Here Are 20 Easy and Healthy Coping Skills for Teens

Inside: How to help your teen develop healthy coping skills beyond sitting on their bed and scrolling on their phones.

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If you are the parent of a teenager, you’ve probably seen it firsthand.

Your teen comes home from a tough day at school, so they head up to their room, plop on their bed and start scrolling on their phones.

Your adolescent child doesn’t feel motivated to do anything, so they sit in their room and watch videos to pass the time.

Your teen son did bad on a test, so he heads to the gaming console to immerse himself for hours.

Your teen daughter was left out of a group event, so she spends her entire night scrolling social media to see what everyone is doing without her.

As adults, we manage stress and anxiety each day, and sometimes we scoff at our teenagers who complain that their life is so hard. But being a teenager in today’s world can be very taxing. Not only are they dealing with the typical growing pains of adolescence, such as rapid physical changes, brain development, hormonal fluctuations, peer pressure, and other issues, but today’s teens also face relentless academic pressure, social media and technology distractions, widespread violence, political volatility, and for many, economic instability.

The American Academy of Pediatrics issued the National State of Emergency in Child and Adolescent Mental Health in 2021, followed by advisories from the U.S. Surgeon General in 2021 and 2023.

Findings from the report included that 92 percent of adolescents were engaged in two hours of daily screen time that was unrelated to homework. Research shows social media use is linked with poor well-being among young people, and a higher risk of depression for girls. Bullying, instability in the home, and violence at school and in neighborhoods were also cited as mental health concerns.

A 2020 study by Harvard on the effects of too much gaming among young men determined that while playing video games can be a fun pastime, and there are some potential benefits, there are significant health risks associated with too much gaming. They include sleep deprivation, repetitive stress injuries, vision problems, depression, and possibly addiction to playing and violent outbursts. Combine this with easy access to pornography, an increase in bullying and aggressive behavior, and the prevalence of violent media, it’s easy to see how tween and teen boys can become disenfranchised from society and turn to technology to fill the void.

These studies affirm what we already know: adolescents need more support to understand how to manage and mitigate their stress, anxiety, and depressive thoughts.

What are coping skills for teens

Coping is the ability to manage stress and navigate life’s challenges effectively. Coping skills are the deliberate thoughts and behaviors we employ to handle stressful situations and negative emotions.

it’s important to underscore that we are not born to cope with life’s challenges. While some people seem to be able to roll with the punches easier than others, coping skills are often something we learn and must apply with conscious actions.

Also, coping is different than defense mechanisms or reactionary behavior. For example, if you are in a challenging relationship, a defense mechanism might be always agreeing with the difficult person to avoid a confrontation. A coping skill would be setting a boundary to limit your time with that person. Many mental health therapists encourage positive coping behaviors to help manage negative emotions without exacerbating the situation in order to mitigate stress and reduce anxious thoughts.

What role do parents have in developing healthy coping skills for teens

When it comes to stress management, we often mirror what we see. That means our response to stress and how we deal with it often stems from our caregivers, relatives, teachers, and others in our social circle.

I can attest to this. Growing up, when my mom was stressed, it often manifested itself as anger. She would sometimes throw my shoes at me from down the hall or get irrationally angry because of a spoon left in a sink while remaining calm at a greater infraction. Sure enough, when my kids hit the teen years, I often found myself acting the same whenever I felt like I was losing control. Our house ended up becoming a ticking time bomb because my kids started reacting the same.

When something feels painful, uncomfortable or overwhelming, teens (and their parents) need healthy coping mechanisms to get through it. Too often, we turn to things that numb our feelings, risky behavior for a temporary high, or self-destructive choices that distract from our emotions. Some of these unhealthy behaviors may include:

Social media/technology overuse
Avoidance/distancing from others (bed rotting or isolating themselves off in their bedrooms)
Substance abuse
Misdirected anger–this may come off as disrespectful behavior, snarky remarks, or slamming doors.
Self-harm
Over-spending (blowing through their own money or perhaps stealing from parents)
Shoplifting
Developing an eating disorder as a form of control

How to instill healthy coping skills in your teens

Coping skills are essential tools that help individuals handle stress and anxiety more effectively. For teenagers, developing these skills can help build emotional resilience, self-esteem and overall mental well-being. It can also reduce the chances of teen anxiety and depression.

Parents play an integral role in modeling coping skills for their children, but what can you do when your teen only wants to spend time in their rooms and they claim bed-rotting (spending an extended period of time in bed scrolling or bingeing media) is a form of self-care?

According to Kirsten Cobabe, family coach and founder of Parenting Wave, “You can’t force a teenager out of their room, not without damaging the relationship, but you can invite them into a space worth entering. A space with warmth, laughter, authenticity, curiosity and calm. A space that welcomes who they are and the stage they are in. This is their kind of language. When we understand this age, we can better engage. Scrolling is easy—coping takes practice and their habits start with us modeling what we wish to see. This extends beyond emotional regulations and into using tools appropriately, proactively protecting and preparing teens for the world they are stepping into, presence, purpose and play. When we stop trying to fix teens and start connecting with them, they begin to remember who they are—beyond the screen.“

Cobabe recommends parents consider the following when trying to encourage their teens to adopt healthy coping skills:

Before you try to change your teen’s behavior, check in with your own energy. What are they walking into?
Instead of asking, “How do I get them to open up?” try asking, “When I speak, would I want to listen to me?”
A safe, steady mentor can support boys in navigating this developmental stage of becoming a young man.
This week, notice when you’re reacting—and pause. Presence, not perfection, shifts the dynamic. This is a new pattern for many of us.
Take five minutes today to reflect—not just on your teen’s behavior, but yours and on the environment you’ve created. Where you are being hard on them, and yourself?
Focus on what you can control. You are the heart of the home. Inner steadiness creates outer harmony.
Who are they at their core? You know them better than anyone. You know their strengths and goodness.

20 Healthy Coping Skills for Teens

Not sure where to start? Here are some great ideas for you to consider:

Walking. (encourage them to walk the dog, volunteer to walk a neighbor’s pet, or even work at a shelter that needs dog walkers.)
Deep breathing exercises. (We love this Breathing Buddha apparatus that can sit on your teen’s desk to help with guided meditation whenever needed.)
Exercise. It is the fastest way to help stabilize your mood. Many gyms offer reduced rates to high school students.
Journal. Sometimes teens think journaling is an academic endeavor when it simply can be jotting down the emotions you are experiencing. There are also apps like 3 Good Things which can allow your teen to record three good things that happen each day so they can keep gratitude at the forefront of their mind.
Cooking/baking. This is a great, active way to keep your brain focused on something positive.
Creating art. Whether its painting, playing music, or even the simple act of coloring, art is a great tool to relieve stressful emotions and promote relaxation.
Positive self-talk and affirmations. Many people think this is hokey, but positive self-talk can be a game changer.
Volunteering. There are times when we simply need perspective. Volunteering feels good, but it also provides insight into the positives of our life. It also connects teens to something bigger than themselves or their problems.
Spending time in nature. Many teens don’t understand the power of nature, so we have to strongly encourage them to partake in this activity. It may take a few times, but eventually they start realizing that spending time outside often positively impacts their mood and behavior.
Personal connection. Today’s world can be challenging for teens. They often feel they need to document their lives online but feel embarassed to share their feelings with someone. If your teen is not opening up to you, try to encourage them to find a friend, coach, teacher, mentor, relative, or other trusted source to talk to about their stress and other negative feelings.
Tech boundaries. It is never too late to encourage tech boundaries for your teens. Don’t allow phones or gaming equipment to be in bedrooms after a certain hours, maintain family tech rules such as no devices while eating, and ask your teen what they think healthy tech habits are. Most adolescents believe they are on their phones too much but do not know how to reduce overall screen time. And the most important step: model this behavior yourself.
Promote good sleep habits. Remember when your teen was a toddler and they threw a tantrum because they missed a nap? The same could be said of a teen who struggles with controlling their emotions. Most teens have bad sleep habits and do not get nearly enough shut-eye. Taking a short nap can be a great reset, and good sleep habits can improve a teen’s reaction to stress.
Address overstimulation. Overstimulation is a mental and emotional state that occurs when someone’s senses are taking in more stimuli than their brains can proces. We are all suffering from information and entertainment overload, and feel tethered to smartphones. Push notifications often cause feelings of anxiety and overwhelm. Many teens’ schedules leave no room for downtime with school, activities, volunteer work, homework, part-time jobs, social activities, and whatever else they try to cram into their day. Taking a hard, holistic view of our schedules and scheduling downtime is a great coping tool for today’s chaotic world.
Take a warm shower. Maybe your teen does this already, but a shower can relax muscles and release stress.
Counting to ten. Yes, it seems so simple, but encourage your teen that when they are upset, slowly count to ten (or higher.) It can less the emotion they are feeling by taking their mind off it.
Set boundaries with toxic people. Some individuals are triggers that bring out negative emotions and the worst in us. Encourage your teen to block or unfollow people who make them uncomfortable or cause them to feel bad about themselves, disengage from negative relationships, or change tables. Even a little bit of distance can change our mental well-being
Take care of a pet. Being a caretaker can be a great coping mechanism, and the physical part of stroking a dog or cat can be a great comfort to a teen.
Reading or audiobooks. It’s sad that so many teens don’t find reading a valid form of entertainment. Reading is one of the greatest relaxation tools. Get your teen a library card and encourage them to find anything that may take their mind off the world around them.
Get a hobby. Before phones, we used to do stuff like play boardgames, build models, craft, etc. If your teen expresses an interest in learning a new skill or spending time constructively, jump on it! Study after study tells us that people who have a hobby are happier and more satisfied with life.
Seeking professional help. Sometimes coping skills just are not enough to combat depression, anxiety, or other mental health issues. Seeking support can be a great way to help your teen build a coping toolkit for when things are challenging.

Looking for more support?

We like this book, Coping Skills for Teens Unleashed. Adolescence doesn’t have to feel like a whirlwind of stress. With the right tools, teens can learn to navigate life’s challenges and build a foundation for lasting emotional strength. Coping Skills for Teens Unleashed offers a step-by-step guide to mastering emotions, cultivating resilience, and creating a happier, healthier life.