Taking Care of Your Mental Health While Growing Up
Peer reviewed by Dr. Peter Rawlek, MD & Scott Rollo, PhD
Being a teenager comes with a lot of changes. You might be making new friends, becoming more independent, and figuring out who you are. While these changes are exciting, they can also feel overwhelming at times. Taking care of your mental well-being during adolescence is an important part of growing up and staying healthy.
What is Mental Well-Being?
Mental well-being is more than just “feeling happy.” It’s about feeling balanced and able to handle life’s challenges. It includes:
Managing stressors: Finding ways to cope with things that make you feel pressured or worried.
Working toward goals: Staying focused and motivated, even when things don’t go as planned.
Building positive relationships: Feeling supported and connected to friends, family, and other trusted people.
Responding to challenges: Being able to bounce back after setbacks instead of feeling stuck.
Your mental health—how you think, feel, and act—is closely connected to your physical health. For example, when you’re well-rested and active, it’s easier to focus and stay calm. But when you’re stressed or exhausted, you might feel more irritable or anxious.
Stress in Adolescence
Stress is a natural reaction your body has to challenges or pressure. It’s not always bad; in fact, small amounts of stress can motivate you to study for a test or practice for a big game. However, when stress builds up or lasts too long, it can start to impact how you feel, think, and behave. For adolescents, stress often comes from:
Managing stressors: Finding ways to cope with things that make you feel pressured or worried.
Working toward goals: Staying focused and motivated, even when things don’t go as planned.
Building positive relationships: Feeling supported and connected to friends, family, and other trusted people.
Responding to challenges: Being able to bounce back after setbacks instead of feeling stuck.
How Stress Affects You:
Stress doesn’t just stay in your mind—it can show up in your body and behavior too. You might notice:
Emotional changes: Feeling sad, irritable, or anxious for no clear reason.
Thought changes (cognition): Constantly worrying, thinking negatively about yourself, or finding it hard to focus.
Physical changes: Headaches, stomachaches, trouble sleeping, or feeling tired all the time.
Behavioral changes: Withdrawing from friends, snapping at others, or losing interest in things you normally enjoy.
Recognizing these signs is an important first step in understanding your mental well-being.
Why Relationships Matter for Mental Health
Strong connections with friends, family, or trusted adults can help you feel supported when things get tough. Sharing your feelings with someone you trust can make problems seem smaller and remind you that you’re not alone. Even small moments of connection—like laughing with a friend or talking to a parent—can have a big impact on your mental well-being.
Time to Reflect:
What are the biggest sources of stress in your life right now?
How does stress usually affect your mood, thoughts, or behavior?
Who could you talk to when you’re feeling overwhelmed?
The Bottom Line
Adolescence is full of changes, and it’s normal to feel stressed sometimes. What’s important is recognizing how stress affects you and knowing that support is available. By understanding mental well-being and connecting with others, you can navigate challenges in a healthier, more confident way.