Holistic Relaxation Techniques for Stressed Adolescents

4 Min Read

By John Mark, Ph.D.
Licensed Clinical Psychologist

Contrary to common perceptions, adolescents experience significant levels of stress. For example, a 2014 Stress in America survey revealed that teens endure higher stress levels than adults. This anxiety stems from concerns regarding academics, social relationships, finances, and future prospects. Moreover, adolescents may grapple with additional challenges such as bullying and depression.

Dysfunctional Coping Mechanisms

Unfortunately, stressed-out adolescents often resort to unhealthy coping mechanisms to alleviate their intense emotions. These include:
  • Overeating
  • Excessive video game playing
  • Homework avoidance
  • Substance abuse

Empowering Adolescents with Healthy Stress Management

It is crucial to equip adolescents with effective stress management strategies, including relaxation techniques that provide immediate relief. Whether teens exhibit signs of stress or as preventive measures, the following five relaxation exercises can aid in stress regulation:


Yoga offers comprehensive physical and mental health benefits, including enhanced flexibility, posture, strength, and a sense of inner tranquility.

Adolescents can engage in yoga through various avenues:

  • Attending yoga classes for both physical and social benefits
  • Utilizing online yoga videos for privacy and convenience


Guiding adolescents to slow down and concentrate on the present moment can be challenging in the digital era. However, meditation cultivates physical and emotional well-being. It associates with benefits such as increased happiness and enhanced immunity.
Various meditation techniques exist, but all share the fundamental goal of calming the mind. Explore resources such as tutorials, guided meditations, and meditation books to facilitate skill development.
To enhance accessibility, consider meditation apps. These often provide step-by-step instructions and reminders for daily practice.

Deep Breathing

During moments of anxiety, individuals frequently engage in shallow and rapid breathing. This pattern triggers physiological changes, such as an elevated heart rate, exacerbating stress.
In contrast, deep, slow breathing exercises offer simplicity and effectiveness for relaxation. Teach adolescents to focus on inhaling deeply when experiencing anxiety. A few deep breaths can induce a calming effect and reduce stress levels.


Visualizing a “happy place” provides a mental escape from stressful situations. Guide adolescents to create a detailed description of their favorite relaxing environment. Encourage them to engage all senses to enhance the experience.

Progressive Muscle Relaxation

Stress often leads to muscle tension, which further intensifies stress levels. Progressive muscle relaxation offers a simple method to alleviate this tension.
Encourage adolescents to practice tensing and releasing each muscle group, starting from their toes and gradually moving upwards to the head. This exercise promotes awareness of muscle tension and facilitates relaxation.

Regular Practice for Lasting Benefits

As with any new skill, relaxation techniques require consistent practice. Initially, adolescents may experience limited benefits. However, regular practice significantly enhances their effectiveness in reducing stress.
Encourage adolescents to engage in relaxation exercises alongside their parents or guardians. This not only strengthens familial bonds but also provides an opportunity for adults to manage their own stress levels.


By equipping adolescents with these holistic relaxation techniques, we empower them to navigate the stressors of the adult world. These skills enable them to overcome challenges, recover from setbacks, and embrace new opportunities with resilience and well-being.

**Article Credit:** OMG I Yoga
**All rights reserved**
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