A Naturopathic Approach to Stress and Emotional Regulation in Teens

If your teen is feeling stressed, overwhelmed, or anxious, it may be their nervous system needing

support. Research shows that adolescence is a period of significant brain remodeling, where the

nervous system is still developing and adapting. This ongoing development plays a major role in

how teens experience stress, emotions, and regulation. With school demands, social interactions,

and the challenges of navigating teen life, it’s easy to feel overwhelmed.

What Does It Mean to Regulate the Nervous System?

Nervous system regulation is the body’s ability to move out of a stress response and return to a

calm, balanced state. This is supported by the parasympathetic nervous system, or rest and

digest. When we’re stressed, the body shifts into fight or flight, which can make it harder to

focus, think clearly, or even feel safe. When the nervous system is more regulated, there is a

greater ability to process emotions and respond calmly rather than react.

As a naturopathic doctor, one way to approach stress in teens is to support the body’s natural

ability to regulate. One helpful tool I like to recommend is called the Emotional Freedom Technique

(EFT) tapping. EFT tapping involves gentle tapping along specific acupressure points on the

body while focusing and acknowledging your feelings. These points are connected to pathways

that support the parasympathetic system. The combination of physical tapping and focused

awareness can help signal safety to the body while also reducing the intensity of stress responses.

Research shows EFT tapping can be helpful in lowering cortisol, an important stress hormone, as

well as heart rate variability. Studies have also shown improvements in sleep, anxiety,

depression, stress, and PTSD following EFT tapping. EFT tapping has been beneficial to many

different groups, including teens and students.

How To Try EFT Tapping with Your Teen

You can start by becoming aware of the current emotion. This could be stress, anxiety,

a sense of overwhelm, or even tension. We are acknowledging our feelings without any judgment.

The next step is to create a gentle phrase to use during tapping. Here are a couple

examples:

“Even though I am feeling _____, I love and accept myself.”

“Even though I am feeling _____, I am working toward feeling calm.”

Next, begin tapping gently using 2-3 fingers. You can tap each point 3-5 times.

• Side of the hand (karate chop)
• Top of head
• Eyebrow
• Side of the eye
• Under the eye
• Under the nose
• Chin
• Collarbone
• Under the arm (below the armpit)

As you gently tap, you are also repeating the phrase out loud or in your head. This can be

done for at least 2-3 rounds and can be repeated as often as needed throughout the day.

There are many resources available to help you get started with EFT tapping. One

recommendation is The Tapping Solution by Nick Ortner, which provides guided practices

through both their website and mobile app.

Teen years bring many changes, and the nervous system is learning to adapt.

Supporting a developing nervous system can help build resilience and emotional well-being.

For more, check out our Naturopathic Approach to Teen Health

References:

Choi S., Sung S., & Lee G. (2025). Emotional freedom technique for anxiety disorders: a

systemic review. Healthcare. doi: 10.3390/healthcare13172180

Church D. et al (2022). Clinical EFT as an evidence-based practice for the treatment of

psychological and physiological conditions: A systemic review. Front Psychol. doi:

10.3389/fpsyg.2022.951451

Griffin A. (2017). Adolescent neurological development and implications for health and

well being. Healthcare.  doi: 10.3390/healthcare5040062