Kōkiri Learn

Background reading · Health and Physical Education

Stress: your body's alarm system

What stress is, what it does in your body, why the same event can feel like a challenge to one person and a threat to another, and two kinds of ways to cope.

Stress is your body's alarm system. When your brain decides something is important or difficult, such as a test, a big game, a new school or an argument, it gets your body ready to act. Long ago, this helped people escape danger. Today it still turns on, even when the 'danger' is a speech in front of the class.

What happens in your body

  • Heart rate: your heart beats faster to pump more blood to your muscles.
  • Breathing: you breathe faster to take in more oxygen.
  • Muscles: your shoulders, jaw and hands tense up, ready to move.
  • Stomach: digestion slows down, which is why you might feel 'butterflies' or feel sick.
  • Thoughts: your mind speeds up and focuses on the problem, and it can be hard to think about anything else.

    • Hormones called adrenaline and cortisol help make all of this happen. This is often called the 'fight or flight' response.

    Challenge or threat?

    Psychologists have found that how we see a situation matters. If you think you have what you need to handle it (skills, time, people to help), it feels like a challenge, and stress can actually help you focus and try hard. If you think it is more than you can handle, it feels like a threat, and you are more likely to feel worried, angry or stuck. The same event can be a challenge for one person and a threat for another.

    Two kinds of coping

  • Fix the problem: make a plan, break a big task into steps, ask a teacher or whānau member for help, practise.
  • Calm the feeling: breathe out slowly, move your body, listen to music, talk to someone, spend time outside.

    • Most situations need a bit of both. When there is nothing you can change, calming the feeling is the smart choice.

    When stress doesn't switch off

    A little stress now and then is normal. Stress that goes on for weeks, from a big change like moving house, family problems or a disaster, can wear you out and affect your sleep, mood and friendships. Feeling stuck for a while is part of being human, and getting through it often means leaning on other people. Talking to someone you trust is a strength, not a weakness. You can also call or text 1737, call Youthline on 0800 376 633, or call Kidsline on 0800 54 37 54.

    Sources and further reading

    Written for Kōkiri Learn students in our own words. Check facts against the sources.

    Used in: Recharge: Sleep, Screens and Stress