School, sports, homework, after school activities, part-time jobs, puberty, preparing for college… these are just a few things teenagers and young adults deal with every day.
Teens and young adults are navigating a new stage of life. This can come with intense emotions, feelings, and increased risk for mental health concerns. This, along with a desire to be more independent and make their own decisions, makes it a critical time for the adults in their lives to understand and empathize with what they are going through and know how to protect their mental wellness. Here are 10 mental health tips to help teens and young adults with their mental health while creating a positive, supportive environment to allow them to mature and grow.
1. There Are No Bad Emotions
Having a wide range of emotions is part of being human. However, suppressing emotions can lead to increased mental health risks. It’s important to express feelings like sadness, fear, anxiety, and anger. While it can be difficult or uncomfortable to cope with these emotions, sharing them can decrease negative consequences. It is important for your teen to find healthy ways to express their emotions. Some things that can be helpful include:
- Expressing their emotions through art, such as drawing, painting, or poetry
- Journaling about their emotions
- Finding a physical outlet for their emotions such as exercise, even going for a walk
- Feeling free to cry or scream
- Talking to someone they trust about how they feel (even if that isn’t you right now)
- Expressing things they are grateful for in spite of how hard things are right now
2. Be Aware of Sudden Changes or New Situations
Being a teenager means constant change and new situations, coming with many emotional highs and lows. These changes and feelings are inevitable, but it’s important to pay attention to whether those highs and lows are affecting their ability to complete daily tasks or take care of what they need. It’s normal for adolescents to experience strong emotions that may change from hour to hour, day to day, or week to week, but if these emotions are beginning to affect their ability to function at school, at work, or at home, it may be a sign that something more is going on.
3. Know That Social Media Increases Mental Health Vulnerability
Your teen’s use of social media is likely inevitable, but it’s important to recognize the impact it can have on their mental health. Educating them on how to be safe and being aware of signs that social media can be taking a toll is key.
Research studies note the connection between use of social media and increased anxiety, stress, depression, body image concerns, and loneliness in teens and young adults. Social media use is also associated with decreased, disrupted, or delayed sleep, which can contribute to depression, anxiety, memory loss, and declined cognitive function.
As much risk as there may be with social media, we also know that it simply isn’t realistic to shield them from it. Instead, pelp your teen focus on constructive uses of social media, such as:
- Staying in touch with friends and family while not replacing in-person interaction
- Supporting or promoting worthwhile causes
- Seeking or offering emotional support
- Expressing creativity
4. Avoid Tying Self-Worth to Outcomes
and other pressures can be encountered daily by teens and young adults. Teens experience a tremendous amount of pressure to perform or live up to a certain standard. Not doing well on an exam or performing the best during a sports game may lead to feelings of guilt, worthlessness, or hopelessness. Many teens experience imposter syndrome, feeling as though they are just tricking people into thinking they are good enough or smart enough, and that eventually they will be “found out.” It is important to model self-compassion and confidence. Remind teens that their worth isn’t based on their accomplishments or outcomes of their actions. Instead, it’s about who they are as a person and how they treat others.
5. Create A Welcoming, Safe Space
It’s critical for your teen to feel comfortable coming to you with questions, concerns, or thoughts. All teens wrestle with questions about who they are and how they fit into the world around them. One of the most important things you can do is to create a safe place for them to explore these questions. This is especially important for teens struggling with questions about their sexual orientation and gender identify, as teens who identify as LQBTQI are almost twice as likely as their peers to experience symptoms of anxiety and depression and are at a much higher risk of suicide. Questions about sexuality and gender identity can be extremely difficult to work through as a family. They can evencreate deep conflict over religious beliefs and political views. But it is vitally important that you encourage openness and trust with your teen, allowing them to feel seen, respected, and heard without being judged.
6. Ask Questions
There are many ways you can be involved in your teen’s life and different levels of involvement that work for you and your teen. Regardless, it’s important for you to keep an eye out for signs your teen may be struggling with their mental health and to seek to understand what they are going through.
Ask open ended questions about school, their friends and activities, and physical and mental health, and then take the time to listen. Even when it seems like your teen is exaggerating or speaking in hyperbole, as teens often do, it is usually because they are trying to express something they are experiencing but don’t have the words. Avoid aggressive questioning or being judgmental about their emotions, as that will likely just lead to them shutting down. Genuine curiosity in your child’s life can help you improve your relationship and build trust. Even if they don’t feel ready to share how they are really doing right now, this will lay the foundation for them to trust you with that in the future.
7. Encourage Creative Outlets
A creative outlet to convey thoughts and feelings, such as journaling, painting, drawing, photography, dance, music, or others can help teens channel their emotions and process feelings in a constructive way. The point isn’t perfection, but instead a creative way to defend themselves against negative thoughts and feelings. Research shows participation in these types of activities can actually release positive chemicals in the brain and relax the mind. This can lower feelings of depression, stress, and anxiety.
8. Turn Off Technology
For at least part of the day, teens should take a break from their smartphone and other technology. Taking a break from constant notifications and stimulation can help reduce feelings of being overwhelmed or anxious. Turning off electronics at least one hour before bed and reducing exposure to blue light can also lead to better sleep. This is good for both mental and physical health.
9. Foster Friendships and Healthy Relationships
Research has found that meeting with peers and talking about your life and feelings helps prevent burnout. It also promotes social acceptance, and improves mental health and wellbeing. It also fosters resilience and increases levels of serotonin and dopamine, the neurotransmitters responsible for feelings of contentment, well-being, and positive reward.
Taking part in activities together helps foster emotional connections teens and young adults may not be able to get with parents or other family members and is important for proper mental health and growth. Finding friends who support and accept your teen helps improve their positive sense of self. It also ensures that they have the support they need when things aren’t going well.
10. Ask For Help
You or your teen should never be afraid to ask for help. Mental health can be complicated, and sometimes, it can’t be managed on your own. Everyone has unique needs, which is why working with a licensed psychiatrist can help provide the support your teen needs to improve their mental health. Whether it is medications, talk therapy, or both, psychiatric treatment can make a significant difference, and it is always good to have the extra support!
