If Your Is Teen Feeling Stuck, Anxious, or Overwhelmed? Try Mindfulness

In an ideal world, every teenager would be able to understand what is most important to them and know how they can honor their truest aspirations. But in an environment of peer pressure and parental expectations, many teens experience an increase in stress, anxiety and depression. Unsurprisingly, during the school year, teens report higher levels of stress than adults do.

The increased demand in academic studies and extracurricular activities, physical and emotional growth, the looming presence of financial or family problems, evolving relationships with friends and dating, is already a huge mental burden for teens to carry.

On top of that issues related to bullying, ever-present discrimination, the realities of poverty, violence in the community, as well as any existing health conditions and ongoing health concerns with the coronavirus pandemic, can bring much higher levels of stress than ever before.

At any given time, these factors of everyday life for teens can make growing into their own a substantial challenge.

Adding on planning for the future and mulling over decisions of the past, our teens can easily get caught up in unproductive judgements and emotional reactions that can result in them feeling stuck or constantly in crisis mode.

Recent statistics from the American Psychological Association support that more than half of teens say they’re not doing enough to manage their stress.

Learning to live a happier and less stressful life can prevent teens from thoughts and behaviors that could hurt them or people around them. With healthy interventions and powerful tools like mindfulness, teens can learn to deal with stress in effective ways.

While some people may think higher education is too much of an investment of time and money upfront, it turns out the benefits consistently outweigh those costs – especially for young African American men. Read on to learn the top 6 benefits of higher education that show the importance of young African American men going to college.

What is Mindfulness?

Mindfulness is a practice of cultivating a sense of self-awareness and using reflection to enhance your sense of well-being. In a mindful mental state, you are able to focus your awareness on the present moment without judgement. With a judgement-free focus on the present moment, we calmly acknowledge and accept our current state of being, emotionally and physically. When we concentrate on what we are doing and feeling right now, we begin to develop skills to recognize and let go of unnecessary and unhelpful distractions as they arise.

With roots in Buddhism, mindfulness started to gain popularity in Western practices in the 1970s, when it was established as a therapeutic intervention for stress by clinical psychologists and psychiatrists.

Simply put, mindfulness is an exercise and process of living a more intentional life and being present in the moment. There is no right or wrong way to practice mindfulness, as cultivating awareness can mean something different for everyone. It’s helpful to think of mindfulness as a mindset and a way of life, instead of a specific action or something that you do. Bringing 100% of your attention to the situation at hand, whether it’s brushing your teeth or reading a book, is practicing mindfulness. Just be in that moment, and you will achieve mindfulness.

By paying more attention to the present moment, including your current thoughts, feelings, and the state of the world around you, you can improve your mental well-being.

We all benefit from mindfulness because we are able to free ourselves from being reactive and have a more proactive approach to life. In other words, as a result of practicing mindfulness, we have the power to respond to our environment in a different way.

Mindfulness for Teens

When faced with the everyday stresses of teenage life, or when up against a difficult or complicated assignment, mindfulness can help teens pay attention more effectively, be less distracted, and stay calm under stress.

For example, taking a moment to check in internally before starting a test will position teens to recognize how they are feeling in that moment and use that awareness to make the best decision for themselves in that situation.

Without that moment of reflection, your teen is at risk of reacting from an unconstructive place and having significantly less control over their actions. Focusing on the present enables teens to take a pause and continue in a more thoughtful way. Over time, teens will start to have a better idea of what triggers them and what they can do to avoid that feeling. Ultimately, this practice will provide your teen with a much more positive outlook on life, even in tough circumstances.

This Positive Impact Starts with Just One Mindful Moment.

In recent years, numerous research studies have proven that mindfulness has many psychological, cognitive, and physical benefits. One study demonstrated that mindfulness practice leads to higher self-reported measures of optimism and positive emotions for students. Another outlined the benefits of mindfulness for teens, including lower rates of anxiety and depression, better sleep, stronger relationships, and increased sense of self-awareness.

Teens can easily incorporate mindfulness into their daily routines by practicing:

Mindful eating

To do this, focus your attention on your food. It doesn’t matter if it’s a meal, snack, or chewing gum. With your eyes open or closed, simply notice how your food feels in your mouth or in your hand. Does it have a smell? A particular taste? Chew slowly and notice how you feel after each bite.

Mindful breathing

For this practice, you’ll focus on how it feels to inhale and exhale. Breathing normally, can you feel the air entering your nostrils or your mouth? When you inhale, visualize how the air fills your lungs and notice that silent relief you feel when you exhale.

Mindful exercise

Whether you’re on a walk, at the gym, or working out at home, you can cultivate mindfulness in exercise. Start in slow motion and take a moment to acknowledge how your body moves as a cohesive unit and how this exercise impacts your arms, chest, legs, and feet differently.

Mindful speaking

When speaking mindfully, take time to choose your words. What words seem calm or soothing to you? Say them silently and with intention in your mind. Now, try saying them out loud. Notice how your voice sounds, in your head and out loud.

In all mindful practices, it’s normal if your attention starts to wander after a minute or so. If that happens, just bring your attention back to what you were focusing on. As with many new skills, practice makes perfect. The most important aspect of mindfulness is reconnecting with your mind and body.

The Blue Heart Foundation is passionate about helping our members to live in the present moment, with kindness, self-compassion and curiosity. Teenage years are for exploring – this is the time when our teenagers begin to develop ideas of what they want to do in life and what type of person they want to be, so it is important that they maintain optimal mental health.

The Blue Heart Foundation Announces New Mindfulness Program for Young African American Males

The Mindful Heart program, sponsored in part by the Strong Family, Thriving Communities (SFTC) coalition of The San Diego Foundation, aims to provide young African American men with the confidence and the tools they need to manage life’s challenges while maintaining an appreciation and awareness of positive life experiences.

True to Blue Heart’s mission of equipping young African American men to develop the vision and purpose they need for a successful and fulfilled life, The Mindful Heart program will enable members to build a character that commands respect, esteem, and admiration within themselves and their community.

“In our community, depression and anxiety issues are not talked about, especially when it comes to our boys. We have to change that narrative and look out for the emotional health of our youth, so they don’t carry it into their adult lives,” – Tracy Morris, Executive Director

If your son is not yet a member of The Blue Heart Foundation and you are interested in The Mindful Heart Program, learn more about becoming a member of the H.E.A.R.T. Academy here. Member applications are now being accepted through January 1st, 2021.

For more information on The Mindful Heart please send us an email at support@theblueheartfoundation.org  or call Tracy Morris, Executive Director, at 619-410-7944.