Is it just me or does it feel like the phrase “self-care” is everywhere these days? 

I’ll be first to admit that for the first few decades of my life, the phrase self-care was not a part of my vocabulary. I thought taking time for myself was a waste of time or selfish. I used to connect my worth with how busy my schedule was.

But, what I learned the hard way is that when we feel stressed, overwhelmed, or burnt out, we can start to neglect the basics of caring for ourselves. The recurring pattern I notice  is that often self-care is almost seen as a last resort when burnout is imminent, and a change is desperately needed. However, practicing regular acts of self-care to keep you energized and dealing with pressures well is much better than an emergency fix to get back on track when things go wrong.

It’s time to redefine self-care as essential, not selfish. That includes modeling the necessity of self-care to our teens. Teenagers are feeling more pressure and stress than ever before. Dealing with everything from trying to fit in, managing friendships, and navigating their future. It’s a lot! And unfortunately, mental health rates for our teens and young adults are at an all-time high in this quest to do it all. One of the best ways for teens to cope with difficult situations is by practicing regular self-care. 

As you and your teen begin exploring self-care, it’s important to remember that self-care doesn’t have to be elaborate or cost money. These practices can be DIY and require nothing but a little bit of time and intention. And self-care is not one size fits all. What works for your teen’s friend might not work for them. For example, exercise makes some people feel energized, while others are restored by a bath. The important thing is to find something they enjoy. 

Here are 7 self-care techniques that can jumpstart your teen’s toolbox to promote self-care and well-being. 

1. Move their body. Working out comes in many forms – from lifting weights to walking the dog to dancing around their room. Encourage your teen to pick what they love and will do regularly. Movement not only gets you physically fit, but it’s a natural way to help decrease stress and release endorphins or “happy hormones” that help them feel more positive. 

Get some sleep. It can be challenging for teens to get good-quality sleep. But, getting a good sleep every day is essential for the proper functioning of their brain and their mental health. Most young people need eight to nine hours of restful sleep to function at their best. It’s not easy fitting this into a schedule filled with academic, social, and recreational activities, but it sure has a big payoff. 

2. Creative expression. Choose a creative outlet. This could be journaling, painting, drawing, coloring, dancing, playing music, etc. Don’t get caught up thinking it needs to be perfect. Simply being creative can help ward off negative thoughts and feelings.

3. Meet up with friends. Meeting with friends is so important for fostering connection and belonging and releasing chemicals in the brain that support well-being. And despite the pressure to have huge numbers of “friends” or “followers,” it only takes a few special friends to make a big difference in your life.

4. Get into nature.  Encourage your teen to get outside. There is something to our relationship with the outdoors that makes us feel good. Try a stroll through a park, a bike ride with friends, or, for the more adventurous, a day hiking in the wilderness. Exposure to nature has been linked to many  benefits, including improved attention, lower stress, and better mood. 

Turn off smartphones. It’s hard, I know. But research is showing that excessive screen time can be toxic for teens. From social isolation to social media-induced comparison and insecurity, screen time is leaving teens feeling lonely and stressed. Once they try a timeout from the screen, they may actually find it refreshing to have a break from the constant barrage.  

5. Practice gratitude. It’s so easy in life to always focus on the negative. Taking time to appreciate the little things in life and being thankful for them is crucial for teens to recognize what is going well. When you acknowledge the things you have, you are welcoming joy into your life. 

Bottom line: We all need ways to help maintain our ability to cope – teens are no different. Self-care techniques are key to preventing stress before it strikes, and help sustain our equilibrium during hard times. 

So, sit down as a family – talk about the importance of doing the things you enjoy that make you feel happy. Brainstorm some ideas and support each other in doing them. Self-care is good for you and fun – go enjoy it!

Cindy MacCormack is a life and wellness coach for teens and young adults. Cindy is a certified life, health, and mastery coach, and a graduate of the specialised teen coaching program Teen Wisdom Inc as well as a graduate and certified trainer of the CIJ Clarity Catalyst program for adults and teens. Cindy has over 15 years of experience in the wellness arena as a personal trainer, fitness instructor, and baby fitness mompreneur and is the proud mom of two amazing teens.

For more information visit www.cindymaccormackcoaching.com