How to Boost Mental Health in Teens: Practical Advice for Parents and Teens
Adolescence can be a rollercoaster of emotions and experiences, making mental health an important topic for both teens and their parents. With rising statistics of anxiety, depression, and other mental health problems in young people, it is vital to address these challenges head-on. This blog aims to give parents and teens practical advice to promote better mental health.
1. Understanding teen Mental Health
Mental health challenges such as anxiety and depression are becoming more common among teens. Factors such as academic pressure, social media, and family dynamics can significantly impact their mental health. Understanding these challenges is the first step to providing support.
2. Promote open communication
Creating an environment where teens feel comfortable discussing their feelings is important. Here are some practical tips:
Listen actively:
When teens share their thoughts, listen without interrupting. Appreciate their feelings to assure them that they matter to you.Regular Check-Ins:
Find time to talk be it during dinner time or even on the journey in the car. This enables one to create trust over time.Ask open-ended questions:
Instead of answering questions with yes or no, encourage deeper conversation with questions like “How was your day?”3. Establish a healthy daily routine
Engaging in healthy practices can deeply impact a teen’s mental state. Here are some relevant examples:
Rest:
Get a good 8-10 hours of sleep every night. Develop a calming activity before bedtime and avoid exposure to screens before bedtime.Diet:
Promote three daily meals rich in fruits, vegetables, and whole foods. It can also be a fun activity that promotes bonding – cooking together.Physical activity:
Aim for at least 30 minutes of exercise on most days. This could be a sport, a dance class, or simply walking the dog.4. Exploring hobbies and interests
Hobbies can become an important and gratifying respite that can help rebuild one’s self-esteem. That’s why it’s important to motivate teens to:
Try new things:
Recommend participating in different sports, performing arts, or joining clubs to find out what they like.Aim for something:
Help them set level-based goals in areas of interest for a sense of accomplishment.5. Adopt mindfulness and control over conflict resolution
Teenagers are also prone to stress and anxiety but focus on reducing it by incorporating mindfulness techniques into their lives. Below are some easy ways to do it:
Meditation:
Starting with even five minutes a day is a great idea. There are apps like Headspace or Calm that dedicate initial sessions to this step-by-step.Journaling:
Encourage them to express their feelings or even write about their day. This can be the best way to express emotions.Deep breathing:
Teach some breathing exercises that can be useful when a person is stressed. For example: inhale four times, hold four times, and then exhale four times.6. Managing Screen Time and Social Media Use
7. Recognizing when to seek professional help
Knowing when teens may need professional help is important for their mental health. Here are some key indicators and tips to consider on this topic:
Emotional changes:
Look for significant mood swings, prolonged sadness, or feelings of hopelessness that last longer than two weeks.Behavioral changes:
Notice if your teen pulls away from friends, loses interest in activities he or she previously enjoyed, or shows changes in eating or sleeping patterns.Openly discussing help:
If you think your teen is struggling, gently bring up the idea of seeking help. Use language that emphasizes support, such as, “It’s okay to talk to someone who can help you overcome these feelings.” Normalize therapy by sharing examples of its benefits.Encourage them to see therapy not as a last resort but as a proactive step to maintaining their mental health, just like going to the doctor for physical health concerns.
8. Create a supportive environment
A nurturing and understanding environment can significantly impact a teen’s mental well-being. Here’s how to create this environment:
Encourage expression: Create spaces where teens can express themselves openly, whether it’s through art, writing, or open discussion. Tell them that their thoughts and feelings are valued.
Practice empathy: Set an example of empathy by actively listening and validating their experiences. Demonstrate that it’s okay to be vulnerable by sharing your feelings and challenges.
Promote inclusivity: Make sure your home is a safe space for diverse ideas and lifestyles. Encourage friendships that celebrate individuality and promote inclusivity.
By building a foundation of trust and acceptance, you empower teens to seek help when they need it and express their feelings openly.
Conclusion
The improvement of mental health in adolescents is a process that continues over time and calls for attention, communication, and support. By promoting conversations, members of the family can be encouraged to adopt healthy habits, and all these can be done in an atmosphere that accepts and promotes mental health. Providing such help is worth it, don’t hesitate to ask for it, and don’t forget to come for each other as well.
Resources
Websites: National Alliance on Mental Illness (NAMI), MentalHealth.gov
Hotlines: National Suicide Prevention Lifeline: 1-800-273-TALK (8255)
Books: “The Anxiety and Phobia Workbook” by Edmund J. Bourne, “The Mindful Teen” by Dzung X. Vo