Stress Reducer Exercises for Teens

The stresses of school work, extracurricular activities, romantic relationships, not to mention racing hormones, can take a toll on your teenage child. As a parent, show your concern by taking the opportunity to teach your teenager coping mechanisms that will help him stress less while meeting life's challenges. Encourage him to try various types of stress reducer exercises to find which ones work best for him and then to use them as needed.

  1. The Write Workout

    • Transferring overwhelming thoughts to paper can help clear the mind. "Psychology Today" notes that journaling at a regular time daily can significantly reduce stress levels. Setting aside 5 to 15 minutes may seem like a lot to a busy teen, but the payoff will more than make up for the time spent. As your teen begins experiencing the benefits of writing in a personal journal about his ups and downs, he may want to keep up the practice. Encourage your teen to get creative and express himself through poetry, short stories and illustrations as well.

    Just Breathe

    • Deep breathing is an effective tool that will help your teenager stay clam under stress. A teen can help trigger a relaxation response to stress by learning breathing exercises to use in stressful situations, according to psychologist D'Arcy Lyness, writing for the teen section of KidsHealth.org. The next time your teenager comes home stressed, encourage him to go sit in a quiet place in your home and slowly inhale through his nose and exhale through his mouth. This exercise can be done outdoors as well: Stopping to inhale the fragrance of a sweet flower, he can simply close his eyes and breathe in through his nose and out through his mouth to release tension. To avoid hyperventilating, deep breathing exercises should be done slowly. Counting silently can help him focus and to exhale for as along or a second or two longer than he inhales.

    Getting Physical

    • Different types of aerobic exercises will release the body's endorphins to relieve your teenager's built up tension. Encourage your teen to select an aerobic exercise he will enjoy doing as a stress reliever, such as walking or jogging on a treadmill daily while listening to music. Cycling or jogging through a local park, joining an aerobic or dance class or following a video at home can get the heart pumping. Swimming laps at a community pool with a friend can also be done aerobically. Not all exercise must be aerobic to reduce stress. A recreational pursuit such as rock-climbing or horseback riding can be fun, build confidence and lower stress levels. If your teen isn't already exercising aerobically, schedule a check-up with his physician first.

    Meditating

    • Meditation techniques are mental exercises that can help your teenager to relax and stress less. Meditation gives the mind a break from constant mental activity, notes psychologist Robert Duff, writing for "Psychology Today." Encourage your teenager to do simple visualization techniques to ease his troubled mind. Everyday, he can set a timer for several minutes and find a comfortable spot to sit to meditate. Closing his eyes and letting positive thoughts flow thorough his mind will help him to calm down. Visualizing things he wishes to accomplish, such as passing a test, will help him feel more confident; visualizing nothing but a simple nature scene will refresh him. Speaking of nature, spending time in a green space outdoors also helps the mind to relax and refresh.

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