Today’s teenagers are under a lot of stress: Between school, extracurricular activities, after-school jobs, volunteer opportunities, and family obligations, adolescents can find their daily lives to be stressful. That’s not counting the normal stress of navigating the journey from childhood to adulthood, which is often filled with friendship dramas, dating issues, and boundary-pushing as they try to separate themselves from the authority of their parents.

If you are a teen or the parent of a teen, take a look at nine simple stress relief techniques that can help. In this first part, we’re sharing five of the nine stress relief techniques:

  1. Establish Good Time Management

Creating a schedule and sticking to it can be a great way to reduce stress. Start by breaking down tasks into smaller, more manageable chunks. Plan out when and how you’ll complete each task and how long it will take. This will help you stay organized and on task, and make it easier to complete your work on time.

  1. Incorporate Physical Activities into Your Daily Schedule

One of the most effective ways to reduce stress is to incorporate physical activities into your daily routine.

Physical activity can help decrease stress hormones, such as cortisol and adrenaline, while also releasing endorphins, which can boost your mood and reduce feelings of stress and anxiety. Exercise can also help improve your sleep, which can help reduce stress levels.

You don’t have to do intense workouts to reap the benefits of physical activity. Simple activities like going for a walk, playing a sport, or doing yoga can help reduce stress levels. It’s important to find activities that you enjoy so that you’ll look forward to them and do them regularly.

  1. Get More Sleep

When it comes to stress relief, getting enough sleep is essential. As teenagers, it can be hard to manage sleep with school, after-school activities, and socializing. But, it’s important to prioritize sleep to help reduce stress and to boost your energy levels.

The recommended amount of sleep for teenagers is between 8 and 10 hours each night. To help ensure you get enough sleep, try to stick to a consistent sleep schedule. This means going to bed and waking up at the same time each day, even on weekends.

You can also make some simple changes to your sleep environment to help you get better rest. Make sure your bedroom is dark, quiet, and cool. Also, avoid using electronic devices, such as phones and laptops, at least an hour before bed. The blue light from these devices can make it harder to fall asleep.

  1. Have More “Me” Time

Whether it’s taking a hot shower, reading a book, or doing some light yoga, taking time for yourself can help you to relax and regroup.

If you’re a parent, encourage your teen to make time for themselves. Let them know that it’s important to take a break from their packed schedule and just relax for a bit. Explain that it’s normal to feel overwhelmed and that taking time for yourself is a healthy way to cope.

One great way to help your teen establish healthy “me time” habits is to set aside a specific time each day when they can do something that they enjoy. This could be during the weekend when they can do something fun or after their homework is done each night. Even if it’s just fifteen minutes, that time can help your teen to relax and refocus their energy.

  1. Spend Time With Your Loved Ones

Spending quality time with family and friends can help relieve stress and reduce anxiety. When you spend time with your loved ones, your stress levels can decrease because you’re focusing on being with the people you care about. This helps to reduce stress levels and provides emotional support.

One way to spend time with your loved ones is to go out and do something fun together. This could be going to the movies, playing games, having a picnic, or going for a walk. Doing something fun and positive together can help to reduce stress and create a positive atmosphere.

You can also spend time with your loved ones by having meaningful conversations. Talking about your feelings, worries, and concerns can be a great way to express yourself and build relationships. Having meaningful conversations with your loved ones can help to reduce stress as it allows you to express yourself in a safe and supportive environment.


These are just a few of the many techniques you or your teen child can use to find relief from stress.  By implementing these techniques, you or your teen can learn to manage stress in a way that is healthy and beneficial. In the second half of this post, we’re sharing four more tips, so make sure you watch out for that!

Sarah J. Person is a Licensed Clinical Social Worker-Registered who provides psychotherapy services to teenagers and adults in the areas of Brooklyn, Long Island, and upstate New York. She specializes in helping people improve their mental health and well-being. Schedule an EMDR therapy today!