Coping Skills for Kids: How Parents Can Help Kids Manage Stress and Emotions

Coping skills for teens are more important now than ever before. This age is difficult enough as it is, with kids dealing with their changing bodies and emotions, not to mention rampaging hormones. Add to this peer pressure, anxiety around school and exams, and the impact of the online world—particularly social media—and helping your teenager develop positive coping skills is crucial. Below you’ll find a rundown of healthy coping skills for teens and ways to support your teen emotionally—and when you should seek professional help.

Contents:

• What are Coping Skills?
• Common Reasons Teens Struggle to Cope
• 100 Best Coping Skills for Kids and Teens
  • Calm the Body
  • Breathe and Be Mindful
  • Express and Create
  • Move and Connect with Nature
  • Connect and Reflect
  • Reset and Recharge
• How Parents Can Help Teens Build Coping Skills
• How Parents Can Build Stronger Coping Skills Themselves
• When to Seek Professional Help
• FAQs

What are Coping Skills?

Coping skills are strategies to help manage stress and improve mood. These tactics can be deployed to help navigate stressful situations and can help with emotional regulation and building resilience. Emotion-focused coping strategies include, for example, mindfulness, meditation, and exercise, while problem-focused coping tactics could encompass the setting of healthy boundaries, asking for help, or time management.

According to the CDC, anxiety problems, depression, and behavior disorders were the most commonly diagnosed mental disorders in children between the ages of 3 and 17 from 2022 to 2023. According to their data, 11% of young people had a current, diagnosed anxiety disorder during this period. And this is only the tip of the iceberg. Anxiety in teens is rife—for parents, learning how to help teens cope with stress is one of our most important tasks.

Common Reasons Teens Struggle to Cope

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There are several common reasons that many teens struggle with stress and anxiety, and knowing what these are best positions parents to give them the coping mechanisms they need.

• Academic pressure: A competitive academic environment can cause significant stress and feelings of overwhelm.
• Social media: This can have a powerful impact on teens’ mental health, triggering anxiety, depression, and low self-esteem.
• Home environment and family dynamics: Family mental health issues, separation or divorce, financial stress, and home conflict can all seriously affect kids’ ability to cope.
• Developmental changes: Hormonal changes during the teen years commonly impact emotional stability and mood, and make kids more vulnerable to stress and other mental health conditions.
• Peer pressure: The desire to fit in can be intense during the teenage years, which can lead to kids making decisions that don’t align with their values—or that could even be dangerous.
• Bullying: Sadly, bullying is common among teens and can have a significant impact on kids’ mental health and ability to cope.

Understanding why teens struggle is only the first step. The next—and most important—part is helping them learn how to manage those feelings in healthy, sustainable ways.

100 Best Coping Skills for Kids and Teens

But what do coping strategies for teens look like in real life? Encourage your teenager to try some of the ideas below to help with stress management and promote self-care.

Calm the Body

When stress builds up, starting with the body is often the fastest way to release tension. Movement, stretching, and relaxation help signal to the brain that it’s safe to calm down.

1. Stretch — to relieve physical tension and ease stress.
2. Practice progressive muscle relaxation techniques — these are about tensing and relaxing muscle groups throughout the body and often result in deep relaxation.
3. Try yoga — as well as being a relaxing practice, the breathing exercises can be used in any stressful situation to help calm down.
4. Try five-sense grounding — go through each of your five senses and note what each is experiencing right now.
5. Have a go at basic tai chi — great for relaxation and promoting mindfulness, without the need for any equipment.
6. Try box breathing — one of the easiest coping mechanisms for teens, this technique involves inhaling for four seconds, holding the breath for four seconds, exhaling for four seconds, and then holding for four seconds — repeat the process four times.
7. Shake out stress — stand up and shake your arms, legs, and shoulders to release pent-up tension in under a minute.
8. Massage the neck, shoulders, or hands — for an immediate soothing, stress-relieving effect.
9. Take a nap — listen to your body; if it’s tired and you’re able to have a quick nap, do so.
10. Cry if needed — encourage your teen not to suppress their feelings. As well as building emotional intelligence, understanding what they need, emotionally, is an invaluable life skill.
11. Sit up straight — strange but true: social science research suggests that slouching lowers mood and self-esteem!
12. Try Shaking Quigong — these simple exercises are about releasing stress by shaking your body while keeping it loose.
13. Use a stress ball — a good way to relieve physical tension and stress.
14. Squeeze a cube of ice — this can help reduce feelings of anxiety and panic.
15. Count to 10 or 100 — when it comes to coping skills, this is a simple but highly effective means of quickly calming down.
16. Yell into a pillow — for quick, non-destructive stress relief.
17. Shred paper — the act of shredding paper is highly de-stressing!

Breathe and Be Mindful

Mindfulness practices teach teens to slow down, notice their thoughts, and stay grounded in the present moment. These exercises can be done anywhere — even in the middle of a stressful day.

1. Practice mindfulness — being fully present in the moment is great for emotional regulation.
2. Breathing techniques — this highly effective tactic works quickly; try deep belly breathing or alternate nostril breathing.
3. Focus on an anchor object — pick an object nearby (a mug, for example, or a pen), and focus fully on it for one minute, noting details such as its color and texture.
4. Mindful walking — walk slowly and pay attention to each step, noticing how your body moves and the sensation of being connected to the ground.
5. Simple balancing exercise — stand on one leg and simply focus on staying balanced. Pay attention to your breath and how your body moves to remain stable.
6. Focus on one task at a time — this can help prevent overwhelm.
7. Write down worries — a cathartic means of expressing feelings, venting, and reflecting.
8. Try keeping a stress diary — this is a good way to identify stress triggers and discover ways to manage them.
9. What can I learn from this? — By asking themselves what they can learn from a difficult situation, teens can build resilience and grow from the challenges they face.
10. Repeat some positive affirmations — such as “I am proud of myself and what I have accomplished” and “I am enough and I am loved.”
11. Don’t be hard on yourself — encourage your teen to practice self-compassion.
12. List three things you’re grateful for — gratitude can improve mood and change our outlook.
13. Practice positive self-talk — it’s easy to fall into a habit of negative self-talk. Ask your teen to be aware of their inner monologue and actively shift its tone.

Express and Create

Creative activities let teens express feelings that are hard to put into words. Art, writing, and making things with their hands all provide a healthy outlet for emotions.

1. Write a poem — encourage your teen to write for themselves, without an audience in mind, and express their feelings.
2. Read a book — reading is also great for building compassion and empathy.
3. Doodle — simply spend a few minutes doodling or scribbling without thinking.
4. Try some sensory art — this involves using materials like clay, sand, or paint to create artworks.
5. Make a collage — a great creative activity for self-expression and visualization.
6. Draw a Mandala — these patterns are said to represent the Universe, and drawing one can be a soothing activity.
7. Try some mindful coloring — you can find plenty of free coloring sheets to print off online.
8. Write down a list of goals — these can be big, small, or both!
9. Create a personal motto or mantra — such as “I grow through what I go through.”
10. Baking — another great mindfulness activity that also builds valuable life skills.
11. Have a go at origami — this ancient paper-folding art requires patience and concentration, and has a meditative vibe.
12. Build something — this could be with Lego, or using a modelling kit.
13. Have a go at a DIY project — using your hands to create something is great for boosting self-esteem and promoting mindful focus.
14. Do a jigsaw puzzle — like mindfulness for teenagers, this encourages focusing on the present moment.
15. Do a crossword puzzle — concentrating on a challenging puzzle can take your mind off things.
16. Do a wordsearch puzzle — also great for improving teens’ vocabulary and problem-solving skills.
17. Take up knitting — research has shown that the act of knitting puts the brain in a state of flow similar to a meditative state, making it a great means of emotional regulation for teens.
18. Brainstorm ideas — suggest your teen think of three to five ideas to tackle an issue they’re experiencing.
19. Take up a new hobby — whether it’s learning an instrument or taking up tap dancing, trying a new hobby is great for stress management for teenagers, and develops resilience, too.

Move and Connect with Nature

Physical activity and time outside help restore balance. Sunlight, fresh air, and movement naturally boost mood and reduce stress hormones.

1. Get up and move — if your teen is sitting still for a long time as they study, encourage them to regularly take a break to move, whether this is doing a household chore, dancing to a song, or walking around the house.
2. Go outside into the fresh air — even a short time spent in nature can make a huge difference in alleviating stress.
3. Try gardening — nature is a wonderful tonic for stress, and gardening encourages focus and patience.
4. Go for a swim — there are a ton of physical and mental benefits of swimming, and it’s super relaxing, too.
5. Exercise — whether it’s jogging around the block, dancing, or playing baseball, exercise is good for the mind and body.
6. Go for a bike ride — whether that’s a quick trip around the block or spending an afternoon with friends at the local bike park.
7. Birdwatching — this gentle hobby can promote a more peaceful mindset.
8. Cloud watching — lie down comfortably outside and look up at the sky, noticing the shape of the clouds and the speed they’re moving.
9. Watch water — sit by a lake, river, or the sea, and watch the movement of the water, and how the sun dances over it.
10. Look at the stars — taking time out to see the “bigger picture” — literally — is a lovely way to chill out and refocus.
11. Have a go at “earthing” — walk barefoot (carefully!) on sand or grass.
12. Get out in the sun — the skin makes Vitamin D in response to sunlight, which helps boost mental health.
13. Listen to the birds — head into the yard or to the park and simply tune into the beautiful sound of the birds singing.
14. Dance like no one’s watching — dancing improves mood and releases endorphins — and it’s fun!

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Connect and Reflect

Connection — with friends, family, or even pets — reminds teens that they’re not alone. Talking things through or sharing quiet moments together builds resilience and trust.

1. Meet friends — support systems are so important for teens. If your kid is stressed, suggest they meet up or have a chat with a trusted friend.
2. Cuddle your pet — to release the lovely feel-good hormone oxytocin.
3. Play a board game — fun and laughter can help banish negative thoughts and, when played as a family, enhance parental connection to their kids.
4. Play a card game — great for distracting from negative thoughts and refocusing.
5. Hug it out — give a friend or family member a big hug, you’ll both feel the benefit!
6. Do something nice for someone else — helping others is a well-known mood booster.
7. Forgive someone — holding a grudge? The simple act of forgiveness is associated with reduced depression and anxiety.
8. Ask for help — make sure your teen knows the importance of asking for help if they’re struggling in any way.
9. Revisit happy memories — go through your camera roll or an old photo album to remember memories that make you smile.
10. Mirror movements — sit opposite a family member or friend. One person leads, making slow movements, which the other mirrors. Such close synchronization requires quiet focus.
11. Talk about worries openly — honesty builds resilience.
12. Acknowledge achievements — encourage your teen to take time to be proud of what they’ve achieved every day, whether this is completing homework on time, helping a younger sibling, or doing a good turn for a friend.
13. Try volunteering — ideas include volunteering at an animal sanctuary or a fundraising drive.
14. Laugh at a funny movie — laughter is a great stress reliever, so relax in front of your favorite comedy film.
15. Re-read a favorite story — in times of stress or anxiety, revisiting a much-loved story can be extremely soothing.

Reset and Recharge

Finally, caring for the senses and creating calm routines helps restore energy after emotional strain. These small rituals teach teens to pause and take care of themselves.

1. Try herbal teas — chamomile is reputed to be particularly good for calming the mind.
2. Eat a nutritious snack — during this time of intense adolescent development, it’s really important to fuel the body properly. Relish a selection of, for example, chopped fruit, nuts, cubes of cheese, and live yogurt.
3. Drink a glass of water — being dehydrated can negatively impact both physical, mental, and emotional health.
4. Eat an avocado — the potassium and monounsaturated fats in this superfood can bring down blood pressure.
5. Peel (and eat) an orange — the smell of citrus may reduce stress, according to research.
6. Light a pine- or vanilla-scented candle — these smells may encourage a calm mindset. Be sure never to leave a lit candle unattended.
7. Enjoy some pampering — a warm, bubbly bath, face mask, or DIY hair treatment are all wonderful ways to relax.
8. Try aromatherapy — this effective stress-relieving technique may be especially useful for teens, according to some studies.
9. Listen to a relaxation podcast — get comfortable and drift away to soothing sounds.
10. Try a relaxation app — Calm and Headspace are a couple of good options.
11. Designate a cozy corner — have your teen designate a corner of their room as a calm space complete with, for example, ambient lighting, blankets, and comforting items.
12. Create an evening wind-down routine — this could incorporate a healthy snack, a warm bath, and fifteen minutes of reading a book.
13. Limit caffeine — too much caffeine can fuel anxiety. It’s a good idea to limit coffee and energy drinks.
14. Declutter — having a good bedroom sort out and donating items that are no longer used can instantly boost mood and instil a sense of achievement.
15. Take breaks — make sure your teen is taking sufficient breaks during study or work time, to help prevent burnout.
16. Take a break from social media — whether it’s for a morning or a whole day, a digital detox is a great idea to boost wellbeing.
17. Audit your sleep schedule — support adolescent development by encouraging your teen to follow healthy sleeping habits.
18. Get enough blue light — exposure to morning “blue light” could help teens manage stress, according to some research.
19. List positive traits — these could be hardworking, humble, respectful, or resourceful.
20. Listen to music — classical or instrumental music may be most effective for relaxing.
21. Daydream — encourage your teen to visualize their dream world or life, whether this is relaxing on a lovely tropical island or having an exciting adventure.

How Parents Can Help Teens Build Coping Skills

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When it comes to helping your teen build coping skills, it’s important to have parenting strategies in place. Here are some ideas on how to do this, and opportunities to develop these skills as part of their daily routine.

• Encourage open communication: Encourage your teen to communicate openly and honestly and nurture a home environment that promotes this.
• Model healthy coping strategies: By demonstrating how you, for example, practice positive self-talk, set aside time for relaxation, and practice mindfulness, you’re showing your teen the importance and efficacy of great coping skills.
• Promote self-care: Encourage healthy habits such as eating a nutritious diet, getting enough sleep, and regular exercise, to help boost your teen’s overall wellbeing.
• Recognise the dangers of the online world: Social media in particular can wreak havoc with kids’ mental health and stress levels. Ensure your child has a healthy screen-real life balance; a great parental control tool, such as Kids360, can help with this.

How Parents Can Build Stronger Coping Skills Themselves

Many of the tips and activities we’ve listed above can be used by parents as well as kids to build coping skills. For example, a regular practice of mindfulness and meditation is a highly effective means of releasing tension, improving mood, and providing focus.

Mental health support could also be sought, whether in the form of therapy and counseling, or attending a weekly meeting of other parents to chat about the challenges you’re facing. Prioritizing self-care is vital. This means making time every day for the activities that bring you joy; this could be reading, walking in the woods, speaking with your best friend on the phone, or listening to your favorite music.

When to Seek Professional Help

It’s normal for teens to sometimes struggle to cope or feel stressed—this isn’t just a regular part of child development but a normal part of life in general. However, there are signs that it’s vital to seek help. This could be in the form of counselling, behavioral therapy, or medical support, depending on the specific circumstances. Here’s when to seek professional help:

• If your child is practicing self-harm or experiencing suicidal thoughts.
• If their sleeping and eating habits have significantly changed.
• When a dramatic personality change has occurred, or if your teen is expressing feelings of hopelessness.
• If your teen is withdrawing from hobbies or activities they formerly enjoyed.
• If their normal daily functions are being impacted, such as going to school, socialising, or leaving the house.

Giving Your Teen the Coping Skills They Need for Life

Equipping teens with a range of coping strategies is essential to help them navigate their lives now and in the future. From mindfulness to creative expression, these skills foster emotional intelligence, resilience, and self-awareness, and nurture general well-being.

FAQs

What are the 5 R’s of coping?

The five Rs of coping are: recognize, reframe, relax, reduce, and respond. They’re often used in stress management programs.

What are calm-down skills for teens?

There are plenty of calm-down skills you can try with your teen. These include practicing mindfulness or meditation, counting to ten (or backwards from 100), breathing exercises, visualization, and journaling.

How do teenagers cope?

Helping teenagers develop coping skills is vital, and there are lots of activities and techniques you can suggest they try. It’s also important to encourage them to follow healthy habits, such as eating a nutritious diet, getting enough sleep, and maintaining a healthy screen-real life balance.

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