Throughout history, teens have navigated the complex physical, emotional, social, and academic challenges of adolescence. This growth transition includes significant brain development, emotional fluctuation, and social pressure. Adults often tell teens, “Wait until you’re out in the real world…” As meaningful as the words may seem to adults, the teens are living in the real world – their real world – with difficult new paths to navigate, issues to comprehend and decisions to make.

Each generation is shaped by different economic, political and environmental inputs, and today’s technology-saturated teens have unique, modern influences. Psychologist and author Jean M. Twenge describes the landscape of today’s first generation growing up with smartphones. The smartphone has shaped teens’ habits for information gathering and social interaction, and as a result, shaped their mental health. Technology has replaced activities that once defined adolescence, developed life skills and prepared youth for adulthood. Twenge’s research has found that “new media options” make teens more lonely, anxious and depressed and undermine their social skills. She warns of a looming mental health crisis with rising rates of depression, anxiety and loneliness in teens.

Changes in technology, especially for teens, have initiated searches for solutions to counter the effects of the new stress in adolescence. Mindfulness is a top strategy to help youth work through concerns that are real to them.

Mindfulness is paying full attention to the present moment and really noticing what is happening here and now. It helps improve concentration, attention, and task accomplishment and has a calming effect. Practicing mindfulness can help teens control their moods when they are getting upset, under time pressure, or feel the need to gain self-control. Mindfulness can help them notice when they feel happier. Additionally, it may lead to more social awareness and positive relationships.

A white lotus flower, which is often a symbol of purity and enlightenment in mindfulness practicesMissionbe.org has created a list of the benefits of mindfulness in young people.

  • Reduced stress
  • Increased focus
  • Improved emotion regulation
  • Increased emotional intelligence
  • Increased empathy and respect
  • Increased resilience
  • Improved physical well-being
  • Improved creativity and collaboration

Photo: Adobe Stock

Specific mindfulness practices include:

  • Deep breathing – Using counting as a tool, breathe in for 4 counts, hold for 4 counts, then exhale completely to the count of 4, hold for 4, and repeat. This is called Box Breathing, with the benefits of deep breathing and a rhythmic cadence, which provides time to focus and relieve stress.
  • Gratitude journaling – Write down 3-4 things you are grateful for. Relate to each in terms of positivity and awareness of the good things in daily life.
  • Mindful walking – Go outside and walk for a few minutes, becoming aware of each step, the terrain, the sky, and the air. Enjoy each sense without the distraction of electronics, including music.
  • Pause before reacting – Take one deep breath before responding to any outside stimuli. This could include answering a question, a demand, a reprimand or a challenge. This step helps before taking a test and builds impulse control.

Adults play a crucial role in teens’ mental health. They help shape how teens explore challenges by creating a safe, nonjudgmental, supportive environment. This may involve encouraging mindfulness practices, open communication and emotional support as teens navigate the real world.

For those concerned about teens, author Sydney Sheppard’s Growth Mindset for Teens offers specific insight into building skills to manage the stresses of teen life. The free workbook download is available online and offers an intentional means of including mindfulness in each day.

 

Roubie Younkin is an MSU Extension Agent in Valley County.