reports that it really doesn’t have to be that hard.

To improve her daughter’s health and weight, Tina stopped buying carbonated drinks.

“We don’t drink sodas in this house,” says Tina Scott-Morgan, mother.

“They have too much sugar in them,” says her daughter, Marissa, 9.

Too much sugar and empty calories. According to a study in the journal, Pediatrics, children who walked an extra mile a day and cut out 100 calories daily showed a significant drop in their BMI (Body Mass Index) – an indicator used to determine healthy weight. One hundred calories equals one can of soda.

“When we cut that out and replaced it with water and milk, I could tell that there’s a significant difference in Marissa’s weight,” says Morgan.

“The fact is that you’re adding extra calories into your system that your body technically doesn’t need,” says Beth Passehl, Fit Kids coordinator, Children’s Healthcare of Atlanta.

Experts say it’s all about small changes.

“Cut back gradually, cut back by 10 percent each day, cut back by one serving a day, and you may find that starts to make a difference. It’s small gradual steps that lead to life-long habits,” says Passehl.

Step-by-step, Marissa is working her way to a healthier life.

“As long as we concentrate on exercise, eating right, cutting out the sugar, I think we’ll be okay,” says her mom.

Tips for Parents

Eating breakfast is important for weight management. Research shows most people who have lost more than 60 pounds and kept it off for six years do eat breakfast. (Dr. Luke Beno, pediatrician)

Make a rule that no one in the family can eat while watching television. It’s hard for kids to realize how much they are eating when they’re absorbed in a television program. (Dr. Luke Beno, pediatrician)

Find ways to get the entire family more active. Have everyone in the family wear a pedometer, and compete to see who can take the most steps during the day. If the child wins, reward him/her with a fun activity. If the child loses, assign him/her an active chore. (Dr. Luke Beno, pediatrician)


Do not make your family give up foods they love. Instead, find healthier ways to prepare these foods. For example, frozen French fries can be baked instead of fried. Cheesecake or macaroni and cheese can be made with a low-fat cheese. Take a cooking class to get your family excited about healthy recipes. (Dr. Luke Beno, pediatrician)

Teach kids to use portion control when eating out. Since most portions at restaurants are double what they should be, encourage kids to take half home, or to share with another person. (Dr. Lonny Horowitz, bariatric specialist)

Calories are calories. It doesn’t matter where they come from. Keep portion size in mind, regardless of whether you’re eating a salad or junk food. (Dr. Lonny Horowitz, bariatric specialist)

According to The American Heart Association (AHA), healthy physical activity is defined as regular participation in activities that increase your heart rate above its resting level. However, physical activity doesn’t have to be strenuous to be beneficial. An active child plays sports, participates in PE class, does household chores, spends time outdoors and regularly travels by foot or bicycle.

The AHA offers the following guidelines:

Encourage your kids to regularly walk, bike, play outside and interact with other children.


Allow no more than two hours per day for sedentary activities – TV, computers, video games.


Promote weekly participation in age-appropriate sports or sandlot games.


Ensure your child participates in a daily school PE class that includes at least 20 minutes of coordinated large-muscle exercise.

Make sure your child has access to school/community facilities that enable safe participation in physical activities.


Provide opportunities for physical activities that are fun, increase confidence and involve friends.
Organize regular family outings that involve walking, cycling, swimming or other recreational activities.


Be a positive role model for a physically active lifestyle.

References

Dr. Lonny Horowitz, bariatric specialist
The American Heart Association (AHA)

Teen Pregnancy Rate Up: by Connect with Kids

“I knew a little bit about it just from health class, things like that, but nobody in my family had ever really talked to me about it.”

– Amber Schalk, 19

For the first time in 14 years, the number of babies born to teenage parents in the U.S. is up, according to the Centers for Disease Control and Prevention (CDC). What’s behind the increase?

Amber says she had to learn about sex on her own.

“I knew a little bit about it just from health class, things like that. But nobody in my family had ever really talked to me about it,” says Amber Schalk, 19.

Now, Amber is a 19-year-old mother of two.

“What book do you want to read?” Schalk asks her daughter.

“I wasn’t using any protection, because I guess I just thought I wouldn’t get pregnant. I don’t know why, but I did -- eventually it happened,” says Schalk.

According to the CDC, after a steady decline for more than a decade, the teen birth rate rose 3 percent from 2005 to 2006. Some experts fear that what parents and schools teach kids about sex is superficial or incomplete.

“We’re still grappling with the whole idea that somehow if you have knowledge that you’re going to act on it. That is totally wrong. Actually, the more knowledge you have, the less likely you are to engage in sex,” says Gail Wyatt, PhD, clinical psychologist.

She says teens are powerfully curious about sex. That’s why parents need to be open and honest.

“You don’t want to walk away and say, ‘that’s not a good question, I’m not going to talk to you,’ or, ‘you shouldn’t even be thinking about that.’ To shut a conversation down is probably about the worst thing that a parent can do, and to make the teen feel guilty for having asked the question,” says Wyatt.

“Kids wind up getting these answers, but they’re not going to get them from you. They learn to ask their friends,” says Dr. Mark Schuster, M.D., Ph.D., pediatrician.

Schalk says she loves her kids and yet, there is some regret.

“I wish somebody just would have talked to me. Sat down and talked to me about sex and things that were going to happen during my teenage years, but nobody did,” says Schalk.

Tips for Parents

If kids are left to their own devices, they may simply act on their hormones. If they understand their bodies and their hormones, chances are they won’t choose to be sexually active. (Gail Elizabeth Wyatt, Ph.D., clinical psychologist)

Just as we teach our children how to brush their teeth and take care of themselves, parents and educators need to teach children about reproductive health care. It’s a vital part of who we are as healthy human beings. (Michele Ozumba, Georgia Campaign for Adolescent Pregnancy Prevention)

It can be difficult for parents to talk to their teens about sex. One good way to start the conversation is to use teaching moments from television programs, news reports, DVDs, etc.

“One suggested way to open the conversation is to say, ‘Even though I don’t want you to be having sex now, I know that [some] kids do have sex in high school, and whether or not you’re going to, you’re going to have friends who have sex, or classmates, and I think we should talk about this.’” (Mark Schuster, M.D., Ph.D., pediatrician, researcher, author)

When your teens ask about sex, one of the worst things that a parent can do is to shut down a conversation, and make the teen feel guilty for having asked the question. Listen, try not to be judgmental, and provide age-appropriate information. (Gail Elizabeth Wyatt, Ph.D., clinical psychologist)

“Your child may be sitting at the dinner table pretending not to listen, but they’re absorbing every word. They’re very eager to hear what you have to say about this. Actually, when kids are asked who they want to learn about sex from, it’s their parents.” (Mark Schuster, M.D., Ph.D., pediatrician, researcher, author)

“Don’t just talk about sex, talk about love. Share with your kids what’s wonderful about love. Share how sex can fit into a loving, caring relationship. Kids should get all of that from their parents. They shouldn’t just get the part about how body parts fit together; they should get the whole emotional package from their parents.” (Mark Schuster, M.D., Ph.D., pediatrician, researcher, author)

Talking about sex shouldn’t just be a lecture. Listen to what your teen is saying and thinking. They are exposed to much more sexually explicit material than previous generations, and need to separate the truth from the fiction. (Michele Ozumba, Georgia Campaign for Adolescent Pregnancy Prevention)

References

Columbia University
Georgia Campaign for Adolescent Pregnancy Prevention
Guttmacher Institute

STD on the Rise by Connect with Kids

“It takes more than one conversation or one brochure. It takes a network of repeated messages -- from parents, from peer groups -- to encourage a sense that you as the individual are worth protecting.”–

Leola Reis, Planned Parenthood

According to the latest estimates from the Centers for Disease Control (CDC), in this New Year, 19 million people will become infected with a sexually transmitted disease (STD). Almost half of them will be teenagers, and the rate of infection is going up.

However, when you talk to teenagers, it seems as if most of them know how to avoid contracting an STD.

“By using protection during sex, and abstaining from sex, and mostly getting to know the person you are going to have sex with,” says Andy, 18.

“Stay a virgin,” says Ashley, 14.

“They get [an STD] because they’re careless. They don’t like to use condoms because they like the way it feels without one. That’s stupid,” says Marcus, 17.

According to the CDC, the rates of STDs are climbing. Both Gonorrhea and Chlamydia are up more than 5 percent since 2005. After 15 years of decline, Syphilis is up 14 percent, and 25 percent of teenage girls have Human Papillomavirus (HPV), according to the American Medical Association. Still, some teens remain complacent.

“What [teenagers] know as a statistic is not necessarily what changes their lifestyle or their behaviors,” says Wanda Wong, RN, public health nurse (PHN), county health services coordinator.

“They won’t stop having sex. If anything, they’ll hide whatever they have,” says Clinton, 20.

That’s why, experts say, parents need to repeat the message that STDs are serious. Some are incurable; some can result in cancer, infertility, even death. And all of them are preventable.

“It takes more than one conversation or one brochure. It takes a network of repeated messages -- from parents, from peer groups -- to encourage a sense that you as the individual are worth protecting,” says Leola Reis, Planned Parenthood.

“You don’t know where that person has been, what kind of people they’ve slept with. Better to be safe than sorry,” says Denelle, 20.

Tips for Parents

It's never too late to talk to your child about STDs. But the best time to start having these discussions is during the preteen or middle school years. (Nemours Foundation)

Questions are a good starting point for a discussion. When kids are curious, they're more open to hearing what their parents have to say. Another way to initiate a discussion is to use a media cue, such as a TV program or an article in the paper, and ask your child what he or she thinks about it. (Nemours Foundation)
Be informed. STDs can be a frightening and confusing subject, so it may help if you learn about STD transmission and prevention. You don't want to add any misinformation, and being familiar with the topic will make you feel more comfortable. (Nemours Foundation)

Ask your child what he or she already knows about STDs and what else your child would like to learn. Remember, though: Your child may already know a lot more than you realize, although much of that information could be incorrect. Parents need to provide accurate information so their kids can make the right decisions and protect themselves. (Nemours Foundation)

Explain that the only sure way to remain STD-free is to nothave sex or intimate contact with anyone outside of a committed, monogamous relationship, such as marriage. However, anyone who is having sex should always use a latex condom, preferably with a spermicidal foam, cream or jelly that contains nonoxynol-9. (Nemours Foundation)


References

Nemours Foundation

Risk Factors for Early Sex by Connect With Kids

“We’re concerned about their behavior, we certainly don’t want [young teens] to be sexually active … and yet they’re exploited daily by the things they see.”

– Gail Elizabeth Wyatt, Ph.D., clinical psychologist, UCLA professor

Most parents know that there are a number of factors that weigh into whether their child will have sex at a young age. But few parents may realize just how powerful those factors are. A new study sheds some light…

One reason young teens have sex is low self-esteem.

“They were using me. They were using me because I was easy. I was easy to get in bed,” says Katlyn, 16.

Another reason is the influence of the media.

“I think for some people they’ll just see it and they’ll just do it because it’s on TV and you know, it’s casual,” says Christina, 17.

Another factor is how close children are to their parents. According to a study from the University of Wisconsin, the more risk factors a child has, the more likely that child will have sex before age 15. These risk factors include watching excessive amounts of TV, having low self-esteem and feeling alienated from their parents. In fact, the study reports that just one of these risk factors – by itself -- increases the chances that a child will have early sex by almost 50 percent.

“We’re concerned about their behavior, we certainly don’t want [young teens] to be sexually active … and yet they’re exploited daily by the things they see, by the music they hear, by the clothes that they’re reinforced to wear. And they are very poorly guided by parents, by our society, their religions, and generally by everyone that they meet except each other,” says Gail Elizabeth Wyatt, Ph.D., clinical psychologist, UCLA professor.

Experts say the irony is that the greatest influence on a child’s decision to have sex is the opinion of his or her parents -- but that only works if the parents have expressed their views.

“Parents have 100 percent of the power, because most kids won’t admit that they listen to their parents, but what you say to them in an exchange of information is really what they need,” says Alduan Tartt, Ph.D., psychologist.

“I think other parents should quit being scared and just to talk to their kids about sex. Stop trying to sugarcoat everything, trying to make everything look pretty, just talk to your kid. Because if you don’t talk to them they are going to get lost,” says Tremain, 17.

Tips for Parents

Talking to your child about sex and sexually transmitted diseases (STDs) may not be something you look forward to, but it could be the most important step in protecting your child from risky sexual behavior. Studies show that teenagers who feel highly connected to their parents are far more likely to delay sexual activity than their peers. (The Centers for Disease Control and Prevention, CDC)

Start early – Research shows that younger children seek their parents’ advice more than adolescents, who tend to depend more on their friends and the media. Take advantage of the opportunity to talk with your young children about sexual health. (CDC)

Initiate conversations with your child – Don't wait for your children to ask you about sex, HIV or STDs. Although you may hope that your children will come to you with their questions and concerns, it may not happen. Use everyday opportunities to talk about issues related to sexual health. For example, news stories, music, television shows or movies are great conversation starters for bringing up health topics. (CDC)

Talk WITH your child, not AT your child – Make sure you listen to your children the way you want your children to listen to you. Try to ask questions that will encourage them to share specific information about feelings, decisions and actions. (CDC)

Communicate your values – In addition to talking to your children about the biological facts of sex, it's important that they also learn that sexual relationships involve emotions, caring and responsibility. (CDC)

References

The Centers for Disease Control and Prevention (CDC)

Challenging Dropouts by Connect with Kids

“Expectations are a very important tool in trying to improve performance. If you don’t set goals, you won’t feel bad, but neither will you achieve high goals.”

– Randall Flanery, Ph.D., psychologist

Nationally, 70 percent of students graduate on time with a high school diploma. That leaves 30 percent struggling to finish and often dropping out of school. Many school districts have found innovative ways to keep these kids in class.

Kids fall behind in school for lots of reasons.

“I was never paying attention in class because I was just distracted, hanging around with friends,” says Jose, 17.

“More than half the time I’d still be stuck, like ‘wait a minute, I still don’t’ understand this.’ And when I’d go home and do the homework I couldn’t do it because I couldn’t understand the material,” says Jennifer Smith, 18.

If they fall too far behind, some kids will just give up.

“I was just waiting to turn 16, get out of high school, and I don’t know from there,” says Jose.

A study from Columbia University has confirmed an idea that many school districts have been experimenting with for years: if you challenge potential dropouts with tougher class work, they’re not only more likely to graduate, but to go on to college as well. Experts say it’s all about setting expectations.

“Expectations are a very important tool in trying to improve performance. If you don’t set goals, you won’t feel bad, but neither will you achieve high goals,” says Randall Flanery, Ph.D., psychologist.

“It does not take a long time before these kids see they are making good grades, they’re going on college field trips. You see a lot of incentives there. They are doing fun things so it is okay to be smart. They have the potential and they just really need that boost,” says Barbara Smith, eastern division director, AVID Program.

Expectations and incentives give students who really want it a second chance.

“Now I’m actually trying to graduate, to go to college -- at least a technical school … and get a little degree in something,” says Jose.

“Just keep at it. Like the old saying, ‘If at first you don’t succeed, try, try again,’” says Smith.

Tips for Parents

Schools need to establish relationships with various health and social agencies in their communities so students with disciplinary problems who require assistance are readily referred and communication lines between these agencies and schools are established. (The American Academy of Pediatrics, AAP)

Students and their families should be encouraged by school staff members to access health care and social services.

A full assessment for social, medical, and mental health problems by a pediatrician (or other providers of care for children and youth) is recommended for all school-referred students who have been suspended or expelled. The evaluation should be designed to ascertain factors that may underlie the student’s behaviors and health risks and to provide a recommendation on how a child may better adapt to his or her school environment. (AAP)

Matters related to safety and supervision should be explored with parents whenever their child is barred from attending school. This includes but is not limited to screening parents by history for presence of household guns. (AAP)

Pediatricians should advocate to the local school district on behalf of the child so that he or she is reintroduced into a supportive and supervised school environment. (AAP)

References

The American Academy of Pediatrics (AAP)

(Sue Scheff) Positive Peer Pressure by Connect with Kids

“Peer pressure is not always bad. It can be very good. It can be encouraging. Sometimes a person may not want to choose hi-risk behaviors and may not want to do the wrong thing because they know their friends aren’t into that.”
– Dr. Marilyn Billingsly, pediatrician

It’s conventional wisdom that peer pressure is a powerful force in the lives of kids, especially teenagers. A new University study reminds us that while peer pressure can push kids into risky behavior, it can also help kids do the right thing.

Alex Shillinger is in court facing drug charges. He says he was “worn down” by peer pressure to try marijuana.

“There were constantly people telling me, ‘Come on, just try it, just one time, it’ll be fine,’” says Alex, 18.

On the other hand, because of peer pressure, Ambra says she’s never done drugs or alcohol or had sex.

“Being around people like that, just like myself, it keeps me motivated,” says Ambra, 17.

Peers can be powerful influences, for both goodandbad behavior. A new study from the University of Southern California found that kids were less likely to use drugs if they were in a substance abuse program taught by other kids.

“Peer pressure is not always bad. It can be very good. It can be encouraging. Sometimes a person may not want to choose hi-risk behaviors and may not want to do the wrong thing because they know their friends aren’t into that,” says Dr. Marilyn Billingsly, pediatrician.

Of course, it depends on the friends -- and parents have little control over that.

“I think it makes it even more important for parents to know their kids’ friends and the parents of their kids friends and monitor what’s going on with the group of friends,” Dr. Carol Drummond, Ph.D., psychologist.

If you suspect that one of your child’s friends isusing drugs, experts say to make your views on drugs loud and clear and tell your child you’re worried.

“Sometimes your kid will come back and say, ‘Listen, Mom, I know he’s drinking, doing drugs; I am not doing that.’ But at least you’ve gotten a chance to plant that message that you’ve got worries. You’ve got to watch your own child. And if you feel like you have some concern that your child is making bad decisions, then you need to act aggressively,” says Dr. Judy Wolman, Ph.D., psychologist,

Tips for Parents

Peer pressure is not always a bad thing. For example, positive peer pressure can be used to pressure bullies into acting better toward other kids. If enough kids get together, peers can pressure each other into doing what's right. (Nemours Foundation)

Some good behaviors that friends can pressure each other to do include: be honest, be nice, exercise, avoid alcohol, respect others, avoid drugs, work hard, don’t smoke. (National Institutes of Health, NIH)

You and your friends can pressure each other into some things that will improve your health and social life and make you feel good about your decisions. (NIH)

References

National Institutes of Health (NIH)

Kids Still Using Drugs by Connect with Kids

“It was just the thing, and everybody’s smoking and parties and raves and all kinds of … drugs.”

– Ebony, high school student

The billions of dollars spent on the war against drugs may have increased awareness and saved lives in this country, but the totalnumber of kids who use tobacco, alcohol and drugs is still staggering. A new Federal report showing how many kids begin experimenting every day is startling.

Every single day in America, 8,000 teenagers have their first drink; 4,000 try their first cigarette. More than 3,600 smoke marijuana for the first time, and 4,000 are introduced to inhalants, cocaine, methamphetamine and other drugs.

That’s just today; at midnight the count begins all over again.

“For a lot of kids, it’s just the opening up of adolescence. Suddenly they have money; they have disposable income. They have new peer groups that they are trying to measure up to,” says Armando Corpus, drug treatment counselor.

Ebony Marie was one teen trying to measure up.

“It was just the thing, and everybody’s smoking and parties and raves and all kinds of drugs,” says White.

At 13, Ebony started smoking cigarettes and then moved on to marijuana, alcohol, cocaine, and finally, methamphetamines. Within a few months she was a drug addict.

“I am [a drug addict] and I know I am because I love drugs,” says Ebony.

Experts say that a teen’s first experience with drugs or alcohol makes the decision to use drugs again a lot easier.

“There is a line that you cross, at least psychologically, that this is something I do; at least, this is something I experiment with,” says Corpus.

He says too many parents surrender to the philosophy that teen experimentation is inevitable, and then they are surprised.

“I can’t tell you how many parents I’ve come across who say, ‘All I knew was that he was smoking marijuana once in a while. I didn’t know he was doing cocaine. I didn’t know he was doing methamphetamine,’” says Corpus.

Now in recovery, Ebony has been off drugs for several months. She hopes forever.

“Because it doesn’t get you anywhere but jails, institutions and death,” says Ebony.

Tips for Parents

To help prevent your child from using illegal substances or turning to prescription drugs to get high, it's a good idea to begin discussing substance abuse with your child at an early age, and continue openly communicating about the issues as your child grows. (Nemours Foundation)

Take advantage of "teachable moments." If you and your child see a character on TV or in a movie who is smoking or using an illegal substance, talk to your child about what smoking and substance abuse does to a person's body, mind, life. (Nemours Foundation)

When your child becomes a teenager, you can address the issue in a more direct way. Talk about both the more immediate and the long-term health effects of substance abuse and tell your child where you stand. (Nemours Foundation)

If you suspect that your child may be abusing prescription or over-the-counter (OTC) medicines or painkillers, it's a good idea to: (Nemours Foundation)

Lock your medicine cabinet, or keep medicines that could potentially be abused in a less accessible place.

Avoid stockpiling medicines.

Having too many at your teen's disposal could make abusing them more tempting.

Keep track of how much is in each container in your medicine cabinet.
Keep an eye out not only for traditional-looking cough and cold remedies in your teen's room, but also strange-looking tablets.

Monitor your child's Internet usage. Be on the lookout for suspicious websites and emails that seem to be promoting the abuse of drugs, both legal and illegal.

It's also important to provide a warm and open environment at home where your child is encouraged to talk about feelings, and knows that he or she can bring you tricky questions and concerns without fear of judgment and punishment. (Nemours Foundation)

References

Nemours Foundation

Teen Stress - by Connect with Kids

“Depression and anxiety are closely related. And so you can have kids that stop wanting to be involved in things and they spend more and more time in their room and less and less time out playing, cultivating friends -- those are all warning signs.”

– Dr. Nancy McGarrah, Ph.D., psychologist

Who is more stressed out: a parent who has to work hard to pay the bills and raise a family, or a teenager who has to go to school and learn? You may have correctly guessed the answer; still, to some it may come as a surprise.

Recent polls report that 75 percent of adults are stressed or worried about money, family troubles and problems with their boss. But there is a group even more stressed out: kids.

“You know everyone talks about stress and there is a lot of stress,” says Marcus, 16.

“Something you’re always going to have to deal with; it’s never going to go away,” says Andrew, 17.

According to a new Associated Press/MTV poll, 85 percent of teens say they feel stressed. Almost half the boys and a third of the girls say the pressure is there almost every day. Their biggest worry is school.

“Sometimes it’s going to be really stressful because you’re going to get down to the end one night and you’ve got a test the next day and a paper due but you know you have to do it,” says C.T., 17.

Experts say a little stress can energize and motivate a child, but too much has another name: anxiety. And that can be de-motivating.

“Depression and anxiety are closely related. And so you can have kids that stop wanting to be involved in things and they spend more and more time in their room and less and less time out playing, cultivating friends -- those are all warning signs,” says Dr. Nancy McGarrah, Ph.D., psychologist.

Experts say parents can help by offering a careful balance of expectations.

“The most important thing is that you don’t underestimate nor do you overestimate your expectations of your child’s performance,” says Dr. Sherwood Smith, Ph.D., psychologist.

Which is no easy task for parents, he says. Still, his next advice may be a little easier.

“Let your child know that regardless of their level of success, you love and you value that child,” says Smith.

According to the poll, school and studies was ranked the number one stressor by a third of all teens. Fourteen percent said their job was number one; 11 percent said family caused the most amount of stress in their life.

Tips for Parents

Pressure that is too intense or lasts too long, or troubles that are shouldered alone, can cause people to feel stress overload. Here are some of the things that can overwhelm the body's ability to cope if they continue for a long time: (Nemours Foundation)

Being bullied or exposed to violence or injury.

Relationship stress, family conflicts, or the heavy emotions that can accompany a broken heart or the death of a loved one.

Ongoing problems with schoolwork related to a learning disability or other problems, such as ADHD (usually once the problem is recognized and the person is given the right learning support the stress disappears)

Crammed schedules, not having enough time to rest and relax, and always being on the go.

The most helpful method of dealing with stress is learning how to manage the stress that comes with any new challenge, good or bad. Stress-management skills work best when they're used regularly, not just when the pressure's on. (Nemours Foundation)

Knowing how to "de-stress" and doing it when things are relatively calm can help you get through challenging circumstances that may arise. Here are some things that can help keep stress under control: (Nemours Foundation)

Take a stand against over-scheduling. If you're feeling stretched, consider cutting out an activity or two, opting for just the ones that are most important to you.

Be realistic. Don't try to be perfect -- no one is. Expecting others to be perfect can add to your stress level, too (not to mention put a lot of pressure on them!) If you need help with something, such as schoolwork, ask for it.

Get a good night's sleep. Getting enough sleep helps keep your body and mind in top shape, making you better equipped to deal with any negative stressors. Because the biological "sleep clock" shifts during adolescence, many teens prefer staying up a little later at night and sleeping a little later in the morning. But if you stay up late and still need to get up early for school, you may not get all the hours of sleep you need.

Learn to relax. The body's natural antidote to stress is called the relaxation response. It's your body's opposite of stress, and it creates a sense of well-being and calm. The chemical benefits of the relaxation response can be activated simply by relaxing. You can help trigger the relaxation response by learning simple breathing exercises and then using them when you're caught up in stressful situations.

Treat your body well. Experts agree that getting regular exercise helps people manage stress. (Excessive or compulsive exercise can contribute to stress, though, so as in all things, use moderation.) Eat well to help your body get the right fuel to function at its best. It's easy when you're stressed out to eat on the run or eat junk food or fast food. But under stressful conditions, the body needs its vitamins and minerals more than ever.

References

Nemours Foundation