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.
95% of teens polled in recent research say they seek information from their parents or guardians about mental health AND genuinely trust your input. But here’s the catch: while they’re open to discussion, they often won’t bring it up on their own. Just under half of teens reported engaging in regular conversations.
That’s a huge gap — and a massive opportunity for you to step in and help your child or another teen who might be experiencing sadness, loneliness, anxiety, depression or other mental wellbeing challenges.
It’s important to begin having those chats as early as you can – half of mental health issues start by age 14. Helping young people talk about mental health early on can help focus on prevention and building their resilience before a specific mental health problem may occur.
While the teenage years can be challenging, filled with mood swings and arguments, it’s essential to understand that these behaviors are part of their development, both mentally and personally. Teens often face sleep deprivation due to early school start times and hormonal changes, leading to heightened stress sensitivity and irritability.
The silver lining is that most teens are open to these conversations about this. But just as each teen is unique, the approach will also vary. Let’s dive into a variety of options to help you delicately open those communication airwaves.
Like all things, timing is important.
“It’s important to make space to be together without an agenda or pressure. Conversation flows best when it naturally occurs,” according to the non-profit Mental Health America. “Consider bringing up the topic of mental health when doing chores, cooking, hanging out, or in the car. Be aware of changes in your child’s willingness to engage with you. If they are busy, or having a bad day you may want to wait until they are less preoccupied.”
If you don’t know where to start, or want to prepare in advance, the organization has a fantastic list of conversation starters and do’s and don’ts to help you through those first chats.
1. Encourage and normalize talking about emotions: Share your own feelings and experiences, handling emotions in a healthy way. Show them that everyone, regardless of age, goes through emotional ups and downs and it’s okay to express themselves. These practices might help you start:
– Check-ins: Make it a habit to ask about their day and feelings, such as with a simple “What made you happy today?” or “Was there anything that upset you?”
– Pop culture discussions: Use that show your child has been really excited about as a jumping off point. If the film tackles any emotional themes, try to discuss the characters’ feelings, relating them to real-life scenarios.
2. Listen and validate their experiences: Prioritize moments to truly hear them out. Listen to them and talk with them about what they are going through, ensuring they feel acknowledged without immediately jumping to solutions or judgments. Emphasize you’re creating a judgment-free zone.
– Be open and curious and compassionate towards their experiences: Asking open-ended questions can be helpful to show you both want to deepen your understanding and will not immediately jump in and interrupt them.
– If it is still a little hard to figure out what that might look like for you, watch this conversation between a mother who is a therapist and her daughter as they model a discussion about the impact of gun violence on mental health.
3. Make sure they know it’s not their fault: Opening up to you will be a really big, brave step for many teens. If they come to you worried about a situation, or if they are struggling with their mental wellbeing offer words of validation and comfort, reinforcing that their feelings and experiences are legitimate and important. You can do this by:
– Start with empathetic responses: Try and use language that shows understanding and empathy, making them feel seen and acknowledged.
– Normalizing the Struggle: Let them know that mental health challenges are a part of many people’s lives and do not imply any fault or flaw on their part. These experiences are a piece of their journey, not the entirety of their identity.
– Highlighting their strengths: Remind them of their unique qualities, talents, and passions, emphasizing that their mental health does not define their entire being. Encourage them to recognize and celebrate their achievements and attributes, both big and small.
4. Let them ask you questions: If you’ve created a space for these conversations, be ready to be open and help them with the information they need if you don’t have the answers. It’s OK if you don’t know. Find the resources to educate yourself and go over what you’ve learned with them. That follow through will show you are taking them seriously and show you care!
5. Talk about mental health using analogies: If talking about feelings in your family or community is a bit taboo, it can help to use an analogy. You can explain to teens that just like when you have a headache from straining your eyes too long, your mind can also feel strained and need a break when there’s too much stress.
A sprained ankle impacts how your legs feel or how you walk, just like anxiety or depression are challenges that happen in the brain. Remind them It’s all part of our health, and it’s completely okay to talk about any part of it, whether it’s our body or our mind.
6. Talk about self-care and prevention: Encouraging young people to try and take care of themselves regularly can be critical toward their future health and happiness. Things like maintaining a healthy diet, getting enough sleep, exercising regularly and meditating are all ways to build good mental wellbeing and benefit them physically too.
Keep an eye on these areas too, because sudden changes or symptoms may give a hint that something is wrong. The National Alliance on Mental Illness (NAMI) has a really helpful list of warning signs and symptoms to help you out.
This applies to you, parents and caregivers. Teens watch and model your behavior.
7. Remind them it’s a journey: That whole saying about being a marathon and not a sprint applies here, even if it’s not the immediate answer we all want. Emphasize that understanding and expressing feelings is a journey and that it’s okay not to have all the words or answers right away. Celebrate the small steps with them and revelations as they come!
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.
The connection between physical activity and improved mental health have been recognized for quite some time. An ancient thought holds up remarkably well in the present. The saying focuses on the importance of a “healthy mind in a healthy body.”
That’s why engaging in sports and exercise isn’t just about physical fitness; it’s also a secret weapon for your mental wellbeing. And guess what? Your mental strength can also level up your game!
There’s proof to back it up: Research shows that 12th-grade girls who played sports had higher self-esteem and self-confidence and fewer feelings of loneliness, self-doubt, hopelessness, and sadness. Students playing team sports in grades 8 through 12 said they also had less stress and better mental health as young adults, according to another study.
Whether you’re a sports enthusiast or simply aiming to stay active, there’s a scientifically proven mood-enhancing magic in sports and exercise.
Let’s explore how it works:
???? Self-esteem: Playing sports makes you feel like a champion and is linked with better social skills and fewer gloomy days.
???? Personal Power-Up: Sports help you score big at life skills, like keeping calm under pressure and exploring your personal potential. Playing a sport can also teach you resilience and determination to help in other areas of your life including your mental wellbeing.
???? Social benefits: Most sports can act like a built-in support system. You’ll learn skills at team-building and making new friends. You’ll also be forming positive relationships with coaches, and social skills like teamwork to help in other areas of life. Some of these people may become trusted adults or friends you can talk to about the hard times in life and navigating mental health issues.
???? Character-building: While many people focus on getting stronger physically from sports, it also helps to influence personal development.
???? Healthy Mind, Healthy You: Sports can act as a shield against bad vibes. You can get a break from the daily grind, move your body, refocus your mind, boost your self-image, keep emotional distress at bay, and protect yourself from risky behaviors, including substance abuse.
Okay, now we know why sports and exercise can give you that extra edge to help build your mental wellbeing.
We get it—sports aren’t for everyone. But don’t limit yourself. There are so many ways to enjoy moving your body and getting regular exercise is really important. Sports can help make that feel like less of a chore.
If the sports at school don’t connect, look for other options and remember it doesn’t have to be complicated. It’s easy to incorporate exercise into your daily routine without expensive equipment. Walking, running, climbing stairs, and jumping rope are all good to get the heart pumping. If you’re interested in weightlifting, try improvising with water-filled bottles. For guided workouts, explore free stretching or yoga classes on YouTube. Or check out local organizations and non-profits that might offer free or low-cost fitness classes in your community.
Any of these are great choices!
Remember, just getting your heart rate up and staying active for at least 60 min a day is just as beneficial as playing on a sports team.
What’s awesome is that there are great organizations and community groups out there that blend sports with other interests, making participation more accessible. Using sports intentionally can also be a powerful tool for learning and enhancing other aspects of your life or community, such as getting involved in youth activism.
Here are some examples of how sports are making an impact beyond the playing field, from 4 of our Head In The Game grantees:
Rainbow Labs – emboldens Queer and Gender Nonconforming Youth to discover, curate, and experiment through community building programs and a series of after-school programming (both in-person and online) across California.
Chicago Voyagers – offers adventures programs for Chicagoland teens to discover themselves and grow their potential.
Run4Fun – empowering the mental health and wellness of young people for life through the healing power of running and play.
Homegrown Lacrosse – a Twin-Cities nonprofit empowering youth through a wide variety of lacrosse programs.
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.
Growing up Madison always struggled with her identity as a light-skinned African American growing up in a predominantly white area. She didn’t see herself reflected in her environment, the topics taught at school or the educators teaching her and it had a real impact.
“I felt separated from my community because I am lighter .. I think that was definitely hard on my mental health,” she said.
She took it upon herself to dig further into her cultural identity and try and find that connection on her own, going to museums, helping her feel more comfortable about her identity. It helped her boost her confidence and embrace her uniqueness – and spark change. She worked to help get more representation among the student body and among the curriculum.
Amira, 17, knows that when she has a bad day that it’s okay. But she’s also learned it has been easy to find herself in a negative cycle or be cynical about the world around her.
“It’s been incredibly easy to just fall into this constant negative thought process, you know, being down on myself, being down on the world, you know just being cynical of everything around me and never stopping to find the good in anything.”
But she found it difficult talking to some people about her issues, highlighting the generational gap and the stigma in families of color when discussing mental wellbeing.
“Older generations often dismiss our problems, saying, ‘I had it way worse’,” she states, emphasizing the need for understanding and validation.
Tanais faced dual challenges: assisting her mother financially while attending school and navigating the revelation of her mom’s undisclosed mental health struggles. “I had to mature rapidly, with no guidance,” she reflects, underscoring the silent challenges many young individuals face.
These stories shared may strike a chord, reflecting the heightened mental health struggles Black, Indigenous, and People of Color teens face. Amplified by systemic issues, these experiences emphasize the need for understanding and advocacy.
We know that black/brown teens access only half the mental care of their white peers. But more nuanced research about mental health for youth of color has been lacking.
However, groups like AAKOMA are on the frontline, advocating for more inclusive research. Their “State of Mental Health Youth of Color 2022” report gives us some critical insights.
Some data might hit close to home. But if you take anything from it, know this: you’re far from alone in how you’re feeling.
• Many youth of color are in dire need of enhanced mental health support.
• Half of the participants admitted to experiencing moderate to severe depression or anxiety.
• 42% have encountered at least one form of race-based trauma.
• Latino/e and Native American Youth reported significantly higher levels of depression and anxiety at 26%; 19% of Asian American and Pacific Islander teens reported depression and anxiety.
• Suicide attempts are twice as high for Native/Indigenous youth compared to white youth, with many other youth-of-color groups also exceeding rates of their white peers.
If you’re a teen of color navigating through this, hang tight. The systemic barriers and discrimination can be overwhelming, but change, though slow, is happening.
Meanwhile, know that you can start taking control of your mental health, one step at a time, starting right now.
???????? Choose You: Prioritize your well-being. Simple acts can make a world of difference: drink a refreshing glass of water, take a few deep, grounding breaths, or jot down something you’re grateful for today. Allow yourself moments to stretch, compliment yourself, or even declutter a small corner of your room.
???? ???? Recharge & Boundaries: It’s crucial to recognize when you’re stretched thin. Give your mind a breather. Maybe it’s meditating for a few minutes, setting aside screen-free hours, or simply taking a moment to stretch between tasks. Cultivate habits that ensure your energy isn’t constantly drained.
???? ???? Leisure Moments: Life isn’t just about hustling. Amidst school and chores, indulge in sheer enjoyment. Whether it’s binging a show you’ve been waiting for, reading a book, challenging your friends to that new multi-player game, finally trying out thst TikTok dance or taking a relaxing shower or calm walk, make sure to carve out moments purely for pleasure.
???? ???? Tap into your cultural identity: Embrace the beauty of your roots. Maybe cook a traditional meal from your culture, attend cultural events, explore fashion from diverse background or even create artwork inspired by your heritage. Seek out videos where people of your cultural identity speak openly about mental health online, making that connection between your heritage and well-being all the more meaningful. Celebrate who you are – it’s not just empowering, it’s beneficial for your mental wellbeing.
???? ???? Seek support in meaningful relationships: It feels good to be understood. Whether it’s your cousin who just gets it, that auntie or teacher who seems pretty open and cool, or your BFF from school – lean on them. If you’re unsure where to turn, many organizations cater specifically to BIPOC youth. They’re ready to guide you, and they understand your unique experiences.
The Steve Fund: A hub for young POC mental health. They team up with experts and youth to boost mental well-being understanding and support. Dive into their resources: watch videos of teens like Tanais discuss mental health, tune into podcasts, and explore more tools.
BEAM: Black Emotional and Mental Health Collective. BEAM has resources on education, training and advocacy. Why not try their peer support spaces and check in and connect with other black youth.
AAKOMA Project: The AAKOMA (African American Knowledge Optimized for Mindfully-Healthy Adolescents) Project is a charity helping to advance the mental health of young people of color and their families. They provide tailored tools, educational programs, and resources.
Black Girls Smile: This initiative designed to champion the mental health of black women and girls puts mental wellness as a vital component of overall health. Black Girls Smile offers a wealth of resources and support. This includes educational programs, workshops, and community outreach events aimed at promoting mental health awareness and reducing the stigma surrounding mental health.
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.
Beyond the memes, TikToks, and endless Snap streaks, we’ve got real lives, real feelings, and real struggles. Sometimes, the most epic thing isn’t the latest challenge or trend – it’s lending an ear to a friend in need. Let’s redefine “Teen Talk” by weaving in conversations about mental health.
I know, I know. It can feel a little awkward to start a conversation about mental health. You might be worried about what you say or how to say it or if there’s a “right way.” But, just kicking off the convo can be the nudge someone might need to open up.
If your friend’s acting different, don’t just assume they’re chatting with someone else about it. Showing you care and listening to them empowers young people to choose to speak up, if they want.
• If you get that vibe that a friend’s off or not feeling their best, slide into their DMs or just hit them up. A simple “Yo, been thinking about you. All good on your end?” or “Hey, you cool? Remember, I’m here if you ever wanna chat. No biggie,” can go a long way.
• Remember words have power. Skip using labels like “mentally ill” or “crazy” – its outdated and stigmatizing. And, unless you’re 100% sure about a diagnosis, avoid dropping medical terms like “depression” or “schizophrenia.”
• If a friend decides to share, find a spot where you both can chill comfortably. No distractions, just you two.
• Jot those feelings down first if you’re nervous about talking. It can help you organize what you want to say or practice saying it.
• Keep it about you. Start with ‘I’ like, ‘I’m feeling kinda low today’ or ‘This happens, and I just…’
•If you’re dropping something heavy online, maybe drop a heads-up like “trigger warning.” Just looking out for the squad.
• Picking who to vibe with can be tricky. Think of that one person who’s got your back, who you can truly trust.
• Stay true, but go slow if you need. You don’t have to spill everything at once. Sometimes, opening up bit by bit feels right.
• Feedback is a two-way street. After sharing, ask them how they feel or if they’ve ever felt something similar. Makes the convo more of a two-way thing.
• Find your groove. We all have our ways. Face-to-face too intense? Maybe a voice note or even a meme that says it all.
Okay, real talk: Doing good stuff for others doesn’t just help them out – it’s like an instant boost for your own vibes too. When you lend a hand, it’s not just them smiling – you’ll feel pretty awesome, and that stress or anxiety? Definitely dialed down. Think about it. When one of your friends suddenly starts a cool trend, doesn’t everyone jump on? That’s how mental health habits work too. You set a positive mood, and it catches on.
Our brains are kinda like our muscles. You know, they need some workouts. So, while you’re out doing all of your regular teen things – remember that your mind needs some love.
And, hey, teens? You kinda have this secret power: You influence each other. A lot. Remember you also have the power to boost each other up and share those healthy vibes.
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, you. Yes, you, pausing to read this. Take a deep breath in. Now, exhale it out. Feel better? Great. We needed that moment too.
Now, let us take a minute and tell you how incredible we think you are for being here. Wanting to level up your mental health is a BIG deal. We see you, and we’re cheering you on in this journey.
We know being a teen is hard on its own. And if you identify as LGBTQ+? There are many additional stressors that can impact your mental health.
You know the saying about just the “tip of the iceberg?” It’s used to say that there’s a lot more beneath the surface than what’s immediately visible. The struggles, the worries, the stressors—what people see is often just a fraction of what’s really going on.
On the surface, people might see your strength, your style, your sense of humor. But underneath? There’s the authentic joy of being you but there might also be the weight of stigmas, the sting of unwanted opinions, or even the outright hurtful actions you endure. Maybe it’s bullying, family rejection, or the hurdles you face trying to access proper mental health care. We get it, and it’s all so valid.
If you sometimes feel like you’re floating out there alone, remember this: nearly 2 million U.S. teens, about 9.5%, identify as LGBT. You’re part of a vast, diverse, and beautiful community and you’ve got a whole community of supporters like us in your corner.
Let’s dive into some raw numbers that highlight just how crucial it is to prioritize your mental health, especially with the extra challenges you might be facing.
But before we do, let’s make one thing crystal clear: Being LGBTQ+? It’s not something you’ve done wrong. It’s a beautiful, core part of who you are. It’s not a mental health disorder or something to “fix,” regardless of what anyone says. It’s a piece of the brilliant mosaic that makes you, well, YOU.
The Trevor Project, a leading voice in suicide prevention for LGBTQ teens, reached out to 28,000 LGBT young folks like you, aged 13 to 24, from all over the US. To keep it real, the findings? They’re pretty heavy.
A staggering number of LGBTQ teens face severe mental health challenges and thoughts of self-harm. A significant chunk of this struggle is tied to experiencing anti-LGBTQ vibes and, in some cases, direct harm, according to their report.
• 41% seriously considered attempting suicide in the last year; half of transgender and nonbinary youth and 29% of cisgender youth said they felt this way.
• 67% reported recent anxiety signs, and 54% indicated depression symptoms. What’s even more concerning? 56% who wanted mental health care in the past year just couldn’t access it.
• As for the barriers? Top reasons included anxiety about discussing mental health, parental permission concerns, fears of not being taken seriously, and the high costs associated.
Now that we know some of the most common feelings among teens like you, let’s tackle what we can do about it and help you re-charge your battery and improve your mental wellbeing.
1. Connect with members of the LGBTQ+ community: It can be profoundly validating to connect with others who share our experiences. Try to find an LGBTQ+ community local to you.
Even if some of their activities aren’t quite your jam, just being around others who share your experiences can help combat feelings of isolation. And it can make a huge difference, even if it is tricky first step to take.
“LGBTQ+ young people who had access to affirming homes, schools, community events, and online spaces reported lower rates of attempting suicide compared to those who did not,” according to the Trevor Project.
2. Use free hotlines: Talking about your gender identity or sexual orientation can feel really hard as a teen. We know people your age might have trouble getting access to a mental health provider for a variety of reasons: the stigma, the cost, the worry of where to begin, or if you would need to tell your parents first. For whatever the reason, free confidential hotlines can be a great option for you to begin having some of those first chats.
Most services have options for you to call, text or chat online. Speaking to someone anonymously may give you the opportunity to speak about how you’re feeling with a sense of freedom.
3. Find role models: Remember that 2 million number we said above – that’s tons of people who feel just like you and many of them have shared their experiences in ways that can help you. Do you have that one teacher or adult who makes sure to use pronouns properly? Or a fellow teen who is out in your school?
Those people (whether you know them or not) can help you feel positive and empowered. It can also help to see other people like you who may be going through or have experienced similar things. And while social media can be overwhelming for a lot of reasons, you can find some super helpful videos there using hashtags like #outandproud or #queerandproud. So even if you aren’t ready to post or talk about anything, you can gain some strength and see how they are handling it.
The Trevor Project also has their own online community called TrevorSpace which they describe as “an affirming, online community for LGBTQ young people between the ages of 13-24 years old. With over 400,000 members across the globe, you can explore your identity, get advice, find support, and make friends in a moderated community intentionally designed for you.”
Additional Information and Support for LGBTQ+ Teens
The Trevor Project: This organization offers 24/7 support for LGBTQ+ youth throughout the year. If you need someone to talk to, trained counselors from The Trevor Project are available via phone, text, or online chat. We highly recommend checking out their invaluable resources, including “The Coming Out Handbook” or their “Self-Care Playlist” on Spotify. Because sometimes the best comfort comes from melodies and lyrics that resonate with our feelings. So hit play on those tunes to help to uplift, inspire, and empathize with you.
Human Rights Campaign: Recognized as the largest civil rights organization in the U.S. striving for LGBTQ+ equality, the Human Rights Campaign has a plethora of resources catered to the LGBTQ+ community and their allies.
Noteworthy materials include guides on ‘Fighting Anti-Trans Politics‘ and moving bits of audio from teens who took part in an HRC project to leave voicemails answering the question: “What would you tell a younger queer you?” Teens from different parts of the country answered – and hearing those powerful messages from a voice like yours can really make a difference.
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.
