20 Coping Skills for Middle and High School Students

As part of our coping skills series blog posts, let's explore what's happening for teens and how to support them with coping at different ages.  Middle and high school students face unique challenges as they transition from childhood to adolescence and prepare for adulthood. They have ever increasing academic and social demands, and roughly 1 in every 5 teens are experiencing anxiety and depression symptoms. Providing teens with coping skills they can use independently is essential for their emotional health. 

Here are 20 coping skills appropriate for middle and high school students.

1. Deep Breathing: Practice deep breathing exercises to reduce stress. This technique helps lower heart rate and promotes relaxation, making it easier to handle anxiety-inducing situations. Especially important is breathing until the belly expands, as that helps with vagus nerve stimulation - which trigger's the brain's relaxation response.
2. Journaling: Writing about their feelings can be very therapeutic. It helps students process their emotions, gain insights into their thoughts, and identify patterns in their reactions.
3. Exercise: Physical activities like running, biking, or swimming release endorphins, which improve mood and reduce stress levels. Regular exercise also promotes overall health and well-being.
4. Reading: Reading for pleasure can be a great escape, allowing teens to immerse themselves in different worlds and take a mental break from their own stressors.
5. Drawing or Painting: Art is a powerful way to express emotions and creativity. It provides a non-verbal outlet for feelings that might be hard to articulate.
6. Playing a Musical Instrument: Music can be a powerful way to express feelings and reduce stress. Playing an instrument requires focus and discipline, which can be both engaging and calming.
7. Meditation: Simple meditation exercises can help calm the mind and body, promoting mental clarity and reducing stress. Regular practice can enhance emotional resilience.
8. Walking in Nature: Nature walks provide a break from the daily routine and a chance to connect with the environment. Being outdoors can improve mood and reduce stress.
9. Listening to Music: Curate playlists of calming or uplifting music. Music can significantly impact mood, providing comfort and motivation.
10. Cooking or Baking: Preparing food can be a creative and enjoyable distraction. It also teaches valuable life skills and can be a fun way to relax.
11. Yoga: Practicing yoga can help with relaxation, flexibility, and stress relief. It combines physical movement with mindfulness, promoting overall well-being.
12. Playing Sports: Engaging in sports can improve mood, reduce stress, and promote teamwork and discipline. It also provides a physical outlet for pent-up energy.
13. Crafting: DIY projects and crafts can be both fun and relaxing. Creating something with their hands can provide a sense of accomplishment and distract from stress.
14. Talking to a Friend: Encourage open communication with trusted friends. Sharing feelings and experiences can provide support and reduce feelings of isolation.
15. Gardening: Caring for plants can be a peaceful activity that teaches responsibility and patience. It also provides a sense of accomplishment.
16. Practicing Mindfulness: Mindfulness exercises can help manage stress by promoting present-moment awareness and reducing negative thinking patterns.
17. Pet Care: Spending time with pets can provide emotional support and reduce stress. Pets offer companionship and unconditional love.
18. Volunteering: Helping others can improve their own emotional well-being. Volunteering fosters a sense of purpose and connection to the community.
19. Creating Art: Engaging in creative activities like painting or sculpting provides a way to express emotions and relieve stress.
20. Using a Stress Ball: A simple way to manage tension and anxiety. Squeezing a stress ball can release physical tension and provide a sensory distraction from stress. You can also use our guide for Progressive Muscle Relaxation if you'd prefer that over a stress ball.

Tips for Parents

• Modeling Coping Skills: What parents demonstrate is often more significant than what they say. By effectively managing your own stress, you provide a powerful example for your children to follow. Show them how to use these coping skills in daily life.
• Seeking Help: If your teen is struggling, don’t hesitate to seek help from our team. Coping skills are beneficial both in response to stressors and as a preventative measure to handle stress more effectively.

Teaching children and teens effective coping skills is essential for their emotional development. By providing age-appropriate strategies and modeling healthy behaviors, parents can help their children navigate the ups and downs of life with greater ease and confidence.