Helping Youth Find Their Calm
- Abbie Cameron
- Aug 5
- 6 min read
Updated: Aug 6
Helping Youth Find Their Calm: Mindfulness Strategies for Teens
Teens face many challenges in today’s fast-paced digital society. Between balancing everything from academic, relationships, social media and identity, youth today often struggle with managing their emotions and feelings. The teen brain rarely gets a break from all the distractions and constant flood of stress and anxiety from such a transitional season of their life. Knowing how to manage stress and regulate emotions in a healthy way is crucial for any individual but especially teens who may be more susceptible to falling into negative coping mechanisms. Mindfulness is a great tool to help regulate feelings and emotions. And the best part? You can practice mindfulness anywhere, anytime.
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What is Mindfulness?
Mindfulness is the practice of being aware and attending to your present thoughts, feelings, and emotions in the moment without trying to change them or think about anything else. It can be a powerful way to center yourself.
A teen’s mind is often going back and forth between the various responsibilities of their school, home, and social lives and everything else in between. Instead of constantly focusing or worrying about different things that may be happening in your life, taking a few moments to pause and reset can be a helpful way to navigate life as a teen. Practicing mindfulness can help to be more aware and understand feelings in the moment. This can further help with improving emotional regulation and responding to stressful situations in a healthy and balanced way. Practicing mindfulness can have many benefits including:
Better responses to emotional challenges
Improved focus and concentration
Improved impulse control
Reduced stress and anxiety
Improved mental and physical well-being
Improved sleep
Greater resiliency
Increased self awareness
Helpful Mindfulness Strategies for Teens
There are many different ways to engage in mindfulness that are personal to each individual. Practicing mindfulness doesn’t always look like closing your eyes and focusing on your breathing, even though this is a very helpful strategy. Below are some of the ways you can start to practice mindfulness in everyday life.
Body scanning
Body scanning is a powerful way to become present in your body, ease physical tension and relax your mind. Start by sitting comfortably or lying on your back. After closing your eyes and taking deep breaths, starting at your toes and moving upward, focus on releasing tension from your muscles. Continue taking deep breaths and staying present in the moment. Body scanning can be anywhere from 5-30 minutes or anything length of time that suits your needs. The main goal is to focus on releasing tension from the body and staying present in the moment.
5-4-3-2-1 grounding exercise
This grounding technique is a simple way to reduce feelings of anxiety by helping you focus on your immediate surroundings. Identify 5 things you can see, 4 things you can feel, 3 things you can hear, 2 things you can hear and 1 thing you can taste. This strategy can bring you back to the present especially if you’re feeling overwhelmed.
Mindful breathing
Just like body scanning, engaging in mindful breathing helps to stay present in the moment and relax your mind. Close your eyes and relax your shoulders and focus on taking deep, purposeful breaths. Don’t think of anything else except for the deep breath in and the deep breath out. Continue for as long as you need to to clear your mind and slow any racing thoughts.
Engaging in a mindful activity
Mindfulness can also look like engaging in low simulation, relaxing activities that allow you to clear your mind and stay in the present. These can include things like walking, journaling, drawing or colouring, stretching, or even listening to calming music. The goal of these activities is to take your mind off of everything else that may be going on in your life and staying present in the activity you are experiencing or engaging in. Take some time to think of some other mindful activities you would enjoy!
Practicing gratitude
Taking a few minutes in the morning or at the end of the day to reflect on the things you are grateful for can help encourage a more positive mindset and improve wellbeing. Using a journal or simply sitting quietly with your thoughts, think of a few things in your life that you are grateful for.
Challenges To Practicing Mindfulness
While mindfulness can be incredibly helpful for building calm and focus, it doesn't always come easily, especially for young people. Here are some common challenges youth may face when trying to practice mindfulness:
1. Restlessness and Distractibility
Kids and teens are often full of energy and may find it hard to sit still or stay focused for even a few minutes. This is especially true for neurodivergent youth, or those who struggle with attention or sensory regulation. Mindfulness doesn’t have to mean sitting cross-legged in silence, it can look like mindful walking, coloring, or even breathing exercises done during movement.
2. Misconceptions About Mindfulness
Some youth think mindfulness is only for adults, or that it’s boring, weird, or too “woo-woo.” Others believe they’re “bad at it” if their mind wanders, when in fact, that’s part of the process. Helping youth understand that mindfulness is a flexible tool (not about perfection) can shift these attitudes over time.
3. Emotional Discomfort
Sometimes, when things finally slow down, uncomfortable feelings can bubble up. A quiet mind can bring awareness to anxiety, sadness, or stress that’s been pushed aside. Youth may avoid mindfulness because it makes them feel more in touch with hard emotions. This is normal, and it’s also why mindfulness should be introduced gently, with support and emotional safety in mind.
4. Lack of Immediate Results
Youth may expect mindfulness to “work” right away. But calming the nervous system is a skill that builds over time. If they don’t feel relaxed after a session or two, they may give up. Framing mindfulness as a practice, rather than a quick fix, can help set realistic expectations.
5. Limited Access or Support
Some kids may not have access to mindfulness programs, safe spaces, or adults who model mindful practices. Others may feel awkward practicing in front of peers. Creating environments where mindfulness feels normal, safe, and even fun, whether at home, in therapy, or at school, makes a big difference.
Check out some of our Free Downloads for breathing and mindfulness exercises!
Helpful Resources
Websites
Created by Dr. Dzung Vo, this site offers free, teen-friendly guided meditations, videos, and resources to help young people build calm, focus, and resilience. Simple, accessible, and made just for teens.
A Canadian nonprofit offering mindfulness programs for schools, families, and communities. The site includes resources, workshops, and tools designed to support youth, educators, and parents in building mindful habits.
This article explores how mindfulness can benefit young people, especially those with care experience. It includes practical strategies, reflection prompts, and accessible tips for youth support workers and caregivers.
A fun, teen-focused mental health website with interactive tools, mindfulness activities, and stress-relief strategies. It’s designed to help youth "change to chill" through breathing exercises, guided imagery, and self-care planning.
This article breaks down the science-backed benefits of mindfulness for teens and offers seven easy exercises to try. A helpful read for youth, caregivers, or educators who want to understand the “why” behind the practice.
A Canadian resource hub for parents, kids, and professionals. It offers guided meditations, articles, and workshops to support mindful parenting and family well-being in everyday life.
Videos
Calm Your Roar Like a Dinosaur - A cozy, kid-friendly guided meditation that uses progressive muscle relaxation through dinosaur-themed imagery. Perfect for younger children, this video helps them relax, ease tension, and find calm in a playful way.
Apps
Headspace: A friendly, easy-to-use app that offers guided meditations, calming animations, and short mindfulness activities. Great for beginners and includes kid- and teen-friendly content to help with sleep, focus, and stress.
Calm: Known for its soothing visuals and relaxing sounds, Calm includes guided meditations, breathing exercises, and sleep stories. Teens might enjoy the music tracks and celebrity-narrated bedtime stories to wind down.
MindShift: Designed especially for teens and young adults dealing with anxiety, MindShift offers practical tools like thought journaling, goal setting, and calming strategies. It’s interactive and built to help users shift their mindset.
Smiling Mind: Developed by psychologists and educators, this free app offers structured programs for different age groups. It’s great for schools and families looking to build mindfulness habits through short, daily practices.
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IMPORTANT: Information shared by WonderTree is not intended to replace or be constituted as clinical or medical care. It’s intended for educational purposes only. Each child is unique, and the information provided may not be applicable to your specific situation. If you need support, please establish care with a licensed provider so that they can provide tailored recommendations for you or your child. This blog is non-monetized.
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