Prioritizing Teen Mental Wellness: A Guide to a Healthier Mind (for teens and their caregivers)

Article contributed by Audra Stewart-Gordon, Community Health and Communications Coordinator

The teenage years are a time of self-discovery, growth, and challenges. With academic pressures, social expectations, and personal struggles, mental health can sometimes take a backseat. However, prioritizing mental wellness is just as important as physical health. Here’s how teens can nurture their mental well-being and find balance in their lives.

Recognize and Validate Your Emotions

It’s okay to feel sad, anxious, or overwhelmed. These emotions are a normal part of life. The key is to acknowledge them rather than suppress them. Talking to a trusted friend, family member, or counselor can help you process what you're feeling.

Establish Healthy Routines

Sleep, nutrition, and exercise have a significant impact on mental well-being. Aim for 7-9 hours of sleep each night, eat balanced meals, and engage in regular physical activity. A well-rested and nourished body supports a healthier mind.

3. Limit Social Media Consumption

Social media can be both a blessing and a burden. While it connects us with others, it can also contribute to self-doubt and anxiety. Set boundaries on screen time, follow accounts that promote positivity, and take breaks when needed.

Develop Healthy Coping Strategies

Stress is inevitable, but how you handle it makes a difference. Practicing mindfulness, journaling, deep breathing exercises, or engaging in creative outlets like music or art can help manage stress effectively.

Build a Support System

Surround yourself with people who uplift and support you. Whether it's friends, family, teachers, or mentors, having a reliable support system can make tough times more manageable.

Seek Professional Help When Needed

There’s no shame in seeking help from a mental health professional. Therapy or counseling can provide valuable tools and strategies to cope with difficulties. If you're struggling, don’t hesitate to reach out.

Be Aware of Nicotine’s Impact on Mental Health

Using nicotine as a teen physically changes the way the brain is set up, leading to lifelong issues with chemical signaling and the brain’s emotional response system. Nicotine use and withdrawal can lead to increased anxiety, depression, and sensitivity to stress. Research shows that e-cigarette users are twice as likely to report clinical depression compared to those who have never used e-cigarettes.

If you or someone you know is looking for support in reducing or quitting nicotine use, My Life My Quit provides free, confidential help tailored for teens. Visit My Life My Quit to learn more. Additionally, CATCH My Breath offers resources to help prevent and reduce e-cigarette use among youth. Visit CATCH My Breath for more information.

Attend Suicide Prevention Training

For those looking to take an active role in supporting mental health, consider attending the Applied Suicide Intervention Skills Training (ASIST) class. ASIST is the world’s leading evidence-based suicide intervention workshop, helping participants become more willing, ready, and able to intervene with people at risk for suicide. The methods taught in ASIST are also valuable for providing support in other crisis situations.

Upcoming ASIST Training:
📅 Date: April 10-11
📍 Location: Ellsworth (TBD)
🔗 Sign-up Link: Register Here

This training is free and open to the public, and it is appropriate for anyone 16 years old and up. It provides valuable resources to help individuals apply suicide first-aid in various settings and create a safer community.

Practice Self-Compassion

Be kind to yourself. It’s easy to be critical, but remember that no one is perfect. Celebrate small achievements, practice gratitude, and remind yourself that you are enough just as you are.

Mental wellness is an ongoing journey, not a destination. By taking small but meaningful steps, teens can develop resilience and create a healthier, more balanced life. If you or someone you know is struggling, remember that help is available, and you are never alone on this journey.
For more tools to support resilience, visit https://strengthenme.com/wellness-resources/