Let’s be real – being a teenager isn’t easy. You’re balancing schoolwork, friendships, family expectations, and figuring out who you are, all while trying to keep up with the fast-paced world around you. On top of that, social media, pressure to succeed, and even world events can all weigh your mood down. It’s no surprise that many teens today are struggling with anxiety, stress, and emotional fatigue.
You know what? All teens are struggling with similar types of teen things so please know that you’re not alone. And, on top of that, there are things that you can actively do to take care of your mental health. This doesn’t mean that you need to have all the answers or that you’re going to feel “happy” most of the time. Taking care of your mental health is about learning how to manage tough emotions, build resilience, and know when to reach out. Here are three strategies you can start using.
Talk About It
As a teen, you may often feel like you need to “figure it” out on your own and that you somehow “should” have the answers. That’s just not true. Talking about your feelings, whether you’re stressed, sad, anxious, or just unsure about how to handle a situation, is another way for you to connect to a parent, friend, family member or therapist. You will undoubtedly realize that you are not alone in how you feel and that your feelings and thoughts are valid. Sometimes, just hearing your own thoughts out loud takes them out of your head and makes them tangible. Making them tangible helps you to find potential solutions or ideas on how to manage something that needs to be managed. If you’re not ready to talk to another person, journaling or texting another person is also helpful. The key thing is to talk about it and not let it fester inside your body and your mind.
Not sure how to get a conversation started? Try something like, “I have a lot of thoughts in my head. Can you help me figure them out?”
Take Digital Breaks
If you’re anything like my own teens, you have your phone in hand almost 24-7. Your phones are basically glued to your hands. Constant exposure to social media, news updates, and even text messages can take a real toll on your mind. I’m not suggesting that you quit social media, but rather create some time when your phone is not with you and you engage in electronic free activity or time for your mind and body to quiet down.
You can do things like setting up times during the day when your phone is on silent and out of your sight and reach. That can be around meal times and maybe an hour or more before bed. That means, not watching videos while you brush your teeth, or join a Face Time call with friends during a time when you can be unwinding and decompressing from your day.
Another thing you can do is turn off your notifications to your apps such as social media or email. Instead of seeing and hearing “ping” or message at the top of your phone, go into the app when you want to see what’s there. These sounds and sights are distracting you which creates mental tension and confusion. This can begin to look and feel like signs of ADHD, but it can also be the interruptions of your phone that are not allowing you to start and finish a task or even a thought or conversation.
Giving your mind space to rest from all the noise that comes from electronics will actually help you to be more present, sleep better and connect with the things and people in your world.
Move Your Body
When you hear, “move your body” that doesn’t mean lift heavy weights or join a gym. It does mean using physical movement to boost your mood and help you destress. When you move your body, your brain and body releases endorphins and become the natural dopamine hits that you can become addicted to when using your phone or computer.
Don’t want to join a gym? No problem! You can take a walk by finding a path around your neighborhood. You can ride your bike. Join a sports team. Try yoga (on line or in person). Even 15–30 minutes of physical activity each day can help you destress which will improve your focus and decrease your anxiety. Physical activity during the day also helps you fall asleep faster and maintain solid sleep each night.
None of these strategies require big memberships or major changes. The strategies that you can begin implementing are easy and require consistency with the focus of self care. Whether it’s opening up to someone you trust, taking time away from screens, or getting your body moving, each action helps you find physical and emotional balance.
