Resources for Teens
The following activities are examples of formal and informal mindfulness practices that have been used within classroom and clinical settings. These activities are presented more thoroughly in the Stress Reduction Workbook for Teens and Be Mindful & Stress Less: 50 Ways to Deal With Your (Crazy) Life.
Doing homework or taking a test mindfully
Figuring Out Who You Are?
Download this activity to help. Click on the image to your left.
Perception or Fact? Assess Your Strengths and Weaknesses
Mindful Messaging and Posting Practice
There are four steps to mindful messaging and posting:
1. Reread what you have written before you hit send or post.
2. Pause for a second or two before you hit send or post to make sure you want to.
3. Ask yourself if the message you are going to send has been thought out, is not rushed, and has a purpose.
4. Check in with how you are feeling emotionally and physically right now. What emotions are you having? What red flags, signals, or cues is your body giving off?
Note: If you are feeling jealous, angry, frustrated, sad, or depressed, or experiencing any other negative emotion, consider pausing and not messaging or posting right now.
Take in the Good: Do Thing that You Enjoy
Click on the image to download this list to mark all of the things you like to do. You now have a resource to turn to when you want to 'Take in the Good'
Explore Your Feelings
Click on the feeling clouds activity to have a page to explore how you are feeling right now.
Take Good Care of Yourself: Self-Care
It is vital that you work on ways to care for yourself as you would your friends or family members. Research shows that you can't truly care for others if you don't take care of yourself first. Consider filling in the heart with the people, places, things, and situations that nourish and fill up your 'heartspace'. You can also consider coloring it in, listing your feelings or thoughts in it, or give it to a friend.
Click on the image of the heart to download a worksheet to print and use.
Here is a list of ways you can engage in self-care:
· Practice the mindfulness practices you have been learning in this book.
· Set realistic goals for yourself.
· Say kind things to yourself.
· Eat healthy foods.
· Get enough sleep.
· Notice positive thoughts and give less attention to negative ones.
· Have compassion for yourself.
· Ask for help when you need it.
· Turn off technology when it is negatively impacting your life.
· Do something that makes you smile.
· Listen to your favorite (cheerful) song.
· Spend time with people in your life who build you up; for example, friends or family members.
· Do something you love that would be considered healthy, even if it is just for a minute or two
· Look at or be with nature.
The opposite of self-care is self-harm. Below is a list of ways you might be hurting yourself.
· Cutting (cuts or severe scratches with a sharp object)
· Carving words or symbols on the skin
· Picking or scratching the skin
· Piercing the skin with sharp objects
· Hitting or punching oneself
· Interfering with wound healing
· Self-embedding of objects
· Pulling out hair
· Eating: Bingeing, purging, and restricting
· Using/abusing drugs or alcohol
· Ingesting toxic substances or objects
· Sexual promiscuity
· Posting that is harming
· Making harming videos
I nEED HELP--TAKE ACTION NOW!
If you are engaging in any of these behaviors please consider telling someone you can trust a school counselor, family member, friend, or if in immediate danger call 911. Below is a list of resources you can call if you are having a difficult time.
National Suicide Hotline: 1-800-SUICIDE (784-2433) or the National Suicide Prevention Lifeline: 1-800-273-TALK (8255)
Both toll-free, 24-hour, confidential hotlines which connect you to a trained counselor at the nearest suicide crisis center.
Suicide Prevention Lifeline
The Web site for this 24-hour, confidential hotline offers details about how to call if you need help, how to identify suicide warning signs, and information for veterans experiencing mental distress.
This website and these resources are not meant to take the place of counseling or mental health assistance or help. Working through some of these activities might bring up painful emotions or memories that require the support of a mental health professional. Please talk with a mental health professional or an adult you trust to discuss these issues further.