SOUTH TAMPA THERAPY FREE RESOURCES BLOG

Elizabeth Mahaney 6/10/25 Elizabeth Mahaney 6/10/25

Coping Skills for Teens That Actually Work (According to a Therapist)

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.

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