Stress is part of life
Stress is your body's response to pressure. A little stress before a board exam or a match can help you focus.
Too much stress for too long can affect sleep, appetite, concentration, mood and even cause headaches or stomach aches.
Common stresses for Indian teens include exams, coaching, comparison with cousins, family expectations about careers, friendships and money worries at home.
When stress becomes anxiety
Anxiety is when worry feels bigger than the situation, lasts a long time, or stops you doing everyday things.
Signs include racing thoughts, a pounding heart, feeling sick, avoiding school or people, trouble sleeping, or sudden waves of panic.
Anxiety is common and treatable. It is not weakness, and it is not something you have to manage alone.
Coping skills that work
Breathe slowly: in for four counts, hold for a moment, out for six. Repeat a few times to calm your body.
Break big tasks into small steps. Make a study timetable with breaks, meals and sleep built in.
Move your body every day, keep regular sleep, and limit late-night scrolling and lots of caffeine from tea, coffee or energy drinks.
Write worries down, then ask: what can I control? What can I let go of?
Talk to someone
Talking to a parent, older sibling, teacher, school counsellor or friend can help you feel less alone.
If family expectations feel too heavy, it can help to tell them how you feel. Many parents want to help but do not know how much pressure you feel.
Counsellors, psychologists and doctors can teach skills and, if needed, offer treatment. Asking for help is a strong choice.