5 Ways to Check in with our Mental Health: A Guide for Teens
Being kinder to ourselves has never been more important
We’ll admit it: it’s a tough time to be a teenager right now. There is a lot going on in the world that can feel overwhelming.
That’s why it’s important to regularly check in with how you’re feeling. And take a time out if you need to.
The process of active listening (to ourselves!) means that we can feel the feels on our own terms without them knocking us over by surprise in situations that we don’t have control over.
* Read until the end to find out how to get your own free downloadable Mental Health Check-in Journal *
Here are 5 easy ways to check in with yourself:
1. Reflect on your emotions
Check out the list of emotions below and ask yourself these questions:
When was the last time you felt a positive one and why?
When was the last time you felt a challenging one and why?
How might you create experiences for yourself that mean you experience more positive feelings?
Commit to one of these experiences and do it this week.
2. Be your own Agony Aunt / Uncle / Person
Think of a situation that you need advice with: maybe it’s to do with a relationship, work or college, or not feeling confident about something.
Then:
Write out all of your thoughts and feelings about the situation on one side of A4.
Imagine what you’ve written is a message a friend has just sent you.
Write a message back to them giving your support and advice.
At the end, read what you’ve written - it’s a message for you!
(Inspired by Emily Nagoski)
3. Change what you see
What we consume has a huge impact on how we’re feeling. Whether that’s to do with war, politics, body image, racism, or the cost of living crisis - it can be heavy and hard to absorb day in and day out. So, consider changing what you see!
Some tips:
Spend time curating your social media feed with positive people and messages (some recommendations are @yourpositivenews, @alokvmenon, @prishita.eloise, @meganjaynecabbe, @fumble.uk).
Ask family or friends to stop sending you content that you find upsetting.
Tap out of reading or watching the news if it’s too much.
4. Change what you hear
Similarly to the above, what we listen to can inspire and guide us. Equally, this applies to language that you, or those around you, are using.
Some tips:
Download a meditation app (like Headspace).
Listen to music or podcasts which makes you feel good, or move, or sing.
Ask people to stop commenting on your appearance if it’s getting you down.
5. Change what you say
We all spend way too much time on self-criticism, which makes us feel like crap. It’s really hard to break this habit, but it is possible. And it can be life-changing. We need to move from self-criticism to self-compassion.
Some tips:
Reframe things we’re disappointed about to things we feel grateful for.
Say affirmations out loud in the mirror - ‘you are strong’, ‘this part of your body is great’
Practise complimenting people on how they make you feel, rather than how they look.
If you’re experiencing overwhelming feelings and / or are finding it hard to get out of bed or to stop anxious thoughts, here are some things you might try:
Speak to someone about it (a friend, family member, trusted adult at school)
Join a team sport / club / society (movement is proven to help with depression and anxiety)
Go to the doctor. If you’re struggling with overwhelming feelings on a regular basis, you might like to speak to a doctor who can provide further support and potentially treatment.