Mindfulness for Teens: 11 Useful Tips

by Wavebreakmedia / unlimphotos

Teenage is the most crucial period in one’s life. You are neither a kid nor an adult but somewhere in between.

You feel like you are living the connected lives of both a careless child and a responsible adult.

Mental health is as important as physical and social health. This is why mindfulness for teens is crucial in maintaining an overall healthy lifestyle.

To understand mindfulness for teens better, we need to understand what exactly mindfulness is.

Photo by Lesly Juarez on Unsplash/Why is it important to teach mindfulness to teens?

What is Mindfulness?

Mindfulness is an activity of focusing on one particular thing at a time.

By practicing mindfulness regularly, you can achieve a sense of calm in your mind and your body.

You can meditate anywhere, in school, at the park, and even after waking up in the morning by going for some mindful walking.

Meditation can be very beneficial for teens, as it can help you manage your school stress and enhance your mental skills.

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Source: Depositphotos/Benefits of learning mindfulness

Since the competition level has increased tremendously nowadays, there are many chances that teens and even children might feel burdened under academic stress.

They might get trapped in substance abuse. Their classroom behavior might become rude and ignorant; paying attention to these warning signs is crucial, or such kids will continue falling into the vicious circle of depression and anxiety.

School and coaching class homework, classes for different activities like drawing, karate, dancing, etc., peer pressure, and parental pressure make children’s everyday lives hectic.

Effect of Regular Mindfulness

Regular mindfulness practice and mindfulness exercise will help manage all this chaos and give a sense of clarity.

Staying mindful is to live 100% in the present moment, experience, and stay aware of all the current events.

Whenever you have important tests and assignments piling up, you might start stressing up by jumping ahead in the future and worrying about what will happen and how you will get through it.

Mindfulness practices like mindfulness meditation, exercises, training, and games are numerous ways to help you self-regulate.

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by Elnur / unlimphotos

Mindful Breathing and Meditating Regularly

Manage stress by meditating regularly. Sit down in your comfortable spot, close your eyes and focus on your breathing; focus on each breath properly, each inhalation and exhalation. Try to stay present at the moment.

This will not be easy as your mind will get distracted by the other things happening in your surroundings.

Breathing mediation will help you focus hard on the present moment by ignoring all the other things for a while and focusing on your breathing.

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Source: Depositphotos/Practice mindful breathing

Nothing else should be on your mind except your slow deep breaths. Pay attention, keep your calm and focus with all your mind.

Being here and being in the present. Meditation and mindfulness for teens help in skills staying calm in every situation.

Take control of your own senses even when someone or some situation provokes you to do something you wouldn’t have done otherwise.

Step back, reevaluate and re-approach the situation from a different perspective.

Practicing mindfulness regularly helps in dealing with difficult situations in life.

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elwynn/unlimphotos/mindfulness exercises

Staying calm, doing mindfulness exercises and training, being in the present moment, and always having an optimistic mindset in every situation helps you when bad things happen in your life.

Things that really shock you to the core and pessimistic thoughts keep irritating you and leave you feeling sad all the time.

Mindfulness helps you come out of that sad shell, and it helps you in handling the situation with a better approach; it also helps you stay calm instead of constantly being in frustration, anger, and grief.

No one can predict the future. Thus, it is very important to maintain your calm 24/7; you never know what’s next in the store for you, but whatever might happen, you should be able to come out of it and restart your normal life routine positively and productively.

Effect of Stress on Mental Health

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Source: Depositphotos/Opt for mindful exercises and meditation as part of your everyday life.

When stressed out, you feel irritated, isolated, forgetful, experience sudden, unpredictable mood swings, don’t get proper sleep, and always seem restless.

Stress is normal as it is a part of human emotion, but chronic stress can be very dangerous.

If you are overworked, have constant arguments at the home or workplace, you don’t feel like yourself, constantly have pessimistic thoughts, your appetite has reduced, and you question your existence again. Again then, there are chances you are suffering from chronic stress.

Chronic stress can affect your brain size, structure, and functional ability.

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by BDS /unlimphotos/Chronic stress can affect more than just your mental health.

Effects of Chronic Stress:

It begins to change your brain, and these changes happen at the genetic level. Stress initiates with the hypothalamus-pituitary-adrenal axis.

A series of interactions take place between the endocrine glands of the brain and kidney.

When the brain detects stress, it instantly activates your hypothalamus pituitary adrenal axis and releases a hormone called cortisol.

Cortisol is also known as the stress hormone. High cortisol levels over a long period are very hazardous for your brain.

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Source: Depositphotos

Chronic stress increases activity levels and several neural connections in your brain’s fear center.

High cortisol levels damage electric signals in the hippocampus region of your brain.

The hippocampus regulates learning ability, stores long-term memory, and controls stress.

Excess cortisol deteriorates the functioning of the hippocampus. As teenagers are still growing, such mental issues can harm them. Thus, mindfulness for teens should be taken seriously.

When the hippocampus begins to weaken, the ability to control stress also gets affected, as the hippocampus restrains the functioning of the HPA axis.

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Source: Depositphotos

A high cortisol level is so harmful to mental health that it literally causes the brain to shrink in size.

Furthermore, it is responsible for losing synaptic connections between the neurons and shrinks the prefrontal complex.

The prefrontal complex is the part of the brain that regulates your behavior, like concentrating, making decisions, judging, and having social interactions.

This also leads to a shortage in producing new brain cells in the hippocampus. Chronic stress makes your learning and memorizing abilities very weak.

It can also be responsible for a lot of mental disorders. Some of the common disorders caused because of chronic stress are depression and Alzheimer’s.

It can also hurt your brain’s DNA.

However, we can prevent our mental health and protect ourselves from stress by regular meditation, exercise, and having a calm lifestyle.

Consistent mindfulness activities decrease stress, increase the size of your hippocampus, and improve memory.

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Photo by Katerina Jerabkova on Unsplash

Teenagers should get in control of their stress before it takes control of them, and regular mindfulness for teens helps in doing the same!

Try to practice mindfulness in every area of your life.

You can practice mindfulness in between daily activities like showering, making the bed, and walking.

Just focus on the present. Don’t pay attention to anything else. Play mindfulness games, and practice mindfulness exercises.

How to Practice Mindfulness For Teens: Some Tips

Teenage is the most beautiful yet chaotic phase in one’s life. As young adults, we face a lot of stress and issues; thus, having a calm sorted mindset and mindfulness for teens is extremely important.

1. Express Your Feelings

First of all, start acknowledging your feelings as it makes a lot of difference, and teach kids to do so as well. If you are stressed about something, then instead of running away from it, get to know the root cause and try to eradicate it.

2. Share your Problems with your Close Ones

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Source: Depositphotos/Mindfulness encourages teens and adults alike to practice nonjudgmental awareness.

Have mindful conversations with your elders, counselors, friends, or someone with whom you are comfortable sharing everything.

During the conversation, try to be present in the conversation properly and avoid all sorts of distractions.

3. Regular Journaling Helps in Staying Mindful

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Source: Depositphotos

Start maintaining a journal. Write your daily experiences, good or bad, in your journal. Write positive affirmations, goals, and targets you want to achieve.

This will help you stay up to date with your self-growth and contribute to your overall well-being.

4. Have Self-Care Days

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Source: Depositphotos/Self care and self compassion.

Self-care days are days on which you pamper yourself by sitting in your comfy spot along with a cup of tea or coffee along with any novel of your choice or go for a short solo trip, eat your favorite food, listen to your favorite songs and enjoy your own company.

Mindfulness for teens helps in staying optimistic irrespective of the situation.

5. Enjoy your Own Company

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Source: Depositphotos/Enjoying your own company even for just a few minutes will assist you with self awareness.

Appreciate yourself and do not expect anything from anyone so your happiness does not depend on anyone else.

6. Read Self-Help Books

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Source: Depositphotos

If you are into reading, then try reading more self-help books. 

7. Follow Productive Routines 

The first key to being successful and mindful is to be disciplined, so make and follow proper productive morning and night routines.

The routines should not be very strict for you. They should have time slots for leisure, entertainment, and your work and meditation time.

8. Make To-Do Lists

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Source: Depositphotos

Make monthly planners and daily to-do lists, tick out what you are done with, and feel satisfied after each tick has been made.

By doing so, you will notice that you are getting a lot of work done, giving you the feeling of accomplishment.

9.  Encourage yourself with Treats and Gifts

Give yourself treats after fulfilling small goals, and appreciate yourself for working hard.

10. Say No to Comparison

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Source: Depositphotos

Don’t compare yourself with anyone else. We are all unique, and we have our own stories, abilities, and struggles.

So work at your pace, be like your true self don’t pretend to be someone else. Mindfulness for teens teaches you how to accept your true self and embrace your individuality.

By doing so, you will notice that the occurrence of negative thoughts inside your mind will naturally start decreasing. This will reduce stress and help you to focus on yourself.

11. Spend Time with Like-Minded People

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Source: Depositphotos

Spend time with like-minded people, as this benefits your mental health.

Like-minded people will accept you for being you and will not judge you; they’ll always motivate you.

 Teaching mindfulness to teenagers is very important for their adolescent development. Mindful activities are really helpful for teens.

You can also enroll in online mindfulness programs that will enhance your mindfulness skills, help you control negative emotions, anxiety, and depression, and gently guide you to positivity.

Mindfulness for teens and young adults is very important, especially during high school, as high school students experience many different emotions during this phase of life.

Read more from us: How To Detox From Ice at Home.

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Content is medically reviewed periodically by professionals for accuracy and relevance. Reviewers include doctors, nurses, mental health professionals, and even medical students. 


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