Coping Skills for Teens That Actually Work (According to a Therapist)
Not all coping skills are created equal. Discover practical, therapist-approved tools that help
teens manage anxiety, stress, and big emotions—without shutting down.
“I Just Don’t Know How to Deal With It.”
If you’re a teen (or love one), you’ve probably heard this phrase before, maybe even said it
yourself.
Between school pressure, social drama, family stress, and just trying to figure out who you are, it
can feel like you’re carrying a lot. And most of the time, no one really teaches you how to
actually cope with it all.
Here’s the truth: Coping is a skill. It’s not something you’re just born knowing how to do. And
the good news is—it can be learned.
Let’s break down what coping really means, what doesn’t work (even if it feels good in the
moment), and what actually helps teens feel more grounded, safe, and in control.
What Are Coping Skills, Really?
Coping skills are the tools we use, consciously or not, to manage stress, emotions, and hard
situations. Some are healthy and help us grow. Others just help us get by (and sometimes, make
things worse long-term).
If you’ve ever scrolled on your phone for hours, zoned out in bed, picked a fight with your
parents, or told yourself to “just get over it,” you were coping. Maybe not in the most helpful
way—but still, coping.
Healthy coping skills are tools that help you move through emotions, not around them. They
allow you to feel what you feel without getting stuck or overwhelmed.
What Doesn’t Work (Even If It Feels Like It Does)
Let’s be real—some go-to habits might feel good in the moment, but they don’t help much in the
long run:
● Avoiding everything and shutting down
● Numbing out with screens, food, or substances
● Pretending you’re fine when you’re clearly not
● Bottling everything up until you explode
You deserve better than just surviving.
Coping Tools That Actually Work—for Real Teens
Here are therapist-approved coping strategies I often use with teens in my practice. These aren’t
one-size-fits-all, but they’re a strong start if you’re trying to feel more in control of your
emotions and less overwhelmed by life.
1. 🌬Box Breathing (For Panic and Overwhelm)
Try this when your heart’s racing or you can’t think straight.
Inhale for 4. Hold for 4. Exhale for 4. Hold for 4.
Repeat 4 times. It slows your nervous system down and helps you reset.
2. “Dump Journal” (For Overthinking)
Set a timer for 10 minutes. Write everything in your brain—no filter, no judgment. You don’t
have to re-read it. Just let it out. It helps turn mental chaos into something manageable.
3. 🧊Cold Sensation Hack (For Intense Emotion)
Splash your face with cold water or hold an ice cube in your hand. This quick sensory shift can
pull you out of spirals and help you regulate.
4. 🧠Name It to Tame It
Label what you’re feeling—even if it’s messy: “I’m overwhelmed and exhausted,” or “I feel
invisible right now.”
Your brain calms down when it knows what it’s dealing with.
5. 🫶Create a Coping Box
Fill a small box or bag with calming items—fidget toys, a soothing scent, affirmations, or photos
that remind you of safety. Reach for it when you need grounding.
6. 🚶Move Your Body (Without Judgment)
Not every coping skill needs to look like yoga or a workout. Dance. Pace. Shake it out. Physical
movement literally helps you move stress through your body.
7. 🧭Ask: “What Do I Need Right Now?”
This is a big one. When you’re in a spiral, pause and ask yourself:
“Do I need comfort, distraction, space, support, or movement?”
Learning to listen to yourself is a superpower.
A Quick Note to Teens Reading This
You don’t need to have it all figured out. Coping isn’t about being perfect; it’s about being
honest, self-aware, and willing to try something different. Your feelings are valid. Your reactions
make sense. And with the right tools, it does get easier to handle life’s messiness.
A Note for Parents & Caregivers
If your teen seems withdrawn, irritable, or overwhelmed, chances are they’re not “just being
dramatic”—they’re likely trying to cope with big emotions the best way they know how.
Modeling emotional regulation and helping them build a real coping toolkit (without judgment)
can make a huge difference.
Therapy Can Help Build Lifelong Coping Skills
At South Tampa Therapy, I work with teens and young adults to build emotional resilience, not
just short-term fixes. Together, we explore what coping looks like for them, not what works for
someone else.
It’s never too early (or too late) to learn how to take care of your emotional world.
Want to help your teen (or yourself) build real tools for real life? Reach out to schedule a session
today. Let’s make emotional wellness feel a little more doable.
By South Tampa Therapy | Remy Francis, MHCI
Book with Remy: https://SouthTampaTherapyBOOKAPPT.as.me/Remy 813-240-3237 SouthTampaTherapy@gmail.com