(Relaxation Technique for Teens)

Being a teenager is not easy. Every teen experiences their own share of anxiety, fear and stress.

Let’s learn some effective and fun relaxation techniques to manage your stress. It can benefit you lifelong. Some techniques work better for some than others.
The techniques are as below:

1. Hit the ‘PAUSE BUTTONS’.

   When you want to slow down, hitting the pause button is the first step in relaxation. First we pause, then we practice a relaxation skill. Use imaginary ‘remote control’.

2. Do enjoyable things.

   Eg Listening to music, reading a book, watching TV, going to the cinema, playing or watching sports or playing with a pet.

3. Go for exercise

   Eg walk, swim, cycle

4. Pursue a hobby

   E.g. playing musical instrument, crafting, gardening, etc.

5. Praying, meditating or attending a religious meeting/service

6. Socialising with friends and family

7. Cuddle and hugs

   Cuddle and hug others, pets or even yourself.

8. Deep breathing

   Deep breathing is an effective way of slowing down the body’s natural response to stress. It slows down the heart rate, lowers blood pressure, relaxes the muscles and provides a feeling of being in control.

   • Breath in deeply

   • Hold the breath for a while

   • Release the breath slowly

   • Repeat

   You can also practice deep breathing by blowing bubbles!

9. Progressive Muscle Relaxation (PMR)

   PMR is done by tensing and then relaxing different muscle groups in your body.

   • Face – Scrunch up your nose and forehead like you smell something stinky, and then relax your face. Repeat three times.

     

   • iStockPhoto

   • Jaws – Clench jaws and teeth together tightly and then release and let your jaw go completely loose. Repeat three times.

   • Arms and shoulders – Stretch your arms out, and then raise them above your head and stretch as high as you can. Drop your arms and let them hang loose. Repeat three times.

   • Hands and arms – Imagine squeezing an orange as hard as you can with your hands, and then dropping that orange on the floor and letting your arm and hand go limp. Repeat three times.

   • Stomach – Clench your stomach muscles as hard as you can as if you are trying to fit into a tight space. Release them and relax. Repeat three times.

   • Legs and feet – Press your toes against the floor as if you are digging them into sand at the beach. Press them and spread them and then  relax. Repeat three times.

10. Visualize. Imagine and visualize something, or a place that makes you calm and happy.

11. Laugh

    • Tell a joke

    • Make funny faces

    • Watch cartoons!

12. Stretching

    Stretching relaxes built up tension in the muscles. Imagine you are a cat stretching yourself. And yawn!

    

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Reference

1. http://www.handsonscotland.co.uk

2. http://kidsrelaxation.com

3. http://stress.lovetoknow.com