The Well-Adjusted Teenager: Tips To Relieve Stress and Support Resilience

Teens are under tremendous pressure from academic demands, social expectations and the pervasive influence of technology, so it is crucial for them to have effective strategies to manage stress. By incorporating mindfulness practices into their daily life, they can develop resilience, reduce tension and enhance their overall well-being. A 2024 study published in the British Journal of Health Psychology found that just 10 minutes of daily mindfulness practice could significantly reduce symptoms of anxiety and depression. Participants reported a 12.6 percent decrease in anxiety and a 19.2 percent reduction in depression.

Helping teens in their mental health journey requires a holistic approach that addresses their physical, emotional and social needs. By fostering a supportive environment, providing education and resources, and encouraging healthy habits, we can help them thrive and develop into buoyant, well-balanced individuals.

“It’s so important to establish open, nonjudgmental communication with our teens,” advises Chanie Messinger, a Brooklyn-based occupational therapist, educator and motivational speaker. “Feeling safe to talk about and express their feelings—especially difficult ones—to a trusted adult is vital for ensuring mental health. A fun way to do this is to set aside one-on-one time each week to engage in an activity our child loves to do. This also shows our children that we notice what lights them up, helping them feel seen and understood.”

Encouraging Self-Care

Self-care is not just a trend, but a necessary practice for maintaining mental and physical health. Teens can benefit immensely from self-care activities, such as creating do-it-yourself face masks with natural ingredients like oatmeal, avocado, aloe and green tea. This fun and relaxing activity can also improve skin health. Aromatherapy, using essential oils like lavender or eucalyptus, can enhance their mood and promote relaxation. These practices encourage teens to take time for themselves and develop healthy habits that can last a lifetime. “Joining the fun with your teen in this self-care practice is also a great way to bond and get to know them more deeply,” suggests Messinger.

Spring Cleaning the Mind

Spring break is an excellent opportunity for teens to declutter and organize both their physical and digital spaces. Encouraging them to clean out their lockers, rooms and phones can reduce mental clutter and create a more ordered and efficient environment. Tips for staying organized, such as using planners, setting reminders and designating study areas, can help teens manage their time effectively and maintain a streamlined space, contributing to a clearer mind.

Breaking Social Media Habits

A study by the World Health Organization found that 11 percent of adolescents showed signs of problematic social media behavior, struggling to control their use and experiencing negative consequences. Girls reported higher levels of problematic social media use than boys (19 versus 13 percent). Thirty-six percent of young people reported constant contact with friends online, and 34 percent of adolescents played digital games daily, with more than one in five (22 percent) playing for at least four hours on days that they engaged in gaming.

A social media break can be a transformative experience for teens. “A key aspect of reducing the amount of time a teen spends on their device is giving them something healthy to fill that void,” says Michael Dzwil, senior director of clinical outreach for Newport Academy, a residential, mental health treatment facility for teens in New York. “Suggesting alternative activities, such as reading, exercising or spending time with family and friends in person, can help fill the gap left by social media and provide a refreshing change. Together as a family, delete social media apps or at the very least turn off notifications, so that the time each family member chooses to look at social media, it is more intentional versus reactive.”

Modeling Healthy Behaviors

Teens often look to grownups for guidance. By openly discussing mental health, adults can help normalize it, reducing the stigma and shame that they might feel about their emotional and mental struggles. This openness may make it more likely for them to seek help when needed. By prioritizing wellness and mental health, adults send the message that self-care is important and acceptable.

As a community, it is our collective responsibility to ensure that teens have the tools and resources they need to thrive mentally and physically, paving the way for a healthier, more balanced future generation. Parents, guardians, teachers, school administrators, counselors and spiritual allies can all play a positive role in helping kids enter adulthood as happy, well-adjusted and well-equipped individuals.

Christina Connors is a writer, singer and creator of Christina’s Cottage, a YouTube series to strengthen kids’ resilience, connection and joy through music, mindful play and the power of the heart. Learn more at ChristinasCottage444.com.