This post: Healthy Coping Skills for Teens: 10 Ways to Reduce Stress and Anxiety
I findoneAll parents of teenagers agree that raising teenagers is difficult. But man man, make no mistake, being a teenager is tough too.
Looking back on my own youth, I remember when these waves of intense emotion swept over me out of nowhere. And now I see my kids struggling with the same emotions. Add in the stressors teens face today, including relentless academic pressures, the comparison traps on social media, and the urge to make decisions about their future well before they're ready, and it's easy to see why kids today sometimes get frustrated. , anxious or overwhelmed.
It's normal for our teens' minds and bodies to respond to life's challenges. Actually,atYou feel stressed and anxious from time to time.
What is worrying, however, is that our children do not knowifto deal with those feelings or when they use harmful (or even dangerous) coping mechanisms to deal with those uncomfortable feelings.
Young people need to be educated on how to protect their mental health. They need to know that what they are feeling is not something they should be afraid to admit or ashamed to express. They also need the freedom to express their feelings and equipped with healthy strategies to help them manage them.
Here are some healthy coping skills for teens, along with specific ways to reduce stress and anxiety.
Healthy Coping Skills for Teens: 10 Ways to Reduce Stress and Anxiety
It is important to first understand what stress and anxiety are.mirealize they are notNecessaryA Bad Thing In fact, these emotions can stimulate our teens, help them stay alert, motivate them to solve problems, and sensitize them to risk.
What is stress?
Stress is our body's response to pressure. It can be triggered when our teens experience something new or unexpected, when a situation threatens their sense of self, or when they feel overwhelmed or have little control over a situation.
what is fear
Anxiety is a feeling of uneasiness, worry, or fear. Everyone feels anxious at times, but anxiety can become a psychological problem when the feelings become too strong or long-lasting.
COPING: what it means and why it helps
Coping describes any behavior aimed at dealing with the stress, anxiety, and overwhelming emotions that accompany difficult life situations. In accordance withMedline PlusFor a teenager, this stress and excitement can be caused by (among other things):
- Worries about schoolwork or grades
- Balancing tasks such as school, work, sports and family life
- Having problems with friends, being bullied, or experiencing peer pressure.
- Become sexually active or feel pressured into it
- Changing schools, moving, housing problems or even homelessness
- Having negative thoughts about yourself.
- Through physical and hormonal changes/puberty
- Watching parents go through a divorce or separation
- family financial problems
- Living in an unsafe home or neighborhood
- The pressure of knowing what to do after high school
- Join the university
By helping your teen learn and develop healthy, positive coping skills from an early age, you are giving them the tools to manage their emotions, build resilience, and protect their well-being—not just now, but throughout their life entire adult life. .
10 healthy ways to reduce stress and anxiety
No. 1 Conversation
Teens are notorious for keeping their feelings under wraps. It can be difficult for her not only to understand your feelings, but also to bring up all the heavy emotions swirling around in your head.
Instead of harboring these feelings when you're stressed or anxious (and dealing with it on your own), talk about itExactlywhat you have to do. Actually,Polls have shownthat teenagers who share their feelings and talk about their feelings have less anxiety or depression. One study found that simply labeling their feelings as "I feel frustrated" or "I feel totally overwhelmed" is enough for teens to help them identify and manage their feelings more productively.
Whether they open up to you, a trusted friend, a counselor, or a professional, an opportunity to let go of some of that pent-up frustration may be just what your child needs to relieve stress and tension.
#2 Take a break
If school and the constant homework are making your teen nervous, give them the freedom to take a day off for mental health. If the sports schedule is taking too long, encourage them to miss a practice or game (talk to the coach first). If after-school work is putting a lot of pressure into her life and she's feeling overwhelmed, it might be time to reduce her hours or quit altogether.
Taking time out from an area of your life that causes stress so you can regroup and re-energize is not "lazy" or irresponsible. It is healthy!
#3 Lower your expectations
The pressure that society is putting on adolescents today is enormous. In fact, without realizing it, we can increase the pressure on our children by encouraging them to "get good grades," "do their best," and "work hard to get into a good college." of course we allwantOur children are successful, but in whatcost?
not youTerGet a 4.0 to be successful. not youTerbe the soccer star or get the leading role in the school play. not youTerto get this internship to eventually get a great job. Give your teen some leeway. Lower their expectations and encourage them to do the same. Lifeit is nota sprint... is a marathon.
#4 Identify triggers
Anytime your teen starts to feel totally stressed, anxious, panicked, overwhelmed, or depressed, ask them to write down what's going on in their life right now. Most likely, they will begin to identify the main triggers that are causing their uncomfortable emotions. Maybe it's because your teachers collect too much homework. Maybe it's when the friends' drama gets too overwhelming or maybe it's when life at home becomes unstable and stressful.
By focusing on the triggers that are causing their strong emotions, your teen can better anticipate and, in turn, take productive, healthy steps to deal with and manage these instances before their emotions get too hot.
#5 Look at stressors methodically
Once your child has identified the triggers that are causing stress or anxiety, it's time to take action.Of course notatcan be corrected in their lives. There is howeverstillmany strategies you can use to keep stress at bay.
If school is stressful for them, they can reduce or eliminate other commitments in their lives so they can focus more calmly on their grades. If too many distractions in their life are making them feel anxious and unable to focus, they may turn off their phone when they need to focus, move it to another room, or download an app to avoid distractions . When certain friendships have become unhealthy or toxic and are causing teens stress, they may take a break or withdraw altogether to remove unnecessary negativity from their lives.
#6 Get more zzzs
You've probably seen firsthand how your child's lack of sleep affects their mood. After a sleepless night, they are more irritable, moody and much more susceptible to life's stressors. But lack of sleep creates a lot more than "a grumpy teenager."
Research studies in the Journal of Sleep Medicine Reviews (August 2020) have shown that lack of sleep in adolescents is associated with a 55% increased likelihood of depression and anxiety.Another study conducted by the University of Pennsylvania found that people who slept 4.5 hours a night for a week felt more stressed, irritable, sad and mentally drained. In short, your teenage sonneedsan adequate amount of sleep to maintain your bodymimental wellbeing.
#7 Exercise and eat healthy
We all know the benefits that physical activity has for our children's physical and mental well-being, but sometimes we forget the obvious...the impact that nutrition and vitamins can have on their overall health.
Did you know, for example, that accWebMD, can vitamin D deficiency reflect signs of depression, including mood swings accompanied by feelings of hopelessness, sadness, loss of interest in activities, anxiety, and suicidal thoughts?It is aVitamin B1 Deficiency(Thiamine) can cause anxiety, depression, insomnia and irritability. As much as your kid loves juicy burgers, chicken nuggets and fries, it might be time to rethink your diet and eat healthier. Another thing teens should do is avoid nicotine (ie smoking/vaping) and lots of caffeine.bothIt can make anxiety worse.
#8 Develop positive “self-talk” skills
The "inner voice" of our teenagers plays a big part in the way they think.mihow they react to the normal ups and downs of life. And since most teenagers are their own worst critics, helping them develop strong, positive "self-talk" skills will be lifelong beneficial.
The next time your teen is feeling unhappy, encourage them to eliminate the negativity, be brave, and fight back.When a negative thought pops into his head, encourage him to nip that negative thought in the bud and replace it with a positive one.
Instead of: "I will never be good at math.Try this: "I studied hard and got a 3 in the last exam. I'm definitely improving.“
Instead of: "No matter how much I train, I'll never be as good as the other guys on the team.." Try this: "I wasn't even sure if I would make the team and here I am. If I practice a lot, I will improve..“
Instead of: "I'm not pretty like other girls, I never will be..” Try this:: “You are YOU and I am ME. I am unique! There is no one like me and that makes me special".
#9 Practice relaxation techniques and mindfulness
Let's face it, if our teens walk through the door after school and run to their rooms with the door locked, they probably aren't.As a matter of factrelaxing. We canthinkThey just relax or even get lazy when their brains are actually racing. They reevaluate everything that happened that day, things that need getting done, shoulder mine or projects that are weighing on them.
Sometimes the best thing our children can do is to silence the "noise" in their heads.Simple things like deep, meaningful breathing, stretching, visualizing in a quieter place, learning the art of meditation, or writing down your feelings can help you manage stress and reorganize.
#10 Do things that make you happy
Our teenagers can't control itataspect of his life, howeverhe cancontrol how they react when life starts to get the best out of them. When you're feeling anxious, overwhelmed, or stressed, you can do something that makes you happy or comfort you to change your mood, reduce stress, and bring more balance into your life.
Here are some healthy teen coping skills to help your teen replace negative, stressful thoughts with positive ones."i can overcome it" Thoughts:
- Go for a walk, bike, or run with a friend.
- Listen to music (create a specific playlist with "songs that make me happy")
- Listen to the sounds of nature (ocean waves, birdsong, etc.)
- Watch TV, watch a fun movie, or listen to an uplifting podcast
- Call or Facetime an understanding friend
- Take a long trip with your mom, dad or best friend (roll down the windows too!)
- Hanging out with friends (laugh, be silly, have adventures!)
- Immerse yourself in a great book
- Plan something fun (having something to look forward to can change your perspective)
- Curl up with your favorite blanket and take a nap
- Dip in some dark chocolate chips
- Keep a Journal (Preferably after talking about thoughts, feelings, and emotions)
- Take a day or weekend off and just RUN AWAY
- Draw, doodle, paint, create or build something (if you do something with your hands you will forget your negative feelings)
- Clean, organize, or declutter your room (maybe not something you doLovedo, but your environment plays a big part in how you feel)
- Make a gratitude list (there are manybornwhat happens in your life, write it down!)
- Light a lavender scented candle (lavender is known to relieve stress and calm nerves)
- Light a beach-scented candle (remember more relaxed and calmer days by the sea)
- Meditate, do yoga, or practice relaxation/deep breathing techniques
- Suck on an ice cube (research shows this helps you forget about stress or anxious feelings)
- Do someone good (turn your thoughts to others)
- Make your favorite snack or home-cooked meal
- Sit in the sun, close your eyes and try not to think...just breathe
- Buy yourself something new (even if it's something small)
- Go to the gym and turn up the music.
- out into nature
- Scroll through funny TikTok videos to make you laugh
- Spend time with your favorite pet
- Treat yourself to a long bath, manicure, pedicure or massage.
- Create oneCoping Toolbox
When to call a doctor
Call a doctor if your teen seems overwhelmed with stress, talks about self-harm in any way, or mentions (or even jokes about) suicide, according to MedlinePlus. Also call if you see any signs of itDepressionÖAngstthat cannot be managed with positive coping strategies, that are permanent, or that are unrealistic or disproportionate to the situation.
If you enjoyed reading,"Healthy Coping Skills for Teens: 10 Ways to Reduce Stress and AnxietyYou might also be interested in reading:
How to create a toolbox for coping with your teen's anxiety
10 ways to help when your teen is down
- Re-balance Work and Home.
- Build in Regular Exercise.
- Eat Well and Limit Alcohol and Stimulants.
- Connect with Supportive People.
- Carve out Hobby Time.
- Practice Meditation, Stress Reduction or Yoga.
- Sleep Enough.
- Bond with Your Pet.
- Keep physically active. ...
- Avoid alcohol and recreational drugs. ...
- Quit smoking, and cut back or quit drinking caffeinated beverages. ...
- Use stress management and relaxation techniques. ...
- Make sleep a priority. ...
- Eat healthy foods. ...
- Learn about your disorder.
This questionnaire includes 28 items that explore the following 14 coping strategies: self-distraction, active coping, denial, substance use, use of emotional support, use of instrumental support, behavioral disengagement, venting, positive reframing, planning, humor, acceptance, religion, and self-blame.What are the 5 types of coping skills? ›
There are five main types of coping skills: problem-focused strategies, emotion-focused strategies, meaning making, social support, and religious coping. Within each category are specific, practical coping skills that adolescents can incorporate into their lives on a daily basis.What are 100 ways to deal with anxiety? ›
- Practice the 4-4-4 breathing technique. ...
- Ward off panic with belly-breathing. “ ...
- Start each day with a warm cup of water with lemon. ...
- Close your eyes when you're stressed out. ...
- Savor a positive scene or memory. ...
- Keep your mobile devices charged.
- Behavioral therapy.
- Deep breathing.
- Socializing, following pandemic guidelines of social distancing, masking and hand hygiene)
- Speaking with your health care provider.
- learning about anxiety.
- relaxation techniques.
- correct breathing techniques.
- cognitive therapy.
- behaviour therapy.
- dietary adjustments.
Different types of coping skills - self-soothing, distraction, opposite action, emotional awareness, mindfulness, and a crisis plan when the rest don't work.What are the 4 A's of coping? ›
Expand your stress management toolkit by mastering these four strategies for coping with stress: avoid, alter, accept and adapt. When we feel the effects of stress weighing us down, it's like lugging a backpack that's becoming heavier by the minute. Too much stress can make our journey through life difficult.What are 3 positive coping skills? ›
Take deep breaths, stretch, or meditate. Try to eat healthy, well-balanced meals. Exercise regularly. Get plenty of sleep.
It involves looking around your environment to identify three objects and three sounds, then moving three body parts. Many people find this strategy helps focus and ground them when anxiety overwhelms them.What are 3 coping strategies for anxiety? ›
- Keeping active.
- Eating well.
- Spending time outdoors in nature.
- Spending time with family and friends.
- Reducing stress.
- Doing activities you enjoy.
- Get more physical activity. ...
- Follow a healthy diet. ...
- Minimize phone use and screen time. ...
- Consider supplements. ...
- Practice self-care. ...
- Reduce your caffeine intake. ...
- Spend time with friends and family. ...
- Create boundaries and learn to say no.
- Stay active. ...
- Steer clear of alcohol. ...
- Consider quitting smoking cigarettes. ...
- Limit caffeine intake. ...
- Prioritize getting a good night's rest. ...
- Meditate and practice mindfulness. ...
- Eat a balanced diet. ...
- Practice deep breathing.
- Take a break. Focus on your breathing. Listen to music.
- Spend some time in nature. Try active relaxation. Think of somewhere else.
- Try guided meditation. Get creative.
The 333 Rule, sometimes referred to as the “Rule of Three,” is a grounding technique that directs people to identify three objects they can see, hear, and touch. This works to shift someone's perspective back to their physical surroundings. It can be used as a practical way to calm anxiety.How do people overcome anxiety? ›
Exercising regularly, eating balanced meals, getting enough sleep, and staying connected to people who care about you are great ways to stave off anxiety symptoms.What are the 4 major coping strategies? ›
Coping is generally categorized into four major categories which are: Problem-focused, which addresses the problem causing the distress: Examples of this style include active coping, planning, restraint coping, and suppression of competing activities.What are 4 coping skills? ›
- Deep Breathing. Often when faced with a stressful situation or feeling, our breathing changes. ...
- Writing. Writing can be an effective means of working through stress. ...
- Physical Activity. ...
- Self-Talk. ...
- Art. ...
- Meditation. ...
- Puzzles. ...
- 1) Talk to each other. This might sound like a no-brainer, but it is important to normalize conversations about our emotions. ...
- 2) Go on a mindful walk. ...
- 3) Practice deep breathing together. ...
- 4) Make time for family night. ...
- 5) Seek support.
- Get active. Virtually any form of physical activity can act as a stress reliever. ...
- Meditate. ...
- Laugh more. ...
- Connect with others. ...
- Assert yourself. ...
- Try yoga. ...
- Get enough sleep. ...
- Keep a journal.
Coping is a dynamic process that involves both cognitive and behavioral changes to manage stress. There are two major categories in coping: problem-focused and emotion-focused coping.What are the 3 types of coping? ›
Researchers have proposed three distinct types of coping styles: problem-focused coping, emotion-focused coping and avoidance coping [27, 29, 30].What are 3 unhealthy coping skills? ›
- Avoiding issues. ...
- Sleeping too much. ...
- Excessive drug or alcohol use. ...
- Impulsive spending. ...
- Over or under eating.
This technique asks you to find five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. Using this with someone who feels anxious will help to calm them down and reduce their feelings of anxiety.What are 2 positive coping skills? ›
Take responsibility for the situation. Engage in problem solving. Maintain emotionally supportive relationships. Maintain emotional composure or, alternatively, expressing distressing emotions.What is positive coping? ›
Positive coping strategies are any actions you take to manage and reduce stress in your life, in a way that isn't going to be harmful or detrimental in the long term. People who use positive strategies are not only better able to tackle challenges and bounce back from tough times, but they are also much happier.What are two positive coping strategies? ›
A stress-friendly lifestyle
Taking care of yourself – getting enough sleep, eating well, being physically active, making time for activities that you enjoy, and avoiding the overuse of alcohol and or “recreational” drugs – will improve your ability to tolerate stress better and recover from stress.