
Hormones...Peer pressure...Battles for independence... If there is one group that I feel can certainly use more resources for mental health support, it is teens. Working as a teacher for many years, I have seen firsthand how, for many, the teenage years can feel like a rollercoaster – exhilarating one moment and overwhelming the next. Now working as a therapist and counseling teens in Timmins, Ontario, I've begun to formulate key ideas that I believe could act as a good starting point for teens and their families when it comes to overall well-being.
If you're a teen reading this, know that you’re not alone in facing these ups and downs. A lot of what you're experiencing has real explanations behind it, and the good news is that understanding these challenges is the first step toward overcoming them.
Let’s dive into three major forces at play during adolescence: hormones, peer pressure, and the struggle between independence and parental guidance. We’ll unpack how they affect mental health and share practical tips to navigate these hurdles.
1. Hormones: When Biology Meets Mood Swings
As a teen, your body is going through a lot. Puberty triggers a surge of hormones like estrogen and testosterone, which are essential for growth and development but can also influence your emotions. Research shows that hormonal changes can make you more sensitive to stress and mood swings, leading to feelings of irritability, sadness, or anxiety.
What You Can Do:
Sleep is Non-Negotiable: Hormonal shifts can disrupt sleep, but getting 8-10 hours a night helps regulate mood and energy levels. Try to keep a consistent sleep schedule and limit screen time before bed. Creating a calming bedtime routine, like reading or practicing deep breathing, can also promote better sleep.
Move Your Body: Physical activity releases endorphins, which are natural mood boosters. Even a 20-minute walk can make a difference. Consider joining a sports team, dancing, or finding an activity you genuinely enjoy to make exercise fun.
Eat Balanced Meals: What you eat affects your mood and energy. Focus on a diet rich in fruits, vegetables, whole grains, and lean protein. Avoid too much sugar or caffeine, which can worsen mood swings.
Talk About It: If you feel overwhelmed by your emotions, share them with someone you trust. Sometimes, just naming what you're feeling can bring relief. Journaling can also help you process your emotions.
2. Peer Pressure: The Social Tightrope
Let’s face it: friends are a huge part of life as a teenager. You’re figuring out who you are, and friends often feel like the ultimate mirror. But peer pressure—the push to fit in, even if it’s against your values or comfort—can take a toll on mental health. Studies suggest that constant comparison and fear of rejection can lead to stress, anxiety, and even depression.
What You Can Do:
Set Boundaries: It’s okay to say no to things that don’t feel right. True friends will respect your choices. Practice polite but firm ways to decline, like saying, "That’s not for me," or "I’d rather not."
Digital Detox: Social media can amplify peer pressure. Taking breaks or curating your feed to follow people who inspire and uplift you can reduce stress. Pay attention to how certain accounts make you feel, and don’t hesitate to unfollow or mute them.
Find Your Tribe: Surround yourself with people who accept you for who you are. Quality over quantity when it comes to friendships is key. Consider joining clubs, sports, or community groups where you can meet like-minded people.
Be Your Own Cheerleader: Remind yourself of your values and strengths. Write down affirmations or accomplishments to build your confidence, so you rely less on external validation.
3. Torn Between Independence and Parental Influence
Adolescence is a time of self-discovery. You want to make your own choices, but parents—with their life experience and protective instincts—may have other ideas. This tug-of-war can feel frustrating and confusing.
What You Can Do:
Communicate Openly: Instead of shutting parents out, try explaining how you feel. For example, “I want to make this decision because it helps me learn responsibility” can go a long way in building trust.
Compromise: Sometimes, meeting halfway can ease tension. If curfew is a sticking point, suggest a trial run with clear boundaries.
Self-Reflection: Think about why you’re making certain choices. Are they genuinely your own, or are they influenced by peers or rebellion?
When to Ask for Help
It’s important to know when these challenges are too much to handle alone. If feelings of sadness, anxiety, or irritability persist for weeks or interfere with daily life, reaching out to a counsellor, teacher, or doctor can make a huge difference. You’re never too young to prioritize mental health. Here are some other resources that are available to you as well:
Kids Help Phone: Offers a 24 hours a day, 7 day a week, resource where you can learn more about mental health, talk to counsellors, get help in crisis situations and more. They can be reached by phone at 1-800-688-6868 or text 686868.
One Stop Talk: Offers a free confidential resource that you can contact for support if you are facing mental health challenges, abuse, and more. They can be reached by phone at 1-855-416-8255.
Hope for Wellness Help Line: Offers support for Indigenous Youth facing mental health challenges and other struggles. They can be reached at 1-855- 242-4419.
A Final Word
Life as a teen is no easy feat. But remember, these challenges are part of growing into the amazing person you’re becoming. By understanding what’s happening in your body and mind, you can face these years with confidence and resilience. Take it one day at a time, and don’t be afraid to lean on the people who care about you. You’ve got this!
If you are looking for more tips for supporting your mental health be sure to check out our recent post on The 5 Foundations of Mental Health.
Comments