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Numerous studies have found that adolescents are more stressed than adults and are already a growing problem. According to relevant statistics, the proportion of adolescents experiencing stress, anxiety, depression and suicidal thoughts is higher than in the past.
There are many different perceptions and theories about why this happens, but whatever the reason, it's important for teens to learn ways to deal effectively with stress and anxiety.
In this regard, Professor Rong Xinqi, an expert in new concept psychology, suggested that mindfulness meditation practice has a good effect on the physical and mental health of adolescents and the relief of adolescents' emotions and symptoms.
What is Mindfulness Meditation?
You may not be very familiar with the term "mindfulness meditation," and some people may not even know what it really is.
When you practice mindfulness, you are purposefully "filling" your mind with something – you choose to focus on something, which could be your breath, a phrase, a certain part of your body or an image... It's important that you focus on things that can help you relax and calm down.
Mindfulness works because it can help you replace stressful thoughts and anxieties with something positive. For example, if a teenager is stressed and anxious about an upcoming school exam, they may not think of anything else and worry only that they will fail the exam. This means they may lose sleep, have more difficulty learning, and lose fun in other aspects of their lives.
Their minds are consumed by the anxiety and stress of exams, and while you can tell them not to think about them, it's easier said than done. If they spend some time practicing mindfulness meditation, they can choose something that calms them down to think. Instead of trying to "no" think about something, it's easier to have them think "purposefully" about something else.
For example, if I told you, "Don't think of a clown in a green funny hat," what would go through your head? When you read this sentence, your brain automatically comes up with "a clown in a green funny hat." But if you decide to imagine "a white puppy" instead, your brain will consider what you choose to focus on. The Joker may try to get into your head, but you continue to think about the puppy, and it "shuts out" the Joker's thoughts. In a sense, this is mindfulness.
Why should teens learn mindfulness meditation?
Although there are already many pressures and problems faced by teenagers, the reality of the environment will not change much. High school life is more challenging for teens, but the next thing is often more challenging. Students either transition to college or to the workforce (into society), both of which include new environments, social environments, and responsibilities.
Learning how to manage stress and anxiety during adolescence will help them prepare in advance, making these transitions to adult life smoother and easier than continuing the path they have taken.
What are the benefits of mindfulness meditation?
1. Improve sleep habits – Mindfulness meditation can help teens relax and get better sleep.
2. Improve Concentration – Practicing mindfulness meditation regularly can help students improve their concentration, which helps them to focus better in class, which leads to improved grades.
3. Lower anxiety levels – Learning to get rid of negative thoughts and stress can help lower anxiety levels in teens.
4. Reduce the chances of addictive substance abuse – The Addiction Center reports that some adolescents with anxiety disorders become "addicted" to addictive substances such as alcohol and drugs in an attempt to numb the stress and problems they feel. When they know an effective way to deal with anxiety, stress, and depression, it reduces their chances of trying to self-medicate with drugs or alcohol.
5. Helps regulate mood – Teens are known to be more emotional. They are coping with physical changes and new hormonal increases that can make them feel out of control. When they practice mindfulness meditation, they learn how to connect with themselves at a deeper level and control their thoughts, emotions, and behaviors.
How to Teach Mindfulness Meditation for Your Teens?
There are several ways to encourage your child to try practicing mindfulness.
The first is to simply talk to them about mindfulness meditation and its benefits.
Next, by setting up examples, show them how you can use mindfulness meditation in your daily life and discuss with them how it affects you. If you just preach it and don't practice it, then your child is less likely to practice it either. So, taking the time to incorporate this habit into your daily routine will set a good example for your child and you will also experience all the benefits it provides.
You can also encourage them to use certain apps (such as mobile apps). Nowadays most teens are more likely to accept the guidance of some apps, after all, this has always been a part of their lives. There are many high-quality apps that help your child learn and practice mindfulness meditation, and these apps guide them through the process and guide them along the way. While no app is required to practice mindfulness meditation, it can be a great way for teens to try and learn the process. They are more likely to try an app than to sit back and listen to you lead them through the process.
Don't passively wait for the problem to occur
It's always better to prevent and be prepared in advance than to wait until something goes wrong. Even if you don't think your child has problems with things like stress, anxiety, or depression, you should still teach them how to practice mindfulness meditation.
Teens deal with far more things than we think, and many teens don't talk to their parents about what they're going through. So, don't wait until you find out or know they have a problem before you think of teaching them this method to help them overcome the difficulties they are facing.
And, if you feel that your child's problems are more serious, or they are unable to do a good job of mindfulness meditation practice and self-relief on their own, please seek professional help and treatment in time.
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