Mind-Body Applications for Stress in Teens

Even before the pandemic, our children and teens were beginning to show us signs of greater stress than generations that came before them. Chronic stress, from the pandemic, school pressures, or family discord is different. Left unchecked, long-term stress can contribute to both physical and mental health problems. Prolonged stress can cause high blood pressure, weaken the immune system, and contribute to diseases such as obesity and heart disease. It can also lead to mental health problems, such as anxiety and depression—disorders that are becoming more common in youth. A recent study from Stanford University shows that stress can make changes in the hippocampus and amygdala–regions of the brain that control access to memory and modulate emotion.

More than two full years into the COVID-19 pandemic, mental illness is at an all-time high—especially among children. In fact, between 2016 and 2020, the number of children aged 3 to 17 diagnosed with anxiety grew by 29% and those with depression by 27%, according to a study published in 2022 in JAMA Pediatrics. The findings also suggest changes in child and family well-being after the onset of the COVID-19 pandemic.

Signs of Stress in Youth

Stress in young people doesn’t always look like stress in adults. But like adults, children and teens—even those with life-altering losses—can find healthy ways to cope. Together, young people and their parents or caregivers can learn to spot the signs of excess stress and, with the right tools, manage it.

Signs of stress in youth can show up in a number of ways:

  • Irritability and anger

  • Changes in behavior

  • Trouble sleeping

  • Neglecting responsibilities

  • Eating changes

  • Getting sick more frequently

Strategies to Keep Stress in Check

While stress is a fact of life, many strategies can help keep stress and overwhelm in check.

  • Sleep well.  Sleep is essential for physical and emotional well-being. Experts recommend 9-12 hours of sleep per night for 6-12-year-olds, while teens need 8-10 hours per night.Sleep needs to be a priority to keep stress in check. To protect shut-eye, limit screen use at night and avoid keeping digital devices in the bedroom. 

  • Exercise. Physical activity is an essential stress reliever for people of all ages. Sixty minutes a day of activity is recommended for ages 6-17 by the US Department of Health and Human Services.

  • Counseling. Talking out feelings with guidance–or even with a trusted friend or loved one, is beneficial to put things in perspective and help find solutions. 

  • Mindfulness. There are a myriad of mindful techniques we can incorporate to slow down and bring our mind and body into greater harmony.

Mind & Body Techniques

The mind and body are designed to work together fluidly so that if the mind is racing, and we are holding onto a worry, the practice of accessing our breath or stretching into our body may help us get grounded once again. Common mindfulness techniques we teach at The Mind Spot include: guided breathwork, various forms of guided meditation, guided imagery, body scan awareness, autogenic training, mindful eating, the Art of Distraction, and more. The power of self-awareness is vastly rewarding. Teaching and sharing mind-body skills with our youth is a gift they will be able to carry forward with them as they move into a world that may not always be predictable.

How The Mind Spot Can Help

The Mind Spot can offer mind-body strategies for handling stress in teens. Make an appointment with Cambrey Lindsay or one of our counselors today. Meet Our Counselors




Cambrey Lindsay, LPC - S