Did you know that 51% of female and 22% of male teens have poor mental health in Arizona? Poor mental health in teens is one of the major causes of self-harm, which can lead to a number of other mental health issues and problems, including a heightened risk of suicide. Due to the dangers of self-harm, emotional regulation is important for teens. Emotional regulation helps your teenager control their emotions and feelings to prevent self-harm. At Nexus Teen Academy, we know the harmful impacts of teen self-harm behaviors. As a result, we remain committed to helping you support your teen for their well-being. We here provide practical strategies to help your teen develop emotional regulation skills. We will highlight evidence-based dietary habits, mindfulness practices, therapy options, and exercises that can help your teen manage their feelings.
Please don’t hesitate to contact our expert team for further assistance on our personalized treatment programs and how we can help your child.
Understanding Emotional Regulation
Emotional regulation is your teen’s ability to manage their emotions healthily and constructively, including your teen’s response to their feelings. Learning to control their emotions is vital. Emotional regulation helps your teen deal with the turbulent stages of adolescence.
If your teen can manage their feelings well, they can achieve improved mental health and relationships. Your teen will also be well-equipped to deal with anxiety, stress, and other intense emotions like self-harm.
How is Emotional Regulation Connected to Self-Harm?
Teenagers often struggle with overwhelming emotions. Therefore, poor emotional regulation during such times can lead to self-harm. Your teen may easily turn to self-harm to release tension, get back control, or express pain if they are unable to manage their emotions. When your teen has strong emotional regulation skills, they will become more resilient and develop healthy coping strategies.
Strategies for Developing Emotional Regulation Skills
Let’s better understand how your teen can develop emotional regulation skills.
Activities and Exercises to Develop Emotional Regulation
There are several activities that your teen can take part in to develop emotional regulation skills. We have compiled a few evidence-based to help you support your teen.
Daily Practices
Mindfulness Exercises
Mindfulness exercises can help your teenager stay calm and present in the moment. A good example of mindfulness techniques to consider is guided meditation. Your teen can access guided meditation through apps like Calm and Headspace. These apps provide structured meditation sessions that will help your teen focus their mind and help your teen feel less stressed and relaxed.
Deep Breathing Techniques
Aside from guided meditation, your teen could also practice deep breathing. Deep breathing techniques help your teen manage their emotions and stress. For example, the 4-7-8 breathing technique is proven to reduce anxiety and help teens manage their emotions. It involves your teen inhaling for four seconds, holding their breath for seven seconds, and then exhaling for eight seconds. It is simple and does not require professional assistance.
Another effective deep breathing technique is box breathing. Box breathing involves your teen inhaling for four seconds, holding their breath for four seconds, exhaling for four seconds, and holding their breath for four seconds again.
Step-by-Step Instructions for Box Breathing for Your Teen
Guide your teen to:
Sit somewhere comfortably with their back straight and feet flat on the floor.
Close their eyes and take a deep breath through their nose, counting to four.
Hold their breath for four seconds.
Exhale slowly and fully through their mouth, counting to four.
Hold their breath again for four seconds.
Repeat the procedure severally until they feel calmer.
Progressive Muscle Relaxation
This is another activity that your teen should incorporate into their daily routine. In progressive muscle relaxation (PMR), your teen tenses and then slowly relaxes each muscle group in their body. PRM reduces physical tension and promotes emotional relaxation in teens.
Your teen can start with their toes gradually to their head. Tell your teen to tense each muscle group for about five seconds and then relax for 30 seconds.
Journaling
Encourage your teen to express their feelings through journaling. Studies show that journaling improves mood, reduces stress, and enhances well-being. Your teen can jot down their daily feelings, thoughts, and experiences. Through reflection, they can better process their emotions. It will also give them more insights into their mental state.
Physical Activity
Regular physical activity is crucial for your teen as it releases endorphins that are natural mood lifters. Exercise can help your teen be less stressed and improve their mood. Walking, running, or dancing can improve their emotional health and regulation. Research shows that physical activity reduces symptoms of depression and anxiety. It can also reduce the risks of self-harm and suicidal ideation.
Grounding Exercises
Grounding exercises like 5-4-3-2-1 can help your teen manage their emotions by focusing on the immediate environment. The 5-4-3-2-1 technique involves your teen identifying five things they can see, four things they can touch, three things they can hear, two things they can smell, and one thing they can taste. Since it involves the body’s five senses, the technique helps your teen shift from distressing emotions and thoughts and helps your teen feel calmer.
Creative Activities
In addition to the daily practices above, your teen can incorporate creative activities into their day-to-day routine. Music, art, and writing can provide your teen with creative outlets, allowing them to externalize their feelings and explore their emotions non-verbally. For example, drawing or painting can help your teen process their emotions visually. Listening to or playing music can help teens connect with and regulate their emotions. These activities will help them discover themselves and gain a sense of accomplishment.
Sleep Hygiene
Quality sleep is also crucial for teen emotional regulation. Experts recommend that your teen get 8 to 10 hours of sleep per night. Proper sleep habits include a consistent sleep schedule, a restful sleeping environment, and no or less screen time before bedtime.
Adequate sleep improves your teen’s concentration and stabilizes their moods. Encouraging your teen to adopt proper sleep hygiene can help them better regulate their emotions.
Food Habits for Better Emotional Health
The food your teen consumes also contributes to their ability to regulate their emotions.
Nutritional Guidelines
The nutrients we consume directly affect our moods and brain function. A balanced diet is vital for your teen’s emotional regulation. Eating various foods can give your teen essential nutrients to stabilize their emotions. For instance, omega-3 fatty acids in walnuts and salmon are known to be mood-boosting. B vitamins abundantly found in leafy greens, eggs, and whole grains are good for brain health and reduce depression and anxiety symptoms.
Healthy Eating Practices
As you consider a balanced diet for your teen, you must encourage them to adopt healthy eating habits. Eating regularly will keep their blood sugar stable and prevent irritability and mood swings. Your teen should also hydrate regularly throughout the day. Even mild dehydration can impact their cognitive function and moods.
You should also discourage your teen from too much sugar. High sugar consumption is associated with an increased risk of depression and anxiety. Research reveals that adiet rich in whole grains, vegetables, lean proteins, and fruits promotes better emotional health.
Regular Tests and Monitoring
The strategies we have discussed above are mostly DIY. But sometimes, your teen’s condition may become severe. In such circumstances, professional assistance becomes paramount.
Mental Health Screening
Regular mental health check-ups by professionals can help with early detection and management of emotional issues for your teen. These screenings can identify if your teen has depression, anxiety, or underlying mental health issues. Early detection helps address such problems before they become severe and reduces the risk of intense emotions like self-harm. As a parent, you must ensure your teen undergoes regular mental health check-ups if you think there is a problem.
Self-Monitoring Techniques
In addition to professional help, your teen can also adopt self-monitoring techniques to assess their progress. Self-monitoring enables your teen to understand their emotions and learn how to deal with them. Encourage your teen to record how they feel and their experiences daily. This will enable them to identify triggers and patterns that affect their moods. Apps like Daylio and MindDoc can help your teen track their emotions and give them insights into their mental health. These tools will also let your teen know when they need additional support in managing their emotions.
Mindfulness Activities
Mindfulness Meditation
Your teen can also benefit from mindfulness meditation. It involves focusing on the present moment. Guided by experts, it is mostly done through mental imagery and controlled breathing. Mindfulness meditation improves focus, reduces stress, and enhances emotional regulation. It offers your teen a non-judgmental awareness of their thoughts and feelings.
If your teen has never done mindfulness meditation, they can begin by sitting comfortably, closing their eyes, and focusing on their breath. Encourage your teen to try focusing on the sensation of the air going through and leaving their nostrils. They could also mentally count every breath. For consistency, your teen could use apps like Calm or Headspace.
Mindfulness in Daily Life
Encourage your teen to incorporate mindfulness into their daily routines. This will help them be consistent and achieve maximum results. Things like mindful eating or walking can help your child reduce stress and anchor your teen to pay attention to the present. This helps prevent negative thoughts on past or future events. If your teen practices these exercises daily, they will develop a habit of feeling calm and aware, helping them to manage their emotions better.
Support Systems Developing Emotional Regulation Skills in Arizona
Professional Help
Seeking professional assistance is important when your teen is dealing with severe emotional distress. You should also seek professional help if your teen has persistent mental health issues. Counselors, therapists, and psychologists can give your teen the necessary support and care to manage their emotions healthily.
In Arizona, your teen can get help from the Arizona Department of Health Services (APHS). APHS offers crisis intervention and mental health services. Your teen can also benefit from a reliable residential program like Nexus Teen Academy’s teen mental health treatment program in Arizona.
Community and School Programs
You should also consider enrolling your teen in community and school programs to promote their emotional well-being. Programs like Teen Outreach Program (TOP) and Peer Solutions offer workshops and group activities on emotional health, life skills, and peer support.
Most schools also incorporate counseling and life skills training sessions into their curriculum to help students manage their emotions. These sessions will also help your teen develop healthy coping mechanisms.
Emotional Regulation Treatment at Nexus Teen Academy
At Nexus Teen Academy, we can provide insight and direction for all of these and offer more evidence-based practices, including teen cognitive behavioral therapy and teen dialectical behavior therapy, to help your teen receive a comprehensive treatment approach. At Nexus, we understand how worrisome teen mental health issues and self-harm can be; we work with your teen and the family unit as a whole to ensure that your child is getting the proper care and attention they need. Contact us today for more information about how our personalized treatment program can help your situation!
Physical activities facilitate the release of endorphins. Endorphins are natural mood lifters that reduce stress hormones like cortisol and improve mood and sleep.
If you suspect your teen is self-harming, approach them with compassion. Initiate open and non-judgmental communication to discuss your teen’s feelings. Validate their feelings and reassure them of your support. Seek professional assistance immediately.
There is no standard frequency of mental health screening check-ups for your teen. Due to their importance, experts recommend that your teen take part in more frequent mental health screenings as they can identify signs of emotional distress and mental health issues for early intervention.
Yes. Mindfulness is proven to improve awareness and help teens control their emotions and thoughts. This helps reduce emotional reactivity and impulsivity. Mindfulness also lowers the risk of self-harm by helping your teen develop healthier coping strategies.
You can find professional help for your teen in Arizona at the Arizona Department of Health Services and Nexus Teen Academy. Nexus Teen Academy offers personalized and comprehensive mental health treatment for your teens. Our expert team, led by Clinical Director Hannah Carr, will assess your teen and tailor a treatment plan to address your teen’s unique needs and preferences.
Developing Teen Emotional Regulation Skills in Arizona to Prevent Self-Harm
Published On May 22, 2024
Table of Contents
Did you know that 51% of female and 22% of male teens have poor mental health in Arizona? Poor mental health in teens is one of the major causes of self-harm, which can lead to a number of other mental health issues and problems, including a heightened risk of suicide. Due to the dangers of self-harm, emotional regulation is important for teens. Emotional regulation helps your teenager control their emotions and feelings to prevent self-harm. At Nexus Teen Academy, we know the harmful impacts of teen self-harm behaviors. As a result, we remain committed to helping you support your teen for their well-being. We here provide practical strategies to help your teen develop emotional regulation skills. We will highlight evidence-based dietary habits, mindfulness practices, therapy options, and exercises that can help your teen manage their feelings.
Please don’t hesitate to contact our expert team for further assistance on our personalized treatment programs and how we can help your child.
Understanding Emotional Regulation
Emotional regulation is your teen’s ability to manage their emotions healthily and constructively, including your teen’s response to their feelings. Learning to control their emotions is vital. Emotional regulation helps your teen deal with the turbulent stages of adolescence.
If your teen can manage their feelings well, they can achieve improved mental health and relationships. Your teen will also be well-equipped to deal with anxiety, stress, and other intense emotions like self-harm.
How is Emotional Regulation Connected to Self-Harm?
Teenagers often struggle with overwhelming emotions. Therefore, poor emotional regulation during such times can lead to self-harm. Your teen may easily turn to self-harm to release tension, get back control, or express pain if they are unable to manage their emotions. When your teen has strong emotional regulation skills, they will become more resilient and develop healthy coping strategies.
Strategies for Developing Emotional Regulation Skills
Let’s better understand how your teen can develop emotional regulation skills.
Activities and Exercises to Develop Emotional Regulation
There are several activities that your teen can take part in to develop emotional regulation skills. We have compiled a few evidence-based to help you support your teen.
Daily Practices
Mindfulness Exercises
Mindfulness exercises can help your teenager stay calm and present in the moment. A good example of mindfulness techniques to consider is guided meditation. Your teen can access guided meditation through apps like Calm and Headspace. These apps provide structured meditation sessions that will help your teen focus their mind and help your teen feel less stressed and relaxed.
Deep Breathing Techniques
Aside from guided meditation, your teen could also practice deep breathing. Deep breathing techniques help your teen manage their emotions and stress. For example, the 4-7-8 breathing technique is proven to reduce anxiety and help teens manage their emotions. It involves your teen inhaling for four seconds, holding their breath for seven seconds, and then exhaling for eight seconds. It is simple and does not require professional assistance.
Another effective deep breathing technique is box breathing. Box breathing involves your teen inhaling for four seconds, holding their breath for four seconds, exhaling for four seconds, and holding their breath for four seconds again.
Step-by-Step Instructions for Box Breathing for Your Teen
Guide your teen to:
Progressive Muscle Relaxation
This is another activity that your teen should incorporate into their daily routine. In progressive muscle relaxation (PMR), your teen tenses and then slowly relaxes each muscle group in their body. PRM reduces physical tension and promotes emotional relaxation in teens.
Your teen can start with their toes gradually to their head. Tell your teen to tense each muscle group for about five seconds and then relax for 30 seconds.
Journaling
Encourage your teen to express their feelings through journaling. Studies show that journaling improves mood, reduces stress, and enhances well-being. Your teen can jot down their daily feelings, thoughts, and experiences. Through reflection, they can better process their emotions. It will also give them more insights into their mental state.
Physical Activity
Regular physical activity is crucial for your teen as it releases endorphins that are natural mood lifters. Exercise can help your teen be less stressed and improve their mood. Walking, running, or dancing can improve their emotional health and regulation. Research shows that physical activity reduces symptoms of depression and anxiety. It can also reduce the risks of self-harm and suicidal ideation.
Grounding Exercises
Grounding exercises like 5-4-3-2-1 can help your teen manage their emotions by focusing on the immediate environment. The 5-4-3-2-1 technique involves your teen identifying five things they can see, four things they can touch, three things they can hear, two things they can smell, and one thing they can taste. Since it involves the body’s five senses, the technique helps your teen shift from distressing emotions and thoughts and helps your teen feel calmer.
Creative Activities
In addition to the daily practices above, your teen can incorporate creative activities into their day-to-day routine. Music, art, and writing can provide your teen with creative outlets, allowing them to externalize their feelings and explore their emotions non-verbally. For example, drawing or painting can help your teen process their emotions visually. Listening to or playing music can help teens connect with and regulate their emotions. These activities will help them discover themselves and gain a sense of accomplishment.
Sleep Hygiene
Quality sleep is also crucial for teen emotional regulation. Experts recommend that your teen get 8 to 10 hours of sleep per night. Proper sleep habits include a consistent sleep schedule, a restful sleeping environment, and no or less screen time before bedtime.
Adequate sleep improves your teen’s concentration and stabilizes their moods. Encouraging your teen to adopt proper sleep hygiene can help them better regulate their emotions.
Food Habits for Better Emotional Health
The food your teen consumes also contributes to their ability to regulate their emotions.
Nutritional Guidelines
The nutrients we consume directly affect our moods and brain function. A balanced diet is vital for your teen’s emotional regulation. Eating various foods can give your teen essential nutrients to stabilize their emotions. For instance, omega-3 fatty acids in walnuts and salmon are known to be mood-boosting. B vitamins abundantly found in leafy greens, eggs, and whole grains are good for brain health and reduce depression and anxiety symptoms.
Healthy Eating Practices
As you consider a balanced diet for your teen, you must encourage them to adopt healthy eating habits. Eating regularly will keep their blood sugar stable and prevent irritability and mood swings. Your teen should also hydrate regularly throughout the day. Even mild dehydration can impact their cognitive function and moods.
You should also discourage your teen from too much sugar. High sugar consumption is associated with an increased risk of depression and anxiety. Research reveals that adiet rich in whole grains, vegetables, lean proteins, and fruits promotes better emotional health.
Regular Tests and Monitoring
The strategies we have discussed above are mostly DIY. But sometimes, your teen’s condition may become severe. In such circumstances, professional assistance becomes paramount.
Mental Health Screening
Regular mental health check-ups by professionals can help with early detection and management of emotional issues for your teen. These screenings can identify if your teen has depression, anxiety, or underlying mental health issues. Early detection helps address such problems before they become severe and reduces the risk of intense emotions like self-harm. As a parent, you must ensure your teen undergoes regular mental health check-ups if you think there is a problem.
Self-Monitoring Techniques
In addition to professional help, your teen can also adopt self-monitoring techniques to assess their progress. Self-monitoring enables your teen to understand their emotions and learn how to deal with them. Encourage your teen to record how they feel and their experiences daily. This will enable them to identify triggers and patterns that affect their moods. Apps like Daylio and MindDoc can help your teen track their emotions and give them insights into their mental health. These tools will also let your teen know when they need additional support in managing their emotions.
Mindfulness Activities
Mindfulness Meditation
Your teen can also benefit from mindfulness meditation. It involves focusing on the present moment. Guided by experts, it is mostly done through mental imagery and controlled breathing. Mindfulness meditation improves focus, reduces stress, and enhances emotional regulation. It offers your teen a non-judgmental awareness of their thoughts and feelings.
If your teen has never done mindfulness meditation, they can begin by sitting comfortably, closing their eyes, and focusing on their breath. Encourage your teen to try focusing on the sensation of the air going through and leaving their nostrils. They could also mentally count every breath. For consistency, your teen could use apps like Calm or Headspace.
Mindfulness in Daily Life
Encourage your teen to incorporate mindfulness into their daily routines. This will help them be consistent and achieve maximum results. Things like mindful eating or walking can help your child reduce stress and anchor your teen to pay attention to the present. This helps prevent negative thoughts on past or future events. If your teen practices these exercises daily, they will develop a habit of feeling calm and aware, helping them to manage their emotions better.
Support Systems Developing Emotional Regulation Skills in Arizona
Professional Help
Seeking professional assistance is important when your teen is dealing with severe emotional distress. You should also seek professional help if your teen has persistent mental health issues. Counselors, therapists, and psychologists can give your teen the necessary support and care to manage their emotions healthily.
In Arizona, your teen can get help from the Arizona Department of Health Services (APHS). APHS offers crisis intervention and mental health services. Your teen can also benefit from a reliable residential program like Nexus Teen Academy’s teen mental health treatment program in Arizona.
Community and School Programs
You should also consider enrolling your teen in community and school programs to promote their emotional well-being. Programs like Teen Outreach Program (TOP) and Peer Solutions offer workshops and group activities on emotional health, life skills, and peer support.
Most schools also incorporate counseling and life skills training sessions into their curriculum to help students manage their emotions. These sessions will also help your teen develop healthy coping mechanisms.
Emotional Regulation Treatment at Nexus Teen Academy
At Nexus Teen Academy, we can provide insight and direction for all of these and offer more evidence-based practices, including teen cognitive behavioral therapy and teen dialectical behavior therapy, to help your teen receive a comprehensive treatment approach. At Nexus, we understand how worrisome teen mental health issues and self-harm can be; we work with your teen and the family unit as a whole to ensure that your child is getting the proper care and attention they need. Contact us today for more information about how our personalized treatment program can help your situation!
Frequently Asked Questions
The signs that your teen may be struggling with emotional regulation include:
Physical activities facilitate the release of endorphins. Endorphins are natural mood lifters that reduce stress hormones like cortisol and improve mood and sleep.
If you suspect your teen is self-harming, approach them with compassion. Initiate open and non-judgmental communication to discuss your teen’s feelings. Validate their feelings and reassure them of your support. Seek professional assistance immediately.
There is no standard frequency of mental health screening check-ups for your teen. Due to their importance, experts recommend that your teen take part in more frequent mental health screenings as they can identify signs of emotional distress and mental health issues for early intervention.
Yes. Mindfulness is proven to improve awareness and help teens control their emotions and thoughts. This helps reduce emotional reactivity and impulsivity. Mindfulness also lowers the risk of self-harm by helping your teen develop healthier coping strategies.
You can find professional help for your teen in Arizona at the Arizona Department of Health Services and Nexus Teen Academy. Nexus Teen Academy offers personalized and comprehensive mental health treatment for your teens. Our expert team, led by Clinical Director Hannah Carr, will assess your teen and tailor a treatment plan to address your teen’s unique needs and preferences.