How Teenagers Can Support Their Mental Health and Each Other

For many teenagers, mental health challenges are becoming a lot more common in day-to-day life, affecting things like school performance, friendships and self-esteem.

Although talking about these things with other people can help, awareness on how to act on these situations is not as commonly known. Small actions such as checking in on friends, asking for help when you need it and taking breaks from social media can make a real difference on someone’s mental health. That is why taking action towards someone’s wellbeing is important because nobody, especially young teens, should feel like they have to face their struggles alone.

Teenage years can be some of the most challenging stages of life because while they are still emotionally developing, they are also having to make sure they succeed academically, maintain solid friendships, carefully planning out their future and always appearing confident. The constant academic pressure that teenagers feel as students tends to be what drags down mental health the most, with all the expectations and judgements that are being made consistently.

Being academically assessed from 11 years old and onwards can gradually wear someone down if they are not getting support from teachers or support areas within schools that they need. Bearing in mind that a teenager spends 40-45% of their waking day within school, support from adults and mentors within that society should be provided for all students, struggling or not. Small actions like privately checking in with a student and being patient with missed homeworks, or their low performance in class can help a teacher play a really important role of getting the struggling teenager back on their feet and creating a supportive classroom environment.

Encouraging students to confide in a counsellor or trusted adult can also be the next step to reducing some anxiety or depression that they are feeling.

As a friend or peer, observing struggling behaviours in someone that you care for can be a difficult thing to watch and deal with. But it’s best not to distance yourself from them in times like this, but to make sure they get the help and support they need.

As a teenager myself, I have seen a handful of friends/students struggle in and outside of school, and what’s most important about helping them is to take their concerns and problems seriously. A lot of teenagers don't realise the impact their words and actions can have on someone struggling with mental health, and its crucial to be mindful of words and jokes that could tip someone over the edge.

Sometimes, the most helpful action is to simply listen to their inner battles and be present to them when doing so. Teens often feel pressure to give advice but just being there and showing kindness can make someone feel less alone. I know if I was aware of one of my friends showing signs of mental health issues or had reached out to me, the best thing to tell them is that you’re there for them, but one of the most crucial aspects can be as simple as: taking a walk, listening to music or doing a calming practical task like painting or baking; these can do a lot more for someone than doomscrolling.

The main idea is not to feel as though you have to “fix” this person, your role should just be there to support them along the way. One important thing a teenager can do to help themselves is learning to speak openly about how they feel. Many young people stay quiet about these things because they worry that they're automatically going to be judged or misunderstood. But speaking to someone, whether that’s a friend, teacher, parent of counsellor, can prevent problems from becoming overwhelming.

But a key factor of teen mental health issues in this day and age is social media, relentless body image dysmorphia, sleep disruption and cyberbullying; 13–18-year-olds spend an average of 3.5 hours on their phones every day. Additionally, it is crucial for you to try and take yourself out of your own situation in any way you can. There are self-care tips that won’t magically banish any mental health problems but can reduce the heavy feelings that come with them, mainly being reduced social media hours. I struggle with putting my phone down a lot, and sometimes it really does take having to give somebody else your phone, just to avoid latching onto it for hours on end. As daunting as it can be as a teen to be without a screen for a long period of time, it can do a lot of good for you and will take away one aspect of trouble that is weighing down your mental health.

Analysing your sleep schedules, and putting down your phone an hour before bed can help this, as most teens use 20% of their screentime between 9pm and 5am. For daytime, or afterschool activities, exercising and movement is extremely beneficial for releasing endorphins, a great mood lifter, although it won’t make an instant improvement, this can gradually help your mental health over time. Seeking enjoyment in creative hobbies like journaling, baking, reading and more.

Most importantly, its key to lookout for the signs in yourself. It can come out differently for everyone, but some of the most common symptoms are persistent sadness, intense irritability, significant withdrawal from friends/family, drastic changes in sleep or appetite, dropping grades, and loss of interest in hobbies. Noticing these things in yourself is the first step towards a brighter path for yourself, and would be a good time to start reaching out to some people you feel comfortable confiding in. asking for professional support can be intimidating, but therapists and counsellors are there to because they want to help you, not to judge you.

Mental health awareness is vital, but awareness with action changes very little. Whether it’s creating supportive environments, checking in on a friend, or asking for help, small actions can have a powerful impact because you never know how much someone needed that.

Teenagers should not feel like they're struggling alone, and Mental Health Awareness Week is a reminder that the support starts when people are willing to help and act.

By Immie Gardner, Work Experience Student, TCC (age 17)