Life as a teen can be overwhelming. Whether it’s school, friendships, or everyday challenges, coping skills for teens can help us manage emotions.
Coping skills are strategies that help us manage stress, emotions, and tough situations in a healthy way so that life feels more live-able.
The American Academy of Child & Adolescent Psychiatry recommends that teens learn coping skills as part of stress management.
In this guide, we’ll break down nine essential coping skills categories and how they can be used in daily life.
You’ll also see a video where I teach you each category of coping skills.
If you’d like to download our free list of 76 coping tools (the complete toolbox), you can download the complete list here.
What Are Coping Skills For Teens?
Coping skills are tools that help regulate emotions and reactions to difficult situations.
Some strategies help calm our body, while others focus on shifting our thoughts or finding ways to move forward.
Everyone is different, so finding the right mix of coping skills that work for you is the name of the game.
🎥 Watch Now: In the video below, I provide you with an overview of coping skills.
9 Types of Coping Skills For Teens
1. Relaxation Skills
Relaxation techniques help reduce tension in our body and create a sense of calm.
These are great for moments of overwhelm or when it’s hard to focus.
They’re also great because you can use them when you’re around other people (like at school, for example)–and no one has to know.
Learn more about relaxation skills here.
Examples of Relaxation Skills:
- Deep breathing exercises (like box breathing)
- Progressive muscle relaxation
- Guided imagery or visualization
2. Movement-Based Coping Skills
Physical movement is a powerful way to release built-up energy and regulate emotions.
Even small movements can make a big difference in mood and stress levels.
Learn more about movement-based coping skills here.
Examples of Movement-Based Coping Skills:
- Taking a walk or stretching
- Dancing to favorite music
- Doing yoga or engaging in a sport
3. Grounding Coping Skills
Grounding techniques help bring focus to the present moment, making them useful when we’re feeling overwhelmed.
Learn more about grounding skills here.
Examples of Grounding Skills:
- 5-4-3-2-1 sensory exercise (naming things you see, hear, feel, smell, and taste)
- Holding an object with different textures
- Noticing the feeling of your feet on the ground
4. Self-Soothing Coping Skills
Self-soothing involves engaging the senses in a way that provides comfort and reassurance.
Learn more about self-soothing skills here.
Examples of Self-Soothing Skills:
- Listening to calming music
- Taking a warm shower or wrapping up in a soft blanket
- Drinking a warm cup of tea
5. Self-Expression Coping Skills
Finding ways to express emotions can be an effective way to process feelings and feel understood.
Learn more about self-expression skills here.
Examples of Self-Expression Skills:
- Writing in a journal
- Creating art or music
- Talking to a trusted friend or adult
6. Focusing Coping Skills
Concentration-based coping skills help redirect attention from overwhelming emotions to something manageable and constructive.
Learn more about focusing skills here.
Examples of Focusing Skills:
- Doing a puzzle or playing a strategy game
- Following a guided meditation
- Practicing mindfulness or controlled attention techniques
7. Distraction Coping Skills
Distraction can be a helpful short-term strategy when emotions feel too intense to manage in the moment.
Learn more about distraction skills here.
Examples of Distraction Skills:
- Watching a favorite TV show or reading a book
- Engaging in a hobby
- Playing a game
8. Rethinking Coping Skills
Changing the way we think about a situation can make it easier to cope with challenges.
Learn more about rethinking skills here.
Examples of Rethinking Skills:
- Reframing negative thoughts into more helpful ones
- Looking at a situation from a different perspective
- Asking, “What would I tell a friend in this situation?”
9. Regrouping Coping Skills
Regrouping is about taking a step back, recognizing when things aren’t working, and making a new plan.
Learn more about regrouping skills here.
Examples of Regrouping Skills:
- Creating a to-do list or breaking tasks into steps
- Talking to someone for advice or support
- Taking a break and returning with a fresh perspective
Finding The Right Coping Skills
Not every coping skill works for every situation.
Teens can try different strategies to see what works best for them.
It’s helpful to create a personal coping toolkit with a mix of skills that can be used at different times.
As a reminder, you can download our free list of 76 coping tools (the complete toolbox) here.
How Parents Can Support Teens
Parents can help by encouraging teens to explore different coping strategies and modeling healthy coping skills themselves.
Open conversations about emotions and stress management make a big difference.
Want to help your anxious teen? Get access to our free parent training to learn how to help your kid move forward with their next steps.
Final Thoughts
Coping skills empower teens to handle emotions in a healthy way.
By exploring different strategies, teens can find what works best for them and build a lifelong toolbox for coping.
Whether it’s relaxation, movement, grounding, or rethinking, discover what skills work best in which situations.
Encourage your teen to try different coping skills and see which ones feel most helpful.
The more they practice, the easier it will be to use these strategies when they need them most.
Dr. Parke is a licensed psychologist who has been serving students since 2005. She completed her internship and fellowship training at the Children’s Hospital Los Angeles. She has spent thousands of hours directly serving students as their therapist, including in her private practice. She also has ten years of teaching experience as a university psychology professor.