Guided Imagery

Guided imagery can have many health-related physical and emotional benefits. The steps that follow can help you teach teens to use their imaginations to actually change how they are feeling and what they are focused on.

Chill at Home

Chill at Home

Gratitude Note: write a gratitude note to someone you care about and read it aloud to them

Mindful Eating: as you eat your next meal or snack, be mindful about it. Notice the smells, tastes, textures and colors of what you are putting in your body. 

Listening: have a conversation with a family member, friend or teacher and focus all your attention on being present and listening. Share with that person something new you learned from the conversation.

Connecting: ask your parent/guardian about their day and share something about your day.

Lend a Hand: help your parent/guardian/friend make a meal. Focus on being present with each step of the meal preparation process and enjoy the fruit of your labor at the end!

Unplug: take a walk this week, but leave your cell phone at home. Notice the things around you: sounds, smells, nature and objects you have not paid attention to before. 

Take a Break: devote 20 minutes to reading a book without interruptions – leave your phone in a different room!

Be Present: pick one day this week and leave your cell phone at home in the morning. Go the entire day at school without being connected. Take time to notice your feelings, emotions and observations without the interruption and distraction of your phone.

Get Some Rest: commit to getting at least 7 hours of sleep 3 days this week. If you feel up for it, jot down how you feel in the morning and reflect back on your notes at the end of the week.

Take a Deep Breathe: practice deep breathing once a day. Count to 3 as you inhale and count to 4 as your exhale, repeating as many times as you want.

Activities and Tools

Experience how Change to Chill activities can help teens stress less.

How to Get Started

Download the Change to Chill Starter Kit to start impacting teens today.

Learn More


Learn and share about teen mental well-being.

Learn More

Lead a Workshop

Ready to use Change to Chill? Find teachable content here.

Learn More

Community Partnerships

Change to Chill works in your community – see how.

Learn More