How Teens Can Benefit From Practicing Mindfulness

Mindfulness – What’s in it for me?

What the heck is mindfulness? You’ve probably heard this concept in suggestions to “Mind your step!” or “Be mindful of what’s going on.” Dr. Kabat-Zinn made mindfulness popular in the US about 50 years ago. Big takeaways are that 1) mindfulness is a lifestyle and not a quick trend, and that 2) it’s all about being in your body, being present in the world surrounding you, noticing how you think and feel, and showing kindness to yourself along the way.

Benefits of Mindfulness 

If mindfulness seems interesting, it’s because it is! Practicing mindfulness can really improve your mood and your relationships. Studies suggest that mindfulness can build self-compassion, self-esteem, resilience, healthy relationships, and improved mental health among students. It might also reduce depression, anxiety, and stress.

Some Challenges With Achieving Mindfulness

Like forming any habit, though, there may be times when it’s tough, and sometimes uncomfortable, to practice. 

For example, if you’re upset about something, at first it feels weird to stick with the feeling as it moves through you. For me, I tend to reach for distractions when I’m in a bad mood – whether that’s diving into my phone for games or using my laptop to watch TV. However, I’ve learned that if you stick with the bad feeling for a few minutes, it tends to go away more quickly. You feel better once your body has a chance to process and accept the feeling, rather than ending up restless after ignoring it with a movie. 

There are two warnings here, though. First, it is okay to sometimes need a distraction. When a feeling is so big that it hurts, take a walk. Read a book. Talk to a friend. Then, when the feeling isn’t as loud, try to stick with it. Second, just because you accept bad feelings does not mean you accept the bad things that happen to you, like bullying or the loss of a loved one. When you feel ready, sit with the feeling and take it in. It is okay to realize that what happened to you might’ve been unfair, wrong, or tragic.

Some Ways to Practice Mindfulness

Here are some ways to practice mindfulness and make it a habit worth sticking with:

Keep a journal

Every day, take five minutes to reflect on your day – what you liked and didn’t like, what you noticed, and what you are excited about. You could even try to label any emotions that came up during the day or while journaling. Check out feelings wheels.

Notice how the brain and body connect

After you answer a question wrong in class or forget to do a chore, do you physically feel a knot in your stomach? Try introducing self-compassion in these moments. A quick “Hey, you’re doing your best, keep it up” can help get you back on track.

Scan your body

This exercise is what it sounds like. While taking some steady breaths, notice each body part and get curious about how you feel, what you see, and what you hear. Enjoy the calm and clarity that will come after making this mindfulness practice and others a regular part of your routine.

Still not sure mindfulness is for you?

Take a moment to reflect on and explore these questions. If you’re answering yes, checking out mindfulness might be worth your time.

• Do I get upset with myself for having feelings that feel wrong or don’t make sense?
• Do I walk from class to class without noticing what I’m doing or how I’m feeling?
• Do I break things because I’m not paying attention or because I’m thinking of something else?
• Do I forget a person’s name almost as soon as I learn it?

Next Steps

Feel free to share the idea of mindfulness with your friends and parents, and explain how they can benefit from it. Spread this helpful lifestyle and effective ways to live it. 

If you want to learn more about mindfulness and how to practice it, look into the resources in your neighborhood, and even nationally:

Mindfulness Institute for Emerging Adults – Free Guided Meditations

Black Lives Matter Meditation for Healing from Racial Trauma from Dr. Candice Crowell

Greater Good Science Center – Mindfulness

If you are interested in learning more about mental health, please visit here for a collection of resources from CPTC or here for resources from the JED Foundation. If you need more support, explore here with your parent or caregiver to find a counselor. Here are some tips for having this conversation. And, if you are in a mental health crisis, including thinking of hurting yourself, call 988.

This article was written by Marie K., LSW. Marie is a graduate student intern at CPTC, currently pursuing her MPH at the University of Pennsylvania. She is a public health social worker dedicated to improving health justice for families through both clinical and macro practice.