Teen girls today are carrying a lot. School demands, friendship challenges, constant comparison, packed schedules, and the pressure to keep up can leave them feeling overwhelmed and anxious. Many girls want to feel calm and in control, but they simply do not have the tools yet.

As an educator, mentor, youth leader, or counselor, you can help girls build emotional regulation skills that support their wellbeing for years to come. These calming activities are simple, effective, and perfect for classrooms, coaching circles, after school programs, and community groups.

Here are ten emotional regulation tools teen girls can start using right away.

1. Deep Belly Breathing

This simple technique helps calm the nervous system and brings the body out of stress mode.

Invite girls to place one hand on their belly and breathe slowly in through the nose and out through the mouth. Encourage them to feel their belly rise and fall.

This reduces anxiety, slows racing thoughts, and creates instant calm.

2. The Five Senses Grounding Exercise

When girls feel overwhelmed, grounding helps bring them back to the present moment.

Guide them to identify:

• five things they can see
• four things they can feel
• three things they can hear
• two things they can smell
• one thing they can taste

This is especially helpful during moments of panic or emotional overload.

3. Stress Release Journaling

Encourage girls to write freely about what they are feeling, without worrying about grammar or structure. The goal is to release thoughts from the mind onto the page.

Prompts can include:

• What is weighing on me
• What am I afraid of
• What do I need
• What would support me right now

Journaling reduces internal pressure and helps girls process emotions safely.

4. Positive Self Talk Practice

Many stressful moments come from negative thinking. Teaching girls to reframe their thoughts builds emotional resilience.

Examples include:

• Instead of “I cannot do this,” try “I can take this one step at a time”
• Instead of “Everyone is judging me,” try “I am doing my best”
• Instead of “I am not good enough,” try “I am learning and growing”

These small shifts create powerful changes.

5. Mindful Movement

Gentle movement helps release tension and regulate emotions. Try simple practices like:

• stretching
• shaking out the arms
• shoulder rolls
• slow walking
• easy yoga poses

Movement helps the body release stress and find grounding again.

6. Visualization for Calm

Guide girls through a calming visualization, such as imagining a peaceful place, a soft light, or a gentle wave of relaxation moving through the body.

Visualization strengthens emotional regulation and helps girls tap into their inner calm.

7. Tapping for Stress Relief

Introduce girls to simple tapping (EFT) on points like the side of the hand, collarbone, or under the collarbone while repeating calming phrases like:

• I am safe
• This feeling will pass
• I can handle this

Tapping helps calm the nervous system and reduce emotional intensity.

8. The Calm Corner or Personal Reset Space

If you run a girls group, classroom, or mentoring circle, create a quiet area with:

• calming quotes
• grounding tools
• soft lighting
• journaling cards
• stress balls or sensory items

This gives girls a place to reset when emotions rise.

9. The One Minute Recenter

Teach girls how to return to calm in sixty seconds by:

• taking three deep breaths
• relaxing their shoulders
• placing a hand on the heart
• choosing a calming thought

This simple technique is perfect for moments of overwhelm at school or home.

10. Positive Coping Plan

Have girls create a list of healthy coping tools they can use anytime, such as:

• going for a walk
• talking to someone they trust
• listening to calming music
• journaling
• stretching
• drinking water
• spending time in nature

When stress rises, girls can refer to their plan and choose what their mind and body need.

Want These Tools Built Into a Ready to Use Emotional Wellness Program?

Planning emotional wellness sessions takes time, but you do not need to create everything from scratch. The Managing Stress and Emotions Coaching Kit gives you a complete four part coaching program with everything you need, including:

• step by step facilitator guidance
• session outlines
• beautifully designed worksheets
• emotional regulation activities
• grounding and calming tools
• journaling prompts
• partner exercises
• group discussion questions
• reflection tools
• mindfulness practices

This kit is perfect for:

• schools
• after school clubs
• teen groups
• community organizations
• mentoring circles
• youth workshops

You can confidently lead emotional wellness sessions that help girls feel more calm, centered, and supported.

You can explore and download the Managing Stress and Emotions Coaching Kit instantly here.