Teenagers, it seems, face stressors everywhere they look. Parents want them to get good grades. Peers expect them to “fit in” at school. Add in the potential for bullying—both in the classroom and on social media—and it’s clear that being a teen today might be harder than it’s ever been.
Unfortunately, all of these stressors negatively impact teens’ mental health. More than 40% of adolescents across the U.S. say they struggle with persistent feelings of sadness or hopelessness. Just as concerning, over half of parents and caregivers express concerns about their child’s mental well-being.
How can you help your teenager navigate the many challenges of adolescence and protect their mental health? It’s a question we get asked often at Northwest Pediatrics in Coeur d’Alene. We answer by sharing these five tips that can help boost teens’ moods.
1. Keep moving.
Research shows that teens who engage in regular exercise can reduce their risk for depression, anxiety and attention deficit/hyperactivity disorder (ADHD). In addition, exercise releases neurotransmitters such as serotonin (the “feel good” hormone) and dopamine (the brain’s “reward center”), helping teens feel better. Physical activity can even instill a stronger sense of self-confidence.
Make sure your teenager exercises 5 days a week. Help them find activities they will enjoy so they will stick with it over the long run. Signing up for a team sport may benefit some adolescents. Others may prefer individual or recreational activities like bicycling, swimming or yoga. Aim for between 30 to 60 minutes of moderate-to-vigorous physical activity.
2. Load up on ‘brain food.’
Teens crave convenience. So if a sugar-packed energy drink, potato chips or a candy bar are within reach, they’ll grab it. The problem is, these types of ultra-processed foods are high in sugar, which can deteriorate teens’ mental health when consumed in high amounts.
In contrast, a balanced diet filled with “brain food” will give your teen the energy they need to thrive both physically and mentally. Replace candy bars with fresh fruits and vegetables, and swap out sugary sodas and fruit juices for plain or lightly-flavored water. Berries and nuts are high in antioxidants, which can reduce inflammation, while leafy greens, eggs and certain types of fish (like salmon) contain nutrients that promote focus and regulate emotions.
3. Aim to improve sleep.
This tip might be the hardest of all for teens to follow. Between school, extracurricular activities and potentially a part-time job, finding time for sleep is challenging. At the same time, teens’ sleep-wake schedules shift during their adolescent years, which is why they often tend to go to bed later than their parents.
Yet getting a restorative night’s sleep remains essential for teens to succeed both inside and outside of the classroom. The National Sleep Federation recommends that teens between the ages of 14 and 17 should sleep for between 8 to 10 hours a night. That may not be possible in all instances, but try to aim for at least 8 hours.
A few ways to make it happen: Stick with as consistent a sleep schedule as possible, including on weekends. Make sure your teen avoids caffeine within four-to-six hours of bedtime. Ask them to avoid eating heavy meals or snacks right before sleep.
4. Avoid isolation.
Only 58% of teens today say they “always” or “usually” receive the social and emotional support they need, leading to feelings of loneliness and isolation. Parents can help by encouraging their teen to get more face time and less screen time.
While social media use among teens can encourage connection, it can also lead to negative consequences like online bullying and peer pressure. Social media is not a replacement for in-person connection, which is fostered when teens spend time among groups of people they trust, including family members and friends.
If your teen struggles with loneliness, encourage them to get involved in extracurricular activities, like team sports or a favorite hobby. Find opportunities for them to give back to the community or volunteer as a family. Be available for your teen whenever they want to discuss how they’re feeling, and talk in a non-judgmental way so they will feel comfortable opening up to you.
5. Cultivate their faith.
If faith is a component of your teen’s life, then they should pursue it. Involvement in a faith community brings numerous potential benefits. Most faith-based organizations promote healthy habits. They offer youth groups where teens can connect with one another. Plus, many faith-based organizations encourage volunteerism and provide mentorship and guidance, which helps teens build strong relationships with trusted adults outside of their family.
Know the signs of mental health problems in teens
Mood swings and irritability are potential indicators that your teen is struggling with their mental health. Other symptoms to look for according to the American Academy of Pediatrics:
- Withdrawing from family and community
- Losing interest in activities they used to enjoy
- Swings in sleep, weight or eating habits
- Cancelling plans with closest friends with little explanation
- Struggles with classwork
- Ongoing worries that won’t go away
- New friends you’ve never met before
- Refusing to talk about their feelings
- Obsession with a certain goal
- Signs of drug, alcohol or other substance use
- Signs of self-harm
- Sexual activity that seems new or more intense than before
At Northwest Pediatrics, we’re here for you and your teen
If you notice any signs of depression, anxiety or other mental health conditions in your teenager, make an appointment with us at Northwest Pediatrics in Coeur d’Alene. We will listen to your concerns and explore ways to improve your teens’ physical and mental well-being. Should you or your teen need extra support, we can also refer you to experienced mental health professionals in our area.
Your teen’s mental health is just as important as their physical health, and it’s OK to talk about it. If you need an appointment, call Northwest Pediatrics at 208-619-8250 today.