Mental health challenges can show up in lots of different ways among young people. For example, certain situations can make someone feel anxious, while others might feel stress. You are unique and so are your experiences, and it’s important to understand and respect that.
However, there are certain patterns that can be similar from person to person. Knowing these can help you to understand what you might be going through which may lead to better, more focused help.
We dive into some of the more common mental health challenges, such as panic disorder.
The National Institute of Mental Health (NIMH) defines panic disorder as:
Panic disorder is an anxiety disorder characterized by unexpected and repeated episodes of intense fear accompanied by physical symptoms that may include chest pain, heart palpitations, shortness of breath, dizziness, or abdominal distress. These episodes occur “out of the blue,” not in conjunction with a known fear or stressor.
According to NIMH an estimated 2.3% of 13-18 year-old Americans had panic disorder. And panic disorder often begins in the late teens to early adulthood, with women more likely than men to develop it. People with panic disorder have regular and unexpected panic attacks.
A panic attack is a sudden period of intense fear, discomfort, or sense of losing control even when there is no clear danger or trigger. But not everyone who experiences a panic attack will develop panic disorder.
Today’s young people face monumental challenges at home and abroad, it’s OK to feel overwhelmed by it all. Why not focus on the things you can control and strengthen your mental resilience? Below we share some tips to get you started.
Panic attacks can occur as frequently as several times a day or as rarely as a few times a year. During a panic attack, a person may experience:
People with panic disorder may have:
An untreated panic disorder can affect your quality of life and lead to difficulties at work or school. The good news is panic disorder is treatable.
If you or someone you know is struggling or having thoughts of suicide, call or text 988 Suicide and Crisis Lifeline at 988 or chat at 988lifeline.org. In life-threatening situations, call 911.
The first step to prevent or reduce the effect of panic attacks is understanding what they are – so you’re in the right place to learn more! Here’s some tips on how to deal with a panic attack if you or someone you know is experiencing one:
NIMH have a resource on ‘How can I support myself and others with panic disorder?‘
Anxiety and Depression Association of America have a range of panic disorder resources, including ‘4 Tips on Managing Your Panic‘ and ‘Outsmart Your Anxious Brain.’
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.
Mental health challenges can show up in lots of different ways among young people. For example, certain situations can make someone feel anxious, while others might feel stress. You are unique and so are your experiences, and it’s important to understand and respect that.
However, there are certain patterns that can be similar from person to person. Knowing these can help you to understand what you might be going through which may lead to better, more focused help.
We dive into some of the more common mental health challenges, such as stress.
The American Psychiatric Association defines stress as:
Stress is a normal reaction to everyday pressures, but can become unhealthy when it upsets your day-to-day functioning. Stress involves changes affecting nearly every system of the body, influencing how people feel and behave.
We all at some point in our lives experience stress. It is a very common feeling you get when you are overwhelmed, and your brain and your mind start feeling like you are unable to cope with so many things.
At times, stress can be good for you because it can help you complete tasks that need to be done soon. However, a large amount of stress for a prolonged period of time can affect your mental wellbeing.
While the national public health emergency around COVID-19 ended on May 11, 2023, results from a recent study show that the pandemic is still weighing on people. This paired with global conflicts, racism and racial injustice, the cost of living and climate-related disasters our impacting the mental health of Americans. And there is a growing body of research showing that children are often the most vulnerable of those impacted during and after a disaster.
Today’s young people face monumental challenges at home and abroad, it’s OK to feel overwhelmed by it all. Why not focus on the things you can control and strengthen your mental resilience? Below we share some tips to get you started.
These stressors along with things like demands at school, home, pressures to succeed or fit in, can play a significant role in your mental wellbeing. For young people, there’s also the pressures of changes in your body, social pressures from friends and family and making big decisions about your future.
Long-term stress creates risks for both your physical and mental health. So it’s important to try and identify possible stressors in your life so you can try to manage your mental health now and in future.
Stress can affect your emotions, your body and behaviour. And it can show up in a lot of different ways. If you are experiencing stress, you might feel:
There are also physical effects of stress, like:
If you or someone you know is struggling or having thoughts of suicide, call or text 988 Suicide and Crisis Lifeline at 988 or chat at 988lifeline.org. In life-threatening situations, call 911.
The way you respond to stress has an impact on your overall wellbeing, which is why identifying possible stressors in your life is important. You will be able to make more specific changes in your lifestyle that can lead to better mental health and, in turn, a better, and healthier lifestyle.
Here are some tips to help you manage stress:
Managing stress looks different for everyone, and trying to find what works best for you is crucial. As with all mental health challenges, if you feel like the stress is getting too overwhelming for you to handle, don’t be afraid to talk to someone.
This could be your parents, friends, school counsellor, or a mental health specialist so that you can feel heard and so that you can be given better tools to handle whatever might be going on in your life. Click here to explore national and state specific mental health support in California, Illinois, Minnesota or New York.
Mental Health America have a free online stress screener to find out if stress is impacting your life.
Check out The Trevor Project’s ‘How LGBTQ Youth Can Cope with Anxiety and Stress during COVID-19‘.
The JED Foundation has a useful resource on ‘How to Cope With Safety Threats in Your Community or the Word,’ and ‘Protecting Your Mental Health From Violent Content Online.’
Check out SAMHSA’s resource on ‘Coping Tips for Traumatic Events and Disasters,’ including information on how to take care of yourself and your loved ones before or after traumatic experiences.
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.
Wamah was not raised to share his emotions beginning at a very young age.
“I was often told boys don’t cry, stuff like that,” he says. “It causes a lot of issues growing up.”
Wamah began realizing that the stigma set in his family around emotions took a toll when he was in high school in North Carolina. It hampered his mental health in ways he did not know, but soon began to discover.
“I have issues giving myself in relationships or friendships or anything like that,” he says. “It takes a toll.”
For Sidney, growing up as a black female going to a predominantly white elementary and middle school created a mindset that festered in her that she wasn’t good enough compared to her white peers.
She developed imposter syndrome, never feeling good enough, or like she had to out-work everyone around her. She only felt good about herself with external validation. And she never felt like she had a fair shake. Combine that with the systemic racism in this country, and it created a very stressful environment where the high school student felt like she could never relax.
“It’s made like a toxic environment to kind of grow up in,” Sidney says.
Their stories might sound familiar, part of a growing chorus of teens like you talking about some of the specific issues in your community, households and culture that disproportionately can have an impact on your mental health.
Teens like yourself, Wamah and Sidney continue to share how difficult it is to share their problem with their families – in part because they were told not to share their emotions, because their parents dismissed their problems as minimal compared to theirs, or because a lack of adults they felt comfortable speaking with.
On top of that, we know that young people of color and their families have been disproportionately impacted by the pandemic. We also know that black youth face more trauma from gun violence in their communities, but also after the public shootings of several African Americans by police in America.
We know these cultural and systemic issues can plague you in your daily life and it can feel daunting and place even more stress on you than the average teen.
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 Report 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.
While there needs to be more data breaking down the experience of Black youth, The AAKOMA Project has helped start an important conversation by diving deep. We also really love that they included some helpful statistics about where black youths found support and hope. We wanted to share those too for your inspiration.
77.9% have at least one person they feel loves them.
74.6% have at least one person they feel loves and trusts them.
61.1% are hopeful about the future.
77% have at least one person they feel they can trust.
Find those bright spots in your life. They are important to celebrate and identifying them can help bring you closer to bettering your wellbeing. And remember, you can be one of those bright spots for others too!
🌱🌟 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 and 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 that 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 people of color 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 discussing 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.
Mental health challenges can show up in lots of different ways among young people. For example, certain situations can make someone feel anxious, while others might feel stress. You are unique and so are your experiences, and it’s important to understand and respect that.
However, there are certain patterns that can be similar from person to person. Knowing these can help you to understand what you might be going through which may lead to better, more focused help.
We dive into some of the more common mental health issues, such as depression.
The American Psychiatric Association defines depression as:
Depression (major depressive disorder) is a common and serious medical illness that negatively affects how you feel, the way you think and how you act. Fortunately, it is also treatable. Depression causes feelings of sadness and/or a loss of interest in activities you once enjoyed. It can lead to a variety of emotional and physical problems and can decrease your ability to function at work and at home.
Depression is not about being sad or down because you have had a difficult day. It is much more than that. Having depression comes with more prolonged feelings of sadness and isolation. It is a feeling that sticks around for longer, like weeks and even months on end. It can make everything harder to do and enjoy.
Like a lot of mental health issues, depression can be caused because of genetics, your environment, traumatic situations and so on. It also might be the case that there is nothing specific going on, yet your mind can still feel a certain despair. It’s important to understand that it is completely OK to feel this way and it is not your fault. You are not alone and you do not have to go through this alone. Depression is actually one of the most common mental disorders in the United States and 15% of youth in America ages 12-17 are affected by major depression.
There are different types of depression, some which can happen due to certain circumstances. For example seasonal affective disorder is a type of depression that typically starts during autumn and winter seasons and major depression is lasting sad, anxious or empty mood and the loss of interest in almost all activities.
Everyone’s experiences of depression are different, but some of the common symptoms are:
If you have been experiencing some of these signs most of the day, almost every day, for at least 2 weeks, you may be experiencing depression.
If you feel like you or someone you know may be experiencing depression, it is important to talk to a professional. Depression is not something you can just ‘snap out of’ and is something that needs to be taken very seriously.
Prioritize your mental wellbeing by talking to a professional who can make a clinical assessment and provide thorough steps and tips on how to get better. With the right support you will be able to manage your feelings in a better way and work toward a brighter you.
We’re curated national helplines for US teens in our short film below.
If you or someone you know is struggling or having thoughts of suicide, call or text 988 Suicide and Crisis Lifeline at 988 or chat at 988lifeline.org. In life-threatening situations, call 911.
Anxiety and Depression Association of America have these helpful FAQs on depression.
The Jed Foundation, suicide prevention for college age youth.
The Boys Town National Hotline is open 24 hours a day, all year round and is staffed by trained counsellors and accredited by the American Association of Suicidology. They have Spanish-speaking counsellors and translation services for more than 100 languages. Reach out and get help by calling 800-448-3000 or text VOICE to 20121.
Mental Health America have specific resources on depression in teens and depression in Black Americans.
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.
Sometimes we need some new ideas to help us along in our mental health journey. We’re always looking for new resources, cool ideas, and great tips. Sometimes when you’re in a rut it can feel even more difficult to help yourself through those tough times.
So, we wanted to collect a few of our favorite mental health resources right now to share with you. Try something new that you haven’t before. Or see if you can add one of these to your wellbeing toolkit.
We’re also sprinkling in some of our favorite Instagram accounts and messages for inspiration that help put things in perspective for us.
Do you ever have days where getting out of bed feels like an impossible task, let alone caring for yourself? Cereal For Dinner understands the mental health journey’s ups and downs. They offer practical tips to help you take that crucial first step, even if it’s as simple as making cereal for dinner or doing some basic exercises on the couch. Completing an enjoyable task can really help give a boost for your mental health.
Check out their list of positive activities that are simple to do when you’re feeling low. Some examples:
You can filter the pages and pages of options by: Outdoors, Creative, Active, Spiritual. Helping Others, At Home, Can Do Sitting Down, Social, Thinking/Imagination, or Pampering. And they have some similar great video exercises tailored for if you’re depressed, including exercises you can do laying down in bed.
And if you’re stressed and tense at the end of the day, check out this night time stretching video to help you relax and get the sleep you need to power your day.
We love getting tips from other people about how to help calm those negative voices in our head.
We really like Mental Health America’s guided tool to help you examine your negative thoughts, reflect on why you feel this way, and think about what you’d do if a friend was in this situation. It’s great for working through real life experiences.
If writing it out isn’t your thing, check out this video from Love is Louder, that shares great simple tips you can do each day to turn down that volume.
They also share some great options for helping you turn down the noise with a ton of free videos on YouTube with some other tools like breathing exercises, meditation and journal prompting. Go ahead and give them a try!
This video gave us a great reminder that we sometimes forget. Yes, tough things can happen in life. But how we respond is just as important.
Take a quick watch to learn how you can work this simple thought into your day.
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.
Recent surveys have highlighted a stark reality: 71% of transgender and nonbinary youth say they have faced discrimination due to their gender identity. This statistic underscores the urgent need for more supportive environments and communities where transgender individuals can feel safe and validated.
In response to this need, we wanted to bring the stories of some incredible transgender teens and adults to the forefront. Through their narratives, they share the nuances of their lives, the aspects that are most dear to them, and offer guidance for those on their own journey of self-discovery regarding gender identity.
We hope you read these stories with an open heart. They aim not only to inspire but also to educate teens and their parents about the transgender community. By doing so, we hope to illuminate the paths to becoming an effective and empathetic ally.
Tash Oakes-Monger knows it isn’t easy to always find the bright spots as a trans teen in today’s world. They began writing about their experience in the pandemic and focused heavily on the joy to be found within the trans community and individually.
“Joy is integral to my trans experience; it is the part of me that believed my life could be different, the part of me that carries my body into the streets to protest injustice, the part of me that I am most proud of. I do not think that joy is a luxury. In fact, I would go so far as to say that it is utterly essential. Trans joy is the transcendent part of us that cannot be taken, for nobody owns it.”
Tash Oakes-Monger
They just wrote a book All The Things They Said We Couldn’t Have: Stories of Trans Joy and said it was specifically for the younger version of themselves “who didn’t know that so much joy was on its way.”
Tash knows so much of the coverage of transgender stories can often feel negative and hopes to encourage other young people to find the joys in their lives. For them, it’s going for a walk in nature, watching the leaves change.
“It actually is really lovely, and there are so many examples of transness and being able to dream and change into something else and allow the parts of yourself that you want to exist to exist outside in nature,” they said in an interview. “Finding those little spaces for that can be a saving grace.”
Tash knows they can find joy easier now that they have a community and that it isn’t always easy. But you can look for joy in between any of the tough moments.
“Joy is different from happiness. You can have a really terrible material situation and still find pockets of joy,” they said. “Even when I was a really unhappy, closeted trans person, I still had moments of trans joy, even though I didn’t necessarily understand the full extent of it.”
One of the things that helped Tash, may help you if you’re struggling. They keep a “happy book” and write down three things every day that made them feel happy or joy. It is not always easy, but Tash has found those help them go to bed and focus on those bright spots. And it can be simply. Some days, one entry can just be about the weather.
One of the things that I do is keep what I call a happy book, where I write three things every day that made me happy or made me feel joy. And that’s something I’ve done for a really long time, and that helps me just before I go to bed to focus on three things that stuck out from the day that were good. They’re not always the most exciting things. It can just be “it was sunny”.
One of the phrases that has guided Landon throughout his life is a phrase he was told at an early age at home: “We are all diamonds.”
It is something that guides the now-college student, and he feels is important to share with people as he tries to educate others about how they look at gender identity.
“We are all Diamonds. We have different sides and different faces and different angles. Each of those different parts make up the whole, beautiful gem. One part of that is being transgender for us. That’s not the entire diamond. We’re singers, photographers, athletes, politicians, musicians. That makes us beautiful. Not being trans – that’s not the only thing that makes us that diamond. We’re so much more.”
Landon, College Student
Landon, who is getting ready to graduate from college, is also a gifted musician and artist. The trumpet, he says, is a way he can help convey emotions and moods. He believes that part of his life should matter just as much to people who seek to label him.
Rebekah, 16, loves to play field hockey with her friends. From the time she was young, she was gravitating to more “typically feminine” things she says, dressing up in her mom’s old dance recital costumes.
She stumbled into advocacy when she spoke with her mom at a rally in New Jersey, saying that transgender kids like her deserve support. Rebekah hopes her activism can help every child know they deserve to discover both who they are – and thrive as their true selves without so much judgment or even reaction.
“We don’t have to make it a big deal. We don’t have to question someone’s identity when it’s not even ours and it’s not our business. Your other hobbies and your other pieces of your identity are just as important as you being trans. You belong.”
Rebekah, 16
Swimming has been an integral part of Schuyler Bailar’s life since he was a child. He put in hours of practice as a young athlete, eventually becoming a nationally ranked swimmer by the age of 15.
But there soon came a time where Schuyler felt his life break in two. He realized he was transgender and worried about what that meant.
“Do I choose swimming, and being good at swimming, or do I choose myself and my happiness?” he remembers thinking. “This felt like choosing myself and choosing myself, because I’ve been an athlete as long as I’ve been myself.”
Schuyler ended up choosing to be on the men’s swimming team, a difficult choice, but one he said he made thanks to support and coaches at Harvard. Schuyler became the first transgender athlete to compete in any sport on an NCAA Division 1 team. That put Schuyler in the spotlight, but one, he said was deliberate as he continued to speak out as an advocate.
“I made a very conscious decision to be open about my journey to share myself because as a kid I never saw people like me in the media and more importantly in athletics and I wanted kids like me to see somebody like them in media, in athletics.”
Schuyler Bailar explains in a TED talk he gave
Schuyler knows he plays a role different from other trans people because he has continued to compete in his sport. And that’s not by accident.
“It’s so important to me to show that you can be trans and you can be yourself and do what you love,” he explains. “Because I think when I was younger, I always thought that I was going to have to give up my sport or give up being myself in order to do my sport and that was a terrifying thought and I hit myself for a long time because of that and I don’t have to hide myself anymore and I can still do what I love and I’m happy I’m successful and I’m healthy and I think that’s really amazing and I want kids to know that that’s possible.”
Being an ally to transgender individuals involves respectful and considerate interactions. We dove into many resources from top organizations championing transgender rights and transgender youth and teens to understand the biggest ways allies can help. Here are some important tips to consider.
Understand pronoun usage: If you’re unsure about someone’s pronouns, listen to how others refer to them. If needed, introduce yourself with your pronouns and ask theirs in return. Remember, if you make a mistake, apologize and move on without overemphasizing the error.
If you’re unsure where you start, watch this short film below about the importance of pronouns.
Educate yourself properly: Organizations like PFLAG and The Trevor Project offer resources and guides about being a transgender ally. They provide deeper insights and practical advice for being a supportive ally and help offer good background about transgender history and offer many educational resources.
Respecting someone’s privacy: Avoid making assumptions about a transgender person’s sexual orientation or sharing their story without consent. Transitioning is a personal journey and does not conform to a single narrative. It’s inappropriate to ask invasive questions about a person’s body, medical history, or life prior to transition.
Be aware of microaggressions: Comments like “You don’t look trans!” may seem complimentary but can be hurtful. They imply that being transgender is undesirable. It’s essential to be aware of such microaggressions and be open to learning from feedback.
Respect is fundamental: You don’t have to fully understand someone’s gender identity to respect it. Respect is fundamental in all interactions.
Pay attention to your language: Be aware of gendered language in everyday use. Terms like “ladies and gentlemen” or “guys” can inadvertently exclude or misgender people. Try adopting more inclusive language and encourage others to do the same.
Remember, being an ally is about continuous learning and respect. It’s about supporting individuals in their unique experiences and journeys.
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.
Talking about mental health isn’t easy. You’ve probably heard all sorts of things about it, some true, some… not so much. There’s a ton of outdated views and bad information out there that can keep teens like you from leveling up your mental health game.
So, we’re here to help clear some of that up. Let’s tackle some of these myths head-on, so you can focus on understanding and prioritizing your own wellbeing.
REALITY: Let’s break that stigma: Many teens grapple with their mental health. You’re not alone, and it’s more common than you might think.
More than 40% of high school students said they felt so sad or hopeless they weren’t up for their regular activities, according to the CDC. And at some point during their lives, more than 1 in 5 teens have had a seriously debilitating mental illness, according to the CDC.
REALITY: Mental health isn’t about character. It is not as simple as just “snapping out of it,” and strength isn’t about “switching off” feelings. Reaching out to a friend or trusted loved one is vulnerable and can be an important first step toward stability.
Addressing your mental health and embracing the journey is a sign of love towards yourself and a testament to your self-awareness. Reaching out for help when you aren’t feeling well, just like any other physical issue, is a positive step you can take to start feeling better.
And remember, there are many factors personal to everyone that can impact mental health, including biological factors. Life experiences that include trauma or abuse or a family history of mental health conditions can also play a role.
REALITY: External achievements don’t shield from internal struggles. Maybe you’re known as the friend who always “has it together,” the teen who juggles many roles for their family, or a kid with lots of friends backing them up at a sports event or at school.
Anyone, regardless of life’s highs, can face mental health challenges. And remember, just like on social media, what we see of someone’s life is usually only a tiny bit of their life. High achievers have often reported high levels of depression or anxiety due to pressures about their grades, competition among peers, and many other issues. Many may choose to suffer in silence because they feel the need to maintain a certain image or reputation.
REALITY: Every teen’s mental wellbeing matters. Taking care of your mind is just as important, diagnosis or not. When we talk about your mental health, we mean your emotional, psychological, and social wellbeing.
We like to think of it as managing 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. Some days, everything is working just fine, and other days, the battery feels slow, and we need to give ourselves a break and recharge.
REALITY: People evolve, learn, and grow. And, of course, with all things, every journey is personal and different. And while these symptoms can make getting out of bed for school feel like more of a slog or work up the energy to remain social, that doesn’t mean it will stay that way forever.
Remember, feelings can ebb and flow. And with the right combination of people, planning, and strategy, you can manage those symptoms. It may be hard to notice the difference. That’s why many people struggling with their mental health might hear about keeping a gratitude list or journal – and keeping track of those wins, and the better days – can make a huge difference in how you feel each day.
Sometimes, it can just mean doing one thing each day to help yourself. Check out what our community said was the one thing they did every day to help protect their wellbeing. Try one out, or be inspired to find your own!
REALITY: That’s a harmful stereotype. And it can prevent those who need help from opening up and getting the support they need. In fact, only 3% to 5% of violent acts can be attributed to individuals living with a severe mental illness, according to nationwide statistics. Mental health struggles don’t define someone’s actions or intentions.
REALITY: Being there, lending an ear, or understanding can make all the difference. Your support matters. If you’re a teen and not sure how to start having those conversations with your friends, we’ve put together some tips to help keep it real and comfortable.
Parents, teachers, coaches, and trusted adults, there’s a huge role for you, too. In recent research, 95% of teens trust adults in their lives for mental health information, yet only half initiate these conversations. This is a vital chance for you to proactively engage and support teens facing potential mental wellbeing challenges. Here are some tips for how to help and some insight into what young people wish you knew about supporting their 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.
Mental health challenges can show up in lots of different ways among young people. For example, certain situations can make someone feel anxious, while others might feel stress. You are unique and so are your experiences, and it’s important to understand and respect that.
However, there are certain patterns that can be similar from person to person. Knowing these can help you to understand what you might be going through which may lead to better, more focused help.
We dive into some of the more common mental health issues, starting with anxiety.
Anxiety is defined as:
An emotion that you feel when you’re worried about something. Your body tenses up, and your mind becomes fixated on the thing you’re worried about. It can be hard to concentrate on anything else. Anxiety can also affect your appetite and make it hard to sleep.
Mental Health America
It is an increased sense of worry or fear that pops up in certain situations. For example, imagine that you must stand in front of your class and present your finished project or carry out a speech. Your heart might start to race, your palms can get all sweaty, and your mind might be telling you negative thoughts like “you’re going to say something wrong” or “you can’t do this.” Anxiety is similar, but sometimes those feelings pop up when there is no apparent reason for it.
Having anxious feelings is completely normal. Especially when something nerve-wracking, upsetting, or bad is happening. But if those feelings of worry and fear happen a lot, or happen when there is no obvious reason, this is different.
Constant anxiety or anxiety for no reason can stop you from living the life the want to and can be really overwhelming. This may mean you have an anxiety disorder and anxiety disorders are a type of mental health condition. Some examples include Generalized Anxiety Disorder, Phobias and Obsessive-Compulsive Disorder.
Everyone’s experiences of anxiety are different, but some of the common symptoms of anxiety disorders are:
Many people with an anxiety disorder also experience depression, as some symptoms overlap.
If you feel like your anxiety is taking over your day-to-day life, here are some things you can do to feel better:
You can also check out some mental health self-care tips from young people like you:
If you’re worried about if you have an anxiety disorder or not, take Mental Health America’s free online anxiety test to help you find out if you’re at risk.
And for more information about anxiety disorders check out Kendall College of Art and Design’s video.
Or check out Mental Health America’s ‘I can’t stop thinking about bad things that could happen’ which also includes links to other related articles on living with anxiety, like ‘I can’t sleep,’ ‘I can’t get over things that happened in the past’ and more.
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.
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.
