Knowledge Base Article

Teen mindfulness 101 for stressful days

While the teenage years can be a wonderful time of self discovery, they can also be quite stressful thanks to juggling the pressures of school, finding your own identity, and navigating social situations.

But by tapping into mindfulness, you can learn to lower stress levels, better cope with challenges that come your way, and build a foundation of resilience that will carry you for a lifetime. Rest assured that you don’t need a spa retreat or hours a day to tune into the present moment. We’ve put together simple, yet powerful ways that you can begin to incorporate mindfulness into your daily life. 

What exactly is mindfulness? 

Mindfulness is simply the practice of learning to pay attention to the present moment with acceptance and curiosity. Everyone can benefit from learning to bring a gentle, open attitude to the present moment. Becoming more mindful can help to improve focus and mood, along with lessening stress and anxiety. 

The good news is that mindfulness doesn't have to be complicated. Formal meditation practices typically involve breathwork, while informal mindfulness exercises are as simple as focusing on redirecting attention back to right here, right now. 

By actively acknowledging and accepting one's feelings, thoughts, and bodily sensations in the moment, teens like you can begin to better understand themselves and their behaviors. 

Ways teens can practice mindfulness 

  • Try focusing on the breath. A simple way to get in touch with the breath and calm down quickly is to use a tool called box breathing. To practice box breathing, imagine a box that has four sides. Now inhale across one side of the “box” for four seconds, hold your breath for four seconds, and then release your breath for four seconds, hold for 4 seconds, and then repeat this four times again. You can use the visualization of the box to help you. You can also download a meditation app or go on YouTube if you want a more guided experience. 

  • Create morning and evening routines. Starting and ending the day with a little intentionality can make a huge difference in a teen’s overall wellness. We know it’s not always easy, but try to wake up and go to bed around the same time each day and avoid screens for at least two hours before bed. Try to get outside first thing in the morning and wind down at night with relaxing activities like reading, journaling, or taking a bath. Everyone is different, so explore what helps you to feel energized in the mornings and what brings calm into your evenings.

  • Set tech boundaries. We live in a digital world and completely unplugging isn’t always possible, but try to set realistic limits on how much time you spend on your phone, in front of your computer, or streaming TV shows. Our devices are designed to keep us hooked, so consider setting app time limits (especially for those never-ending social media scroll sessions) to help. Using technology isn’t a bad thing, but try to prioritize offline activities and IRL connections with people you enjoy.

  • Create a calming corner. Is there a special place within your home where you can go when you’re feeling overwhelmed and need to slow down? It can be any quiet space in the house and can include books, plants, twinkle lights, blankets, pillows, journals, headphones, and any other belongings that make you feel comfortable.

  • Start a journaling practice. Gift yourself a notebook and pen and grant permission to vent away! Your journal is a safe space to let it all out. You can start with a gratitude list or write about both the best and most challenging parts of your day. Try to make this a regular habit, knowing you can turn to the page anytime you’re feeling stressed. 

  • Get creative. Doodling, coloring, painting, writing, dancing, or playing music can help you feel more grounded in the present moment. Expressing yourself creatively can help you get into a calming flow state, allowing you to come down from the stressors of everyday life. 

Being a teen can come with a lot of overwhelm and confusion, so cut yourself some slack. Being more mindful takes practice and intention, but it doesn’t have to be complicated. Try a few of these suggestions and see what makes you feel more grounded and calm.

If you’re feeling isolated, stressed, anxious, or depressed, please don’t hesitate to reach out to a trusted adult or a mental health professional for support. A coach or a therapist can introduce you to coping tools to help you feel your best.

Updated 29 days ago
Version 3.0
No CommentsBe the first to comment