Brain Hacks That Actually Work - Stress Management for Gen Z, Backed by Science: 16-Year-Old's Perspective
- Taanvi Arekapudi
- Apr 4
- 5 min read
Hello everyone,
It's already April?!? Well, April is Stress Awareness Month, but let’s be real—most stress tips sound like a broken record. “Just relax!” “Take deep breaths!” But here’s the problem: it’s not working. Gen Z is more stressed than ever, with 75% of teens reporting stress negatively impacts their daily lives. As students gear up for AP exams, SATs, and finals, stress is bound to hit high levels. But it's not just teens—adults are battling their own stress, juggling work, family, and the never-ending demands of life. In fact, 75% of people say stress is negatively impacting their daily lives. Whether you’re a student with finals looming or an adult trying to keep everything together, it’s clear that the usual tips just aren’t cutting it anymore.
💡Inside: Teen Stress Q&A, Science-Brain Hacks for Stress, and a Look at the Challenges We Face Today - including my own personal mental health struggles with stress...
Here’s the good news: a teenager (yes, you read that right!) is here to share three science-backed brain hacks to manage stress and anxiety—no fluff, just real, actionable strategies. Ready to feel less overwhelmed and take control of your stress? Let’s dive in!
Forget “Just Relax!” – Science Reveals a Surprising Twist on Managing Stress
Stress is rampant. Studies show that stress is a daily battle for over half of Americans (55%). The workplace is a particular pressure cooker, with a whopping 94% of workers reporting stress. But it's not just adults—students are feeling the strain too. A staggering 50% of middle schoolers and a shocking 75% of high schoolers report constant academic stress. In the long term, 77% of people feel stress that affects their physical health, and 73% report an impact on their mental health. This shows we need to take collective action to combat stress effectively.
So, how can we turn our stress into success through science-backed hacks?
I’m Taanvi Arekapudi, a 16-year-old high schooler, international bestselling author of Uplift Teens Today, and creator of the Emotion Cards deck. As a keynote speaker, social entrepreneur, and teen mental health advocate, I serve as a Youth Ambassador for NAMI, a member of Harvard & Boston Children's Lab's Student Advisory Council, and part of Macy’s Social Impact Team. I also lead youth initiatives with the Washington Health Care Authority.
April - National Stress Awareness Month: It’s not just a calendar thing—this month gives us all permission to pause, breathe, and check in with our mental health. It's like a reminder to hit “refresh” on your wellbeing.
3 Science-Backed Brain Hacks to Manage Stress
1. “2:1 Calm Breath” (Instantly Stop a Panic Spiral)
This breathing exercise—inhale for 4 seconds, exhale for 8—activates your vagus nerve, sending a calming signal to your brain. Studies show longer exhales reduce test-day jitters, lower cortisol levels, and boost focus in just a few seconds.
2. Progressive Muscle Relaxation (Release Tension in 10 sec)
By tensing and releasing muscles from your toes to your face, this technique quickly signals your brain to relax. Tensing and relaxing your muscles sends a message to your brain that it’s time to relax, breaking the cycle of anxiety and physical tension. It’s proven to help lower overall stress levels in minutes.
3. 5-4-3-2-1 Grounding Method (Interrupt the Stress Spiral)
This quick mindfulness technique pulls you into the present moment by engaging your senses, helping to break the cycle of stress and overthinking. By focusing on what you can see, touch, hear, smell, and taste, your brain shifts out of the stress spiral in less than a minute.
Q&A on Stress – A Teen’s Perspective
Q: What is the 'Hidden Stress Cycle' and why does it matter?A: Ever notice how stress sneaks up on you? One minute you're fine, the next you're spiraling. That’s the hidden stress cycle—where negative thoughts, physical tension, and emotions feed off each other. Spotting it early can help you hit the brakes before it snowballs.
Q: What’s the sponge metaphor all about?A: Imagine your brain is a sponge soaking up stress. If you never squeeze it out—aka, release that tension—it overflows and everything feels like too much. That’s why finding time to decompress regularly is actually necessary.
Q: Why is Gen Z so stressed—and is it really different from before?A: Totally different. Between school pressure, social media comparison, and doom-scrolling, Gen Z’s stress cocktail is next level. And no, it’s not just being dramatic—it’s real. Understanding this helps adults support us without the classic “back in my day…” comments.
Q: What are some common stressors that most people don’t even realize?A: It’s not always the big stuff. A bunch of tiny things—like being left on read, endless notifications, or not getting enough sleep—can pile up and leave you drained. Little things do add up.
Q: Is all stress bad? How can I tell the difference?A: Not all stress is the enemy. Some stress is actually helpful—it gets you to study or meet deadlines. But when it becomes a constant, overwhelming buzz in your brain? That’s the kind of stress we need to manage.
Final Thoughts
For me, as a 10th grader, stress is all around—whether it’s schoolwork, extracurriculars, or family stuff. My sister’s going through college decisions, tennis season’s in full swing, and it feels like there’s a never-ending list of things to keep up with. It’s tough to balance everything, and sometimes it feels like I’m running on empty. And that’s just me—imagine how others are feeling when they have even more on their plate. Whether you're a student with finals approaching or an adult trying to hold it all together, it’s clear: the usual advice isn’t cutting it anymore.
Stress isn’t going anywhere, but the way we manage it can change. Instead of relying on outdated advice, we need science-backed strategies that actually work. Whether you’re tackling exams, work stress, or life’s chaos, these brain hacks can help you regain control.
Try them out and see the difference for yourself. And remember, stress might be part of life, but it doesn’t have to control you.
Connect, Thrive, Shine – Happiness Starts with You. Enjoy your weekend!
Warmly,
Taanvi Arekapudi
(16yr old Social Entrepreneur | International Bestselling Author | Youth Mental Health Advocate | Keynote Speaker)
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