Self-care is something that we all need more of. Simply defined as things we do to keep ourselves healthy, these activities often involve comfort and slowing the pace of life.
But self-care doesn’t come naturally to teenagers. We need to teach them self-care and model this behavior. Here are 20 self-care ideas to encourage our Teens (and us!) to improve physical and mental health.
20 Self-Care Activities for Teens
1. Schedule downtime
We live in a world of constant stimulation. No matter where you go, you see people engrossed in their phones, or talking to someone you can’t see. While there are very real benefits to remote work, it has also led to an increase in employees constantly checking emails, effectively making them on-call 24/7.
Our teens see us constantly plugged in while simultaneously being bombarded with things they “must do” to be successful: homework, extracurricular activities, exercise, volunteering and more. While these things are important, so is rest. Sometimes parents have to mandate quiet time, whether that means a quiet night at home or a weekend camping trip with no agenda. Even a short breather can reap big results for the mental well-being of our young people.
2. Encourage Sleep
It should come as a surprise to no one that as a society, we don’t get enough sleep. The Center for Disease Control recommends that a third of American adults get less than the recommended least seven hours of sleep each night. Insufficient sleep is associated with diseases such as type 2 diabetes, heart disease and depression, and can also lead to automobile crashes and mistakes at work.
Word is slowly getting gout that teens need even more sleep than adults. Talk about sleep science with your teen. Encourage them to go to bed at a reasonable hour and to take power naps when needed. Don’t just talk. Model this behavior.
Related: Why Self-Care Is One Of The Most Important Lessons We Can Teach Our Teens
3. Suggest screen time
No, not that screen. Watch stories unfold on TV or go to the movies. Moving pictures have been used as an escape since the late 1800s when silent films debuted in theaters. There’s something cathartic about watching fictional lives unfold on a screen; rewatching old favorites is particularly comforting. A study done at University College London and Vue Cinema found that watching movies can increase empathy, strengthen relationships, and improve mental health.
4. Provide the ways and means to create
Many people find that flexing their creative muscles helps them to relax and sometimes even to better understand themselves and the world. This doesn’t require any special skills, simply the willingness to try. Things such as writing, drawing, painting, knitting, crocheting, sewing, even cooking and baking can be soothing as well as mood and self-esteem boosters.
5. Surround your family with books
Making reading a habit not only provides education, mental stimulation and a source of entertainment but also improves vocabulary, focus, memory, and analytical thinking and communication skills. A good book can transport you to another world and allow stress to melt away. In fact, one study showed that reading for only 6 minutes reduces stress by 68 percent. Shut off the television and curl up on the sofa with a book. Talk about what you are reading and ask your teen for recommendations.
6. Encourage them to get up and move
According to the Centers for Disease Control and Prevention, physical activity is one of the best things you can do for your mental and physical health. Regular exercise can strengthen your bones and muscles and reduce the risk of some diseases. Moderate-to-vigorous physical activity also offers an immediate impact: it improves cognition and reduces anxiety. This can mean hitting the gym, practicing yoga, dancing going for a hike or bicycle ride or playing a sport (for fun or competitively). What is important is finding an activity that is enjoyable.
7. Pay attention to what (and when) you eat
This is not to say teens should record every morsel that goes in their mouths, (in fact you probably want to discourage that) but rather to be aware of food choices and to strive for a balanced diet. As a parent of a teen, you don’t want to harp on their food choices (which could contribute to an eating disorder) but you should make a point of stocking healthy snack options and model making good food choices yourself. Eating at regular intervals is also important to help regulate blood sugar, and moods. (It will also reduce the incidence of hangry episodes).
8. Suggest meditation
Meditation is a well-known way to reduce stress. Lesser known benefits include improved memory and attention span, enhanced willpower, better sleep, better health (lower blood pressure, reduced pain, lessened symptoms of stress-related conditions), reduced anxiety and depression. Meditation for teens can be as simple as spending quiet time with their own thoughts or as part of a group or guided meditation.
Some people find it hard to focus on breathing, relaxing, and timing their breaths appropriately, especially teens who can be easily distracted. That’s why we love the Breathing Buddha, which has can help kids (and parents!) practice breathing techniques and slow their minds.
9. Push them to look outside themselves
Doing something to help others feels good. Volunteering for a cause increases empathy. It allows teens to see things through another lens, and gain new appreciation for their own situation. It increases social interaction and provides a sense of purpose: Teens who volunteer feel like they are making a significant contribution and making a difference. All of this can reduce stress and provide a mental health boost.
10. Get a pet
It’s no big secret that pets have a relaxing effect on humans. The simple act of petting your dog or cat, or even watching a fish swim, can decrease levels of the stress hormone cortisol and lower blood pressure. Routine care is also beneficial: walking a dog provides exercise, and interacting with your pet’s fans provides a social outlet. One study even showed that teens with diabetes who cared for fish were better able to manage their disease.
11. Send them forest bathing
Shinrin-yoku, or forest bathing dates back to the 1980s in Japan, but has only become popular in the United States in recent years. Harvard Health points out that this guided outdoor therapy reduces cortisol levels and may lower blood pressure, reduce anxiety and depression symptoms, and improve sleep. Being exposed to natural tree oils may also reduce inflammation and provide some protection from infection. Spending time outdoors also provides a crucial dose of Vitamin D.
12. Let them hang out with friends
According to the American Psychological Association, “Stable, healthy friendships are crucial for our well-being and longevity.” Spending time with friends is not only an enjoyable way to pass time, it also helps to lower stress levels and improve overall health. Having someone to confide in makes us feel less alone and helps build empathy. Positive social interactions flood our brains with oxytocin, which causes cortisol levels to drop.
13. Turn on the tunes
Music is magic. Multiple studies have shown many psychological benefits of listening to music. It can improve academic and physical performance and can serve to reduce stress and symptoms of depression. It can motivate you to move, or help you sleep better. It can even be used to manage pain.
14. Suggest a warm drink
There’s a reason moms offer warm milk to children who can’t sleep. A warm beverage is soothing. Whether it’s a cup of tea, coffee, or cocoa, sipping from a warm mug makes you slow down (after all you don’t want to burn your tongue). Hot beverages also improve circulation which helps muscles relax. The effects of a warm drink can be amplified by sharing it with company.
15. Prepare a warm bath (with or without bubbles)
Water has a restorative power. Warm baths can reduce the level of stress hormones and help balance serotonin levels. They can help relieve sore muscles and joints and reduce levels of stress and anxiety. Many people also report warm baths help them fall asleep faster.
16. Buy them a journal
Unlike many other types of writing, a journal isn’t meant to be shared. Instead, these words are recorded for the benefit of the writer. A journal can be used as a diary, a to-do list, a vision board, a place to record thoughts and dreams, a record of things or events, or even a place to doodle or draw. Keeping a journal can provide a way to remove overwhelming thoughts from your mind and can even improve working memory.
17. Suggest they try something new
New and novel ideas are exciting. They stimulate different areas of the brain and create new neural pathways. Learning something new improves cognitive skills and overall mental health. Exploring new ideas also makes it easier to adapt to new situations and fosters a more flexible mindset.
18. Remind them to say no
Remind your teen that they don’t have to take on every task or project that is asked of them, and that “No” is a complete, and powerful sentence. They may need a reminder that saying no to some things makes it possible to say yes to other opportunities. Learning how to say no effectively is essential to achieving work-life balance.
Related: More Than 30 Positive Affirmations For Your Teen To Help Their Confidence and Mental Health
19. Help them make a plan
Encourage your kids to set goals and lay out the steps needed to achieve them. These can be related to school, or personal projects. As the adage goes, “Those who fail to plan, plan to fail.” Periodically help them reassess goals to mark progress or change course (maybe the goal has changed, or panned altogether – that’s okay). Suggest tools to record/monitor progress. Some people find satisfaction in making lists and crossing off items as they are complete.
20. Nothing
Our lives have become so busy that many of us can’t comprehend doing nothing. But as psychotherapist Jenni Brennan says, “Nothing is everything. Sitting in a space where we free ourselves from all our ‘shoulds’ and instead do nothing … can refuel us. It can recenter us. It can remind us of what matters.”
If you’re looking for another resource to help you parent through these challenging and emotional teen years, we recommend The Emotional Lives of Teenagers by Lisa Damour.
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