Life as a teenager is overwhelming. Be it school assignments, taking care of friendships, relationships, and career plans in a competitive space, they have a lot of stress to handle. Mindfulness is an effective way to help teens manage this stress, gain mental clarity and set emotional balance. 


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Here are 5 mindfulness tips shared by Raman Mittal, Co- Founder, Idanim that help teens stay grounded and resilient through life’s challenges.


1. Start Guided Meditations
Guided meditations are a great way for beginners, just starting on their meditation journey. It helps them focus on their breathing, thoughts, and emotions while being gently guided by an instructor or an app. These sessions can range from 5 to 40 minutes, fitting in anyone’s schedule. By practicing regularly, teens can reduce their stress, improve concentration, and have a better sense of their emotional state.


2. Avoid Multitasking
Multitasking is a myth. You might think you are doing 2 things at once but in reality your brain just keeps juggling between tasks at lightning speed. Trying to juggle school work, social media, and other responsibilities would only overload your  brain giving rise to stress and anxiety. Focus on one task at a time, whether it’s homework or a hobby, and give it your full attention. This leads to better results and reduces mental clutter.


3. Take Breaks from Social Media
Social media can be a major source of comparison and anxiety, especially in teens. Set aside time each day to disconnect from your phone and engage in real-life activities. This gives your mind a break and helps you focus on what’s happening in your own life, rather than what others are doing.


4. Use Mindful Breathing During Stressful Moments
For teenagers, learning to manage stress is effectively crucial. Mindful breathing is a simple, quick technique that teens can practice anytime and anywhere. When you feel overwhelmed, take a few minutes to focus on your breath. Breathe in slowly through your nose, hold the breath for a few seconds, and lastly exhale through your mouth. This can help bring down your heart rate and bring you back to the present moment.


5. Incorporate Gratitude Journaling into Your Routine
Gratitude journaling is a great mindfulness exercise for teens. It is about jotting down things you’re grateful for each day. Such a discipline can strengthen positive reflections. Be it appreciation for teachers, friends, family, or even small daily joys, journaling helps teens develop a positive outlook on life.