Emotional Regulation for Teens – Quick Reference Guide

Emotional Regulation for Teens – Quick Reference Guide

Teen years are full of big emotions — stress, anxiety, frustration, self-doubt, and overwhelm can hit hard. Many teens don’t know how to calm themselves down or express their feelings in a healthy way. This 2-page Quick Reference Guide gives them 150 practical, teen-friendly strategies they can actually use.

🌟 What Problems Does This Solve?

• Teens often feel stuck in their emotions and don’t know where to turn.

• Parents and teachers want to help, but it’s hard to know what will actually work.

• Many coping tools feel childish or unrealistic — teens need strategies that feel age-appropriate and empowering.

This guide gives teens real tools for real life — strategies that are simple, accessible, and designed to fit into their world.

✅ What You’ll Get

• 2-page PDF Quick Reference Guide with 150 emotional regulation strategies for teens

• Organized into clear categories:
  • Breathing & Calming Tools
  • Sensory & Grounding Resets
  • Movement & Energy Release
  • Thinking & Mindset Shifts
  • Connection & Co-Regulation
  • Rest & Routine
  • Creative & Self-Expression

• Flexible design — print it, hang it in a binder, post it in a teen’s room, or keep it on a device for easy access.

💡 Why Teens (and Parents/Teachers) Love It

• Tools feel relatable: journaling prompts, music, exercise, creative outlets, grounding practices

• Helps teens build independence and confidence in managing emotions

• Perfect for stress at school, social challenges, or emotional overwhelm at home

• Created by an occupational therapist & mom who understands both the science of regulation and the realities of teen life

✨ This guide is a must-have toolkit for parents, teachers, and counselors who want to give teens the skills to cope with stress, regulate emotions, and build resilience.