supporting stressed teens

Written By Kirsten Guard

SIMPLE TOOLS THAT MAKE A DIFFERENCE

Would you like to know how to help your teenager reduce stress, regulate their emotions, and become the best version of themselves? Is this something you’d like for your whole family?

Last year was a roller coaster of emotions for our family. My beautiful children were navigating life with separated parents, and my daughter was under immense pressure completing her last year at school. Honestly, I don’t know how we would have managed without kinesiology.

Kinesiology helps identify what’s really going on beneath the surface - the core cause of stress rather than just the symptoms.

Once we identify stress at its root, it breaks the mental loop of “I’m stressed, I’m stressed. I’m stressed”, “I’m not good enough” or “I’m going to fail!” Without deeper enquiry, the only options often feel like trying to relax, ignore the issue, or disconnect from it and let’s be honest, the problem is usually still there at the end.

Research shows students often report feeling envious, sometimes mislabeling it as general stress.

Comparing ourselves to others often leads to feelings of not being good enough, not as smart, good looking, popular, outgoing. Social media can be misleading. Brene Brown calls comparison The Thief of Joy - disconnecting us from our own happiness and progress by constantly measuring against others.

Sometimes we need a reminder to ‘stay in our own lane”.

How a Kinesiology Session Supports Stress

In a kinesiology session, we work to:

  • Identify the problem (name it to tame it)

  • Help to deal with feelings

  • Reframe our difficult situation into a positive one

  • Create change for better performance

Essential Healthy Habits That Support Teens

There are some key healthy “hygiene” habits that can make a significant difference to a teenager’s well-being and performance:

  1. Hydration
    Water is essential for physical performance, brain function, energy levels, headache prevention, and healthy digestion. Around 1.5–2 litres per day is recommended, depending on body size and activity levels.

  2. Healthy Diet
    A balanced diet supports growth, development, and emotional regulation. Reducing excessive sugar intake can help stabilise mood, energy, and overall health.

  3. Movement
    Movement benefits the entire body, including the brain. Regular exercise supports mental health, emotional balance, and improved sleep quality.

  4. Sleep
    Adequate sleep supports cognitive function, emotional regulation, and overall well-being. 8–10 hours per night is recommended for teenagers.

  5. Oxygen increases endurance and stamina and supports mental clarity and focus. Open the windows and doors, take short breaks in between study sessions outside and take some deep breaths.

Home Support Strategies

In kinesiology, we use muscle testing to ask the body’s wisdom what will best support the individual in relation to their stress and goals.

Some supportive outcomes have included:

  • Emotional Stress Release (ESR)

    Placing your hand on your forehead helps calm the nervous system, release built-up energy, reduce mental fog and overwhelm, and support clearer thinking and creativity.

  • Reduce screen time

    Try alternatives such as reading a book, spending time in nature, moving, breathing and turning off all devices an hour before bed to improve deeper sleep.

  • Positive affirmations
    Writing affirmations such as “I am strong,” “I am kind,” and “I am capable” to encourage self-esteem and self-acceptance.

  • Visualisation
    Visualising the desired outcome helps create new neural pathways, preparing the brain for success.

  • Breath

    Breathing helps regulate our nervous system. Inhaling energises us and delivers oxygen, while exhaling calms the body and mind. For a balanced approach, try box breathing—inhale for 4, hold for 4, and exhale for 4.

  • Future self-perspective
    Imagining what your 30-year-old self would say can help teens gain perspective when stress feels overwhelming. This approach supported my daughter immensely during her final exams.
    Try asking: “What do you think your 30-year-old self would say to you right now?”

  • Other strategies that support teens stress include practising mindfullness, journalling, hobbies, time management and building a strong social support network and making time to do fun things.

I am deeply grateful for the support kinesiology has brought to my family and so many people I’ve worked with in clinic. I would love to support you, your teenager, or someone you know in finding greater calm, clarity, and emotional balance.

Kirsten Guard
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Emotional stress release