Studies show today’s teens suffer more from anxiety and stress than any American generation before them. Think about that. That’s a lot to say considering American teens survived world wars, the depression and such. Therefore, relaxation skills for teens are essential.

Relaxation techniques provide beneficial ways of dealing with stress. If these and others are put into practice, teens have a better chance of avoiding unhealthy coping mechanisms, such as substance abuse and self-harming.

Scientists are bringing new research to the forefront regarding natural and holistic relaxation techniques. And therapists and healthcare professionals are offering young people these effective alternatives to medication.

Yoga

How does yoga relieve anxiety? Researchers theorize that the mindful movement and breathing done in yoga activates the relaxation response. Therefore, yoga moves us out of the sympathetic nervous system (“fight or flight”) and moves us into the parasympathetic nervous system (“rest and digest”) system.

In a 12-week study, participants either walked or did yoga for an hour three times a week. The yoga group showed greater showed greater improvement in mood and anxiety.

Breath

Conscious, controlled breathing is one of the easiest and most immediate ways to relax the nervous system. Slowing the breath moves us into the relaxation response.

Teens can effectively use a deep breathing exercise to relax before tests, calm down when they’re feeling upset or stressed, and get to sleep more easily.

“Space in the breath creates space in the mind for quiet and concentration,” says Nicole Renée Matthews

A 2016 study, scientists at the Medical University of South Carolina divided 20 healthy adults into two groups. Next, one group did two sets of 10-minute breathing exercises. At the same time, the other group read a text of their choice for 20 minutes.

During these activities, researchers tested the subjects’ saliva at various intervals. Hence, the results showed that the saliva of participants who did the breathing exercise had much lower levels of three specific cytokines (proteins produced by cells). These cytokines are associated with stress. As a result, researchers concluded that the breathing exercises produced a measurable decrease in stress.

Meditation

Research shows that mindfulness-based exercises like meditation help decrease anxiety, depression, and stress. Furthermore, they improve mental health and quality of life.

In fact, a study showed that meditation is more effective than a vacation for improving mental health and increasing relaxation. A total of 90 participants were divided into three groups. The group of experienced meditators went to a meditation retreat. Moreover, a group who had never meditated also did a meditation retreat. Furthermore, the third group did not participate in meditation. Instead, they listened to health lectures and did fun vacation activities for a week. Afterward, everyone felt more relaxed.

However, 10 months later, researchers went back to the participants. And they found that both the regular and the new meditators still showed significant improvements in anxiety and depression levels. However, the vacationers had returned to the same levels they showed before the vacation. Therefore, meditation clearly has a powerful and long-lasting impact on state of mind.

Music

Scientists have found that rhythm has a significant impact on the nervous system. Specifically, simply listening to music has a measurable positive effect on the psychobiological stress system.

Research done with depressed adolescents showed that sound therapy shifted their brain activity and levels of cortisol (the “stress hormone”). As a result, researchers concluded that music had relaxing effects on their physiological and biochemical measures. Other studies show that music therapy reduces frustration, anger, and aggression.

Visualization

Mental imagery and visualization are powerful tools for dissolving physical and mental tension. When teenagers practice positive visualization, they learn how to regulate their emotions and relieve stress.

“Visualization bypasses our logical (or illogical) mind by tapping into a global sense of ourselves and our emotions. It allows us to remember emotions, or to promote an emotional state connected to certain contexts,”

—Dr. Michel Mennesson, MD