Teen years can feel like an emotional rollercoaster—full of highs, lows, and unexpected twists. Between academic pressures, social challenges, and the overwhelming influence of social media, today’s teens face more emotional stress than ever before. That’s why equipping them with the right coping skills is not just helpful—it’s essential.
I’m Dr. Charnetta, Board-Certified Pediatrician, Communication Strategist, Parenting Educator and I’m deeply passionate about helping families thrive during the wild, wonderful journey of raising tweens and teens.
Think of an emotional toolbox like a real toolbox. If all your teen has is a hammer, every problem looks like a nail. But when they have a variety of tools—strategies to handle stress, frustration, sadness, and anxiety—they can approach challenges with confidence, resilience, and balance.
So, what tools should be in your teen’s emotional toolbox? Here are must-have coping strategies that will help your teen navigate life’s ups and downs in a healthy way.
1. Deep Breathing & Grounding Techniques
When emotions run high, breathing is the quickest way to hit the reset button on stress. Teach your teen:
✅ 4-7-8 Breathing – Inhale for 4 seconds, hold for 7, and exhale for 8.
✅ Box Breathing – Inhale, hold, exhale, and hold again—each for 4 seconds.
✅ 5-4-3-2-1 Grounding – Name 5 things they see, 4 they touch, 3 they hear, 2 they smell, and 1 they taste to stay present.
🛠 Why it works: These techniques calm the nervous system and help them manage stress in the moment.
2. Positive Self-Talk & Affirmations
The way your teen talks to themselves matters. Negative self-talk fuels anxiety and low self-esteem, while positive affirmations build resilience. Encourage phrases like:
💬 “I am strong enough to handle this.”
💬 “This feeling is temporary.”
💬 “I am learning and growing every day.”
🛠 Why it works: Self-talk rewires the brain to handle challenges with optimism instead of fear.
Check out my Positive Affirmations for Teen Girls Card Deck HERE for 52 affirmations for your tween/teen girl.
3. Journaling for Emotional Clarity
Journaling isn’t just about writing—it’s a powerful way to process emotions. Encourage your teen to write about:
📖 What’s stressing them out
📖 What they’re grateful for
📖 How they handled a tough situation
🛠 Why it works: Writing releases emotions, provides perspective, and reduces anxiety.
Need a journal for your teen? Check out my best-selling Write Through It Journal HERE.
4. Movement as an Emotional Outlet
When emotions feel too big to handle, moving the body helps release built-up stress. Encourage:
🏃♀️ A quick walk outside
🕺 Dancing to their favorite song
💪 Stretching or a short workout
🛠 Why it works: Physical activity releases endorphins—natural mood boosters!
5. Healthy Distractions & Creative Outlets
Sometimes, taking a mental break is the best coping tool. Hobbies like:
🎨 Drawing, coloring, or painting
🎶 Playing music or listening to a playlist
📚 Reading a favorite book
🛠 Why it works: Creative outlets provide a positive escape and a way to express emotions without words.
Need a stress relieving coloring book for your tween/teen girl, click HERE!
6. Self-Care
Self-care is more than just bubble baths—it’s about meeting your physical, emotional, and mental needs. Encourage your teen to:
😌Prioritize sleep
🍏Eat healthy
🫙Drink plenty of water
🔌Have downtime to recharge
🛠Why it works: Taking care of themselves ensures they have the energy and resilience to handle challenges.
7. Knowing When to Ask for Help
One of the most powerful coping tools is knowing when to reach out for support. Help your teen identify:
👩🏫 A trusted teacher or mentor
👨👩👧👦 A parent or close family member
🧑⚕️ A school counselor or therapist
🛠 Why it works: Asking for help teaches emotional maturity, self-awareness, and problem-solving.
Final Thoughts
Teaching your teen healthy coping skills today means giving them lifelong tools for success, confidence, and resilience. The more they practice these strategies, the more naturally they’ll use them when emotions get overwhelming.
Encourage your teen to build their emotional toolbox, and remind them: they are stronger than they think, more capable than they realize, and never alone in their struggles. ❤️
💬 What coping skills have helped your teen the most? Share in the comments!
With love,
Dr. Charnetta