Craving Calm? 3 Effective Stress Management Strategies for Teens
These days, it seems like the stress around us is only getting worse. Can you feel the tension in your shoulders right now? In the midst of a changing world filled with more societal expectations, economic instability, political tension, traffic, terrorism, and technology, our minds are filled to the brim with honking horns and notifications and unread emails. The pressure doesn’t stop.
And while stress is something around all of us, adolescents specifically experience an extra dangerous response to it. This constant flooding and overactivation can actually change the physiological functioning of an adolescent’s brain. Stress is actually more serious than we realize.
The Impact of Stress on the Brain
When teens feel stressed, their bodies activate a fight or flight response, releasing stress hormones like cortisol and adrenaline. This is a normal response and helpful in short bursts, because it prepares our body to spring into action. However, a constant release of these hormones - or constant stress - actually changes the way stress hormones are released, as well as how the brain and body respond to them. Over time, high levels of stress can lead young people to struggle with emotional regulation or even experience difficulty focusing.
So how can teens regulate stress?
1. Deep Breathing
Paced breathing helps activate the parasympathetic nervous system and calm the body’s stress response. Research shows deep breathing reduces cortisol and helps improve focus and relaxation.
Try the 4-7-8 Technique: Inhale for 4 seconds, hold for 7 seconds, and exhale for 8 seconds.
2. Integrating Self-Care
What is your teen doing for them? Not for their academic resume, for accolades, or to stuff their social calendar.
What can they do to make sure they’re fulfilling their needs? Does it mean going to bed early instead of going to that party everyone will be at? Does it mean choosing to go to dinner with friends instead of another SAT prep session?
Everything is important. And they are also one person with billions of interests and priorities, and only 24 hours in the day.
Help your teen find balance. Check in with them routinely and see how their interests are changing. If they are overwhelmed, what can they help shave off their calendar? What might not feel fulfilling to them anymore?
3. Creating a Wellness Routine
Encourage your teen to move their body regularly, even for only 30 minutes a day. We spend so much of our day hunched over and in front of a computer or sitting down completing work. Exercise releases endorphins — natural mood boosters!
Be sure to help your teen sleep 8-10 hours. A relaxing bedtime routine with at least 1 hour of no screentime is also essential for a restful night.
Also ensure they’re receiving adequate, healthy nutrition and regularly eating full meals.
4. BONUS - Seeking Therapy
Therapy is a welcoming space dedicated to helping your teen manage their stress effectively. If your teen is struggling and would benefit from speaking to someone for guidance or tips, schedule an appointment at Herr-Era Mental Health! Our therapists for adolescents and young adults are here to help!
Final Thoughts
Stress is a part of life, but it doesn't have to define a teen’s life.
By teaching adolescents to manage stress through deep breathing, self-care, physical activity, nutrition, sleep, and even therapy, they can strengthen their resilience, feel more mindful and present throughout the day, and drastically improve their mental well-being.