5 Simple Ways to Support Teen Mental Wellness
Did you know that over 50% of teens report having significant mental health struggles in the past 2 years?
March 2nd is World Teen Mental Wellness Day, a day when the world comes together to support young people and their families as they navigate this rapidly changing period of life. Mental wellness addresses the mind, body, and emotions to create balance.
This holistic view of wellness is a powerful way to complement mental wellness care. From exercise and mindfulness to proper nutrition and sleep, the strategies in this article will promote resilience and improve the effectiveness of other wellness solutions.
Keep reading to discover five essential strategies to help your teen thrive!
Strategy #1: Find Calm with Daily Mindfulness and Meditation
What is Mindfulness and Meditation?
Mindfulness means being present in the moment and calming thoughts without judgment. Mindfulness trains your mind to stay calm and focused. With simple practices, introducing your child to mindfulness doesn't have to be overwhelming, and they can benefit from just a few minutes every day.
Tips for Incorporating Mindfulness:
Engage Your Senses: Leave the smartphone (and other devices) behind and encourage your teen to fully immerse themselves in sensory activities like creating with clay, listening to calming sounds, taking a nature walk, bird watching or star gazing.
Deep Breathing: Taking slow, deep breaths while focusing on how the air feels as it moves in and out of the body is perfect for learning to tune into your body and getting grounded. There are many great styles to be explored, but trying several different ones to fine a good fit can be fun and helpful.
Body Scan: This technique involves paying attention to how each part of the body feels, starting from your toes and moving up to your head. It can be used in calm moments or high-pressure ones to increase your teen's emotional intelligence.
Gratitude Practice: Taking a moment daily to think about or write down a few things you’re thankful for increases positive feelings about life. Sharing "Daily Thankfuls" at dinner is a great way to connect and start your child (and you!) with this helpful habit.
Benefits:
Improves emotional regulation for teens navigating high-pressure environments like school or social challenges.
Helps reduce stress and overwhelm.
Boosts attention span and focus.
Provides tools to help teens pause and thoughtfully reflect on emotions, instead of reacting impulsively.
Once teens learn to quiet their minds, the next step is fueling their bodies for emotional and physical resilience.
Strategy #2: Fuel Teen Wellness with Holistic Nutrition
What is Holistic Nutrition?
Holistic nutrition simply means eating foods that support both physical health and mental well-being. Whole, nutrient-rich foods—like fruits, vegetables, whole grains, and healthy fats—fuel the brain, improve moods, and help your teen feel their best. Getting teens to try new foods can be tough, but involving them in simple meal prep can make it fun and manageable.
Tips for Incorporating Holistic Nutrition
Engage in Mindful Eating: Try a "Monk Meal" together—eat slowly and silently without multitasking, so you can pay attention to your physical and emotional state as you eat. Taking time to notice how food affects energy levels and mood can help teens make mindful choices about their food without an unhealthy focus on dieting. No phones allowed, even for parents!
Make Food Fun and Easy: Incorporate a colorful variety of whole, natural foods. To make this simple, prepare snacks like fruits and veggies, cheese sticks, homemade granola, or energy balls on the weekend for easy access all week long.
Hydrate, Hydrate, Hydrate: The human body is made up of mostly water, so staying hydrated is essential for overall health and well-being. Encourage them to keep track with a fun app or a simple habit like a morning cup of water.
Benefits:
Boosts energy levels and improves mood.
Enhances focus, brain function, and mood stability.
Enhances overall physical health and well-being.
Reduces symptoms of anxiety and depression.
Once your teen is fueled with quality nutrition, it's time to amplify that energy and well-being through daily movement.
Strategy #3: Feel Energized with Daily Movement
What is Intentional Movement?
Intentional movement is physical activity done to improve overall health and wellness. Any movement or exercise can count, as long as the focus is helping the body and mind feel good. Inviting your teenager to try a new activity with you or participate in simple movement challenges can be effective ways of getting them to engage.
Tips to Get Moving:
Move Once Per Hour: Instead of focusing on daily exercise, find a way to move when it's natural to be stationary, such as when watching TV or studying. Bounce on a body ball during the show, join your teen for a spontaneous dance break or go up and down the stairs a couple times during a break.
Take the Long Way: Park at the back of the parking lot, skip the elevator and choose the stairs, find a new hallway to take to class, and walk or bike to activities whenever possible. These little changes make a big difference in overall health and well-being.
Talk in Person: Technology makes it easy to send a quick text or make a phone call, even if the person you're talking to is in the same building. Instead, challenge yourself and your teen to have as many in-person conversations as possible. Not only will this get you both moving, but it will boost relationships.
Combine Movement and Mindfulness: Try yoga or tai chi with your child to combine movement and mindfulness practices for twice the benefits. Try a short walk together outdoors. You'll be amazed at the conversations that may arise naturally and comfortably—it's a great way to bond while moving together.
Benefits:
Reduce stress and feelings of overwhelm.
Releases endorphins to enhance mood.
Promotes better sleep and reduces anxiety.
Helps your body feel energized, so limit vigorous activity a couple hours before bedtime.
With increased energy and lower stress, your teen is likely to find it easier and more appealing to engage in a creative outlet to boost their mental wellness.
Strategy #4: Unlock Creativity for Emotional Wellness
What is Creative Expression?
Creative expression is using imagination to share thoughts, emotions, or ideas in unique and artistic ways. Being creative helps teens explore their identity, work through emotions, and build confidence in a fun, personal way. Encouraging creativity may feel small, but it can make a huge impact on their well-being. Keep reading for suggestions to pass on to your child, or do them together and share what you've created.
Tips to Boost Creativity:
Doodle of the Day: Spend 5-10 minutes drawing whatever comes to mind, whether a random shape, a cartoon character, or a quick sketch of your surroundings.
One-Line Story: Write a single sentence that tells a complete story or sparks the imagination, like “The clock struck midnight, and the world froze in time.”
Photo-a-Day Challenge: Take a photo of something interesting, beautiful, or unusual you notice during the day.
Song Lyric Remix: Pick a favorite song and rewrite a line or two to make it funny, personal, or completely random.
Daily Snapshot: Write or draw one thing about your day. It could be something you are grateful for, a memory you want to keep for later, a funny story, or the best and worst parts of your day.
Benefits:
Provides an outlet for emotional expression.
Reduces stress while fostering self-awareness.
Helps teens explore their thoughts, values, and identity, supporting self-awareness and personal growth.
Improves problem-solving skills and encourages teens to think outside the box and find creative approaches to challenges.
Boosts confidence and improves communication skills.
Just as creativity provides a healthy outlet for emotions, grounding brings balance by calming the mind when emotions feel overwhelming.
Strategy #5: Stay Centered with Grounding Techniques
What is Grounding?
Grounding techniques are a simple way to reduce the overstimulation teens often feel from school or social media. Disconnecting from technology and physically connecting with nature can be an especially effective form of grounding. It is becoming more important for overall health to spend time grounding to offset the amount of time on electronic devices. Plus, some study results have found that grounding may have beneficial effects on brain development and cognitive function. Teens hooked on technology may struggle at first, but simple rituals can make a big difference.
How to Incorporate Grounding:
Get a Fidget: Help your teen ground themselves with simple objects like a stress ball or comfort item (even teens enjoy the benefits of hugging stuffed animals).
Be One With Nature: Head outside and find a way to connect. Need ideas? Walk barefoot in the dirt, lay in the grass and notice the feel against your skin, put your feet in a stream, or face the sun with your eyes closed and notice the warmth on your face.
5-4-3-2-1 Technique: This technique can be used to reduce panic, anxiety, or persistent negative thoughts and is a powerful tool for mental wellness. Using it is simple: Identify 5 things you can see, four you can touch, three you can hear, two you can smell, and one you can taste.
Benefits:
Lower cortisol levels naturally, reducing stress and allowing the body to return to proper functioning.
Recharge mental energy, reduce fatigue, and improve concentration.
Restores a sense of balance and connection to something larger.
Natural light and fresh air boost serotonin, enhancing mood and combating feelings of sadness and anxiety.
Build a Toolbox of Wellness with Your Teen
Focusing on teen mental wellness requires a holistic approach that nurtures the mind, body, and emotions. These five natural strategies—mindfulness, holistic nutrition, intentional movement, creative expression, and grounding techniques—offer tools to help teens find balance and build resilience. When combined, these strategies work together to create long-term mental and emotional well-being, promoting a healthier, happier life.
Now is the time to take action! Start small—choose one strategy to focus on and build with your child from there. For personalized advice tailored to your teen’s unique needs, let’s connect. I would love to help guide you through holistic wellness approaches to support their mental and emotional health and start healthy, life-long habits.
Your teen’s well-being is worth the investment, and these strategies can provide the foundation they need to thrive. Start today, and watch as they unlock their full potential! Who knows…you may find you benefit from incorporating some new strategies as well. It’s a win-win!