5 Strategies To Prevent Overwhelm Before It Starts…

A healthy diet, sleep, and exercise is the foundation of feeling emotionally solid and building the resilience necessary to manage life’s challenges.  Teens often feel that when they are stressed and overwhelmed there is nothing they can do about it. But that’s not accurate.

They can help prevent it

The way we take of ourselves physically absolutely impacts how we feel emotionally. This is our mind, body connection.

Let’s Be Honest

Have you ever been irritable when you didn’t get enough sleep?

Or Hangry when you didn’t eat? I know I have.

In DBT we use the acronym PLEASE to teach teens skills that help to control the physical aspects of their depression and anxiety so they will be less vulnerable to distress.

Use the following 5 strategies To Prevent Overwhelm Before It Starts


Treat your illnesses! Go to the doctor when you’re sick and take your medications as prescribed.  Get rest and don’t push yourself too hard.


Eat balanced meals and make sure that you are eating enough food and often enough. Don’t skip breakfast! Focus on eating healthy balanced meals rather than restricting food groups.


Though we understand that experimenting with alcohol, marijuana and nicotine are a part of normal teen development, we don’t condone these behaviors. We encourage teens to be mindful of how using Drugs and Alcohol has a negative impact on their overall mental health.


The average teen needs 9 hours of sleep per night. Try to get at least 8. It is important to get up at the same time every day for your sleep cycle to stay consistent. So don’t oversleep on the weekends! There is no such thing as making up lost sleep.


This doesn’t mean you have to be at the gym every day working to the max, but get active on a regular basis. Plan to have 20 minutes or more of physical activity and exercise 4 times per week, if not daily. Join a sport, go for hike, try yoga. Physical activity will not only help you be less vulnerable to stress but it can boost your mood.

It always starts with being mindful of your current behaviors. Help your teen identify what their current level of PLEASE skills are (without being critical) and any areas that may need improvement. Then make a plan with your teen on how to improve those areas. Remember this should be a household change. Maybe the family could eat healthier or every one could commit to a physical activity.

Get Your Free Printable PLEASE Skill Worksheet Here

If you have a teen who needs support and structure over this holiday season and would benefit from learning DBT skills to better manage ups and downs of teenage life click here to apply today!

We’d love to connect and help you explore the next best steps for your teen this holiday season!

Tis’ The Season To Be Stressed…Tips To Support Your Teen During The Holidays

The holidays aren’t Merry and Bright for everyone, especially teens with depression, anxiety, or overwhelming feelings. Teens often experience more stress than adults. NO, really they do! The holidays can be a stressful time for teens. Preparing for the end of the school quarter (which means pressure for grades), managing family events, change in schedule, etc.

Many people feel that they are supposed to be happy and smiling during the holidays. This adds an additional pressure for individuals that suffer from depression. Often these teens worry that they will “ruin” the holidays or be a burden to the family so they put on a fake smile which is exhausting for them.

Here are some tips to help you support your teen this holiday season:

1) Focus on only 1 or 2 events rather than trying to make every celebration. Focus on time with your teens and family, celebrating the holiday, rather than having to make it to a specific location. There is always next year!

2) Remember that no holiday is perfect. Try not to worry about making every tradition perfect or having the perfect meal or cleanest house. Enjoy the celebration.

3) Try to be a host to your teens friends. As your teen is getting older it is stressful to spend all of school break doing family events. Try to create time where your teen can just have peers over to the house. Maybe they can have a” friends-giving.” It is nice for them to feel like your house is a place that is safe and has good feelings.

4) Try to focus less on traditions and more on shared activities. It is easy to get caught up in holiday rituals and family traditions. This may take away from actually spending quality time with your teens. Try to focus on having shared time together. Maybe they have traditions they would like to add.

No matter how you celebrate or if you celebrate spending quality time with your teen and giving them time to relax is important.

If your teen needs additional support this holiday season we are here to help. Contact us today for your free 15-min phone consultation.