Teen Mental Health By the Numbers

• Globally, one in seven of those aged 10-19 experiences a mental disorder (WHO)
• Suicide is the fourth leading cause of death among 15-19 year-olds (WHO)
• Among adolescents aged 12-17 years in 2018-2019 (CDC):
  • 15.1% had a major depressive episode
  • 36.7% had persistent feelings of sadness or hopelessness
  • 4.1% had a substance use disorder

Warning Signs in Teens

The following consists of common warning signs of mental health conditions in teenagers:

• Depression symptoms include:
  • Irritability
  • Feeling guilty or worthless
  • Loss of interest in once enjoyable activities
  • Fatigue or lack of energy
  • Feeling persistently sad, anxious, or empty

• Generalized anxiety disorder symptoms include:
  • Feeling restless or on edge
  • Difficulty concentrating
  • Irritability
  • Excessive worries
  • Struggles sleeping, whether it may be not being able to fall asleep, stay asleep, or feel well-rested
• Social anxiety disorder symptoms include:
  • Feeling very anxious at the thought of being around others
  • Fear of humiliation or embarrassment
  • Sweating or trembling around others
  • Worries about being judged
  • Isolating from others

Show Support

As we honor World Teen Mental Wellness Day, we encourage you to help show support. We can support teen’s mental health by:

• Spreading awareness so both teenagers and parents are more informed about mental health, and from there can get the help they need
• Helping end the stigma, as it is rooted from myths and can make teens feel reluctant to get the help they need
• Reminding teens that it is okay to not be okay, and that mental health struggles are common and help is available

Crisis Help

If you or a loved one is in a crisis, it is important to get help immediately. If in danger of suicide:

• Call 911
• Go to the nearest emergency room
• Call the toll-free, 24-hour hotline of the National Suicide Prevention Lifeline at 1-800-273-TALK (1-800-273-8255); TTY: 1-800-799-4TTY (1-800-799-4889)

Finding TREATMENT AND RESOURCES

• To learn more about teen mental health, we recommend contacting your health care provider.
• To read more, the following resources are suggested:
  • NIMH: https://www.nimh.nih.gov/health/publications/teen-depression
  • NAMI: https://www.nami.org/Your-Journey/Kids-Teens-and-Young-Adults/Teens
  • WHO: https://www.who.int/news-room/fact-sheets/detail/adolescent-mental-health

Set Attainable Goals

Set goals that feel attainable to you. If your goals feel too big or daunting, you may be reluctant to work towards them. You will likely feel more motivated to reach your goals if they feel attainable.

Break Down Tasks

When a task or goal feels too big, it can be hard to even know where to start. By breaking down tasks into smaller goals, it can be easier to become and remain motivated.

Look to the Future

It can be hard to find motivation in the moment, but think about how what you do now will affect your future. From smaller tasks like completing a project, to larger tasks such as creating a retirement fund, the work you do today can benefit you tomorrow. Think about how your efforts today will pay off later, and you will likely find more motivation.

Remind Yourself “Why”

It is important to know your goals and why you have them. If your reasoning isn’t clear, you likely won’t have the motivation you need. Take the time to remind yourself of what you are working towards, and why you want it.

Eliminate RoadBlocks

Try to identify possible roadblocks or things that may be hindering you from feeling motivated. Once you’ve identified these problems, do you best to eliminate them if possible.

Ask for Help

The help of friends, family, or a healthcare professional can help keep you on track and feeling motivated. It is okay to need some extra help. By sharing your goals with others, you may feel a sense of accountability and also inspiration to keep moving forward.

Know Your Potential

You may not always feel like it, but you have potential to do great things. Recognize your potential and use it for motivation. Remind yourself that you can do this!

Reflect on Your Successes

Take time to reflect on your progress and success. By focusing on your wins, you will likely find the motivation you need to keep going.

Learn More

If you are continuing to struggle finding motivation, we suggest you speak with your healthcare provider to learn more.

To read more, the following resource is suggested:

Health Direct (AU): https://www.healthdirect.gov.au/motivation-how-to-get-started-and-staying-motivated

Become Aware

Certain situations might trigger feelings of low self-esteem or worth. Make note of when you encounter these feelings, as you might find a pattern of what is causing them. Increased awareness of what may lower your self-esteem can help you avoid these situations. 

Challenge Negative Thoughts

It can be easy to initially see the negative in things, but we encourage you to challenge that way of thinking. Being too hard on yourself will likely lower your self-esteem, so it is important to challenge those thoughts.

Recognize Your Accomplishments

Take time to recognize your accomplishments or wins throughout the day. Allowing yourself to feel these victories can help improve your overall self-esteem.

Provide Self-Encouragement

By encouraging yourself, you are shifting your focus to a more positive way of thinking. Remain hopeful of yourself, and try to focus on your strengths and positive attributes.

Find Support From Friends, Family, Or HEalthcare Professional

It’s okay to need help with improving your self-esteem. Friends and family can often help you see the good in yourself. In addition, a healthcare professional can help you work towards high self-esteem.

Breathe

Although it may seem simple, you can help reduce stress by stopping and taking deep breaths. As you breathe, allow yourself to take a step back from negative thoughts or worries you may be experiencing.

Set Goals and Priorities

It is normal to feel stressed as your “to-do” list grows. Try to decide what your priorities are and what can wait. Knowing how to manage your time can provide great stress relief.

GEt Physical

Exercise, even in small amounts, can help reduce stress. Choose an activity that you are comfortable with and enjoy, as then you will be more likely to stick with it.

Get Enough Sleep

Sleep is a key component to maintaining overall health. By getting enough sleep, and having it be quality rest, you are more likely to feel energized and ready to be productive during the day time.

Try To Reduce Your Stress Triggers

You may feel like you have too many tasks to complete and too little time. Although some stressors are unavoidable, you may be able to steer clear of others. Think about what exactly your stress triggers might be and determine if there are any that you can avoid.

Spend Time In Nature

Getting outdoors can provide stress relief. Studies by NAMI have found proof that spending time in nature can provide benefits to our mental health, such as reduced levels of stress.

Take Time for Yourself

Take time to do the things you enjoy. By engaging in activities that you love, you can help you maintain a positive mindset and decrease stress levels.

Find Support From Friends, Family, Or HEalthcare Professional

It’s okay to need someone to lean on. Reaching out to friends or family can help relieve stress and provide an extra layer of support. . If your stress is becoming too much to handle, or you are experiencing suicidal thoughts, you should seek help right away. A healthcare professional can help you get the care and help that you need.

If you or a loved one is having thoughts of suicide, call the confidential toll-free National Suicide Prevention Lifeline at 1-800-273-TALK (8255), available 24 hours a day, 7 days a week.