Cognitive Behavioral Therapy (CBT)

Cognitive behavioral therapy (CBT) brings focus to one’s thought pattern, feelings, and behaviors. During this type of therapy, a therapist works to help uncover unhealthy patterns of thought. After these problems are addressed, the individual and therapist can work together to build more constructive of ways thinking and feeling. 

Studies have found CBT to be effective in the treatment of many mental health disorders including depression, anxiety disorders, bipolar disorder, and more.

Dialectical Behavior Therapy (DBT)

Dialectical behavior therapy (DBT) is similar to CBT but in addition emphasizes validation and accepting uncomfortable thoughts and feelings, rather than struggling with them. Allowing individuals to come to terms with their troubling thoughts or emotions can help them work towards recovery. Overtime with DBT, individuals will learn essential coping strategies. 

DBT has been proven effective by many studies showing significant and long-lasting improvements to mental illness symptoms. It is used to treat many types of mental illnesses, but is most commonly used to treat patients with borderline personality disorder (BPD).

Exposure Therapy

Exposure therapy is a type of cognitive behavioral therapy (CBT) that focuses on identifying anxiety triggers and learning techniques to cope with them. By having a person confront their triggers in a controlled environment, they can practice managing their anxiety. 

Exposure therapy is most commonly used in the treatment of obsessive-compulsive disorder (OCD), posttraumatic stress disorder (PTSD), and phobias.

Interpersonal Therapy

Interpersonal therapy focuses on improving one’s interpersonal skills and relationships. This therapy helps individuals recognize negative patterns within their social interactions, and helps them learn strategies to interact positively with others.

Although interpersonal therapy is most often used to treat depression, it has also been found to be effective in the treatment of various other mental illnesses.

Learn More

To learn more about types of psychotherapy, we recommend speaking with your health care provider and reading the following resources:

NAMI: https://www.nami.org/About-Mental-Illness/Treatments/Psychotherapy

NIMH: https://www.nimh.nih.gov/health/topics/psychotherapies

Create an Analogy

By creating an analogy for mental health, you can help your child better understand. Many parents choose to use analogies related to medical problems, such as asthma. By relating to a physical health problem, you can help your child understand that mental health can also be taken care of with treatment, medication, or other support.

Let them Know it’s Not Their Fault

Many children may see their mental health condition as their fault or a downfall to their personality. These feelings are often reinforced due to stigma. Help your child understand that mental health conditions are common, and that they don’t define who you are.

Listen and Validate

Children often feel ashamed or nervous to talk about their feelings of worry, fear, sadness, compulsion, and more. Create open communication by empathizing and listening with curiosity. In addition, it may be helpful to tell your child about other people with similar troubles. It can be beneficial for your child to see that others live with mental health conditions, and successfully manage them. 

Have Frequent Conversations

Symptoms of mental health conditions may fluctuate over time, but it is important to still keep open communication. By having frequent conversations about mental health, you are creating a safe space for your child to confide in you. This can help you provide the support they need and ensure they receive any necessary treatment.

Let them Ask Questions

Children will likely have many questions about their mental health. By being open to any questions they may have, you are further creating a safe space. If you do not know an answer to a question your child asks, it is okay. Let them know you will find out the answer together with the help of their health care provider.

Discuss Prevention and Self-Care

Talk to your child about how they can prevent or diminish symptoms, and also practice self-care. Teaching your child about the importance of sleep, exercise, nutrition, and more, can all be beneficial to their health.

Speak With Their Health Care Provider

Your child’s health care provider can help create a treatment plan that is right for them. As much as you can support your child as a parent, it is important to discuss any concerns you may have with their provider. 

Learn More

To learn more about talking to your child about their mental health we recommend speaking with their healthcare provider.

To read more, the following resources are suggested:

NAMI: https://www.nami.org/Your-Journey/Kids-Teens-and-Young-Adults/Kids/Finding-Mental-Health-Care-for-Your-Child

NAMI “Little Monster” Activity Book: https://www.nami.org/Your-Journey/Kids-Teens-and-Young-Adults/Kids/NAMI_Meet-Little-Monster_ENG.pdf

Mental Health Gov.: https://www.mentalhealth.gov/talk/parents-caregivers

SYmptoms

After a traumatic event, many people will feel short term responses. However, if symptoms persist for longer than a month, they may lead to a diagnosis of PTSD. Symptoms may vary but commonly include:

• Arousal and Reactive Symptoms
  • Difficulty falling asleep or staying asleep
  • Feeling tense, on guard, or on edge
  • Easily startled
  • Engaging in reckless behavior
  • Trouble concentrating
  • Outbursts of anger
• Avoidance Symptoms 
  • Avoiding certain places, people, or things that remind one of the experience
  • Avoiding thoughts and/or feelings about the traumatic event
• Re-experiencing Symptoms
  • Recurring, distressing memories or dreams related to the event
  • Flashbacks, which may include physical symptoms
  • Distressing thoughts
• Cognitive and Mood Symptoms
  • Trouble remembering the features of the traumatic event
  • Difficulty feeling both positive and negative emotions
  • Feelings of guilt and/or blame
  • Loss of interest in activities
  • Negative thoughts about oneself or the world

Treatment

Treatment plans vary, but the most common types of treatment used for PTSD include the following: 

• Medication
  • Antidepressants are commonly used to treat PTSD. They can help provide relief from symptoms of anxiety and depression.
  • Anti-anxiety medications can help relieve serve anxiety. Many of these medications are habit forming, so they are typically only used short term.
  • Other medications may also be used to treat posttraumatic stress disorder.
• Psychotherapy
  • Psychotherapy can include one-on-one sessions or group sessions.
  • Therapy can provide a support network, education, and guidance to those struggling with PTSD.
  •  Commonly used types of psychotherapy used to treat PTSD include:
    • Cognitive therapy
    • Exposure therapy

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)

RESOURCES

• To learn more about PTSD, we recommend contacting your health care provider.
• To read more about PTSD, the following resources are suggested:
  • NIMH: https://www.nimh.nih.gov/health/topics/post-traumatic-stress-disorder-ptsd
  • NAMI: https://nami.org/About-Mental-Illness/Mental-Health-Conditions/Posttraumatic-Stress-Disorder

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. 

SIgns and SYMPTOMS

Obsessions are repeated thoughts, impulses, or mental images that can cause anxiety. Common obsessions include:

• Doubts about having done something right, like turning off the stove
• Desire to have things be symmetrical or in a specific order
• Fear of germs or contamination
• Thoughts about harming or having harmed someone
• Disturbing thoughts or sexual images
• Fear of losing control of one’s actions 

Compulsions are repetitive behaviors that a person with OCD feels driven to do in response to an obsessive thought. Common compulsions include:

• Repeatedly checking things such as appliances, locks, or switches
• Putting things in a particular and precise order
• Constantly seeking approval or reassurance
• Excessive cleaning and/or handwashing due to fear of germs
• Compulsive counting

Treatment

Treatment for OCD may vary but plans often include:

• Psychotherapy can be beneficial to both children and adults with OCD. There are various types of psychotherapy used to treat OCD including:
  • Cognitive behavioral therapy (CBT) can help individuals better understand and learn to control their obsessions and compulsions
  • A type of CBT called exposure response and therapy helps teach individuals how to respond to the anxiety associated with obsessions and not respond with the compulsion

• Medication
  • SSRIs, a type of antidepressant, can be helpful for many in controlling obsessions and compulsions

Finding TREATMENT AND RESOURCES

• To learn more about obsessive-compulsive disorder, we recommend contacting your health care provider.
• To read more about OCD, the following resources are suggested:
  • NIMH: https://www.nimh.nih.gov/health/publications/obsessive-compulsive-disorder-when-unwanted-thoughts-take-over
  • NAMI: https://www.nami.org/About-Mental-Illness/Mental-Health-Conditions/Obsessive-compulsive-Disorder/Overview

Make Sure Your Child Feels Comfortable

Before any serious conversation with your children, you want to make sure they feel safe and comfortable. When possible, we suggest choosing a time where the conversation can come about naturally. If your child is becoming uncomfortable, it is okay to take a step back. Explain why you are asking these questions and the importance of talking about mental health. 

Listen and Validate Their Experiences

Many children may feel ashamed or embarrassed when talking about their mental health. By listening thoughtfully and empathizing with them, you can help validate their experiences. It can be helpful to let your child know that other people feel this way, and that they are not alone.

Make Sure They Know It Is Not Their Fault

Oftentimes children with mental health conditions think that their condition is their fault or that it takes away from them as a person. The stigma against mental health reinforces these ideas. It is important to help them see that there is nothing wrong with who they are, and that many people struggle with their mental health. 

Have Frequent COnversations

By frequently having conversations with your children about their mental health, the conversations become a lot less daunting. You can establish a safe space for your children to discuss their thoughts and feelings with you. By touching base often, you can better identify any developing issues they may need help or support with.

Discuss Self-care

There are strong connections between mental health and physical health. Teach your child how to care for both their mind and body by practicing self-care.

Be Open To Questions

Encourage your child to ask you any questions they may have about their mental health. It is okay if you do not have answers to all their questions, but remain open and honest. We suggest speaking with your child’s health care provider so that they can help answer any further questions your child may have.

More Information

For more information about talking to your child about their mental health, we recommend speaking with their health care provider.

To read more, the following resources are suggested:

NAMI: https://www.nami.org/Your-Journey/Kids-Teens-and-Young-Adults/Kids/How-to-Talk-to-Your-Child-About-Their-Mental-Health

CDC:https://www.cdc.gov/childrensmentalhealth/index.html

NIMH:https://www.nimh.nih.gov/health/publications/children-and-mental-health