Mindfulness and Self Soothing Practices for Teens
Life can feel overwhelming at times. Between school, friendships, family, social media, and all the changes of being a teen, it is normal to feel stressed, anxious, or even emotionally drained. Mindfulness and self soothing practices are tools that help calm your mind and body when life feels heavy. They give you space to notice your feelings without judgment and to respond to challenges in a healthier way.
What Mindfulness Really Means
Mindfulness is paying attention to the present moment with curiosity and without judging yourself. It is about noticing your thoughts, emotions, and physical sensations instead of getting carried away by them. Practicing mindfulness helps you slow down, notice what is happening, and create a sense of calm in your mind and body.
Mindfulness Practices to Try
Breathing exercises
Take slow, deep breaths, focusing on the feeling of air moving in and out of your body. Even a few minutes can help calm your nervous system.Body scans
Start at the top of your head and slowly notice sensations throughout your body. You might notice tension in your shoulders or tightness in your stomach. Simply noticing it can help release stress.Grounding exercises
Name five things you can see, four things you can hear, three things you can feel, two things you can smell, and one thing you can taste. This simple practice brings your attention to the present moment.Journaling
Writing down your thoughts and feelings can help you release them from your mind and make sense of what you are experiencing.
Self Soothing Strategies
Self soothing is about giving yourself comfort and care when you feel stressed or upset. This can include:
• Listening to calming music or a favorite podcast
• Wrapping yourself in a cozy blanket
• Spending time outside, noticing nature
• Engaging in an activity that feels relaxing, like drawing, coloring, or reading
Self soothing practices are unique to each person. It is important to notice what helps you feel calmer and more centered.
How Mindfulness and Self Soothing Work Together
Mindfulness helps you notice stress and emotions as they arise, and self soothing gives you tools to respond in a healthy way. Together, they create a sense of control and calm in times of uncertainty. Regular practice strengthens these skills, so you can rely on them when life feels overwhelming.
Final Thought
Mindfulness and self soothing do not make problems disappear, but they give you healthy ways to cope and manage stress. Practicing these skills regularly can help you feel more grounded, more focused, and more capable of handling whatever challenges come your way. The more you practice, the easier it becomes to return to calm and clarity, even in stressful moments.
