We’re all for nurturing healthy habits long-term as the best way to build mental resilience, but there are times when all of us succumb to a moment of stress and what’s needed is a quick fix.

Top 10 ways to help teens reduce stress

With that in mind, here are 10 instant ways to reduce stress. They’re easy to put into action and most can be done anywhere, any time, and they'll all have a positive impact in minutes. If you're looking for long-term solutions or where to get help for your teen, we've got recommendations in The Parents' Guide to Teenage Stress and Anxiety.

Read the full guide: The Parents' Guide to Teenage Stress and Anxiety

1. Get laughing!

Laughter literally changes the chemical composition in the body. Put on a favourite comedy show, sit back and watch. It's great if concentration and energy levels are low, as it requires minimum effort. Half an hour is ideal, but there are lots of short clips online, and a burst of laughter will reduce stress instantly. Unbelievably, faking a smile has a similar effect, so if your teen’s somewhere they can’t get a comedy boost, pretending to smile (even if they’re not feeling it) will quickly help them feel more relaxed.

2. Breathe

Stress can cause unhealthy breathing, so teach your teen some breathing techniques to instantly restore balance, reduce their heart rate and feel calmer. Simply breathing in through the nose for five seconds and then out through the mouth for five seconds can help; repeat for two or three minutes. There are lots of short exercises to follow along with online.

3. Take a brisk walk outdoors

Being physical is fantastic for both physical and mental health. This needn’t be a great long trek; just ten minutes of brisk walking can get the circulation flowing, activate muscles, clear the head and stimulate the mind with more positive thoughts.

4. Look at something inspiring

Whether it’s a photo, picture, painting, fabric, building or statue, looking at inspiring things will give you a lift. Encourage your teen to keep photos of anything that sparks joy on their phone so it’s easy to look at; each time they do, they’ll get a boost of feel-good hormones.

5. Read (or listen to) a book

One of the great things about reading is that it’s a creative process. Unlike a film, where you’re presented with images and just need to watch, a book invites you to picture the situation in a way that resonates with you. It’s a terrific way to step into another world, even if only for a few minutes at a time.

6. Do something for someone else

Good deeds create virtuous circles. They’re not only helpful to the recipient, the giver gets a feel-good boost from helping someone else. Win-win all round. It’s one of the reasons volunteering is a great idea, and doing the occasional thing for friends, family and neighbours can create the same effect.

7. Play some music

There’s no quicker or easier way to completely change your mood than listening to a piece of music. Make sure your teen plays a feel-good vibe if they need uplifting, or a calming tempo if they’re trying to relax.

8. Take a bath

Another easy one when energy levels are low. For best effect, add some essential oils, bubble bath or anything with a scent that makes them feel nurtured (good examples are lavender, vanilla, chamomile or cinnamon). Lay back, relax in the warm water and let the stress wash away. A great idea ahead of bedtime, to help promote a restful night’s sleep.

9. Snuggle up with your pet

Having a cuddle with our furry friends can be very soothing and help relieve anxiety.

10. Stretch

Stress tends to make us tense up, contracting muscles, folding inwards, compressing the lungs and body. Make a conscious effort to combat it by stretching one area at a time (arms, legs, neck, feet, hands), pulling the shoulders back to expand the lungs, and loosening the tension that’s built up.

Knowing how to beat stress is useful

Everyone experiences stress from time to time, and short bouts aren't harmful. However, it’s worth knowing some techniques to combat stressful feelings when they strike. Why not try some of these ideas with your teen, so they know exactly what to do on the spot if stress starts getting the better of them?

Worried about your teen's stress or wellbeing?

Or if you’d like a hand at every stage of their journey, join Parent Club →