10 Ways Teens Can Manage Their Stress

Being a teenager comes with its own set of stressors. School, friends, after-school activities, maybe a job or prepping for college. There’s a lot to think about, and it can be overwhelming. But when you have the right tools, managing it all can be a little easier.

Instead of thinking about everything you have to accomplish today or this week, break it down into smaller, manageable tasks. This way, you can identify each stressor and tackle it individually.

These stress management tips are designed for teens, but they’re tools you can take with you for life. Stress doesn’t disappear as you get older. But don’t let that scare you—after reading this, you’ll feel more equipped to handle whatever life throws at you. Even implementing just a few of these strategies will help make life a little less stressful.

We’ve categorized stress management into four key areas. Each section includes practical suggestions to help you deal with stress in a more effective way.

Tackling the Problem

1. Identify and Address the Problem

What is causing your stress? Is it studying for a test? An argument with a friend? Too many commitments? It’s important to not only identify the problem but address it as well. Ignoring stressors won’t make them go away—it can actually make things worse.

If you’re overwhelmed by schoolwork, break it down and tackle one piece at a time. Instead of looking at everything as a whole, create a checklist for the day or week. Writing tasks down helps clear your mind, and prioritizing tasks allows you to complete high-priority items first.

2. Avoid Stress When Possible

Stress is a part of life, but certain situations can be avoided. If you know a particular friend group is toxic or certain activities lead to more stress than enjoyment, consider stepping back. Trust your instincts—if a situation doesn’t feel right, it’s okay to walk away.

3. Learn to Let Some Things Go

Some things are beyond your control, and fixating on them only drains your energy. Instead of getting frustrated about things like curfews or school rules, shift your focus to what you can control. Proving your responsibility can earn more freedom, and managing your time well will help you succeed academically. Accepting what you cannot change frees up energy for things that truly matter.

Taking Care of Your Body

4. Exercise Regularly

Physical activity is a proven stress reliever. While school may provide some structured exercise through gym class or sports, finding an activity you genuinely enjoy can make a big difference. Whether it’s running, dancing, yoga, or lifting weights, movement helps reduce stress and improve mood. Try incorporating short movement breaks throughout your day.

5. Practice Active Relaxation

When we’re stressed, our bodies tense up, and our minds race. Learning to consciously relax can make a big difference. Try deep breathing exercises: inhale deeply, hold your breath for a few seconds, and exhale slowly. Visualization exercises—imagining yourself in a peaceful place—can also help. Meditation apps and guided relaxation videos are great resources to explore.

6. Eat Nutritious Foods

With busy schedules, it’s tempting to grab fast food or skip meals. However, what you eat directly impacts your mood and energy levels. Try to incorporate whole foods like fruits, vegetables, nuts, and protein into your meals. Keeping healthy snacks on hand, like granola bars or yogurt, can make mindful eating easier.

7. Prioritize Sleep

A good night’s sleep is essential for managing stress. In 2025, with increasing screen time and digital distractions, prioritizing rest is more important than ever. Establish a bedtime routine, limit screen time before bed, and create a relaxing environment for sleep. Aim for 8–10 hours of rest each night to stay focused and energized.

Dealing with Emotions

8. Take Instant Mental Breaks

While we can’t always take vacations, we can create mini-breaks in our daily lives. Try listening to music, taking a walk, reading, or engaging in a hobby. Short, intentional breaks help reset your mind and prevent burnout.

9. Find Healthy Ways to Express Emotions

Bottling up emotions can lead to anxiety and frustration. Find an outlet that works for you—whether it’s journaling, talking to a trusted friend or family member, creating art, or playing music. If you’re struggling, consider speaking with a school counselor or therapist. In 2025, virtual therapy and mental health apps are more accessible than ever.

Contributing to Something Greater

10. Make a Positive Impact

It’s easy to feel consumed by personal stress, but stepping outside of yourself can be incredibly grounding. Volunteering, helping a friend, or even practicing small acts of kindness can shift your perspective and provide a sense of purpose. In a world that feels increasingly digital and disconnected, fostering real-life connections and making a difference can be a powerful stress reliever.

Looking Ahead: Stress Management in 2025

As we move into 2025, technology, social pressures, and academic expectations continue to evolve. Teens face unique challenges, from managing social media stress to navigating AI-driven education tools. Here are some additional considerations for managing stress in today’s world:

• Digital Detoxes: Try setting boundaries with your phone and social media. Constant notifications can increase anxiety, so schedule screen-free time each day.
• Mindfulness and Mental Health Apps: Apps like Headspace and Calm offer guided meditations and relaxation techniques.
• AI and Homework Assistance: While AI tools can help with schoolwork, relying too much on them can create additional stress. Use them wisely but also develop your own problem-solving skills.
• Virtual Support Networks: Online support groups and virtual therapy make it easier than ever to seek guidance when needed.

By integrating these stress management techniques into your life, you’ll build resilience and develop habits that support your well-being. The more you practice, the more natural they’ll become. Stress may always be a part of life, but with the right tools, you’ll be ready to handle it.

We know life can be stressful at any age, and here at MindWell we’re here for you every step of the way. We offer therapy for those of all ages (including teens). So if you’re looking to speak with a professional about stress management, have a parent schedule an appointment with one of our therapist today.

Additional Support for Teen Stress

Managing stress as a teen can feel daunting, but remember, you don’t have to do it alone. At MindWell NYC, we understand the unique pressures teens face—whether it’s academic stress, relationship dynamics, or just the everyday challenges of growing up. Therapy can provide a safe space for teens to explore their feelings, gain coping skills, and develop healthier ways to manage stress. If you or someone you know is struggling with stress, anxiety, or any other mental health challenge, reaching out for professional support can make all the difference. MindWell NYC is here to help, offering a variety of therapeutic services tailored to support teens on their mental health journey. Let’s work together to find lasting solutions to teen stress.