Teenage mental health and you
Growing up can be challenging. As a teen, you may feel like life changes quickly, with little control over what happens to you. You might feel stressed by new life challenges, such as increased schoolwork, social pressures, and thinking about who you want to be in the world. In some cases, these complicated feelings can be damaging to mental health.
There are a variety of mental health conditions and symptoms that can affect young people. According to the WHO, depressive disorders, generalized anxiety disorder (GAD), eating disorders, and mood disorders are the most common in adolescence.
Whether you are struggling with mental health or are looking for ways to prevent mental health issues from compromising your ability to thrive, it’s important to understand which mental disorders you may be prone to, adopt healthy coping strategies, and seek support when necessary.
Understanding teen mental health disorders
Young people often deal with a unique set of academic and social pressures, which can result in new and often difficult feelings. At the same time, they may be exploring their personal identity, learning to navigate life with more independence, and experiencing the physical effects of puberty. As a result, adolescence is often associated with the emergence of mental health problems.
It is important for parents and teens alike to recognize the symptoms and warning signs of common mental health disorders.
- Depressive Disorders: This includes major depressive disorder and dysthymia. Depression is characterized by persistent low mood, loss of interest in activities, changes in appetite or sleep, and feelings of worthlessness.
- Anxiety Disorders: These are common in teens and often include generalized anxiety disorder and social anxiety. Symptoms often involve excessive worry, restlessness, and physical symptoms like headaches or stomach aches.
- Attention-Deficit/Hyperactivity Disorder (ADHD): ADHD is characterized by difficulties in maintaining attention, hyperactivity, and impulsive behavior.
- Eating Disorders: Anorexia nervosa, bulimia nervosa, and binge eating disorder often begin during adolescence. Eating disorders involve serious issues surrounding food, eating, and body image.
- Bipolar Disorder: This disorder is characterized by severe mood swings that include emotional highs (mania or hypomania) and lows (depression).
- Post-Traumatic Stress Disorder (PTSD): Can develop after exposure to a traumatic event and involves symptoms like flashbacks, avoidance of reminders of the trauma, and increased anxiety.
- Substance Use Disorders: Teens often experiment with alcohol and drugs. In some cases, substance use can escalate into binging, harder substances, or dependence.
Risk factors for teen mental health disorders
Mental health challenges often begin during adolescence, and being aware of which, if any, mental issues you may be at risk for can help you become more proactive about maintaining good habits related to mental health. Risk factors can include:
- Genetics: If you have a family history of mental health issues, you may be more prone to developing them.
- Environment: Stressful life circumstances, unstable households, and exposure to trauma or abuse can contribute to the development of mental health issues.
- Biological factors: Changes in the brain and body that occur during adolescence can make teens more vulnerable to mental health disorders.
- Social factors: Issues like social isolation, poor peer relationships, and academic pressures can also play a role.
- Substance Use: Early use of alcohol and drugs can negatively affect the developing brain and increase the risk of mental health disorders.
Maintaining mental health in adolescence
Whether you are diagnosed with a mental health condition or want to improve your mental health overall, you may benefit from adopting some healthy coping strategies for managing the pressures of adolescence.
Coping skills are behavioral or lifestyle practices that you can use to improve overall physical and mental health. These strategies can help you manage stress, reduce symptoms of mental health disorders, and enhance your ability to navigate the daily challenges of adolescence more effectively.
Self-care
Self-care can be any activity that improves mental or physical health. They may be enjoyable activities you weave into your day or week, such as walking, journaling, meditation, or pursuing a creative outlet.
Physical activity can be a crucial aspect of mental health self-care, as it releases endorphins and other natural brain chemicals that can enhance your sense of well-being, reduce anxiety and depression symptoms, and improve overall mood. Try to find a fun and enjoyable way of moving your body, whether that’s through sports, dancing, hiking, yoga, or any other form of exercise that you find engaging and fulfilling.
If you struggle with anxiety, it may also be worth looking into self-soothing strategies. Studies show that one method of relieving panic is exposure to cold water. Splashing cold water on your face, taking a cold shower, or going for a swim can reset your nervous system and help alleviate symptoms of anxiety or panic. It also helps to activate and develop the prefrontal cortex, which is responsible for self-control.
In most cases, forming self-care strategies as a teen may be critical as you become a young adult. If you’re unsure how to start, try a YouTube video list or take inspiration from other articles. Ask a friend what they do when they feel stressed—you might find some new ideas.
Find a support system
Studies show that social interaction is essential for mental health and includes the mental health of teens, children, and adults. If you struggle to make friends, consider joining a club with fellow high school students with similar interests. It can be normal to have interests outside of social norms. Finding friends who relate and are concerned about your well-being can feel comforting if you like a certain book, movie, TV show, or topic.
Social media may cause stress or feelings of not comparing to others or participating in detrimental activities such as substance use. If you feel down while scrolling TikTok or Instagram, consider reaching out to a close friend or following more accounts promoting body positivity, inclusion, and kindness. No matter who you are or what you enjoy, there may be a social circle for you.
Increase moments of joy in your life
During your teenage years, you may feel pressured by peers to try a drug, alcohol, or other activity you may not feel comfortable about. However, your interests may not align with these individuals. Whatever you are doing, try to increase moments of happiness and passion in your life.
For example, just because you liked playing soccer as a kid doesn’t mean you have to keep acting like you like playing it. Though physical activity and social clubs can be a way for teens to engage with each other, you may not want to continue if you don’t enjoy them. If you want to, try something new. If you are interested in a new style, type of makeup, or fandom, consider leaning into it.
You may find it challenging to include your passions in your responsibilities. At times, increased responsibility is a way for teens to prepare for adult life. Time management strategies can assist you in being able to include both fun and responsibility into your schedule. It may take time to find a routine that works for you, but continuing to prioritize your mental well-being could give you the tools to feel happier in your life.
Communicate your needs
Some adolescents struggle with social, school, and home life due to a learning disability or mental health condition that impacts functioning. Autistic teens, those with a psychiatric diagnosis of ADHD or dyslexia, teens with a disability, and adolescents who experience a mental health condition may feel isolated from their peers.
Let your caregiver and support team know if you have unique needs at school or home. Your counselor or an assistant professor at school may be able to advocate for you to have an individual care plan put into place, such as an educational support plan, executive functioning support team, or a 504 plan.
Accommodations are available at school and someday in the workplace. Talk to your parents about how to get documentation for this process and why you think it would benefit you.
Common accommodations for teens may include:
- Extended time on tests
- A separate quiet or dark room to take tests or complete homework during school hours
- Assistive technology devices for tests or note-taking
- The ability to leave class to meet with a school counselor at any time
- The ability to use the bathroom when needed without penalty
- Extended time on homework
- The ability to do a presentation in front of a small audience or just the teacher
- Closer seating in class
- Excused absences for mental or physical health needs
- Modified educational materials
- An educational support team, such as a case manager
- Adjusted grading or class schedules
Counseling options
As a teen, you may experience increased pressure, stress, or anxiety. If you’re living with a mental health condition or experiencing any distressing symptoms or thoughts of suicide, consider asking your parents if you can talk to a doctor, counselor, or pediatric health provider.
Severe or persistent mental health symptoms typically require seeking mental health services, which can involve talk therapy, psychiatric drugs, or support from mental health professionals like psychologists, psychiatrists, or counselors. For busy teens, an online counseling platform like TeenCounseling may be worth considering.
For teens or young adults over 18, other platforms like BetterHelp are available to offer more support to you. Additionally, studies show that mindfulness-based online cognitive-behavioral therapy (CBT) with a clinical psychologist can effectively treat anxiety and depression.
Takeaway
Why is youth mental health suffering?
Young people may be particularly susceptible to mental health challenges in the wake of the Covid-19 pandemic and the resulting social isolation and disruption of everyday life. In 2021, several pediatric and adolescent health organizations declared a “National State of Emergency in Child and Adolescent Mental Health” after observing the wide-ranging impacts of these changes. These included a steep increase in emergency room visits for suicide attempts and the effects of eating disorders.
If you’re having thoughts of suicide or self-harm, you can talk with a trained volunteer at the National Suicide and Crisis Lifeline. The counselors there can often provide help and options even when things seem hopeless. You can dial 988 or 1-800-273-TALK (8255) to reach them, or visit this link to chat online.
The global health crisis is far from the only factor that may place adolescents at greater risk of psychological disorders. As the declaration linked above notes, the pandemic may only have worsened a growing trend of mental illness in youth and emerging adults.
As individuals enter adolescence, they may encounter a wide range of risk factors, including:
- Rapid neurological changes
- Hormonal shifts with accompanying mood fluctuations
- Changing body shapes due to puberty
- Unfamiliar social environments
- Availability of mind-altering substances like alcohol and cannabis
- Greater personal freedom
- New responsibilities
- Increased academic pressure
- Worries about the future, including colleges and careers
The combination of all of these changes and pressures can make it difficult to maintain emotional, cognitive, and behavioral stability. In some adolescents, they may contribute to the development of mental health conditions.
What are the main causes of mental health issues in youth?
It’s often difficult to pinpoint the precise causes of mental illness. However, medical professionals and researchers have identified many potential risk factors that can threaten an adolescent’s mental health, such as:
- Isolation or difficulty with social interaction
- Physical illness
- Disability
- Physical, sexual, or emotional abuse
- Bullying
- Neglect and lack of supervision
- Loss of a loved one
- Use of intoxicating substances
- High academic stress
- Sleep deprivation or disruption
- Rigid gender or family roles
- Experience of stigma, such as racism or homophobia
Exposure to these sources of psychological stress as a child or adolescent may make it harder to maintain mental stability in the face of the rapid changes brought on by puberty.
How can we safeguard youth mental health?
Parents, guardians, and concerned adults may be able to help safeguard the mental health of young people by providing stable and supportive environments conducive to psychological well-being. Clear values and behavioral expectations can help a child or adolescent form a sense of stability, as can a home where they can feel safe.
Affection and emotional support from caregivers may also be vital for youth mental health. A 2021 study reported that parental warmth had a long-term defensive effect against depression and anxiety disorders. Parental support may make a particularly important difference for LGBTQ youth. Research suggests that family rejection due to a queer identity can be a significant risk factor for developing disorders such as depression.
The Centers for Disease Control (CDC) report that appropriate monitoring from parents or guardians may also lead to better mental health outcomes. This can mean things like setting the expectation that your child will check in with you when they’re away from home, and let you know where they’re going and who they’ll be seeing ahead of time. It may also involve taking an interest in your child’s friends, activities, goals, and achievements. By making it clear to an adolescent that you’re concerned for their well-being and ready to enforce discipline when appropriate, you may be able to help them avoid mental health risk factors such as substance use or violence.
At the same time, allowing a certain amount of autonomy may also be an important part of enabling healthy development. Overly intrusive monitoring may contribute to conditions like anxiety and dysphoria.
What helps youth mental health?
Parental structure and support may not be the only factors that can have a positive mental health impact on young people. Other potentially beneficial factors include:
- Physical activity and exercise
- High self-esteem
- A robust social life
- Active engagement in areas such as school, sports, creative hobbies, or religious activities
- The presence of supportive mentors and teachers
- Mental health services, including mental health screenings
What are the effects of poor mental health?
Certain potentially important warning signs may help you recognize when your child or teenager is grappling with mental health difficulties. Common indicators include:
- Dramatic mood swings
- Withdrawal from friends and socializing
- Lack of interest in activities appropriate for their age group
- A sudden drop in academic performance
- Severe sleep disruption
- Significant changes in eating behavior
- Excessive worry about seemingly small things
- Constant fatigue or low energy
- Major difficulty concentrating
- Inappropriate sexual behavior
- Repeated discipline problems
- Frequent drug or alcohol use
- Persistent depressed mood
- Reduced or absent emotional responses
- Frequent discussion of death or suicide
These may not necessarily be indicators that your child has a mental disorder. But they might be red flags that their psychological well-being is at risk. If you’re observing several of these warning signs, it might be a good idea to bring your concerns to your child’s pediatrician or a developmental psychologist.
How to improve mental health?
If you’re concerned about your child’s health, you may want to let them know that they can talk to you about anything going on in their lives without fear of judgment. It might also be helpful to encourage and enable participation in group activities such as sports, clubs, or collaborative creative endeavors — expanding and strengthening their social connections could be very beneficial to their mental health. Parents can also teach and model effective techniques for stress management and problem-solving.
The CDC also suggests helping your adolescent form a trusting relationship with a healthcare provider. This can prepare them for independence while encouraging them to prioritize their well-being. Their health provider may be able to answer questions you can’t, including suggesting additional sources of mental health care when needed.
If you’re an adolescent looking to improve your mental health, you may want to pursue beneficial lifestyle changes like improving your sleep habits, getting more exercise, and eating a balanced diet. You might also want to consider finding an avenue for emotional expression, such as art or music.
If you regularly use psychoactive substances such as cannabis or alcohol, it’s usually a good idea to stop or at least cut back substantially. Research suggests that these substances can have negative long-term effects on brain development when consumed by adolescents.
How does social media affect mental health?
Many people have raised concerns that the heavy use of social media platforms by young people could pose risks to their psychological well-being. And some studies have found links between time spent using social media and symptoms of conditions like anxiety.
However, other investigations have found no association between social networking and mental health outcomes. Research on this topic remains inconclusive.
Certain internet use habits or experiences may be detrimental even if they’re not directly caused by social media. For instance, teens who don’t get enough sleep or exercise because they’re spending time online could be at elevated risk of developing a mental disorder. Encouraging adolescents to engage in activities away from the computer or smartphone might be a good idea. Social media can also pose a mental health risk when it exposes young people to cyberbullying.
How can mental health challenges affect students?
Academic difficulties may result from disruptions to a student’s mental health. Mental illness can impair concentration, memory, and motivation, causing performance in school to drop unexpectedly. Behavioral changes may also result in students facing more frequent and severe disciplinary actions. This can also have negative effects on learning, and if disruptive behavior becomes severe enough, it could lead to suspension or expulsion.
In addition, a student experiencing poor mental health may struggle to connect with their peers. This may lead them to a lack of enthusiasm for school, sometimes including efforts to resist or evade school attendance.
How can mental health be improved among students?
Research into the ways schools can support student mental health is ongoing, and there is still disagreement about the best approaches. Methods that have demonstrated some effectiveness in field studies include:
School health centers incorporating mental health services. Students may be more likely to seek mental health care if they’re able to reach it in school.
Social-Emotional Learning (SEL) programs. These programs aim to teach skills like stress management, emotional awareness, self-control, and nurturing healthy relationships, all of which could have positive effects on adolescents’ mental health.
Mental health literacy for educators. Educating teachers and school officials about mental health may better equip them to support students experiencing psychological difficulties.
Trauma-informed care. Mental illnesses in young people may sometimes result from traumatic experiences like abuse or exposure to domestic violence. Trained health workers might be able to identify the relevant symptoms and provide appropriate mental health care.
How do you deal with mental health problems?
In addition to the healthy lifestyle changes discussed above, mental health problems can sometimes be alleviated by self-care strategies that promote relaxation, self-esteem, and wellness. These can include things like:
- Meditation
- Spending time in natural settings
- Reconnecting with friends and loved ones
- Mind-body practices such as yoga
- Creative hobbies like writing, dance, or crafts
- Deep breathing exercises
Sometimes, mental illness may be best addressed by working with a trained professional. Techniques like cognitive-behavioral therapy can be highly effective at helping individuals in any age group work through difficult feelings or unhelpful habits of thought. If you or your adolescent child is experiencing psychological troubles, it might be worth reaching out to a therapist for assistance.
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