Mindfulness, a simple strategy to help teens tackle anxiety

WHAT IS happening with teenagers and why are they constantly in some form of crisis mode? Self-harm and mental-health problems are on the rise among teenagers, according to research conducted by the University of Liverpool and University College London. The adolescent years can be a scary and terrifying rollercoaster ride.

Depressive symptoms among “Generation Z” (teenagers born at the turn of the millennium) are around two-thirds higher than for the “Millennial Generation” (those born in the early ’90s). More than a quarter of teenagers say that they worry constantly and suicide is third on the list for causes of death for our youngsters.

For Michelle Leigh, the fear of every parent came true on May 1, 2018 when her son Oli took his own life at the tender age of 16.

Oli, to everyone who knew him, was polite, confident and full of love. He was the boy everyone referred to as their best friend and was selfless with his time to anyone who needed him. Oli was the perfect gentlemen and his manners were impeccable — always offering to carry people’s shopping, helping out anyone who ever needed it.

From a young age, Oli contributed a great deal to the wider Jewish community in which he lived. His charitable efforts included fundraising for Jewish Care, helping out in rest homes, manning phones for charitable appeals, taking part in Maccabi GB fun runs and international games, triathlons and much more.

Oli would brighten up a room with his personality and charisma, yet Michelle always said this was a front to cover underlying insecurities.

Following the tragedy of losing Oli, Michelle set up The Oli Leigh Trust (theolileightrust.org), a charity that helps various smaller charities around the country to reduce ates of teenage suicide and self-harm by offering training, education and support.

Michelle’s mission is to help teenagers see through the fog and to recognise the signs of anxiety before it’s too late.

As adults, we have more and more stress in our daily lives and this is also true for teenagers, who are under increasing pressure and higher levels of stress.

It is easy for our teenagers to have confusing thoughts when experiencing all this stress, which is where mindfulness can help. Mindfulness teaches us how to respond to stress with an awareness of what is happening in the present moment, rather than acting irrationally, unaware of what emotions or motives may be driving that decision. By developing an awareness for one’s physical and mental state in the moment, mindfulness allows for more flexible reactions to difficult situations.

Mindfulness can offer teenagers coping strategies for managing stressful situations by restoring their health and balance. It can free them from the shackles of difficult thoughts about the past or the future and teach them how to live in the now and present moment.

Mindfulness offers coping strategies in stressful situations’

Notice things you can see, hear, feel. Rest your mind in this moment’

Here are six mindfulness techniques that we can try, as adults and teenagers:

1. MEDITATION

Learning to focus on our own breathing is the most effective way to kickstart our mindfulness.

2. CHECK YOUR POSTURE Throughout the day, bring your awareness to your posture. Whether you are standing, lying down or sitting, bring all your attention to your body.

3. TURN OFF MUSIC

Without noticing it, music becomes another distraction for our mind and become an obstacle to present moment awareness.

4. TURN YOUR PHONE TO SILENT

Turning your phone to silent is a well-known mindfulness practice and will change your relationships with others.

5. SEE, HEAR, FEEL

Notice things that you can see, hear and feel. Rest your mind in this present-moment awareness.

6. BE HERE NOW

Feel grounded in present-moment reality. Let all the thoughts about the future or the past just slip away.