Self-care is often discussed, but for teens, it’s more than bubble baths or turning off their phones. It’s about learning how to recognize what they need, manage stress, and take small steps to care for their mind and body.
For teens dealing with general and/or social anxiety, depression, neurodivergence, or emotional overwhelm, self-care can be a grounding tool that helps them feel more in control. But even teens who seem fine on the outside benefit from having simple, go-to ways to reset when life feels heavy.
This post breaks down different types of self-care activities and how each one helps teens build resilience, emotional strength, and a stronger sense of self.
Defining Self-Care
Contrary to what many teens (and adults) think, self-care is more than finding time to relax. Self-care is how you take care of yourself so you can feel good, handle stress better, and keep going when life gets overwhelming.
It’s not about being “selfish” or doing whatever you want, but about giving yourself what you actually need to stay healthy and balanced.
Types of Self-Care
- Physical self-care: Getting enough sleep, eating food that gives you energy, moving your body, and taking breaks when you’re worn out.
- Mental self-care: Managing stress, saying no when you need to, asking for help, and giving your brain downtime away from screens or schoolwork.
- Emotional self-care: Letting yourself feel your feelings, talking things out with someone you trust, or doing things that calm or lift your mood, like music, art, or journaling.
Why Self-Care Matters for Teens
Teenagers are constantly managing internal and external pressure — school demands, social dynamics, family expectations, body changes, and mental health struggles. Many don’t have the language to explain what they’re feeling, let alone what they need.
Self-care gives teens:
- A way to regulate emotions without numbing or lashing out
- A sense of control during overwhelming moments
- A chance to connect with themselves in a nonjudgmental way
- Healthy coping tools to reduce stress and prevent burnout
The best self-care routines aren’t complicated. They’re consistent, flexible, and realistic for a teen’s daily life.
Types of Self-Care Activities for Teens
Each activity below supports emotional wellness in a different way. You can encourage your teen to try a few and see what works best for them—there’s no one-size-fits-all routine.
Movement-Based Self-Care
Physical activity helps release built-up tension and regulate mood. It doesn’t have to be a full workout. Even five minutes of movement can make a difference.
Examples:
- Going for a walk or bike ride
- Stretching or following a short yoga video
- Dancing to music in their room
- Playing a sport or shooting hoops
- Doing push-ups or jumping jacks for a quick reset
How it helps:
Movement burns off stress hormones, boosts energy, and provides a healthy outlet for frustration or overwhelm.
Creative Expression
Creative self-care gives teens a way to process emotions without needing to talk about them. It helps them feel grounded, present, and connected to something that’s entirely their own.
Examples:
- Drawing, painting, or doodling
- Writing in a journal or trying creative writing prompts
- Making music, singing, or playing an instrument
- DIY projects or crafting
- Photography or video editing for fun
How it helps:
Creative activities provide emotional release, help teens make sense of what they’re feeling, and build confidence through self-expression.
Sensory Soothers
Sometimes, teens need help calming their body before they can calm their mind. Sensory self-care uses physical sensations to regulate the nervous system.
Examples:
- Taking a warm shower or bath
- Wrapping up in a blanket
- Listening to calming sounds or music
- Using fidget tools or stress balls
- Drinking a favorite tea or warm drink slowly and mindfully
How it helps:
Sensory tools help the brain shift out of fight-or-flight mode and into a more relaxed state. This makes it easier for teens to think clearly and stay present.
Social Connection
Self-care doesn’t always mean being alone. For some teens, feeling connected and supported is the most grounding thing they can do.
Examples:
- Calling or texting a friend they trust
- Spending time with a pet
- Talking to a sibling, coach, or mentor
- Playing a game with someone they feel safe around
- Asking for a hug or a check-in from a parent
How it helps:
Connection helps teens feel less isolated and more emotionally safe. It reminds them they don’t have to handle everything alone.
Mental Reset Tools
These strategies help teens clear their mind, reframe negative thinking, and create a sense of calm when everything feels chaotic.
Examples:
- Practicing deep breathing or grounding exercises
- Using a meditation or mindfulness app
- Writing down worries and then listing what they can control
- Listening to a calming playlist
- Taking a break from screens or social media
How it helps:
Mental self-care builds awareness and helps teens pause before reacting. It also teaches them how to respond to stress instead of avoiding it.
How Parents Can Support a Teen’s Self-Care
Self-care works best when it feels encouraged—not forced. Here’s how to help your teen create habits that actually stick.
Model Self-Care in Your Own Life
Teens are more likely to take care of themselves when they see you doing the same. Talk about your own self-care habits in a casual, honest way. You might say:
- “I’ve been overwhelmed today, so I’m going for a walk to clear my head.”
- “I started writing down what’s on my mind before bed, it’s been helping me sleep better.”
This shows your teen that self-care isn’t selfish or silly. It’s part of being human.
Help Them Create Space for It
Self-care takes time, and teens often feel like they don’t have any. Help them carve out small, pressure-free pockets in their day. That could mean turning down the noise, reducing overcommitments, or supporting screen-free breaks that actually feel good.
You might ask:
- “Do you want me to remind you to take a break later?”
- “Would it help if we made a space in your room that feels calming?”
Encourage Trial and Error
Not every self-care activity will resonate with every teen. Let them experiment without judgment. What works one week might not work the next—and that’s okay.
Try asking:
- “Did anything help you feel better last time you were stressed?”
- “Is there something you’d like to try again or do differently next time?”
This keeps self-care from feeling like another task to get right and instead turns it into a practice of self-awareness.
Stay Curious, Not Controlling
If your teen resists self-care, avoid pushing too hard. Instead of telling them what to do, ask questions that help them reflect on what they need.
For example:
- “What’s something that usually helps when you feel like this?”
- “Do you want space, or do you want company right now?”
The goal isn’t to get them to do what you think works. It’s to help them discover what works for them.
Self-Care Helps Teens Build Long-Term Emotional Strength
Self-care isn’t a fix for every struggle, but it’s a starting point. For teens navigating stress, emotional overwhelm, or mental health challenges, even small self-care practices can create a sense of stability and control.
At Lincoln Imagine, we help teens develop self-care routines that support their therapy goals, emotional growth, and daily resilience. Whether your teen is in crisis or just needs support managing everyday stress, we’re here to help them build habits that last.
Contact us today to learn more about our teen therapy programs and how we help young people create healthy, supportive routines that meet them where they are.
