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Mind-Body Techniques: Anxiety in Teenagers

by Christine Peace, Behavior Coach

Mind-body techniques can be highly beneficial for teenagers struggling with anxiety. They are holistic, addressing both the mental and physical aspects of anxiety symptoms. These include activities such as diaphragmatic breathing, yoga, and progressive muscle relaxation, which help to become more attuned to the physical sensations of anxiety, learn to relax, and develop strategies for managing their stress. Additionally, mind-body techniques can help teenagers to better understand their thoughts and emotions and learn how to manage them in a healthy way. Mind-body techniques can be used to reduce the physical symptoms of anxiety, as well as to create a more positive relationship between the mind and body. With regular practice, teens can learn to recognize and address their anxiety in an effective manner, allowing them to better cope with the challenges of everyday life.

Diaphragmatic breathing refers to deep, mindful breathing that comes from one’s diaphragm, instead of belly breathing. It is controlled, and allows for concentration on one’s internal experience, while also assisting in tuning out external stimuli. These practices can be crucial in anxiety management, as they aid in the self-regulation of feelings and thoughts.

Used with diaphragmatic breathing, yoga is another invaluable mind-body technique for teenagers struggling with anxiety. By addressing physical and mental factors, yoga can help teenagers reduce their stress and tension. In this way, teenagers can gain a heightened awareness of their body and its reactions to different situations. Further, practicing yoga regularly has been shown to be an effective way for teenagers to gain a greater sense of control over their emotions and to develop more coping strategies for dealing with anxiety.

Yoga offers a variety of poses that can help to reduce stress and anxiety by focusing on mindful breathing, stretching, and relaxation. It can also help teenagers to gain a sense of empowerment, as they become more confident in their ability to manage their emotions and create positive changes in their lives. By learning to find balance and peace through the practice of yoga, teenagers can gain a greater sense of self-esteem and well-being. Regular yoga practice can also help teenagers to develop healthier habits, such as eating better, sleeping better, and managing their time more effectively.

A third, powerful mind-body technique that can be used to help teenagers manage their anxiety is progressive muscle relaxation. This technique involves systematically tensing and then relaxing each muscle group in the body in order to reduce physical tension and promote relaxation. With practice, teenagers can become more aware of the physical sensations associated with their anxiety, such as tightness in the chest or tension in the shoulders, as well as learn how to recognize and reduce these sensations. Additionally, progressive muscle relaxation can help teenagers practice focusing and controlling their breathing, which can be a useful skill for managing anxiety. In these ways, progressive muscle relaxation can be an extremely effective tool for teenagers to use to help cope with their anxiety in a healthy and mindful way.

In summary, mind-body techniques described above are some, but not all, of the most effective methods for teenagers in managing their anxiety. These techniques help teenagers to become more aware of their bodies and emotions, as well as learning to relax and develop coping strategies. These practices can help teenagers to gain a sense of control over their anxiety and to better manage their thoughts and emotions. With consistent practice, not only can the techniques help to reduce anxiety in the short-term, but they can also equip teenagers with essential tools to promote long-term mental well-being.


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