If you’re reading this and feeling unsupported or misunderstood about your mental wellbeing, know it is not uncommon.
“Talking about our mental state isn’t really a part of our vocabulary,” Elaine, a high school senior from California shares about her Asian American family.
Jeremy, a fellow high schooler, agrees, adding he feels Asian parents focus only on solutions rather than understanding or discussing emotions, he says.
Ellen, a queer high school student, speaks of the pressures of being an Asian American immigrant’s daughter. She finds the stereotypical, but very real, academic expectations particularly challenging, hindering open conversations.
Ellen.“They worked so hard to give me all these academic resources and if I don’t utilize them to the fullest … I feel like this sort of guilt that I’m not working as hard as I should be,”
Your experiences, while unique, share common threads that run deep through Asian American and Pacific Islander (or also known as AAPI) homes throughout the United States. AAPI communities are diverse, and while we all face challenges, they vary depending on our specific backgrounds. So, whether you’re from a Chinese, Indian, Japanese, Filipino, Vietnamese, Korean, Hawaiian, or another background, you’re likely to encounter barriers and frustrations unique to your community.
Language and perception matter too. Samskruthi, a high school student from San explains in her culture, there is only one word for mental illness, not several nuanced words, and it generally conjures extreme examples.
“Someone who’s like foaming at the mouth or screaming on the street… we think of these really grand examples,” she says.
Navigating the world as an AAPI teen comes with its own set of unique challenges. While there might be a gap in in-depth research that speaks directly to your age, there are insights from studies and surveys that shine a light on key issues among Asian adults that might sound familiar.
We know the silence around mental health in many communities can be deafening. Coupled with societal pressures, like that “model minority” expectation, it’s not always easy. Encountering microaggressions and outright racism is an unfortunate reality for many. The post-9/11 era brought forth Islamophobia that deeply affected South Asian and Sikh teens.
Moreover, the recent pandemic amplified another wave of discrimination against Asians. In AAPI families, it can sometimes feel like every action holds the weight of your family’s reputation, making open discussions about personal struggles a challenge.
With this in mind, let’s unpack the specifics and gain a better understanding together from a variety of recent studies:
• In 2021, 16% of Asian adults reported experiencing any mental illness in the past year, compared to 24% of White adults.
• In 2021, only 25% of Asian adults with any mental illness in the past year reported receiving mental health services, versus 52% of White adults.
• Suicides were the leading cause of death among Asian and Pacific Islander adolescents in 2020. And those rates more than doubled from 2010 to 2020.
• In a study specifically looking at college and grad students, Asian students were least likely to receive mental health care, with approximately 80% of cases going untreated.
• The COVID-19 pandemic led to a rise in discrimination, racism, and physical attacks on Asian Americans, intensifying mental health stressors.
• The Stop AAPI Hate center collected nearly 11,500 reports of racist incidents against Asian Americans and Pacific Islanders during the height of the pandemic.
You have the power to nurture and improve your mental health. Take it step by step and start today. Here are a few options to try out:
???????? Choose You: Prioritize your wellbeing. Small acts can spark significant changes: take a few grounding breaths or note down a moment that made you smile today. Grant yourself the time to stretch, give yourself a pep talk, or tidy up a little space in your room.
???????? Recharge Routines: Recognize when you need a pause. Let your mind rest. Whether it’s meditating, having tech-free hours, or merely stretching your limbs between tasks, develop habits that prevent you from constantly feeling exhausted.
????????Leisure Moments: Life isn’t all about hard work. Amid school and other responsibilities, find moments of pure joy. Dive into that show everyone’s discussing, get lost in a book, challenge friends to the latest online game, try mastering that popular dance, or simply enjoy a warm bath or a peaceful walk.
????????Tap into Your Roots: Celebrate the beauty and richness of your culture. Prepare a cherished family recipe, attend local cultural events, explore traditional attires, or create art that reflects your heritage. Search for videos of AAPI individuals discussing mental health; understanding the link between your cultural identity and wellbeing is crucial.
???????? Seek Support: There’s strength in being understood. It might be a cousin who always gets you, an aunt or teacher who’s always there to listen, or a close friend from school – reach out to them. If you’re looking for more guidance, there are many groups specifically designed to support Asian youth, ready to help with the unique challenges you might face.
Asian Mental Health Collective: This organization aims to make mental health easily available, approachable, and relatable to Asian communities. They share stories of mental health journeys among the Asian diaspora you might relate to. Check out Mental Health Mukbang, their video/podcast, that breaks down big mental health ideas into easily digestible sound bites.
MannMukti: This organization focuses on South Asian mental health and has a storytelling platform for South Asians to share their experiences, providing a sense of community and understanding. We also like their tips on how to start a conversation with a friend and their podcast on mental health and stigma.
National Alliance on Mental Illness (NAMI): This organization is a fantastic resource for diving into support and education about the impact of mental health, including a comprehensive list of resources for young adults. They also have Teen and Young Adult (T&YA) helpline where you can connect with trained peers who have gone through situations just like you. You can text, call or chat with them Monday through Friday from 10:00 AM – 10:00 PM ET.
Project Lotus: This non-profit focuses on stigma-busting conversations around topics like the “model minority” myth, navigate sibling competition, handle the pressure of beauty standards.
Disclaimer: This website offers general information and is not a substitute for professional advice. We are not clinicians or trained professionals; this information should not replace seeking help from a qualified healthcare provider. Please consult a healthcare provider for personalized guidance.
Alex grew up on the reservation and as a basketball player all through high school he was getting college offers. But he didn’t want to leave his friends and the reservation. At the time, his mother worked at the Indian Health Services clinic and his father wasn’t regularly around.
“We’d celebrate when we won and we’d get pretty faded when we lost,” Alex recalls about his basketball days. “I was partying hard back then.”
When his dad did show up it would be at those parties, two drinks in hand at a time and would just “get lit,” Alex recalls. His mother would try and cut his father off, but he wouldn’t yield.
When his girlfriend Chris left him because of his drinking, which led to her own drinking issues, Alex began to spiral.
He can’t really remember the day he was arrested, but he remembers the face of the cop laughing in his face, declaring him a drunk just like his father. Alex knows he was lucky to get a lenient sentence and has been working with a counselor to make amends. He says his community and his culture have made all the difference.
Substance abuse is one of the many challenges that some Indigenous teens might face, like Alex did. Some of you might be battling societal stigmas around seeking help or fighting to break free from a cycle of abuse within your family. Then there are those who’ve experienced PTSD from disputes over tribal lands. And for those who’ve grown up away from reservations or in mixed families, finding your identity or where you fit in can be tough.
Others grapple with understanding their unique identities, such as the Indigenous concept of “Two Spirit” – a distinct gender identity in Native cultures that encompasses both masculine and feminine spirits.
We know it might feel isolating sometimes, especially when it comes to mental health – you don’t have the same access or feel as comfortable seeking mental health care. We get it. There’s a real issue in the lack of specialized care for Indigenous teens that also will include traditions. You hold dear.
While those are very real barriers to entry, there’s also been progress on the national level to do better by serving Indigenous communities they have in the past. And young adults like you are helping shape the way for a new narrative about mental health in your community.
When Indigenous youths a few years older than you were asked about their hopes for the future, they prioritized: Improving mental health (71%), addressing violence against women, children, and LGBTQ+ individuals (68%), preserving tribal languages (67%) and caring for tribal elders (61%).
While strides are being made to help Indigenous communities, studies have shown historical trauma, ongoing systemic oppression, and barriers to obtaining the right care (even when culturally sensitive options are sought) have all contributed to significant disparities in mental health.
Every Indigenous community is diverse, each with its own traditions, histories, and may face its own challenges. However, acknowledging where we are now is crucial for understanding the path forward.
Whether they reflect your own experiences or those of someone you know, remember this: it’s crucial to bring these issues into the light, even if it’s tough. And always know, whatever you might be feeling or facing, you are never alone in this journey.
• Native American and Alaskan Native teens had the highest rates of fentanyl overdose in 2022. The broader populations reported drug overdose death rates of 42.5 and 56.6 per 100,000.
• 15.1% of Indigenous youth aged 12 to 20 said they drank alcohol in the prior month when polled in 2021.
• Suicide was the second leading cause of death for American Indian/Alaska Natives between the ages of 10 and 34 in 2019.
• 34.9% of American Indian/Alaska Native students in grades 9–12 seriously considered suicide in 2019, a percentage higher than non-Hispanic white students.
• The suicide death rate for Indigenous people in America between ages 15-19 is more than double that of non-Hispanic whites.
• Native/Indigenous people in America tend to use and abuse alcohol and other drugs at younger ages and higher rates than all other ethnic groups.
Those statistics are just numbers, but we know behind each one is a story, a face, a name. Your journey to healing and wellbeing starts with understanding, and you’ve taken the first step by being here. So let’s start get into some tips:
???????? Choose You: Prioritize your wellbeing. Small acts can spark significant changes: take a few grounding breaths or note down a moment that made you smile today. Grant yourself the time to stretch, give yourself a pep talk, or tidy up a little space in your room.
???????? Recharge Routines: Recognize when you need a pause. Let your mind rest. Whether it’s meditating, having tech-free hours, or merely stretching your limbs between tasks, develop habits that prevent you from constantly feeling exhausted.
????????Leisure Moments: Life isn’t all about hard work. Amid school and other responsibilities, find moments of pure joy. Dive into that show everyone’s discussing, get lost in a book, challenge friends to the latest online game, try mastering that popular dance, or simply enjoy a warm bath or a peaceful walk.
???????? Seek Support: There’s strength in being understood. It might be a cousin who always gets you, an aunt or teacher who’s always there to listen, or a close friend from school – reach out to them.
We also understand mental health care isn’t a one-size-fits-all deal, especially when cultural elements matter so much to you. Teresa LaFromboise, from the Miami Nation, is an expert on this. She’s all about making sure that care for Indigenous teens is on point with your unique vibes and challenges.
Based on her knowledge and research, here are 5 tips tailored just for teens like you:
• Embrace Cultural Roots: Immerse yourself in your tribe’s traditions, stories, and ceremonies, and learn your native language to maintain a deep connection to your heritage and ancestors.
• Eat, Dance, Feel Good: Try out traditional foods your ancestors loved and dance to the beats of your tribe’s songs. It’s all about feeling good in both body and spirit. These practices offer physical, emotional, and spiritual nourishment.
• Connect with the Land and Elders: Foster a grounding relationship with nature while you’re at it, have a chat with the elders. They’ve got some amazing stories and wisdom to share. Both provide healing, guidance, and a deeper understanding of identity.
• Engage in Community and Support: Participate in community initiatives that emphasize “culture as prevention” and cultivate close ties with family, peers, and community members for a holistic support system. (We’ll share even more resources below.)
• Seek Cultural Resources: Ask about specific mental health resources that respect and integrate Indigenous traditions, and stay informed about historical and current events impacting Indigenous communities to keep connected.
National Alliance on Mental Illness (NAMI): This organization is a fantastic resource for diving into support and education about the impact of mental health, including a comprehensive list of resources for young adults. They hosted an insightful webinar worth checking out about harnessing the strengths of Indigenous communities when it comes to mental health.
NAMI recently launched a free, nationwide Teen and Young Adult (T&YA) helpline: You can connect with trained peers who have gone through situations just like you and help provide support and information. You can text, call or chat with them Monday through Friday from 10:00 AM – 10:00 PM ET.
We R Native: This health organization is for Native youth, by Native youth. They provide content and stories about the topics that matter most to them including pages on building mental resilience and tackling mental health challenges. Be sure to check out some poems, videos and art from teens as part of their IndigiLOVE campaign.
Healthy Native Youth: This organization focuses on resources and curriculum specifically for American Indian and Alaska Native youth that focuses on development and embracing cultural teachings. While it is designed for tribal educators and parents, they also have helpful tools for youth, including a comprehensive list of resources. They also feature content specifically for Two Spirit, Lesbian, Gay, Transgender, or Queer+ (2S-LGBTQ+) teens.
The Steve Fund: A hub for mental health tips for teens of color. They team up with experts and youth to boost mental wellbeing, understanding and support. Dive into their resources: watch videos of other teens discussing their mental health, listen to podcasts, and explore more tools.
Disclaimer: This website offers general information and is not a substitute for professional advice. We are not clinicians or trained professionals; this information should not replace seeking help from a qualified healthcare provider. Please consult a healthcare provider for personalized guidance.
To introduce the concept of mental wellbeing and its importance, we open up with a poem from Alex Elle on resilience.
look at you.
still standing
after being knocked down.
look at you.
still growing
after being prodded.
look at you.
still dancing
after being defeated.
look at you, love.
still here and hopeful
after it all.
????
By Alex Elle, featured on Healthy Mind MHC Pinterest.
Maintaining mental health has an enormous impact on our daily lives. Mental wellbeing impacts our thoughts, actions and interactions. And positive mental health empowers us to have meaningful relationships, make good decisions and work through challenges.
Unfortunately too many young Americans are experiencing poor mental health. And for youth of color, those who identify as LGBTQ+ and teen girls, studies show these groups are suffering more.
To understand what mental wellbeing is and why it’s important, hear from young people like you. Young people’s experiences and expressions of mental health can be different to adults. So it can be really helpful to listen to voices of people similar to your age or background, to build your mental health knowledge.
Thanks to Doc Wayne for asking their youth community what mental wellbeing means to them.
“For innovative ideas and solutions around teen mental wellbeing, look no further than teens. At Doc Wayne, we’re proud to partner and learn from our teens, commit to being their advocates, and to advance what matters to them.”
Rebekah Roulier, LMHC – Managing Director, Doc Wayne
Disclaimer: This website offers general information and is not a substitute for professional advice. We are not clinicians or trained professionals; this information should not replace seeking help from a qualified healthcare provider. Please consult a healthcare provider for personalized guidance.
Hey.
Feeling anxious, stressed or in a funk?
You are not alone.
Mental health is real.
Good mental health is important for us to manage day to day stresses, be productive, feel that you can take care of yourself.
Having good mental health may come easy to some, but for others a chore. Whatever your journey, prioritizing your mental health is an important step (high-five for being here!).????????
Self-care (not to be confused with self-indulgence or being selfish), means taking care of you (Number 1!) so you can be healthy, well, and do the things you need to do each day.
Fun fact…????
Google searches for ‘self-care’ has nearly quadrupled since 2018!
So what are some self-care tips when it comes to your mental wellbeing and why is it important?
Well to put it simply – self-care (whatever works for you) – can help to manage the symptoms of many mental health conditions and may also prevent some from developing or getting worse.
It’s important to explore what self-care works for you. Everyone is different (remember: there is only 1 you!) and it’s worth trying out different techniques to test out what you like and don’t like.
Stuck for ideas?
Why not listen to some self-care tips from young people like you.
Thanks to Doc Wayne for asking their community how they practice self-care.????????
“For innovative ideas and solutions around teen mental wellbeing, look no further than teens. At Doc Wayne, we’re proud to partner and learn from our teens, commit to being their advocates, and to advance what matters to them.”
Rebekah Roulier, LMHC – Managing Director, Doc Wayne
Disclaimer: This website offers general information and is not a substitute for professional advice. We are not clinicians or trained professionals; this information should not replace seeking help from a qualified healthcare provider. Please consult a healthcare provider for personalized guidance.
It may start with the blare of your alarm announcing another school day. However, memories from last night’s late-night social media scroll still linger, leaving you feeling… off.
Memories of notifications from TikTok, Instagram, Snapchat flood back. With each swipe, you’re hit with scenes of seemingly ideal lives: friends at parties you weren’t invited to, influencers showcasing their ‘perfect’ moments, and that silent pressure to always measure up. So yeah, maybe you were up a little too late and didn’t get enough sleep.
And now, the morning rush begins. Your mind races. Is today the math test? Did I wrap up my English homework? And then there’s that daunting task of choosing an outfit – because it’s never just about the clothes. Choosing an outfit isn’t simply about fashion; it’s a balance between fitting in, standing out, and being authentically you.
Here’s the real deal: social media often showcases curated ‘perfect’ lives, setting sky-high standards. And we get it – you feel the immense weight of these expectations. Study after study reveals how it amplifies every insecurity and self-perceived flaw.
Teen mental health is in a fragile state, and, girl, we see you. We recognize that you might be feeling it more intensely. A CDC study found that 42% of high school students feel so overwhelmed by sadness or hopelessness that they pause their regular activities. And guess what? Teen girls felt this at a rate almost more than double their male peers.
So, if that all feels too heavy on your shoulders, remember this: you are not alone. We’re going to dive into some harrowing statistics to help show you that, but also how serious the situation is.
We want you to know every girl deserves to be celebrated for her unique spirit and essence. So rock that outfit, blast your favorite tune, and take a moment to breathe deeply. You got this, and we got you. We’ll further share some tips to help you take on your day.
Before we unravel the data, it’s essential to understand this: being a teen girl today is not just about navigating high school hallways or curating the perfect Instagram post. It’s about facing – and surviving – a myriad of external pressures and internal battles often invisible to others.
Recent studies have illuminated the grim state of affairs for teen girls, especially when it comes to mental health and safety concerns.
A significant disparity exists between male and female students. Female students consistently report higher rates of substance use, experiences of violence, mental health issues, and suicidal thoughts and behaviors, according to the CDC. The difference is not just alarming; it’s vast and pervasive.
• Nearly 1 in 3 young girls seriously considered attempting suicide—up nearly 60% from a decade ago.
• More than 1 in 10 girls reported they attempted suicide in 2021, also increasing significantly over the decade.
• 1 in 5 girls experienced sexual violence in the past year—up 20% since 2017 when CDC started monitoring this measure.
• More than 1 in 10 teen girls said they had been forced to have sex—up 27% since 2019 and the first increase since the CDC began monitoring this measure.
• Roughly half of female college students constantly fear that they, or someone they’re close to, might fall victim to mass shootings or sexual assault.
A bit of context. These feelings among girls like you didn’t just happen because of the pandemic. It has long been made worse by recent global events like COVID and associated lockdowns.
Previous studies hint at the reasons why the mental health of teens might be worse: girls tend to internalize their negative emotions and resort to overthinking and harsh self-criticism as coping mechanisms. This mental stress can lead to burnout and severe self-critique.
Given these challenges, here are some strategies and reminders to help navigate these pressures.
???????? Choose You: Prioritize your wellbeing. Simple acts can really add up. Sip a refreshing glass of water, jot down something you’re grateful for, or declutter a small corner of your room. Take moments to stretch and compliment yourself.
???? ???? Recharge Routines: Recognize when you need a break – in real life and online. Notice who or what drains your energy. Set aside time just for you to rest and reflect. Use this time purely for relaxation and fun. On some days that looks like meditation. On others, watching the latest episode of a show, reading a chapter in a book, rehearsing TikTok dance, or a taking a walk in the sun.
???? ???? Embrace Your Uniqueness: We all have something special about us, and so do you. Don’t downplay yours. Maybe it’s how you laugh, your passion for a hobby, or how you show up for your friends.
Take time to recognize what makes you ‘you.’ Start a journal or a digital note to document things you love about yourself or unique experiences. Over time, revisit these moments and see how they’ve shaped the beautiful individual you’ve become.
???? ???? Channel Creativity: Sometimes you just don’t want to talk. But there are some great ways to channel your feelings into creativity.
• Build a playlist filled with songs by powerful female artists. (If you need a starting point, Lady Gaga’s Born This Way Foundation has a great playlist of songs to inspire mental wellness.)
• Try journaling. Writing offers an outlet to navigate your emotions. Remember, it isn’t about being a perfect expression. It’s about getting those feelings out.
• Art therapy can really help. And it doesn’t have to be hard for those who consider themselves artists. Maybe it’s doodling, even on the back of old receipts. Perhaps you like to sketch. It could be photography on your phone, or using free apps to color and take your mind off things.
• Creating your own inspirational mood board can also set a positive tone and give you something to return to on tougher days. It doesn’t need to be fancy. Cut out what inspires you from old magazines, newspaper or flyers.
????️ ????????♀️ Seek Support in Relationships: Sometimes, you just need that person you trust to let it all out. Maybe you need advice, or maybe just vent. Let them know what you need. Lean on whoever it is that makes you feel most safe and comfy. Maybe it’s that BFF who just gets you, but it could also be a cousin, aunt, or teacher who you feel more comfortable with. It can be hard to bring up things about our self-image or self-confidence, dating, or feeling comfortable in your own body, but know that these women may have experienced similar feelings and can offer suggestions.
???????????????????? ???? Draw Inspiration From Other Females: Dive into the experiences of inspiring women. Connect with the openness of figures like Selena Gomez, Zendaya, Ariana Grande, Billie Eilish, and Demi Lovato, who have candidly shared their personal challenges. They may have an entirely different life than you, but they’re also using their platforms to share some mental health or self-confidence issues they’ve had. And normalizing that can help you understand there’s a tribe to support you and remind you we’re in this together.
????????♀️????????????Understand Your Body: Teen years come with lots of changes for girls. Some evident, some subtle. And those changes can be different for different girls. Do your best to try and understand how those changes may impact your mood. During this time, it is essential to focus on your sleep, hydration, food, and exercise. Remember, exercise can be anything that helps you move, celebrate, and empower your changing body.
Mental Health Is Health: This MTV initiative emphasizes that mental wellbeing is as crucial as physical health. The campaign encourages open discussions about mental health, connects individuals to vital resources, and inspires proactive mental health actions.
They have an extremely helpful starting point for teens like you. Click here and scroll down and start by picking from a feeling or experience you are going through and get helpful tailored tips. We also really like their section on how to be there for a friend in need and their Mental Health 101 page.
National Alliance on Mental Illness (NAMI): This organization is a fantastic resource for diving into support and education about the impact of mental health, including a comprehensive list of resources for young adults. NAMI helps break down options for teens on how to find help, help your friends, and talk to your parents.
NAMI recently launched a free, nationwide Teen & Young Adult (T&YA) helpline. You can connect with trained peers who have gone through situations just like you and help provide support and information. You can text, call or chat with them Monday through Friday from 10:00 AM – 10:00 PM ET.
GirlsHealth: This dedicated platform for young females is run by the U.S. Department of Health and Human Services and has some great interactive tools, quizzes and top tips on body basics, nutrition, and managing stress to digital communication and understanding relationships.
Disclaimer: This website offers general information and is not a substitute for professional advice. We are not clinicians or trained professionals; this information should not replace seeking help from a qualified healthcare provider. Please consult a healthcare provider for personalized guidance.
Even before high school, Maria was an anxious and shy child. She remembers gathering up her courage to begin speaking to a therapist about her problems – it took about a month until she really felt comfortable talking about her feelings, and waking up in the middle of the night with what she and her family thought were Asthma-related attacks.
Maria learned those moments were likely panic attacks from anxiety and depression, and she was given medication. While her mental health journey has been difficult, she sees the real impact of her work.
“You would not recognize the person from before I was seeking help and then the person I am now, and it really helped me grow into myself,” Maria said.
But, like many other Latinx youth, Maria’s story is not quite simple. When she was first given medication, her father immediately got rid of all of it.
“I remember him going on a whole like speech for like about an hour saying how I shouldn’t be that weak and that I should be stronger and I shouldn’t complain about things,” Maria said about her parents, who both had difficult childhoods before coming to the United States. “Their mentality was, what they went through, they came out fine, they didn’t have to talk to anyone, so why should I have to talk to anyone?”
That might be an unfortunate common response you might know all too well. Latino teens like you have consistently said you felt like it was harder to talk about mental health because of cultural stigmas or how seeking help is viewed in your community.
Two other students from Maria’s high school, Christopher and Karen, both said they had similar experiences. Both said it was looked at as weak, feminine or something was wrong with you if you sought help.
When we don’t feel comfortable talking about our feelings and emotions, they can accumulate and become more challenging to handle over time. And we already know that young people of color, including Latinx teens, often don’t seek mental health support as often as their white counterparts. Amplified by systemic issues, these experiences emphasize the need for understanding and advocacy.
While in-depth research about mental health specifically for Latinx youth isn’t as nuanced as it should be, organizations like the Substance Abuse and Mental Health Services Administration (SAMHSA) and the Centers for Disease Control and Prevention (CDC) have been gathering essential data. Their recent findings provide some crucial perspectives.
Some of this might sound all too familiar but remember this: you’re not alone in your experiences or feelings.
– More than 18% of the Latinx community have reported having a mental health condition. Within that group, over 24% have been identified as having a serious mental illness.
– 40.3% of Hispanic individuals have experienced symptoms of depression, which is considerably higher than the 25.3% of white individuals who reported the same.
– Hispanic and multiracial students often felt more persistent sadness or hopelessness than their Asian, Black, and White peers.
– Hispanic students skipped school more often due to safety concerns compared to Asian, White, and multiracial students.
– Factors making it challenging for Latinos to access quality mental health care include language barriers, the lack of insurance, and not enough culturally tailored services or competent professionals.
If you’re a Latinx teen trying to find your way amidst these stats, don’t let them stop you from making positive changes. While the obstacles and disparities are real, there are also shifts toward improvement. Remember, your mental health journey is essential, and you can take positive steps towards better wellbeing today.
You have the power to nurture and improve your mental health. Take it step by step, and start today. Here are a few options to try out:
Choose You: Prioritize your wellbeing. Small acts can spark significant changes: sip on a chilled drink, take a few grounding breaths, or note down a moment that made you smile today. Grant yourself the time to stretch, give yourself a pep talk, or tidy up a little space in your room.
Recharge Routines: Recognize when you need a pause. Let your mind rest. Whether it’s meditating, having tech-free hours, or merely stretching your limbs between tasks, develop habits that prevent you from constantly feeling exhausted.
Leisure Moments: Life isn’t all about hard work. Amid school and other responsibilities, find moments of pure joy. Dive into that show everyone’s discussing, get lost in a book, challenge friends to the latest online game, try mastering that popular dance, or simply enjoy a warm bath or a peaceful walk.
Tap into Your Roots: Celebrate the beauty and richness of your culture. Prepare a cherished family recipe, attend local cultural events, explore traditional attires, or create art that reflects your heritage. Search for videos of Latinx individuals discussing mental health; understanding the link between your cultural identity and wellbeing is crucial.
Seek Support: There’s strength in being understood. It might be a cousin who always gets you, an aunt or teacher who’s always there to listen, or a close friend from school – rely reach out to them. If you’re looking for more guidance, there are many groups specifically designed to support Latinx youth, ready to help with the unique challenges you might face.
National Alliance on Mental Illness (NAMI): This organization provides several resources for English and Spanish-speaking individuals, including some personal blog posts about Latinx identity and depression.
Check out their three-part video series Compartiendo Esperanza. It serves as a good guide and discussion about mental wellness in the Hispanic/Latinx community and how it can improve through dialogue, telling stories and a guided discussion.
The Steve Fund: A hub for mental health tips for teens of color. They team up with experts and youth to boost mental wellbeing, understanding and support. Dive into their resources: watch videos of other teens discussing their mental health, listen to podcasts, and explore more tools.
We want to highlight an interactive session the Steve Fund helped with on YouTube called Girls Rising! The video focuses on mental health as a priority for Latina girls and is led by a well-known and respected Latina trauma therapist who breaks down and talks about the specific language and barriers used around mental health in the Latinx community as well as tips, empowering tools and interactive activities to help center you.
Latinxtherapy: This site has a wealth of resources specifically for you, including a bilingual podcast focused on helping move past mental health myths in the Latinx community and providing self-care tips. It also has a wealth of content, including resources and YouTube channels that focus on mental health and are available in English and Spanish.
Mental Health Is Health: This MTV initiative emphasizes that mental wellbeing is as crucial as physical health. The campaign encourages open discussions about mental health, connects individuals to vital resources, and inspires proactive mental health actions.
They have an extremely helpful starting point for teens like you. Click here and scroll down and start by picking from a feeling or experience you are going through and get helpful tailored tips. We also really like their section on how to be there for a friend in need and their Mental Health 101 page.
Disclaimer: This website offers general information and is not a substitute for professional advice. We are not clinicians or trained professionals; this information should not replace seeking help from a qualified healthcare provider. Please consult a healthcare provider for personalized guidance.
Managing your mental health can feel like a chore sometimes. Life is busy, you have pressures at school, maybe at home and you may feel like you don’t have a lot of time for yourself. This is not uncommon. Even though our mental health journeys are unique, we’re never alone in navigating them. And there’s a wealth of resources and people ready to help.
To celebrate World Mental Health Day’s 2023 theme of ‘Mental health is a universal human right,’ we asked our Head In The Game community what’s the 1 thing they do each and every day to protect their mental wellbeing.
Here’s what they shared.
Shout out to all those who shared their daily self-care tips:
– Carolina Agurcia Agüero
Disclaimer: This website offers general information and is not a substitute for professional advice. We are not clinicians or trained professionals; this information should not replace seeking help from a qualified healthcare provider. Please consult a healthcare provider for personalized guidance.
Diving into the maze of teen mental health data can be daunting. The landscape is painted with alarming stats and figures about increasing rates of loneliness or anxiety. But, beneath the surface lies an important truth: while teens might wear a facade of indifference, many DO want to talk to trusted adults about their mental health.
There’s a huge opportunity for adults like you to step in and help young people who might be experiencing sadness, loneliness, anxiety, depression or other mental health challenges.
Don’t know where to start?
What better way than to listen to young people about what they wish adults knew about supporting teens like them with their mental health.
Thanks to Doc Wayne for speaking with their community members to create these tips.
“For innovative ideas and solutions around teen mental wellbeing, look no further than teens. At Doc Wayne, we’re proud to partner and learn from our teens, commit to being their advocates, and to advance what matters to them.”
Rebekah Roulier, LMHC – Managing Director, Doc Wayne
Disclaimer: This website offers general information and is not a substitute for professional advice. We are not clinicians or trained professionals; this information should not replace seeking help from a qualified healthcare provider. Please consult a healthcare provider for personalized guidance.
You’re just trying to keep up with schoolwork, friends, and figure out who you are, and the world decides to toss in massive concerns like climate change, school violence gun violence.
It’s a little overwhelming, right? It’s okay to feel that way and admit it! Sometimes that’s the first step. You may feel like you’re just one person, but your impact still matters. Small moves can spark big changes. And for those global headaches that feel way out of reach, we’ve got some tools and tips to help you navigate and cope.
There have been a lot of new stressors in recent years in America that has made mental health struggles even more difficult. From the overwhelming ripples of the COVID-19 pandemic to racial injustices, school shootings, and the palpable political divide, it’s been a lot to process, according to recent polls.
These surveys shed light on the sentiments and concerns of young Americans like you, offering a snapshot of how your peers perceive the current climate in throughout the country (as well as the actual climate crisis).
– 59% of your peers believe that their own rights are under attack.
– Only 33% trust in the United States Supreme Court to “do the right thing” all or most of the time.
– 75% are moderately, very or extremely worried about climate change.
– Nearly half your peers have felt unsafe in the past month, with 40% worried about falling victim to gun violence.
– 73% believe homelessness can happen to anyone.
Let those numbers show you that you’re not on your own worrying about those heavy topics.
But it is essential to remember that as stress piles up, it can mess with your focus and mindset. So, why not focus on zeroing in on the things in your power and strengthening your mental resilience?
Here’s how:
1 – Switch your thinking from negative to positive: If you’re thinking over potential consequences, it can spiral into lots of negative thinking. You may even feel afraid before something has even happened. Instead, try to imagine the best possible scenario.
2 – Think about a friend: Imagine your friend came to you with a worry, what advice would you give them? It can be helpful to play this out in your mind and can give you a new perspective.
3 – Stay educated, but know when to step back: It’s great to be in the know, but in today’s age of non-stop news alerts and doom scrolling, it’s easy to experience information overload. When times are tough, consider setting boundaries on how often you check the news. This is especially important when you’re constantly exposed to distressing images or videos.
4 – Take control of what you can control: There’s power in the choices you make. Whether it’s lending a hand in your community, joining forces with a group that resonates, or hitting the ballot box – every bit counts in carving out your path forward.
You may feel so strongly about a social cause or issue in your community or beyond that you want to do something about it. Or, maybe you just want more information to help you understand what’s happening to the world.
Groups at school or in your community:
– See what groups there are at school: Consider joining a Gay-Straight Alliance, LGBTQ+ club, Black Student Union, Latinx Student Association, or Asian-Pacific Islander Club. These groups offer a chance to connect with peers who share similar concerns, providing a sense of belonging. If you’re passionate about the environment, look into environmental or sustainability initiatives at your school to get involved.
Don’t see your passion represented? Ask an adult you feel comfortable with about starting something fresh.
Check in at the community level:
– Explore local avenues for civic engagement: Consider joining local chapters of national organizations like the NAACP or Sierra Club, or attending town hall meetings to voice your concerns.
– Community centers, such as the YMCA, often have programs on social justice or environmental initiatives. Participate in community clean-ups, or collaborate with faith-based organizations on outreach programs.
– Local libraries frequently host events on civic issues, and mentorship opportunities, like those provided by Big Brothers Big Sisters, can have a direct positive impact. Even on a local scale, your actions can ripple into broader change.
Dive into existing resources: No need to reinvent the wheel. There are many great groups out there to help point you in the right direction. Here are some we particularly like!
– Not sure how to best use your time? Enter 80,000 Hours which can help you figure out the best way to help others and take action, including research and support to help students and recent graduates. They have great online guides, a podcast and more.
– Maybe you’re good at expressing yourself in words. Do The Write Thing can help you put that skill to good use. It’s a national campaign to stop violence through a writing program for middle school students. So far 1.2 million students have pledged to end youth violence and Do The Write Thing has many impact stories, resources and ways in which youth can get involved.
– If you care about fighting for sexual health, rights and justice around the world you might look into Advocates for Youth. They bring together youth and adult allies to join forces and fight for rights related to body autonomy as well as programs and systems to secure sexual health and equity. Scroll through their “Issues” section or explore their events and resource guides for ways to get involved.
Disclaimer: This website offers general information and is not a substitute for professional advice. We are not clinicians or trained professionals; this information should not replace seeking help from a qualified healthcare provider. Please consult a healthcare provider for personalized guidance.
Your mental health relates to your emotional, psychological, and social well-being. Sometimes, that’s a lot to wrap your head around. So, we like to think of it like your phone’s battery life. Just like your phone needs to be charged, your mind has its own kind of “energy” that needs to be looked after. On days when you’re feeling on top of the world, your battery might be at a full 100%, lighting up every app and running smoothly.
But we all have those days when our “battery” feels like it’s running dangerously low and in desperate need of a recharge. That doesn’t mean your phone is broken; it just means it’s been working hard and needs some time to recover.
Not taking breaks, facing continuous stress, or not addressing emotional issues is like running a ton of apps in the background. They drain your battery faster, even if you’re not actively using them. Recognizing which “apps” (or stressors) are draining your energy is a huge step in understanding how to manage your mental health.
Just as you wouldn’t blame your phone for running low on charge after a long day, you shouldn’t blame yourself for feeling mentally drained. Instead, plug into supportive resources, talk to someone, and give yourself the sleep and rest “charge” you need. Remember, even phones need downtime to update and optimize. Your mind deserves the same care and attention.
Just like a phone overloaded with open apps, your mind can feel swamped by life’s many challenges. It’s entirely okay to “close” some of those mental tasks so you aren’t perpetually dwelling on them, allowing you a chance to breathe.
Perhaps you’re pondering a challenging situation at school or considering how to discuss something with your parents. Added to that, maybe you’re grappling with residual loneliness or anxiety from the pandemic. Processing all these thoughts simultaneously can be exhausting. Pause for a moment, prioritize your concerns, and decide which mental “apps” you can temporarily close to give yourself some relief.
Just as your phone gets constant notifications, life can ping your emotions unexpectedly. Everyone handles these “notifications” differently. Some might swipe away an issue with ease, while others might find it tougher. Your reactions are unique and valid. Remember, our mental health journeys are personal.
We also know sometimes it can be hard to talk about your mental health due to stigmas and avoidance in some communities —those clouds of judgment that hover around something completely natural. It’s not uncommon for stigmas to be born out of cultural values or reinforced by systems we interact with daily, like schools.
But here’s the silver lining: even though our mental health journeys are unique, we’re never alone in navigating them. There’s a wealth of resources and people ready to help. By opening up, you might just give your mental battery a boost and inspire someone else to do the same. Your voice matters. Share it.
Wanna boost your mental game? Check out these power moves to level up ⬆ and feel your best:
✏ 📝Journaling: Feeling some kind of way? Get your feelings down on paper or even your notes app if you’re on the go. Getting those thoughts out of your head can be a game-changer for processing and understanding emotions.
🧘♀️🧘Practice meditation and/or breathing exercises: Meditation and breathing exercises are like hitting the “refresh” button for your brain, clearing away stress and overthinking. They can help you step out of the whirlwind of overwhelming thoughts and anchor you in the present moment. By tuning into the now, you can clear the mental fog, feel more centered, and handle life’s curveballs with a clearer mind.
🏕 🛣 Get some fresh air: Ditch the screens for a bit. Go for a walk or run, lie in the grass, or just feel the breeze. Nature is basically a free mood booster.
🧶🛹 Find a hobby you love: Whether it’s shooting hoops, sketching, or listening to music/dancing – find your passion and rock it. It can give you a grounding anchor – a space where you can control the narrative, pour out your feelings, and rediscover balance and joy.
🦋 👋Stay social: Connect with your squad. Whether it’s old friends, new ones, or family, staying connected keeps you grounded.
🧸❤️ Practice gratitude: Tuning into the small wins can be a total game-changer. That unexpected compliment on your style. Scoring those concert tickets. Finding the perfect song that just gets you. Nailing the latest Tik Tok challenge or sinking a tough shot in the game. Finding moments of gratitude not only boosts your mood but also helps you zoom out and appreciate the bigger picture. Especially on days when things feel overwhelming, these small reminders can make all the difference.
☕📱 Talk to someone: We know this one takes courage, but talking can be the ultimate power move. Speaking up can lighten your load. Whether it’s with your bestie, an adult you trust or with a mental health professional that can give you the best resources tailored to what you’re going through.
Disclaimer: This website offers general information and is not a substitute for professional advice. We are not clinicians or trained professionals; this information should not replace seeking help from a qualified healthcare provider. Please consult a healthcare provider for personalized guidance.
