Mindfulness activities to help teens reduce stress and anxiety

The teenage years are filled with new and exciting experiences, from navigating the first day of high school to developing new friendships. But there are also endless moments that can cause stress in a teen's life, whether getting cut from a sports team, doing poorly on a test, or simply juggling new responsibilities.

Mindfulness, or the act of centering oneself through self-awareness, is a skill that can help combat some of the stress that comes with this sometimes difficult age. But mindfulness activities can be tough to teach.

Why is mindfulness important for teens?

Dr. Jon Kole, Senior Director of Psychiatry (Medical Director) at Headspace, offers this advice: “As we gain insight into our child's world and emotions, we can collaborate with them to explore the coping strategies available to help them navigate challenging feelings. This is where meditation and mindfulness can play a role from an early age."

So, what exactly does mindfulness help with? Staying calm under pressure, paying attention to your surroundings, paying attention to your body's needs, developing deeper relationships, and even listening better are just a few of the many benefits. It can even improve one's mood, quell unintentional outbursts, or cut down on procrastination.

In other words, practicing mindfulness activities can be valuable not only for the teen years but for life in general. Dr. Kole also says, “There are multiple ways to introduce mindfulness into the daily lives of children. These mindful practices entail pausing during the day, taking slow breaths, and engaging the senses (sight, smell, hearing, touch, taste) to fully embrace the present moment.”

Three mindfulness activities for teens

Want some practical ways you can help your teen put mindfulness activities into practice? Here are a few ways to start today.

1. Meditating

Meditation is the act of centering oneself through mindful reflection. During the process, you can hold an intention or simply take a quiet moment. This is especially helpful for teens because they are constantly on the go or on a screen, which can be overstimulating.

Help your teen by finding them a quiet place to meditate. Then, carve out time in the day for them to start this new practice. A simple moment of peace can go a long way.

There are many resources for guided meditation, as well as products that can help enhance your experience. Here are a few to get you started.

Meditation apps: An annual membership to mental wellness apps can give you unlimited access to guided meditations and wind-down sessions. You can choose a timed piece that works for you, whether for just a few minutes or a whole hour.

Apps like Headspace, $35, and Calm, $70, have extensive libraries of meditations and breathing exercises to guide you through your day and into your evening.

Mats and bolsters: Most meditation is done sitting or lying down, and having

a comfy spot is key. Consider investing in a yoga mat or bolster; bolsters are particularly good for supporting arms, legs, and back posture during meditation (or yoga) sessions.

Aroma therapy: Aromatherapy is often used in combination with a meditation or mindfulness practice. The right scent can set the mood for a calming, meditative experience. Try diffusing essential oils like lavender, bergamot, clary sage, or chamomile to help relieve stress. The Jack and Rose Essential Oil Diffuser available at Amazon for $23, it also features seven lighting colors and an automatic shut-off.

2. Tune in to your body

In a fast-paced world, it is easy to overlook your body’s subtle hints. Help your teen tune in to their body. Are they hungry, thirsty, cold, or hot? Do they need rest, or do they need to move their body? Have your teen scan their body from head to toe and see what needs attention.

Restless: A weighted blanket can help ground your body through deep pressure stimulation. It’s been known to help reduce stress and increase feelings of calmness.

The Bare Home weighted blanket is available at Amazon for $40, comes in over twenty colors and weights ranging from seven to thirty pounds; pick one in your teen’s favorite color and get a size and weight appropriate for their bed needs.

Dehydrated: Teach your teen to keep their body hydrated; they shouldn’t wait until they feel thirsty to replenish their body. While the Stanley cup may be the trendy choice, the Hydro Flask has made our Best Water Bottle list for being easy to clean, keeping liquids cool for long periods and for fitting most standard size cup holders. It’s available in fifteen colors and three sizes (18, 21, and 24 ounces), available at Amazon for $25.

Overstimulated: Answer the body’s call for peace and quiet and pop on a pair of noise-canceling headphones. Noise cancelling headphones can quiet the noise from the outside world, provide calming music, play meditations or mindfulness podcasts or supply white noise. Over-ear headphones from Sony feature excellent sound quality and a great set of features for a reasonable price, $100, and a great battery life.

3. Journaling

Journaling can help manage anxiety and reduce stress. And what might have seemed so jumbled in one’s mind can come out clearer on paper. It offers an outlet to process emotions or find solutions to problems.

In fact, teens may learn a lot about themselves just by journaling their everyday thoughts. It’s fun for them to go back and reread how they felt days or even months before. You don’t need anything fancy to start journaling but having a few nice things might encourage your teen to begin.

Helping your teen pick out the perfect notebook is easy. You can find one in just about every color, theme, and variety. Moleskin.com has a number of high-quality options including vegan and ethical, and Year of the Dragon themes for around $30.

Use stickers to personalize their new journal with a variety of inspirational, motivational, and positive stickers. You can find them in every style, shape, and size imaginable. Shop inspirational quote stickers for $7 at Amazon.

Prices were accurate at the time this article was published but may change over time.