How Can I Change to Chill?

Almost all teens experience stress. The good news is that even though the causes vary and some stress is unavoidable there are lots of ways to manage it. Use the steps below to teach teens about the causes of their own stress and ways to deal with it in order thrive.

Get Started

Get Started


Create a Safe Space

Create a Safe Space

See How Can I Change to Chill Guide



Meditation Experiment


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.

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How to Get Started

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

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Resources

Learn and share about teen mental well-being.

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Lead a Workshop

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

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Community Partnerships

Change to Chill works in your community – see how.

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