Self-care isn’t just a luxury— it’s a necessity for maintaining balance and well-being. By empowering teens with practical strategies, we help them recharge, refocus and build resilience in the face of life’s demands.
5 Self-care tips for teens
- Prioritize sleep. Encourage good sleeping habits. Good-quality sleep is associated with emotional stability, optimism, cognitive function, self-esteem and confidence. Prioritizing sleep is crucial for physical and mental health. Educate your teen about the importance of consistent sleep schedules. The National Institute of Mental Health and CDC recommend that teens get 8 to 10 hours of sleep a night.
- Healthy diet. Ensure your teen eats a balanced and nutritious diet. Good nutrition is linked to improved mental health and overall well-being. Nourishing their bodies with healthy food provides the energy needed to cope with stress and optimizes teens’ body and brain development.
- Limiting screen time. To reduce stress and improve focus, encourage breaks from screens. Suggest activities that do not involve technology, like reading or outdoor play. Avoid screen time before bed, in particular.
- Regular exercise. Underscore the role of physical activity in stress reduction and mood improvement. Find activities your teen enjoys, whether it is walking, running, aerobics, dancing, hiking or team sports, to promote a healthy and active lifestyle. Physical activity can effectively relieve stress and boost mood and energy levels.
- Mindfulness and meditation. Introduce teens to mindfulness practices, such as meditation, deep breathing or yoga. Highlight the benefits of these practices in stress reduction, emotional regulation, and focus improvement. There are many apps and online resources available for guided meditation, making it easier to incorporate these practices into daily life. For example, UCLA Mindful App is a free tool for stress management.
Stress management techniques
Teenagers have a lot to deal with, such as school requirements, adult expectations, social encounters and more. Stress is a normal part of life, but it is essential to manage it effectively.
Time management. Encourage your teen to develop time management skills to reduce overwhelming feelings. Help create balanced schedules that include work and play. Introduce tools for organization and prioritization, such as time management apps or notebooks. Encourage breaking large tasks into smaller, more manageable chunks.
Setting boundaries. Teaching your teen to say no is crucial for preventing burnout. For example, politely declining parties or activities, if they clash with the priority list, is an essential aspect of stress management for teens.
Supporting your teen’s creative expression. Encourage hobbies and interests such as drawing, dancing, journaling, writing or playing music. These activities can be therapeutic and provide a sense of accomplishment, offering a much-needed escape from daily pressures.
Dr. Eichin Chang-Lim is the author of the “Talking About Adolescence” book series for teens. For more information, visit EichinChangLim.com.