Teen mindfulness 101 for stressful days
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.Prioritizing your family’s mental health in the new year
As you look ahead, ask yourself what are some things that you and your family can do to feel your best for 2025? The new year is a perfect time to prioritize mental health. From building healthier habits to creating a circle of support, there are small steps you can take now that will add up to big changes throughout the year. To help you get started, we’ve put together realistic ways to help prioritize your family’s mental health. How to make mental health a priority Set realistic expectations. Try not to put pressure on yourself to do it all perfectly. It’s simply not realistic to expect yourself to go to the gym every day, be the most patient parent 100% of the time, or to have a spotless home 24/7. Don’t try to change everything overnight. Start with small, achievable goals and celebrate your small wins. Find moments of movement. Can you tap into ways to make exercise a little more fun for the whole family? What types of movement do you most enjoy? Can you create a playlist and have a dance party at home? Want to gather friends or family and head to the ice skating rink or the bowling alley? Can you bundle up and take a nature hike or prepare your garden for the season ahead? If you make movement more enjoyable, you’re likely to stick with it and feel better both physically and mentally. Get outside when you can. The colder temperatures can make getting outside much more difficult but, if you can, try to get some fresh air first thing in the morning. This one habit can make a big difference in how you feel and can be especially beneficial for those who are impacted by the changing seasons. Prioritize sleep. Getting enough sleep is essential to our physical and mental health. It allows our bodies and minds to recharge, supports our immune system, helps with emotional regulation, and boosts cognitive functionality. To get your best night’s rest, try keeping a regular schedule, put away screens at least two hours before bed, make your room a dark, cool space, and try calming activities before sleep, like taking a bath, journaling, or meditating. Take tech breaks. We know that this one isn’t easy, but try setting 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 you out. Using technology isn’t a bad thing, but try to prioritize offline activities and connections with those around you. Create a calming space. Is there a spot in your home where you can go to relax? Whether it’s a cozy reading chair, your bed, or a kitchen nook, identify a space where you can unwind. Try to clear out any clutter and add special touches. These can include essential oils for a little aromatherapy, relaxing music, a plant, plush pillows, art that makes you happy, books you enjoy, or photos of those you love. You can use this space to have mindful moments with breathing exercises, journaling, or whatever feels good for you. Learn to say no. From taking on extra work projects to volunteering at your child’s school, it can be tempting to try and do it all. But if your to-do list is never-ending, try delegating tasks to other family members or co-workers and declining requests to take on more. It can be difficult to say no sometimes, but it’s important to take care of yourself and prioritize accomplishing what matters most to you. Ask for support. If you or someone in your family could use more support, consider reaching out to a therapist or a coach. A mental health professional can help you to better understand and process complex emotions, while giving you tools to help you feel your best. The mental health of you and those around you matters so much. The new year offers an opportunity for a fresh start in which you prioritize your well-being. Remember to ask for support from those around you and offer yourself some grace for it all to look perfectly imperfect.
Join Little Otter for an important conversation on suicidality in young children
Suicide is the second leading cause of death among children aged 10-14 years old, and data shows that even children as young as 5 years old can experience suicidal thoughts and behaviors. To address this hidden crisis, Little Otter’s Co-Founder and Chief Medical & Scientific Officer, Dr. Helen Egger, and MCIU Project Aware’s Dr. Pia Houseal will be sharing key insights from their recent report, "The Hidden Crisis: Suicidality in Children as Young as 5."
