11 Self-Care Ideas for Teens

Growing up today is tough. Many teens today feel overwhelmed with academic pressures, sports, friends and social circles, and navigating the digital world. Even before the pandemic, research showed that anxiety and depression were the number 1 problem teens experience — in fact, over 70% of teenagers said it was a “major” concern. The problem has only worsened since COVID. 

The American Psychological Association (APA) recently reported that COVID-related stress caused anxiety symptoms to soar during and after the pandemic. While traditional therapy and medication are still gold-standard treatments, learning the importance of self-care for teens is a life skill that can be used for the rest of your life. Taking care of your mental, emotional, and physical health is an essential part of self-care, but it’s about more than just pampering yourself.

To help, we’ve put together a self-care checklist for teens. These practical tools are all research-backed, and they’ve proven effective in relieving stress and anxiety. Best of all, they’re the type of self-care activities for teens that can be fun, too. 

1. Take a Digital Detox

While some studies show that an estimated ⅓ of adolescents are on digital devices more than 4 hours a day, recent research found that electronic media exposure for 11 – 18-year-olds likely totals closer to 11 hours per day.  

Social media scrolling and marathon gaming sessions are linked to increased stress, depression, anxiety, low self-esteem, and decreased self-confidence. Because of this, the effects of social media on teens are paramount to address. One of the best self-care ideas for teens is simple: take a break — especially in the hours before bedtime. Detoxing from devices can improve sleep and boost teen mental health.

“Former employees of social media platforms have come forward and even testified in front of Congress about the effects of their platform’s content on teens’ mental health. The content and constant exposure has been shown to increase depression and anxiety.”

– Talkspace therapist Dr. Karmen Smith LCSW DD

2. Journal 

Research suggests journaling can relieve anxiety and stress and improve overall mental health. Studies show that the positive effects of journaling regularly include emotion regulation and decreased mental distress. Journaling for mental health can become an effective way to help teens process emotions, set goals, and reflect on personal growth. 

It’s also an excellent tool for monitoring unhealthy thoughts and behavior patterns to identify stressors and develop coping tools. 

3. Pamper Yourself with a DIY Spa Day

When life feels too much, hitting pause and treating yourself to some pampering can go a long way. Even a DIY spa day can be one of those perfect self-care activities for teens looking to unwind, relax, and relieve stress and anxiety.

Spa days don’t have to be expensive — try making a homemade face mask, taking a bubble bath, or using a shower or bath bomb for a mini-retreat you can enjoy right in your bathroom. Not only does taking care of yourself feel good, but according to studies it can be a buffer against depression.

4. Take a Nature Walk

Connecting with the world through nature can bring peace and reduce stress and anxiety. Research has shown that nature exposure lowers stress levels, so whether you’re strolling through the park down the street or hiking, getting outdoors can be incredibly therapeutic.

5. Listen to Music

Music is uniquely healing, is linked to mood regulation, and can even be motivating. If you’re feeling down or just need a quick pick-me-up, listening to your favorite songs can be an effective way to boost your mood. 

Making a playlist for different moods — whether it’s for studying, relaxing, going to sleep, or taking a break to dance it out — is a type of self-care for teens that costs nothing.

Don’t forget about the power of live music. Going to live concerts or joining your school band is an excellent way to immerse yourself in the powerful properties of sound. 

6. Practice Meditation & Deep Breathing

Mindfulness meditation and deep breathing exercises are game-changing practices that can instantly change your mindset the next time you feel anxious or stressed. They’ll help you relax and feel a sense of calm, and studies have found that mindfulness can improve focus and amplify concentration, and diaphragmatic breathing can reduce stress and enhance attention. 

7. Explore Creative Outlets

Getting lost in creativity can have a positive effect on mental health. For some people, this means painting or crafting. For others, doodling on a sketchpad can be a great stress relief. 

While many studies in the past linked anxiety to creativity, growing bodies of research now support the concept that being creative is one of the best self-care tips for teens that can reduce depressive symptoms. 

“Teens have the most powerful tool ever developed in their hands – phones. This small computer can be used for passive entertainment and fuel your goal-setting by going out and experiencing horse riding after viewing a video. You can take flying lessons rather than just watching others do it. Use this tool to spur your next adventure.”

– Talkspace therapist Dr. Karmen Smith LCSW DD

8. Exercise

It’s well-known and accepted that exercise improves mood and emotional resilience against acute stress. Working out releases endorphins, also known as natural mood boosters. These “feel-good” hormones help reduce pain perception and create positive feelings in the body. Whether you love dancing, doing yoga, or playing a team sport, finding a physical activity can do wonders for your mood and energy levels.  

9. Nourish Your Body with Healthy Eating

Nourishing your body with healthy food is a must if you want to improve your mental health. In studies, a balanced diet that includes a regular intake of nutritious meals and snacks positively affects psychological wellness and can boost mood and improve energy levels. While it’s OK (and even healthy) to indulge occasionally, try to stay committed to maintaining a healthy diet most of the time.

10. Get Adequate Sleep

A meta-analysis of 65 trials found that improving sleep quality undeniably leads to enhanced mental health. In short, sleep is a crucial element in the self-care equation. Too often, teens sacrifice sleep to accommodate the heavy demands of their studies, social life, and extracurricular activities. A consistent sleep routine, where you get 8 to 10 hours of sleep a night, is vital for teen mental health. 

Have trouble relaxing or unwinding in the evenings? Try establishing a regular bedtime, creating a pre-sleep ritual, and avoiding screen time for at least an hour before getting ready for bed.

“Teens need about 10 hours of sleep, more than adults require. The teen brain is developing and needs deep sleep to learn everything taught in school that day. Our resting time is when we set ourselves up for success the next day. A nightly routine with no screen time an hour or two before bed is key to getting productive sleep.”

– Talkspace therapist Dr. Karmen Smith LCSW DD

11. Connect with Your Social Circle

Don’t forget to spend quality time with friends and family, participate in school clubs, or join community groups. As you establish social circles, these connections can double as a support system when needed. These social ties can foster positivity as you practice self-care.

Prioritize Your Well-Being at Talkspace

Self-care for teens is not a luxury today. The journey through the teenage years is taxing, emotionally and physically. Having a self-care checklist for teens like this one is vital. It can help you learn to recognize when you need help, should slow down, or it’s time to take care of your mental and physical health. Having the tools and know-how to do so can make all the difference in the world. 

If you find that these self-care tips for teens aren’t enough, consider seeking out professional mental health support. Not sure where to start? Check out our guide on how to get therapy as a teenager.

At Talkspace, we offer convenient and effective therapy for teens. From the comfort of your home or wherever you choose, you can talk to a therapist about your struggles or everyday life. Get connected with a therapist today.