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Helping your teen learn to regulate emotions can feel like navigating a maze. They may not always know how to express their feelings, and you may not always know how to guide them. In this guide, you’ll find practical activities and coping strategies that can help your teen develop healthier ways to manage their emotions.
15 emotional regulation activities for teens
1. Mindful observation
Mindful observation helps your teen feel calmer by focusing on one thing, like their breath or a nearby sound. This quiet attention gives their mind a break and creates space to choose how to respond.
One study found that when teens practiced mindfulness every day for eight weeks, their brain activity increased by 25%.
This boost was linked to better emotional intelligence — staying calm in the face of strong emotions and making thoughtful choices.
To practice this activity, have your teen sit quietly and notice their breath, a sound, or how their body feels. If a thought or feeling shows up, they can label it gently and bring attention back, slowly adding time as they feel ready.
2. Deep/mindful breathing
Deep breathing helps your teen relax by slowing their heart rate and calming the nervous system.
Research indicates that slow, guided breathing can improve heart rate control and lower blood pressure in children aged 9 to 13. Another study found that teens who practiced a breathing method called Bhramari for six months showed more relaxed heart rhythms, which signals a calmer emotional state.
Have your teen breathe in through the nose for four counts, then out through the mouth for six to eight counts. Guide your teen to try this for a few minutes daily, especially after school or before bed. Using a video can help keep them focused and make it easier to follow.
3. Body-scan meditation
Body-scan meditation helps your teen slow down and connect with their body by paying attention to one area at a time. This gentle attention supports self-awareness and helps ease tension, guiding the body into a relaxed state.
In one eight-week study, teens practiced guided body scans, yoga, and sitting meditation. Even shorter body scans, lasting just 10 to 20 minutes, helped teens connect more clearly with their thoughts and emotions.
Tell your teen to sit or lie down in a quiet space. Guide them to move attention through their body slowly: Have your teen start by curling their toes. Help your teen focus on one area of their body at a time.
Ask them to notice their calves, then gently tense and release their thighs, feel their belly rise and fall, relax their chest, let their arms rest, and finally soften their face.
4. Guided meditation
These programs combine short meditations, simple movement exercises, and body awareness practices to help teens manage stress and emotions.
In a pilot study, high school seniors who practiced yoga with a teacher for just 10–15 minutes in class over six sessions reported feeling less upset and experiencing fewer physical complaints.
A larger follow-up study found that teens in the same program had lower stress and used more helpful ways to manage their emotions than those who didn’t participate.
Look for a school or online course that offers weekly sessions to get your teen started with short guided meditations. Ask your teen what they notice after each session, and help them use the practices during daily stress.
5. Progressive muscle relaxation (PMR)
This activity teaches teens how to recognize and release physical tension by using a rhythmic sequence of muscle tightening and relaxing to help their bodies settle into a calm state.
Turkish high schoolers who practiced PMR twice a week for eight weeks had lower stress, anxiety, and depression than their classmates.
Another study found that regular PMR helped stabilize the stress hormone cortisol, even if teens didn’t always notice a change in their stress levels.
Have your teen sit or lie down comfortably. Guide them to tighten and release each muscle group, starting with their toes.
Guide your teen to move upward through their calves, thighs, stomach, chest, arms, and face. For each area, have them hold a gentle squeeze for about five seconds, then release it.
6. Physical activity (aerobic exercise)
A meta-analysis of 10 studies found that teens who exercised for 20–60 minutes, 2–5 times a week, showed better emotional control and less time stuck in negative thoughts. A review of 35 studies found that moderate aerobic and strength workouts three times a week significantly lowered stress, anxiety, and depression.
Physical activities, such as cardio exercises, help teens regulate their emotions by promoting brain-body balance and boosting their mood.
To get started with exercises, aim for 30 minutes of movement three times a week, and let your teen choose something they enjoy.
Mix cardio, such as walking or biking, with strength exercises, and remind them that even small, regular activities can help support emotional balance and resilience.
7. Yoga & Tai Chi mini-flows
These gentle practices link breath with physical movement to help teens feel more grounded and calm. They can ease physical tension and boost emotional balance by building body awareness.
In a review of 10 studies with over 1,200 teens, Tai Chi and Qigong—an ancient Chinese practice that combines gentle movement, breathing, and focus were found to reduce anxiety, depression, and cortisol, a stress hormone.
To practice these activities, try a 5- to 10-minute video featuring simple moves, such as arm circles or slow side stretches, synced with calm breathing. Practicing together before or after school helps build comfort and a sense of rhythm.
8. Expressive journaling
Expressive journaling is a coping skill where teens write down their thoughts and feelings in a private notebook. This practice can help them understand emotions better, reduce stress, and sleep more peacefully.
In a 2025 study of Indian teens preparing for major exams, those who journaled daily for two weeks reported better emotional control and sleep.
A review of 21 studies also showed expressive writing helped teens reduce distress and feel more settled at school.
Encourage your teen to write for 10 to 15 minutes each day about what they felt and why. Keep it low-pressure and private, and remind them that including emotions and thoughts can help them see things more clearly.
9. Gratitude letters
Gratitude writing helps teens focus on what they value, which can boost mood and reduce stress.
In one study, 6th- and 7th-grade students who listed what they were thankful for over two weeks reported feeling happier and more satisfied, even a month later.
Another study found that teens who wrote thank-you letters had greater emotional benefits than those who wrote about hassles or kept gratitude lists.
Ask your teen to write a short note once a week thanking someone who helped them. They don’t need to send it; just writing it down can be enough to shift perspective and lift the mood.
10. Cognitive reappraisal (thought-reframing)
Cognitive reappraisal helps teens learn how to spot unhelpful thoughts and replace them with more balanced ones, which can ease emotional reactions.
One study found that teens with depression practiced replacing upsetting thoughts with calmer ones over four sessions, which led to fewer cycles of overthinking and emotional overwhelm.
In another study, younger teens reported feeling happier and less anxious immediately after learning to shift their thinking to positive ones.
Explain to your teenager how thoughts influence their feelings. Help them notice when a thought feels extreme or unkind and guide them to rephrase it with something more accurate or compassionate.
11. Positive memory recall
Recalling or writing about meaningful positive memories helps teens strengthen their mood and shift out of negative mental patterns.
A Belgian study found that teens who participated in six sessions focused on recalling happy events reported feeling less emotionally flat afterward.
Similarly, a 2023 study found that teens who practiced bringing up specific good memories had fewer negative thoughts and lower depression scores.
Encourage your teen to describe a moment when they felt proud, happy, or close to someone they care about. Help them include small details, where they were, who was with them, and how it felt, so they can mentally relive that memory and boost their mood.
12. Music therapy
Music therapy uses music to help teens understand and process their emotions, promoting a sense of calmness and control.
In a study using a mobile app, teens who created emotion-based playlists improved in emotion regulation over several months.
Another study found that group music sessions, which included rapping, singing, and writing, helped teens reduce emotional struggles and lift their mood from one session to the next.
To get started with using music therapy techniques, ask your teen to create playlists that match and shift their mood.
Singing, writing lyrics, or playing music with others can also provide a safe way for them to express emotions and feel connected.
13. Art-based expression
Creating art through drawing, painting, or collage can help teens express their inner feelings without needing words. These creative practices offer a safe space for release and can also create a calming, focused state.
A meta-analysis of six studies with over 400 children and teens found that art therapy led to significant drops in anxiety.
Another study found that teens who participated in clay art once a week for six weeks showed better emotional control and signs of lower stress.
Encourage your teen to choose an art activity they enjoy and create freely without worrying about the result. Give them quiet time and space, and let the process be about expression, not perfection.
14. Animal-assisted therapy
Spending time with trained animals, such as dogs or horses, can help teens feel calmer, less lonely, and more emotionally steady.
In one study, teens who participated in daily sessions with therapy dogs demonstrated stronger emotional awareness and better emotional control compared to those who worked with robot dogs or had no sessions at all.
A review of 24 studies found that animal-assisted therapy helped young people improve their emotional balance and recover from trauma-related symptoms.
Find a local therapy-animal program, or explore safe and supported ways for your teen to spend time with pets. These moments of connection can bring comfort, co-regulation, and a sense of trust.
15. Virtual reality (VR)–based relaxation
Immersive VR experiences that showcase natural scenes or provide calming guidance can help teens relax, take a break from stress, and develop self-regulation skills.
A 2022 study found that teens who used nature-based VR at home reported feeling calmer immediately after each session.
A newer 2024 study showed that using a co-designed VR environment for 3 weeks helped teens reduce stress and boost mood, especially with frequent use.
Support your teen in trying VR programs that focus on relaxation or mindfulness. Encourage them to incorporate these tools into their daily routine, especially during times of stress or transition.
Final thoughts
These tools won’t change everything overnight, but they can give your teen the space to breathe, reflect, and feel more in control. The activities help build emotional regulation, especially when practiced consistently and without judgment. Try adding a daily affirmation to the routine as a reminder of their strengths and efforts. Start small. Practice together. And remember, emotional growth is a journey, one that is yours, too.
Taking the next steps
Helping your child with emotional regulation often means learning how to support them in the moment and how to talk with them in ways that help defuse emotional overload. These guides can help you keep making progress:
- Emotional regulation skills — Learn how to equip your teen with the right skills to practice these activities with you.
- Active listening skills — Learn to listen so your child feels heard and supported.
- How to talk to a teen who doesn’t want to talk — Learn how to open the door for conversations that can reduce emotional buildup.
- Teen loneliness — Explore how isolation can make emotional regulation harder and how to reconnect them socially.
Residential Treatment for Teens
If your teen often feels overwhelmed, shuts down, or reacts with intense emotions they can’t seem to manage, they may need more support than what’s possible at home.
Our residential program helps teens understand their feelings, learn coping skills, and practice healthy emotional responses.
We support families in our facilities in Arizona and Idaho.
Call for more information.
(855) 506-1906
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