Self-care strategies can help adolescents feel better in a stressful moment
More than 1 billion people worldwide live with a mental health condition and that number is rising, so if you're feeling the weight of stress, anxiety, or depression, you're not alone. People who identify as LGBQ+, female, and/or as a member of a minority racial or ethnic group are even more likely to experience mental health concerns. Suicidal thoughts are highest among teens who are Black or LGBQ+.
Stress can affect physical and emotional wellbeing. It can make it difficult to keep up with school and to make decisions. Symptoms of unresolved stress in teens can be linked to drug use, unhealthy sexual activity, and violence.
M Health Fairview wants to make it easy to access the mental health and substance use care that adolescents and their families may need. With one call, you can get connected to experts who can help you find a psychiatrist, psychologist, child development specialist, therapist, nurse, or social worker who can help. Reach the team at 1-800-468-3120.
At any age, you might also feel better with these self-care strategies to manage stress and improve mental wellbeing.
Make time for activities that make you feel good
In times of stress, you might feel like you need to focus on the problem, but often it’s most helpful to take a break and do something that makes you feel better. Here are some evidence-informed ideas.
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Hang out with the friends and family members who support and encourage you.
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Take time for activities that bring you joy and that boost your self-esteem. So, if you’re proud of your basketball skills or want to improve your painting skills, try to spend more time on those activities.
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Make time for physical activities on your list. Even small amounts of physical activity can reduce depression and anxiety symptoms.
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Make friends with nature and be outdoors. Nature has a calming effect on us.
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Go to bed. Teens between 13 and 18 years need at least 8 hours of sleep each night. Many are falling short, especially on school nights. Adequate sleep supports your developing brain and physical growth. It also helps protects from serious consequences like depression or drug use, and adequate sleep fuels resiliency.
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Journal about your feelings. It helps to get them out of your head and onto paper.
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Listen to a playlist of music that lifts you up.
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Practice gratitude. Reflect on what you’re thankful for or write it down.
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Do something for someone else. You might feel joy in sharing your skills in a volunteer role or helping a neighbor.
Reframe negative thinking
Sometimes our brains automatically jump to worst-case scenarios or negative thoughts. For example, if you're struggling with the material for a test, you might think, “I’m stupid. I’m going to fail.” Try to catch negative thinking when it’s happening. Examples to look for include expecting the worst, seeing only the bad in a situation, or thinking you’re solely responsible for a mistake.
Try to take a step back and think about what is really bothering you. In this example, it might be that you’re nervous for the test. Then ask yourself how likely it is that you’re going to fail, what would happen if you did, and if any other outcomes are likely. Finally, see if you can reframe your negative thought into a more positive or neutral one. For example, “I’ve been working hard to learn this material. I might get a C, but that’s OK. I’ve done well all semester.”
Practice grounding
A grounding exercise is a technique to connect your mind and body. The goal is to help calm you so you can be in the present moment.
Place your feet on the ground, feeling the earth beneath you. Sit tall and drop your shoulders. You can close your eyes if you like. Breathe in through your nose slowly to the count of 5. Then exhale through your mouth just as slowly as you count to 5.
Repeat three to five times. Then open your eyes and notice how you feel – hopefully more relaxed.
Coping ahead
With these strategies, you can also make a plan to weather an upcoming stressful situation. If you know that you have a big test, think about what you need to minimize the impact. You might make arrangements to study a little bit each night or clear your evening the night before, so you can get a good night's sleep.
You can also have some go-to strategies ready for when a stressful situation arises. You could ask for a break, use a distraction, or give yourself a positive pep talk.
