How Does EMDR Work for Teens?

EMDR helps teens with PTSD process a difficult, traumatic memory in a way that doesn’t overwhelm them. While we don’t fully understand exactly how EMDR works, it’s widely accepted that there’s an exposure component involved that lends to the efficacy. 

EMDR happens in 8 stages and involves tapping and bilateral stimulation in eye movement to help users work through a painful, traumatic experience. The outcome is a desensitization to the discomfort past trauma inflicts.

Why EMDR for Teens?

EMDR can be effective for anyone who’s experienced an intense traumatic event or tried cognitive behavioral therapy for teens without getting the results they want. For teens especially, EMDR can have incredible outcomes. 

Tailored for adolescent experiences

Part of EMDR’s success is likely because the therapy is completely tailored to each individual’s experience. For teens, this can be critical in getting buy-in and engagement, both vital components to treatment success.

Developmentally appropriate

EMDR is developmentally appropriate for teenagers, especially given their sensitive and vulnerable psyche that hasn’t yet mastered how to manage emotions and feelings. Rather than dredging up painful memories week after week in sessions — which is the stereotypical therapeutic experience — EMDR takes a different approach to treatment. It’s active, engaging, and meets teens where they are developmentally. 

Evidence-based effectiveness

One study found that after just 6 weekly sessions, 61% of teens no longer met the criteria for a major depressive disorder (MDD) diagnosis. Another study, though small in scale, found that teenagers with depressive symptoms saw total remission after participating in EMDR treatment. 

Benefits of EMDR for Teens

EMDR is an evidence-based form of therapy proven to offer significant benefits to teens who use it to heal from a traumatic event. It can improve relationships, grades, self-esteem, the ability to focus, and more. This type of therapy for teens can also help with anxiety, depression, PTSD, and other mental health conditions related to a traumatic experience.

“Of course, EMDR has a range of positives for teens, but overall, bridging that gap often associated with trauma and how it is stored in the body can be a freeing and healthy experience that can help increase emotional fluency.”

– Talkspace therapist Elizabeth Keohan, LCSW-C 

Reduced symptoms of trauma

EMDR for teenagers reduces symptoms of trauma, according to some studies. It can eliminate the instinct to be in a constant state of fear or worry about danger. It’s also known to help combat self-destructive behaviors, like abusing alcohol or engaging in acts of self-harm. 

Improved emotional regulation

Studies suggest EMDR might be a successful way to treat emotional dysregulation in some people. The research found that participants saw a significant decrease in emotional regulation difficulties after seeking treatment. 

Enhanced coping skills

Part of EMDR treatment focuses on teaching teens coping mechanisms and tools that help them manage triggers in the future — especially when they’re outside of sessions. With these coping skills, teens feel more confident in their daily lives and interactions. They’ll slowly begin to trust that even if they encounter an experience that might have set them off in the past, they’re equipped to deal with it.

Increased self-esteem

Multiple studies have shown that EMDR can positively impact low self-esteem. Some research suggests it might even be more beneficial than cognitive behavioral therapy (CBT), and it’s been found significantly more effective in improving behavioral problems in teens and children. 

“EMDR can be authentically empowering for teens in building self-esteem and, of course, confidence. Though even if trained, it will take some time to build a rapport and a solid therapeutic alliance that can support beginning this type of work with a developing teen.”

– Talkspace therapist Elizabeth Keohan, LCSW-C 

Decreased anxiety and depression symptoms

While more research is still needed, some studies suggest EMDR might be a feasible treatment for long-term depression, which is known to be highly prevalent in trauma survivors. Some research shows depression is 3 – 5 times more likely for people with PTSD, which can result from trauma. 

Better academic and social functioning

EMDR can treat symptoms that interfere with academic progress and achievement or social interactions, improving a teen’s life in multiple ways. EMDR helps teens learn to focus on tasks and find success in school. It also helps them feel confident enough to engage in social functions and events again. 

Improved relationships with family and peers

A significant component of EMDR involves learning to trust again. Teens who use EMDR often make great strides in their relationships with family, peers, and social circles as they create meaningful, healthy bonds with others. 

What Teens Can Expect in EMDR

Knowing what to expect before engaging in any type of therapy demystifies the process and helps teens feel secure. Fortunately, EMDR is a very structured, well-defined process that ensures anxious teens can deal with their trauma in a safe place.

Initial assessment

The initial assessment — or “history taking” — helps EMDR therapists learn more about a teen’s past experiences so they can understand the history of the trauma. Here, specifics about memories or experiences will be shared. 

Establishing trust with the therapist

Healing can’t happen without trust between a teen and their therapist. Spending enough time together to build that rapport is crucial. It establishes sessions are a safe space where vulnerability can be welcomed and the healing process can unfold.  

Explanation of the EMDR process

Gaining a complete understanding of the EMDR process is crucial for teens and their families. Knowing what to expect can significantly reduce or eliminate the fear of the unknown, making the therapeutic journey more comfortable and effective.

EMDR therapy is a structured program that unfolds over multiple sessions, typically spanning weeks or months, depending on the individual’s needs and progress. The process is designed to address and alleviate the distress associated with traumatic memories through a phased approach.

Preparation phase

During this initial phase of EMDR, teens will prepare for the therapeutic journey ahead. This preparation involves not only understanding what EMDR is and how it works but also gaining access to guided stress management tools. 

These tools are designed to help manage any anxiety or distress that may arise, both during and outside of therapy sessions. Examples of such tools include:

• Deep breathing exercises: Guided exercises that help regulate breathing, promoting relaxation and reducing anxiety.
• Progressive muscle relaxation: A technique that involves tensing and then slowly relaxing different muscle groups in the body, which can decrease physical tension and mental stress.
• Visualization: Guided imagery practices that encourage teens to envision a calm, safe place, helping to foster a sense of peace and safety.
• Mindfulness meditation: Techniques that focus on being present in the moment without judgment, which can help manage and reduce feelings of stress and anxiety.

These tools are an integral part of the preparation phase, equipping teens with effective strategies for managing stress throughout their EMDR therapy and beyond.

Desensitization phase

In the desensitization phase of EMDR, specific techniques are utilized to help teens disassociate from their trauma and any identified triggers, effectively training the brain to process these experiences differently. This critical step allows for the reduction of emotional distress linked to traumatic memories. 

Examples of these techniques include:

• Bilateral stimulation: Often the hallmark of EMDR, this technique involves guiding the teen to follow a therapist’s hand movements with their eyes back and forth, while recalling the traumatic event. This can also be achieved through auditory tones or tactile taps alternating from left to right, helping to activate both hemispheres of the brain and aid in the processing of trauma.
• Dual attention stimuli: This approach combines focusing on the traumatic memory while simultaneously experiencing bilateral stimulation. The dual focus helps diminish the emotional impact of the memory over time.
• Sensory grounding exercises: Techniques that help teens stay connected to the present moment during the recall of distressing memories, reducing the intensity of emotional or physical distress. This can involve mindfulness practices or physical grounding techniques, such as holding onto a textured object.

Through these desensitization techniques, teens learn to process and reframe their traumatic experiences, significantly reducing the emotional charge associated with these memories. This phase is essential for weakening the power that traumatic memories hold, paving the way for more adaptive understanding and integration of these experiences.

Installation phase

In the EMDR installation phase, therapists guide teens to transform harmful thought patterns into positive beliefs. Unlike replacing trauma memories, this phase focuses on changing how these memories are perceived and reducing their emotional grip. The essence is to shift from disempowering thoughts (e.g., “I am powerless”) to empowering ones (e.g., “I am resilient”). This reinforcement of positive beliefs helps teens reframe their traumatic experiences, fostering a stronger, more positive self-view and diminishing the trauma’s impact.

Body scan

Body scans are a vital part of EMDR therapy, enabling teens to become aware of their body’s responses to trauma. Instead of answering questions or conducting a physical exam, a body scan involves a guided mental review of bodily sensations led by the therapist. Teens are asked to mentally note any discomfort, tension, or other sensations in different body parts, from head to toe, without judgment.

This technique aims to identify physical signs of stress or trauma, such as tightness or pain, enhancing mindfulness and connection between physical sensations and emotional states. Through this mindful practice, teens learn to recognize and articulate how their bodies hold onto and react to traumatic memories, facilitating a holistic approach to healing. It’s about awareness and sensation, helping bridge the gap between mind and body in trauma recovery.

Closure

Closure is precisely what it sounds like. It helps teens release the effects of their trauma until their next EMDR session. Therapists often guide teens through specific calming or grounding exercises. These techniques are designed to help them “close” out the session feeling secure and contained, preventing the session’s intense emotions from overwhelming them. Therapists will also ensure that teens have coping tools to help them navigate any issues that come up in between sessions. 

Reevaluation

The reevaluation stage is the final part of the EMDR process. It assesses the efficacy of treatment and determines whether future sessions are still necessary. 

This stage typically occurs at the beginning of a new session, where the therapist reviews the teen’s emotional and psychological state since their last meeting. It involves assessing the effectiveness of the previous sessions in alleviating the symptoms of trauma and determining if the treatment goals are being met. If issues persist, or if new challenges have emerged, the therapist may recommend continuing with additional EMDR sessions. Conversely, if the teenager has shown significant improvement and stability, this phase might lead to a conclusion of the therapy or a transition to less frequent maintenance sessions. 

A final follow-up session, even after substantial progress, helps ensure that improvements are sustained and addresses any late resurfacing of issues.

Find a Teen Therapist Specialized in EMDR

EMDR therapy for teens has a unique ability to heal and transform traumatic experiences that interfere with daily life and relationships. From a tailored approach that resonates with adolescents to the proven benefits research shows it can offer, EMDR may be vital to your teen’s healing.

If you’re wondering how to help a teenager with mental health issues, Talkspace can provide support. Talkspace provides access to convenient and affordable online therapy for teens where they can get the help they need at a time and place that fits into their lives. Reach out to Talkspace today to learn more about EMDR for teens.

How Does CBT Work?

CBT helps teens break down large issues into smaller, more manageable issues that can be dealt with individually. It differs from other forms of therapy in that the process doesn’t tackle things in the past. Instead, cognitive behavioral therapy focuses on issues currently being experienced so teens can identify where they’re struggling and develop new approaches that allow them to handle things more effectively. 

At its core, CBT works in 3 simple steps:

1. Identify negative thought patterns.
2. Challenge unhealthy thoughts — ask, “Is this true?” or “Who told me this?” 
3. Replace unhealthy or unhelpful thoughts with positive, more productive ones. 

CBT for teens can be effective in treating conditions like:

• Depression
• Anxiety
• Disordered eating or body image issues
• Post-traumatic stress disorder (PTSD)
• Substance use disorder
• Obsessive compulsive disorder (OCD)

Why CBT for Teens?

CBT is an effective form of therapy for teens because it helps them navigate difficult times in the healthiest way possible. Learning to identify and change unhealthy patterns is a powerful, lifelong skill that’s useful during times of stress, anxiety, depression, or other challenging periods. 

Understanding teen mental health challenges

According to the Centers for Disease Control (CDC), nearly half (42%) of students feel “persistently sad or hopeless,” and almost a third (29%) have poor mental health. Even more alarming, 10% of students have attempted to take their own life, and 22% — that’s more than 1 out of every 5 — seriously thought about it. The World Health Organization (WHO) notes that dying by suicide is the 4th leading cause of death for 15-29 year olds.

WHO also states that the leading mental health conditions for adolescents are anxiety, depression, and behavioral disorders — all of which can be treated by CBT. 

The unique needs of teenagers

Teens have an entirely different and unique set of challenges when we look at mental health. Not only are they trying to figure out their place in the world, but they also have increased hormones and often encounter social pressures they don’t fully know how to manage yet — and this is all before we even consider that their brains are still developing. 

The effectiveness of CBT in adolescent populations

In studies, CBT was effective in treating anxiety disorders, depression, PTSD, and OCD in children and adolescents. More than 77% of research participants saw significant symptom improvement post-treatment, and early 82% still saw improvement at follow-ups ranging from 1 to 89 months post-treatment. 

Common improvements in teen mental health include:

• Mood improvement: CBT helps stabilize mood by teaching coping techniques to redirect negative thought processes.
• Better decision-making skills: Negative thinking patterns can cloud judgment, but CBT helps teens identify when they’re about to make a poor decision so they can course-correct before it’s too late.
• Increased self-esteem: Tailored sessions can specifically address and improve the self-image issues that are common for teenagers.

Ways That Negative Thinking Affects Teens

Negative thinking patterns can affect every teen’s life experiences. They can alter everything from how teens think they’ll do in class or on a test to what they fear others might think about them in social settings.

Learning to identify — and then to change — a negative thought pattern is step 1 in creating and developing patterns, and healthy thought processes promote mental well-being. 

Impact on self-esteem and self-image

Teenagers are already sensitive, not to mention vulnerable, when it comes to their self-image. CBT can help them identify and challenge the negative self-talk they engage in. Then, they can work on replacing it with positive affirmations that boost self-esteem and self-image while building confidence.

Low self-esteem and self-image issues are more common in teen girls than boys. The National Organization of Women (NOW) conducted a study that offered shocking results. More than half of girls in this country (53%) are unhappy with their bodies, and by the age of 17, that percentage skyrockets to 78%. 

Think about a teen girl constantly scrolling and comparing herself (and her body) with images and posts she sees on social media. The effects of social media on teens can be significant. It’s easy to start looking at others — both people she knows and those she’s never met — and begin to feel less than worthy. 

“A little perspective goes a long way. Professional therapeutic support is always good, but sometimes even a trusted friend, parent or adult can support you in moving out of a negative headspace. Sometimes negative self-talk feels like it just won’t let up, and getting some help to pause, reflect and counter or respond can truly help us feel so much better.”

– Talkspace therapist Elizabeth Keohan, LCSW-C 

How CBT can help

Cognitive behavioral therapy can help her discover what triggers these unhealthy thoughts — in this case, using social media — so she can stop herself before she engages in negative self-talk. She’ll learn to replace old behaviors that harm her psyche with new, healthier, more rewarding ones. For example, the next time she grabs her phone to scroll Instagram, she might instead decide to pick up a journal and list 3 things she’s grateful for.

Consequences for academic and social performance

Unfortunately, unhealthy thinking typically doesn’t stay in just one area of life. More often than not, it trickles over into other aspects — it can negatively impact everything from schoolwork to friendships to relationships with teachers and parents. One bad thought can lead to another and another, and another, until teens feel so beaten down by the vicious cycle that they struggle or fail in multiple parts of their lives. 

Say a teenage boy is suddenly struggling in a class or feeling increased pressure to fit in with his social group — it can be a painful experience. Most teens today desperately want to do well in school and be liked by their peers. When the cycle of negative thought patterns stems from school or social pressures, teens may worry they’ll never be successful in life — they might convince themselves they won’t ever have a healthy adult relationship, won’t do well in college (academically or socially), or won’t get a good job as an adult. 

How CBT can help

CBT helps teens spot the exact moment they start to use negative self-talk about their academic achievements or social interactions. It allows them to realize the path they’re taking themselves down so they can stop. Over time, CBT equips teenagers with the tools to change directions long before their negativity impacts them in a harmful way. 

Relationship with anxiety and depression

Mental Health America (MHA) conducted research that found more than 15% of youth aged 12 – 17 experienced 1 or more major depressive episodes in the last 12 months. The National Institute of Mental Health estimates that nearly 32% of adolescents have a form of anxiety disorder. For 8.3% of them, it causes severe impairment. Having persistent negative thoughts can exacerbate the severity and occurrence of depression or anxiety symptoms.

Both anxiety and depression can convince a teen they’re unable to do the simplest of tasks. Maybe they can’t make it out the door to school in the morning or find the energy to shower and meet up with friends for a movie or to hang out at the mall. These seemingly small things that shouldn’t be overwhelming can suddenly become too daunting to even attempt for a teen with anxiety or depression.

How CBT can help

Whether it’s teen depression or anxiety, CBT can offer hope by breaking down overwhelming thoughts and emotions. It gives teens a playbook with tools and directions on how to deal with anxiety or overcome depression. 

Effects on behavior and decision-making

Teens are known for making the occasional what-in-the-world-were-you-thinking?! decision — but it’s not entirely their fault. Beyond the hormonal imbalance they’re battling that can alter their thought process and ability to make sound decisions, there’s actually neuroscience behind adolescent decision-making. Risky choices can’t always be chalked up to them “not thinking things through.” Scientific evidence suggests teen brain function is unique and hasn’t yet reached adult levels. 

“When our automatic negative thoughts are on autopilot, we create anxiety that can stand in the way of our goals. For example, catastrophizing a situation can lead us to make impulsive decisions based on what we anxiously might anticipate and conclude rather than a well thought out rational perspective.”

– Talkspace therapist Elizabeth Keohan, LCSW-C 

A teenager might experience mood swings that feel like an emotional rollercoaster. The effects can impact how they behave and the decisions they make. They might lash out, have little patience, or be overly emotional about things that might not have bothered them in the past. High-risk behavior or distancing themselves from a social circle can lead to hanging out with a new crowd or experimenting with drugs or alcohol. 

How CBT can help

Cognitive behavioral therapy for teens can be instrumental in teaching teens to cope, giving them a roadmap for how they can act and make decisions.

Benefits of CBT for Teens

Being a teenager today is anything but simple. It’s not the same as it was in the past. Social media, high-stakes testing, intense college admittance pressures, and more create the perfect storm for mental health struggles. CBT can help teens battle negative thoughts and empower them, allowing them to make healthier decisions and understand their potential, worth, and strength.  

Enhancing emotional regulation & resilience

Emotion regulation and resilience aren’t skills that always come naturally — but they are something that can be learned. CBT offers coping mechanisms that help teens recognize their emotions so they can better manage stressful situations instead of being consumed by them.  

For example, CBT can teach teens who react with impulsive, uncontrolled rage when angry to identify the triggers that set them off. Then, they can either avoid stimuli or practice using coping tools to navigate their anger in a healthy and productive way — like by discussing what upset them in a calm manner rather than screaming or becoming violent.   

Improving relationships & social skills

Social situations can be overwhelming during adolescence, especially for those struggling with social anxiety. Some teenagers are painfully shy, and interacting with peers or putting themselves out there feels incredibly scary. Teens who get CBT can learn to communicate and follow social cues so they feel safe and empowered in social settings. 

For example, CBT can help a teen with social anxiety or difficulty establishing and maintaining deep, meaningful friendships start to reframe negative thoughts and associations about being social. Over time, the teen might feel stronger, more confident, and more willing to take risks and participate in social events.  

Building self-esteem & positive self-image

Building self-esteem and creating a positive self-image are crucial to the teenage experience. CBT helps teens argue with their internal negative self-talk so they can find their inner beauty and cultivate positive self-esteem and self-image. 

Some teens have a negative body image. What they see isn’t reality. For example, a teen girl might be a healthy weight for her height and body type but believe she’s extremely overweight — and no amount of positive feedback from others will change that. Teen CBT helps break unhealthy thought patterns that alter her self-view so she can let go of what her inner critic is telling her and begin to set new, healthy expectations about how she should look.   

Find a Teen Therapist Specialized in CBT

If you’re exploring options for therapy, cognitive behavioral therapy for teens might be exactly what you’re looking for if you know a struggling teenager. Talkspace is an online therapy platform with CBT therapists who understand the challenges teens today face. See how Talkspace makes getting help easy, affordable, and convenient — even for busy teens. Get started with online therapy for teens. Plus, teens living in New York City may qualify for free online therapy from Talkspace.

What is DBT & How Does it Work for Teens?

DBT therapy for teens is a type of cognitive behavioral therapy (CBT) — also known as talk therapy. It teaches teens to dive into emotional chaos, use problem-solving, and find acceptance when dealing with crises. 

DBT is particularly productive for teenagers who find it hard to see multiple perspectives and rely on an all-or-nothing way of thinking.

DBT for teenagers can treat conditions like:

• Anxiety: DBT skills help teens learn to manage and overcome fear and anxious feelings. It provides coping skills for anxiety in teens.
• Depression: DBT teaches resilience techniques that help teens deal with depression.
• Borderline personality disorder (BPD): BPD involves intense emotions that feel impossible to manage. When you partake in DBT for borderline personality disorder, you’ll discover tools for emotional regulation and distress tolerance, which are common symptoms of BPD.
• Disordered eating: Eating disorders are about more than food — they’re about control and body image, too. Studies suggest that DBT can effectively treat disordered eating. For example, mindfulness exercises that DBT teaches can help teens regain a healthy relationship with food without engaging in self-harming behavior.
• Suicidal thinking: By addressing underlying issues and providing immediate coping mechanisms, DBT can help teens with suicidal thoughts.
• Attention deficit hyperactivity disorder (ADHD): With an emphasis on emotional regulation and control, DBT can be a beneficial addition to ADHD treatment plans.  

Benefits of DBT for Teens

DBT therapy for teens can be a game-changer, and several studies show positive outcomes in behavioral and other problems. The skills and strategies taught become a toolkit full of coping mechanisms that last throughout the teen years and into adulthood. 

DBT helps teens develop healthy social skills, learn emotional regulation, and use crisis management tools to cultivate and nurture healthy, rewarding relationships with peers, teachers, and family members.

Benefits of DBT for teens can reduce:

• Self-harm tendencies
• Anger  
• Depressive symptoms
• Days of in-patient hospitalization
• Alcohol and drug use or abuse

“DBT can be very effective for teens as it encompasses skills that help them navigate the intense feelings and challenges that can arise within themselves and others. DBT provides a framework to address negative thought patterns, regulate emotions, and shift behaviors. Given the skills within DBT, it can be very effective with a wide variety of concerns teens grapple with at this stage of life, for example, eating disorders, depression, self-harm, and ADHD, along with many other concerns.”

– Talkspace therapist Jill Daino, LCSW-R, BC-TMH

Core Components of DBT Adapted for Teens

Understanding the core components of DBT will help determine whether it might be a valuable option for treatment. This highly specialized form of therapy uses mindfulness, distress tolerance, emotion regulation, and interpersonal tolerance to achieve the ultimate goal of finding acceptance. 

Understanding mindfulness and present moment awareness

Mindfulness is about being in the moment. Research suggests it can have a positive impact on symptoms of BPD and other mental health conditions. 

Mindfulness is a skill that helps teens avoid dwelling on the past or worrying about the future. When mastered, mindfulness promotes calm and clarity. It makes it easier to focus on things that matter and can be controlled, so teens can stop wasting time and energy. 

Teens can use DBT and mindfulness to practice:

• Being in the moment: Teens learn to let go of past regrets and forget about future anxieties so they can be rooted firmly in the present. 
• Using breath as an anchor: Fast, shallow breathing is common in times of distress, but when teens focus on controlling their breath and breathing deeply and slowly, the effect is calming and grounding. Deep breathing signals the parasympathetic nervous system — also known as the fight-or-flight response — that it’s time to slow down. Research shows that breathing deeply can reduce anxiety, slow the heart rate, and calm racing thoughts. 
• Focusing on senses: The senses are pathways to the present. DBT teaches teens to focus on what they smell, hear, see, and feel so they can stay in the moment. 

Distress tolerance skills for emotional crises

Distress tolerance skills are powerful coping strategies teens can use when navigating crisis mode and trying to overcome challenges. Managing emotional pain in healthy ways can be difficult — especially for teens who rely on destructive, unhealthy, or unhelpful habits — so distress tolerance can be crucial in managing difficult times.

Teens learn distress tolerance skills like:

• Evaluating the pros and cons of a situation
• Using self-soothing techniques
• Finding things to distract them from their current state of mind
• Implementing acceptance into their life
• Stopping themselves from engaging in destructive or impulsive behaviors
• Using the idea of TIPP (temperature, intense exercise, paced breathing, paired muscle relaxation)

Emotion regulation to manage intense feelings

Emotion regulation teaches teens to manage intense feelings. They’ll learn to recognize emotions, understand where they come from, and decide how to respond rather than using an impulsive reaction. 

Teenagers who participate in DBT therapy learn to regulate their emotions by:

• Acknowledging feelings: This means allowing a feeling to surface without reacting.
• Distinguishing between fact and feeling: It can be hard to determine what’s real vs what’s just a reaction to a situation or person. Learning to separate facts from feelings helps teens see things clearly so they can assess the best way to move forward.
• Picking battles: While in the moment, an intense emotion can feel like it needs to be dealt with immediately, they don’t always require an instant reaction. Sitting with discomfort teaches the young person how to respond in healthy ways instead of using avoidance or engaging in destructive responses.

Interpersonal effectiveness for healthier relationships

Relationships are often complex and confusing — especially during the teen years — so learning to navigate them in healthy ways is important. DBT therapy for teens can be pivotal in helping young people foster deep bonds that result in productive and mutually rewarding relationships.

DBT treatment helps teens develop healthy interpersonal relationships by teaching the importance of:

• Saying what you mean: Learning to ask for what you need clearly and assertively is a life skill everyone should know. 
• Learning to deal with “no”: Hearing no without falling apart can be challenging for teens or young adults. Acceptance is pivotal in keeping doors open for future interactions, opportunities, and conversations.
• Setting boundaries: Prioritizing healthy boundaries and knowing how to enforce them helps the teen or young adult become better at demanding self-respect and teaching people how to treat them.

Walking the middle path: balancing acceptance and change

Balance and acceptance are skills all teens should master. Finding that equilibrium is easier when a teenager has the coping skills and tools to help them make sense of their world. DBT can effectively help teenagers learn to accept difficult emotions and work to change their behaviors.

Find a Teen Therapist Specializing in DBT

Dialectical behavioral therapy is an evidence-based form of therapy that helps teens manage their emotions and find success in relationships. It’s not always an easy road, but with the proper guidance and resources, teens can access powerful coping tools so they can overcome virtually anything they’re struggling with. DBT therapy for teens teaches teenagers to identify and accept how they think and feel so they can make positive life changes. 

Talkspace is an online therapy platform that simplifies the therapy process, with convenient, affordable sessions that are easy for teens to fit into their busy lives. Talkspace mental health providers are skilled, experienced, and qualified to use DBT for teens seeking help. 

If you’re interested in learning more about online therapy for teens, reach out to Talkspace today to get started. If you’re a teen living in New York City, you may qualify for free online therapy through Talkspace.

Sources:

1. Roughly 1 in 5 adolescents report experiencing symptoms of anxiety or depression. KFF. February 6, 2024. Accessed March 15, 2024. https://www.kff.org/coronavirus-covid-19/press-release/roughly-1-in-5-adolescents-report-experiencing-symptoms-of-anxiety-or-depression. 

2. Wisniewski L, Ben-Porath DD. Dialectical behavior therapy and eating disorders: The use of contingency management procedures to manage dialectical dilemmas. American Journal of Psychotherapy. 2015;69(2):129-140. doi:10.1176/appi.psychotherapy.2015.69.2.129. https://pubmed.ncbi.nlm.nih.gov/26160619/. Accessed March 15, 2024.

3. Pardo ES, Rivas AF, Barnier PO, et al. A qualitative research of adolescents with behavioral problems about their experience in a dialectical behavior therapy skills training group. BMC Psychiatry. 2020;20(1). doi:10.1186/s12888-020-02649-2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7238612/. Accessed March 15, 2024.

4. Eeles J, Walker D. Mindfulness as taught in dialectical behaviour therapy: A scoping review. Clinical Psychology & Psychotherapy. 2022;29(6):1843-1853. doi:10.1002/cpp.2764. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10084181/. Accessed March 15, 2024. 

5. Russo MA, Santarelli DM, O’Rourke D. The physiological effects of slow breathing in the healthy human. Breathe. 2017;13(4):298-309. doi:10.1183/20734735.009817. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5709795/. Accessed March 15, 2024.

Prepare What You Want to Say

If you’re afraid you’ll struggle to find the right words at the moment, preparing in advance can be a good idea before you open up about your mental health problem. Take the time to gather your thoughts about your mental health concerns before you go into the conversation. You might even want to write down key points that highlight what and how you’re feeling. An outline will help keep the discussion about your mental health issue clear, focused, and on track. 

As you think about what you want to say, consider describing:

• How you’ve been feeling
• How long you’ve been feeling this way
• The impact your thoughts and emotions have had on your daily life and relationships
• How your parents can help
• What you need most from them

“Feeling emotional is completely normal, especially when we want to share something that may make us feel vulnerable. Take a minute to collect your thoughts and garner your breath to express what you have been feeling clearly.”

– Talkspace therapist Elizabeth Keohan, LCSW-C 

Choose the Right Time & Place

Before having any noteworthy discussion on your mental health struggles, choosing the appropriate time and place is key. Choosing somewhere quiet and free from distraction will ensure you can express yourself without interruptions. If possible, try to avoid high-stress times or environments. 

Make sure you allot enough time to have a thorough and thoughtful discussion. When both you and your parents can reflect on your mental health problem and respond, you’ll be able to get the most out of the exchange.

Be Prepared for Different Reactions

If you’re nervous or afraid of your parents’ reaction, think about all the possible responses you might get. Some parents respond with empathy and understanding, while others may struggle with denial or discomfort. Approaching the conversation ready for any outcome means you’ll be more likely to keep your emotions level throughout, which can ultimately help keep the discussion productive.

If they react positively, it can be a significant step forward in your relationship. If their response isn’t what you were hoping for, remember that it’s in no way a reflection of your self-worth or how valid your feelings are.

Remember that some people just need time to process the information they receive. This can be especially true if the conversation challenges belief systems or expectations.

What to do if your parents don’t react well

If your parents don’t react well to what you’re telling them, give them time. They might need some space to understand what you’ve shared. If you need immediate help and your parents are either unable or unwilling to give it to you, make sure you seek out other support systems. Friends, other family members who are understanding, school counselors, and platforms that provide online therapy for teens can offer much-needed guidance.

If the dialogue becomes counterproductive or abusive at any point during the conversation, consider ending the conversation and getting space. If you have more you need to say, you might want to write a letter. This is an opportunity to express yourself clearly without risk of interruption or any negative reaction. Letters also allow parents to absorb what you’re saying at their own pace without feeling pressured to respond.

Be Open & Honest

Being open and honest is one of the most vital parts of any mental health conversation. Your vulnerability opens the door for a meaningful conversation where you can express yourself. The process can be cathartic for you and offer clarity for your parents as they try to understand what you’re going through.

Use “I” Statements to Express Yourself

You may have heard about “I” statements — they are powerful tools in any meaningful conversation. By changing statements to be “I” focused rather than “you” focused, you can speak from your perspective without placing blame. Studies show that “I” language can reduce defensive reactions, making conversations more productive with positive outcomes. 

Examples of “I” statements include:

• “I feel overwhelmed when…” instead of “When you [do this], you overwhelm and stress me out”
• “I wish you knew that…” instead of “You always make me feel…”
• “I would love for you to understand that…” instead of “You don’t understand…”

“Remember to focus and be clear about how you feel emotionally and what you may need. Using “I” statements when trying to express this honors what you feel and what you may need without leaving any room for indifference or blame. If you are given the opportunity, it’s a great chance for your parents to listen and pause just for you.”

– Talkspace therapist Elizabeth Keohan, LCSW-C

Share How Your Parents Can Help & Support You

One of the most beneficial things you can get out of a conversation with your parents about mental health is support, but that can be difficult if you don’t clearly articulate what you need. Be transparent with how your parents can help you. 

• Listening without judgment: Do you need them to listen without judgment? Share that — they may not even know or realize that you feel judged by them. 

• Emotional support over solutions: Do you need emotional support rather than solutions? Let them know that, too — sometimes parents think their job is to “fix” things since that’s what they’ve done for such a long time. Sometimes, all it takes is sharing that you need your parents to be there for you. 

• Need for boundaries: Do you feel like your relationship needs more boundaries? Be open about the fact that you feel like your boundaries haven’t been respected — you might even share some boundaries you want to implement. 

• Seeking professional support: Are you at a point where professional help seems necessary? Discuss the possibility of getting a therapist for teens, emphasizing how it could be a step towards better mental health. If you’re not sure how to approach the conversation, learn how to tell your parents you need therapy with our guide.

If you think your relationship would benefit from having an impartial party or a mental health professional who can help facilitate your discussions, you might suggest therapy to your parents. Think of a therapist as a guide who sees both perspectives and lets you see each other’s needs. Therapists can also be instrumental in mental health care by helping you set boundaries with parents and healthy expectations so neither side feels disappointment or disrespect.

“Those closest to us often want to dive in and help too soon, and sometimes, it doesn’t leave space or room for what is really weighing on you. Therapy truly honors the need for space and perspective without judgment, and when you’re trying to work things out, room to express can be a huge relief.”

– Talkspace therapist Elizabeth Keohan, LCSW-C

Get Help from Mental Health Professionals

Talking to your parents about mental health can be hard, but it can also be a significant turning point in your relationship. There’s a good chance they have no idea what you’re going through. Whether you need help figuring out how to tell your parents you have anxiety, or you’re struggling with depression, or you have any other mental health concerns you want to share, help is available. 

Talkspace is an online therapy platform that makes getting help easy and convenient for teens. A therapist can offer a safe space for you to explore your feelings and come up with a plan on how to share your needs with your parents effectively and productively. Various types of therapy for teens teach coping methods and strategies that can help you start the conversation. It’s a bold step — but learning how to talk to parents about mental health can be easier when you have an experienced therapist for teenagers by your side. 

To get started, set up a consultation with a Talkspace therapist. You’ll get insights into what to expect on your journey toward better mental health and a better relationship with your parents. 

1. Cognitive Behavioral Therapy (CBT)

For teens, stress from school, parents, peers, and big life changes can be overwhelming and challenging to navigate, especially when they try to manage things independently. How they react to stress is a big piece of the mental health equation. 

Cognitive behavioral therapy (CBT) is an excellent form of therapy for teens because it teaches them to identify and change negative thought and behavior patterns so they can find healthy ways to respond. CBT helps teens learn to manage difficult times by identifying how issues affect them. They learn to spot where unhealthy behavior and thought patterns negatively impact one or more areas in their life. Then, they explore coping tools to change those patterns. 

CBT is effective at treating common teen issues like depression and anxiety, and it doesn’t stop there. It can also give teens:

• Better coping skills
• The ability to manage stress
• Increased self-esteem

Several methods are used throughout the CBT experience. Therapists might use any one of these CBT techniques: 

• Role-play
• Relaxation and stress relief techniques
• Journaling
• Cognitive restructuring — also known as cognitive reframing
• Guided discovery 
• Exposure therapy

“CBT can be particularly helpful when teens are challenged by negative thoughts getting in the way of their confidence in school. For example, they may think they are dumb and cannot succeed no matter how hard they work. In CBT, they can work with their therapist to identify the negative thought pattern and come up with alternative thoughts and coping strategies for the school stressors.”

– Talkspace therapist Jill Daino, LCSW-R, BC-TMH

2. Dialectical Behavior Therapy (DBT)

Dialectical behavior therapy (DBT) can be a powerful type of teen therapy for those dealing with intense or extreme emotions. DBT offers tools to handle stress and regulate feelings, which can ultimately improve relationships. The approach has been found effective for some of the more common teenage mental health concerns like self-harm and suicidal ideation.

It can be very effective in helping teens manage their stress as they navigate confusing and new feelings. It empowers teens to make healthy choices and develop positive relationships rather than reacting impulsively.

DBT combines techniques used in cognitive behavioral therapy with mindfulness practices. A key component of DBT involves learning skills where teens can practice new ways of thinking and behaving. Standard teen therapy techniques often used during DBT sessions include:

• Practicing mindfulness
• Exploring interpersonal effectiveness
• Learning to identify, manage, and tolerate stressors
• Focusing on emotion regulation

3. Interpersonal Therapy (IPT)

Interpersonal therapy (IPT) can be a game changer when it comes to helping teenagers. This type of individual therapy focuses on improving things like relationship quality and social skills, which are commonly at the heart of teen struggles. IPT can also be very effective in treating depression and anxiety, which research shows peaks during the adolescent years for many teenagers.

IPT works on the premise that positive and healthy interactions will improve mental health. This type of therapy helps teens understand how relationships with others impact their lives and teaches them effective ways to communicate their feelings. By focusing on symptom relief through improved interpersonal functioning, IPT can address existing and current issues in teens’ lives instead of focusing on past or developmental problems.

Therapists trained in IPT create an active and supportive environment where teens can explore:

• Relationship conflicts
• Life changes
• Grief
• Challenges in either starting or maintaining healthy relationships

“Interpersonal therapy (IPT) can be particularly helpful with teens as this is a formative time of life where relationships are changing in so many ways, with peers, family, and other trusted adults (teachers, coaches, advisors, etc.). IPT can help teens understand how relationships impact mood and how improving communication skills and working on problem-solving strategies can not only improve the relationship, but can also help the teen’s overall well-being.”

– Talkspace therapist Jill Daino, LCSW-R, BC-TMH

Some common techniques used in IPT include:

• Role-playing
• Guided imagery or rescripting
• Mindfulness and attention regulation
• Bodily work like grounding or deep breathing techniques
• Attention restructuring

4. Acceptance and Commitment Therapy (ACT)

Acceptance and commitment therapy (ACT) helps teenagers accept the hardships they will undoubtedly face at one time or another. Rather than using avoidance, ACT encourages teenagers to embrace their emotions and feelings. It’s a unique type of therapy that teaches adolescents how to live with discomfort and work through pain to achieve their goals.

The main goal of ACT isn’t to reduce symptoms but to promote psychological well-being and flexibility. ACT uses mindfulness techniques to help teens adapt when they face stressful situations or experience uncomfortable or unhealthy thought and behavior patterns.

Therapists use several different techniques during ACT sessions, including:

• Emotion exposure
• Meditation
• Metaphors
• Experiential exercises

5. Exposure Therapy

Exposure therapy is an excellent option for teens dealing with fears or phobias. This specific type of therapy helps teenagers learn to face their fears in a safe and controlled environment. Exposure therapy aims to reduce or eliminate the fear response gradually. By exposing teenagers to what they fear most in a safe and trusting environment, they can learn to cope better, overcome their fears, and live more freely.

Research has shown that exposure therapy can be a helpful treatment option, particularly when combined with other therapeutic modalities. It can effectively treat a variety of things, from phobias to social anxiety disorder to panic disorder to generalized anxiety disorder, and more.

Several techniques and strategies are used during exposure therapy, including:

• Imaginal exposure
• In vivo exposure
• Interoceptive exposure
• Virtual reality (VR) exposure

6. Group Therapy

Group therapy can be transformative for teenagers. In a safe space, surrounded by peers who understand them, teenagers can share experiences and get support while learning from others their age who face similar issues.

According to the American Psychological Association (APA), group therapy offers many benefits, including creating a robust support network far beyond the confines of meetings. Talking and listening to peers can help teens put their problems into perspective. Research shows that group therapy can be as effective and more efficient than one on one individual traditional therapy settings.

Some popular group therapy techniques for teens include:

• Sharing
• Icebreaker activities
• Gratitude acknowledgment
• Visualization
• Writing

7. Family Therapy

Given the critical role the family unit plays when it comes to teen mental health, family therapy is a fitting piece of the puzzle when teens need help. This type of therapy brings immediate family members together in a safe and neutral environment, where everyone can openly discuss concerns and issues and voice their feelings. Therapists play a significant role in this type of therapy, guiding the sessions and helping families understand one another so they can learn to cope with conflict.

Involving parents, siblings, and other family members in therapy ensures they’re part of the healing process. This can be especially important for teens dealing with sensitive issues like abusive relationships, drug and alcohol dependency, self-harm, disordered eating, or any serious mental health condition that affects everyone in the family.

Therapists can choose from various family therapy and counseling techniques. Some popular and effective methods include:

• Role-play
• Mindfulness
• Genograms (visual mapping of family dynamics and history)
• Play therapy
• Reframing and restructuring
• Homework

8. Play or Art Therapy

It’s not uncommon for teenagers to find it difficult to put their feelings into words. Expressing themselves can be tricky as they try to navigate newfound emotions and feelings they’re often experiencing for the first time and don’t necessarily understand. Play or art therapy can be a creative outlet that helps teenagers express their state of mind, offering a unique insight into what they may be dealing with.

How it works: Art and play therapy use creative methods like drawing, sculpting, and painting to help teens express what they’re struggling with, even if they can’t say it out loud.

Why it’s effective: This type of therapy has been found effective because it encourages the exploration of experiences in a safe place without having to recount stressful incidents verbally. Research suggests art therapy’s role in improving mental health is essential and can increase self-esteem and teens’ sense of value.

Techniques used: 

Art therapy techniques for teens might include:

• Drawing
• Making collages
• Coloring
• Painting
• Sculpting or photography

Popular play therapy techniques are:

• Emotions ball play therapy
• Feelings charades
• Storytelling
• Role-play

9. Online Therapy

Online therapy offers teens a safe and convenient way to get help from the comfort of their own homes or anywhere they are. The easy, accessible, and flexible format of teen counseling makes scheduling convenient, which can be crucial in teens’ demanding and busy lives. Online therapy also offers privacy and a familiar environment that can make some teens more willing to share.

Research consistently demonstrates that online therapy can be as or more effective as traditional in-person approaches. It offers a stress-free, productive environment where teens can build a trusting relationship with their therapists, with access to guidance and support when and how they need it. 

Any techniques used in traditional face-to-face therapy can be applied to the online therapy structure. At Talkspace, teens get online therapy from the comfort of their homes in a virtual method they’re comfortable with. Whether they feel more comfortable with live video sessions, text, or live audio, there’s an effective therapy modality available to them.

“Online therapy is an incredible resource for teenagers; it is private and convenient, and online platforms often offer modalities that work for teenagers’ communication styles. Being able to reach out to a therapist in writing, via audio, or in a live video session offers teens safe ways to connect that truly meets their needs.”

– Talkspace therapist Jill Daino, LCSW-R, BC-TMH

The teenage years can be taxing for both teenagers and their families. Different types of therapy for teens can be crucial in guiding you through the often tumultuous journey. The path to understanding your teenager might start by getting professional help. Talkspace is an online therapy platform that makes getting that help convenient, simple, and affordable. Reach out today to learn more about how Talkspace can help your family.

Sources:

1. Mental Health for Adolescents. HHS Office of Population Affairs. Accessed November 20, 2023. https://opa.hhs.gov/adolescent-health/mental-health-adolescents. 

2. Youth risk behavior survey – centers for disease control and prevention. Accessed November 20, 2023. https://www.cdc.gov/healthyyouth/data/yrbs/pdf/YRBS_Data-Summary-Trends_Report2023_508.pdf.

3. Data and statistics on children’s Mental Health. Centers for Disease Control and Prevention. March 8, 2023. Accessed November 20, 2023. https://www.cdc.gov/childrensmentalhealth/data.html#ref. 

4.  What is exposure therapy? American Psychological Association. 2017. Accessed November 20, 2023. https://www.apa.org/ptsd-guideline/patients-and-families/exposure-therapy.

5. Psychotherapy: Understanding group therapy. American Psychological Association. October 31, 2019. Accessed November 20, 2023. https://www.apa.org/topics/psychotherapy/group-therapy. 

6. Pappas S. Group therapy is as effective as individual therapy, and more efficient. Here’s how to do it successfully. Monitor on Psychology – American Psychological Association. 2023;54(2):30-30. https://www.apa.org/monitor/2023/03/continuing-education-group-therapy. Accessed October 20, 2023. 

7. Shukla A, Choudhari SG, Gaidhane AM, Quazi Syed Z. Role of art therapy in the promotion of Mental Health: A Critical Review. Cureus. Published online 2022. doi:10.7759/cureus.28026. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9472646. Accessed November 20, 2023.  

8. Langarizadeh M, Tabatabaei M, Tavakol K, Naghipour M, Moghbeli F. Telemental health care, an effective alternative to conventional mental care: A systematic review. Acta Informatica Medica. 2017;25(4):240. doi:10.5455/aim.2017.25.240-246. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5723163/. Accessed November 20, 2023. 

The team of Talkspace therapists who are available to work with Baltimore County public high school teens have received special training in working with teenagers, and have expertise in a wide range of conditions, such as depression, anxiety, OCD, and more. But therapy isn’t only for teenagers with a specific mental health need—the service is available to any student who simply wants somebody to listen and help them deal with the typical stresses of modern teen life. Seeking therapy and other forms of mental health support even when there’s not an urgent issue to address may prevent mental health problems from developing, by giving teens the tools they need to regulate their emotions and manage stress in a healthy way. 

There isn’t a simple solution to the mental health challenges facing US teens, but offering them a space to be heard is a fundamental first step. The Baltimore County Public Schools are providing that for their students, and we hope that by placing understanding, caring professionals at these teens’ fingertips, so support is always just a message away, their students will be able to feel better now and develop insights and coping skills to support mentally healthy futures.  

For more information on the program including registration and parental/legal guardian consent, visit talkspace.com/bcps.

Interested in learning how Talkspace can support teen mental health in your school, district, or community? Reach out to learn more.

Sources:

 Youth Risk Behavior Survey: 2021 Results. CDC. April 2022.

 The State of Mental Health in America. Mental Health America, 2023.

Where to Find a Therapist for Teens

Finding the right teen therapist is easier when you have resources to guide your journey. You can find qualified, experienced therapists who work with teens from any of the following:

• Your pediatrician or family doctor: One of the first places to look for a therapist who works with teenagers is via a teen’s medical network. A pediatrician or family doctor can usually refer you to a mental health professional specializing in young adult mental health conditions. 
• School: School counselors can be an excellent resource for anyone seeking therapy or mental health services. If counselors don’t feel qualified to help with a specific situation, most schools work closely with a local licensed therapist and teen counseling services, and can provide you with recommendations.
• Family and friends: You might want to ask friends or family for a referral. Someone who’s had a positive experience can give you insight into the type of therapy a provider offers.
• Online directories and platforms: You can find online directories and mental health care platforms that offer access to dozens of providers within seconds. The best platforms and websites will let you search by location, specialization, and even insurance providers if cost is a concern.
• Your insurance provider or an insurance panel: Sometimes, it’s just as easy to call your insurance and ask for a referral. 

6 Key Considerations When Choosing a Therapist for Teens

When trying to figure out how to find a therapist for a teenager, there are some critical factors to keep in mind. The following will help you find a therapist who’s a good fit so they can be as effective as possible.

1. Specialization in teen mental health

While almost all therapists will be qualified to treat most mental health conditions, someone specializing in teen mental health will have extensive experience treating common adolescent issues. 

Teenagers often deal with things like anxiety, depression, disordered eating, self-harm, and pressure related to school and social circles. These teen-specific problems can benefit from specialized treatment. Making sure a therapist has a background working with teens can be a huge plus in solving concerns earlier and getting optimal treatment outcomes.

2. Cultural and gender sensitivity 

A culturally sensitive therapist will understand the importance of awareness about cultural nuances and gender identity issues. They’ll be more sensitive toward different cultures and races. They will take the time to delve carefully into any issues so they can help teens feel better understood and safer during sessions.

Finding the right match is crucial for a good therapy relationship and this includes knowing you can feel heard, understood, and respected around your culture and gender. Having a safe space is so valuable, so if the first (or even second person) isn’t the right fit for you, please know you can speak up and find someone else who is a better match.

– Talkspace therapist Jill Daino, LCSW-R, BC-TMH

3. Location/accessibility

If you’ll be going to in-person sessions, the location of a practice matters. Regularly attending sessions is critical to getting the most out of therapy. For this reason, if online options are available, they’re worth considering. Online therapy platforms — like Talkspace — offer flexibility and the comfort of getting therapy from home while removing travel barriers.

Talkspace’s online therapy platform provides unique opportunities for teenagers to connect with a therapist in ways that work best for them. Having the ability to use video, audio and/or messaging to express oneself makes therapy not only accessible but allows teens to find their voice in a safe way.

– Talkspace therapist Jill Daino, LCSW-R, BC-TMH

4. Flexibility

Teens today have packed schedules with minimal downtime. From schoolwork to extracurricular activities to after-school jobs to sports practices and games, finding a therapist with flexible availability will be key. Look for someone who can accommodate a teen’s commitments easily without causing stress.

5. Cost

It’s always worth it to see if your insurance benefits cover part or all of the cost of therapy. If it doesn’t, and the cost is a concern, ask your therapist if they offer a sliding scale fee for therapy, which will consider income before determining any per-session costs.

Additionally, many states and counties offer funded therapy options for teens. These programs are designed to provide support regardless of financial status. For instance, some state health departments have special mental health initiatives for adolescents, offering free or low-cost counseling services.

It’s also worth exploring free therapeutic resources specifically tailored for teens. Various organizations and community centers provide counseling, group therapy, and mental health workshops at no cost. Consider some of the following options:

• School Counseling Services: Many schools offer free counseling services to their students. These can include one-on-one sessions with school counselors, group counseling, and other mental health resources.
• Non-Profit Organizations: Organizations such as the National Alliance on Mental Illness (NAMI) offer free support groups, educational programs, and resources for individuals struggling with mental health issues.
• Mobile Apps: There are several mental health and wellness apps that offer free tools, exercises, and sometimes even chat support for managing mental health.

Any of these can be excellent options for those seeking support without the financial burden.

6. Therapeutic approach

The type of therapy a teen needs will depend on the condition and goals they have for treatment. Various therapeutic approaches are suitable for teens, including:

• Cognitive behavioral therapy (CBT): CBT is a type of talk therapy known for its efficacy in dealing with psychological concerns like anxiety and depression. This form of therapy is often the first line of treatment for adolescent mental health. It works by helping teens recognize negative thought and behavior patterns so they can develop coping mechanisms to manage unhealthy habits in more productive ways.
• Group therapy: A therapy session in a group setting can offer a safe space for teenagers to share experiences with peers facing similar life challenges. Learning that they’re not alone can be a huge piece of the puzzle for a young person trying to heal.  

Effective & Convenient Teen Therapy at Talkspace

Talkspace isn’t just another online platform. It’s a comprehensive solution designed specifically for any young adult seeking help. From the therapeutic techniques suitable for young minds to offering care virtually, Talkspace makes teenagers feel comfortable and safe. 

If you’ve ever asked how to find a therapist for your teenager, Talkspace can be the answer you’ve been looking for. 

Wondering if online therapy for a teenager really works? Research shows it’s just as effective as in-person treatment. Reach out to Talkspace today to learn more about how to find a teen therapist for yourself or the teen in your life. 

Important Note: Accessing a therapist immediately may not always be possible. If you are in a crisis or facing an urgent situation, seek immediate help. If you are in a life-threatening situation, please call the National Suicide Prevention Lifeline +1 (800) 273-8255, call or text 988 for the Suicide and Crisis Lifeline, or use these resources to get immediate help.

1. Take a Digital Detox

While some studies show that an estimated ⅓ of adolescents are on digital devices more than 4 hours a day, recent research found that electronic media exposure for 11 – 18-year-olds likely totals closer to 11 hours per day.  

Social media scrolling and marathon gaming sessions are linked to increased stress, depression, anxiety, low self-esteem, and decreased self-confidence. Because of this, the effects of social media on teens are paramount to address. One of the best self-care ideas for teens is simple: take a break — especially in the hours before bedtime. Detoxing from devices can improve sleep and boost teen mental health.

“Former employees of social media platforms have come forward and even testified in front of Congress about the effects of their platform’s content on teens’ mental health. The content and constant exposure has been shown to increase depression and anxiety.”

– Talkspace therapist Dr. Karmen Smith LCSW DD

2. Journal 

Research suggests journaling can relieve anxiety and stress and improve overall mental health. Studies show that the positive effects of journaling regularly include emotion regulation and decreased mental distress. Journaling for mental health can become an effective way to help teens process emotions, set goals, and reflect on personal growth. 

It’s also an excellent tool for monitoring unhealthy thoughts and behavior patterns to identify stressors and develop coping tools. 

3. Pamper Yourself with a DIY Spa Day

When life feels too much, hitting pause and treating yourself to some pampering can go a long way. Even a DIY spa day can be one of those perfect self-care activities for teens looking to unwind, relax, and relieve stress and anxiety.

Spa days don’t have to be expensive — try making a homemade face mask, taking a bubble bath, or using a shower or bath bomb for a mini-retreat you can enjoy right in your bathroom. Not only does taking care of yourself feel good, but according to studies it can be a buffer against depression.

4. Take a Nature Walk

Connecting with the world through nature can bring peace and reduce stress and anxiety. Research has shown that nature exposure lowers stress levels, so whether you’re strolling through the park down the street or hiking, getting outdoors can be incredibly therapeutic.

5. Listen to Music

Music is uniquely healing, is linked to mood regulation, and can even be motivating. If you’re feeling down or just need a quick pick-me-up, listening to your favorite songs can be an effective way to boost your mood. 

Making a playlist for different moods — whether it’s for studying, relaxing, going to sleep, or taking a break to dance it out — is a type of self-care for teens that costs nothing.

Don’t forget about the power of live music. Going to live concerts or joining your school band is an excellent way to immerse yourself in the powerful properties of sound. 

6. Practice Meditation & Deep Breathing

Mindfulness meditation and deep breathing exercises are game-changing practices that can instantly change your mindset the next time you feel anxious or stressed. They’ll help you relax and feel a sense of calm, and studies have found that mindfulness can improve focus and amplify concentration, and diaphragmatic breathing can reduce stress and enhance attention. 

7. Explore Creative Outlets

Getting lost in creativity can have a positive effect on mental health. For some people, this means painting or crafting. For others, doodling on a sketchpad can be a great stress relief. 

While many studies in the past linked anxiety to creativity, growing bodies of research now support the concept that being creative is one of the best self-care tips for teens that can reduce depressive symptoms. 

“Teens have the most powerful tool ever developed in their hands – phones. This small computer can be used for passive entertainment and fuel your goal-setting by going out and experiencing horse riding after viewing a video. You can take flying lessons rather than just watching others do it. Use this tool to spur your next adventure.”

– Talkspace therapist Dr. Karmen Smith LCSW DD

8. Exercise

It’s well-known and accepted that exercise improves mood and emotional resilience against acute stress. Working out releases endorphins, also known as natural mood boosters. These “feel-good” hormones help reduce pain perception and create positive feelings in the body. Whether you love dancing, doing yoga, or playing a team sport, finding a physical activity can do wonders for your mood and energy levels.  

9. Nourish Your Body with Healthy Eating

Nourishing your body with healthy food is a must if you want to improve your mental health. In studies, a balanced diet that includes a regular intake of nutritious meals and snacks positively affects psychological wellness and can boost mood and improve energy levels. While it’s OK (and even healthy) to indulge occasionally, try to stay committed to maintaining a healthy diet most of the time.

10. Get Adequate Sleep

A meta-analysis of 65 trials found that improving sleep quality undeniably leads to enhanced mental health. In short, sleep is a crucial element in the self-care equation. Too often, teens sacrifice sleep to accommodate the heavy demands of their studies, social life, and extracurricular activities. A consistent sleep routine, where you get 8 to 10 hours of sleep a night, is vital for teen mental health. 

Have trouble relaxing or unwinding in the evenings? Try establishing a regular bedtime, creating a pre-sleep ritual, and avoiding screen time for at least an hour before getting ready for bed.

“Teens need about 10 hours of sleep, more than adults require. The teen brain is developing and needs deep sleep to learn everything taught in school that day. Our resting time is when we set ourselves up for success the next day. A nightly routine with no screen time an hour or two before bed is key to getting productive sleep.”

– Talkspace therapist Dr. Karmen Smith LCSW DD

11. Connect with Your Social Circle

Don’t forget to spend quality time with friends and family, participate in school clubs, or join community groups. As you establish social circles, these connections can double as a support system when needed. These social ties can foster positivity as you practice self-care.

Prioritize Your Well-Being at Talkspace

Self-care for teens is not a luxury today. The journey through the teenage years is taxing, emotionally and physically. Having a self-care checklist for teens like this one is vital. It can help you learn to recognize when you need help, should slow down, or it’s time to take care of your mental and physical health. Having the tools and know-how to do so can make all the difference in the world. 

If you find that these self-care tips for teens aren’t enough, consider seeking out professional mental health support. Not sure where to start? Check out our guide on how to get therapy as a teenager.

At Talkspace, we offer convenient and effective therapy for teens. From the comfort of your home or wherever you choose, you can talk to a therapist about your struggles or everyday life. Get connected with a therapist today.

Understanding Teen Grief

When teenagers deal with grief — especially for the first time — they experience unique challenges that adults are better equipped to handle. Most adults have had more time and experience being face-to-face with loss, but such deep sorrow can devastate a teen. Nearly 80% of people who lost a parent during childhood say it was the most difficult thing they’ve ever gone through. 

What to know about teens and grief:

• They don’t understand their emotions: Teens often struggle to understand emotions related to their loss. They might wonder if the deep sadness they’re feeling is OK.
• They don’t know what’s “normal”: Teenagers need help recognizing that their feelings are a normal reaction to grief.
• They hide their emotions: Many teens face social pressure and have self-confidence issues that might make them try to fit in or avoid attention. This can lead some teenagers to try hiding their true feelings, even if they’re hurting deeply inside.
• They have mood swings: Hormonal ups and downs can already cause emotional upheaval in a teenager’s life. Periods of grief can intensify these feelings.
• They lack coping skills: Most teens haven’t dealt with a significant loss, so they haven’t yet developed coping skills to deal with their grief in a healthy manner.

“Teens can become emotionally dysregulated when going through grief. They get angry, frustrated, and act out negative behaviors when they are hurting. Teens are quick to act negatively, and it takes them time to work through the grief and understand how it impacts them.”

– Talkspace therapist Bisma Anwar, LPC, LMHC

What Does Grief Look Like in Teens?

Like adults, grief in teens can present in many ways. That said, adults tend to be more able to discuss their feelings. In contrast, teens can express sorrow in a variety of different ways.

Common signs of grief in teens include:

• Seeming withdrawn: Grief for teens often results in withdrawal. Teens may seclude themselves from others and avoid social activities and gatherings. Over 70% of teenagers say they didn’t know how to express their feelings or share what they were going through when they were grieving. 
• Loss of interest: Grief can make some teenagers lose interest in activities they once enjoyed.
• Drop in grades: It’s not uncommon for grieving teens to experience a drop in grades or attendance at school — 87% of teachers say their students have difficulty concentrating after losing a parent. 
• Mood swings: Frequent mood changes are expected for teenagers processing a loss.
• Sleep disturbances: A change in sleep patterns – too much or too little – is typical for anyone, including teens, as they cope with grief.
• Risky behavior: Acting out or engaging in risky behavior can be an expression of pain and confusion that’s associated with loss. Drug use, excessive alcohol use, and reckless driving might all be actions taken by a teen dealing with grief. In several studies, teens who lost a parent had an increased risk of alcohol and substance abuse.
• Being angry: An angry teenager may be a sign that they’re struggling with their grief. Even teenagers with a generally calm demeanor may suddenly have a short fuse, become easily frustrated, or be annoyed by even minor inconveniences while grieving. 

How to Approach and Talk to a Grieving Teen

Helping teens cope with grief can be overwhelming and scary, but it’s crucial. Open dialogue will help teenagers understand what they’re experiencing is normal and find a healthy way to cope.

When talking to a grieving teen, be sure to use active listening skills like:

Listening without judgment

Active listening means hearing what’s being said without judgment. This reassures teens that they can express themselves and are in a safe space without fear of criticism or misunderstanding. It’s important to share that you’re not trying to fix anything — you are just there to listen.

Encouraging communication

Encourage a grieving teen to open up, but be patient and let them go at their own pace.

Asking open-ended questions

Avoid yes-no questions (questions that can be answered with “yes” or “no”). Instead, use open-ended questions like “How are you feeling about what happened?” When someone can’t give a simple “yes” or “no” as an answer, it encourages more in-depth responses that will help you gauge how they’re doing. It also demonstrates your genuine interest in understanding their grief, which can be comforting.

Avoiding clichés

People use clichés for a reason — they can nicely sum up a situation or feelings. However, they tend to minimize emotions rather than validate them. Avoid phrases like “everything happens for a reason” or “this, too, shall pass.” These statements might sound comforting, but they can make teens feel unheard or misunderstood.

Offering genuine, non-judgmental support

True, authentic support goes beyond just saying words. Your actions — like spending time together or engaging in activities a teen enjoys — will help you connect on a deeper, more meaningful level. 

Seeking professional help

If you feel it’s time to get help from a mental health professional, don’t hesitate to reach out and start that process for your teen with online grief counseling. Not sure where or how to find support? Learn how to find a therapist for a teenager with our guide. 

“Parents are a main source of support for their kids. It might be hard to talk about grief- especially when the parents themselves might be grieving also but it is important to address this. Parents should give their teens a safe space to process their thoughts and feelings around grief. In doing so, parents are helping their teens cope more effectively.” 

– Talkspace therapist Bisma Anwar, LPC, LMHC

Actionable Ways to Support Grieving Teens

Remember, dealing with teens and grief requires more than just sympathy. A grieving teen typically craves understanding, and actionable support can be key in giving them what they need. 

1. Maintain normalcy

Grief throws life off balance. You can help grieving teens by trying to preserve some sense of normalcy. Creating an environment with routines can provide comfort and stability during these turbulent and emotional times.

2. Be honest in your communication

Honesty is critical when talking to grieving teens, but be mindful of using age-appropriate language when discussing loss. Open communication will encourage trust so your teen feels secure while they share their feelings in the healthiest way possible.

3. Encourage (positive) socializing

Encouraging positive social interaction and allowing teens to spend time with friends can do wonders for their spirits. Positive socialization can offer a much-needed distraction from sorrow and painful thought processes. It’s important to foster healthy relationships, especially if you are seeing a teenager gravitate towards risky behavior.

4. Be compassionate

Show compassion, but don’t smother your teen as they walk through their grief. Your presence alone can speak volumes about your willingness to listen and understand their feelings. Offer compassion when they’re ready for it, and make sure teenagers know you’re there when they need you. 

Coping Strategies for Grieving Teens

Supporting grieving teens means having effective techniques and coping tools to help them overcome this difficult time.

1. Therapy

Grief therapy techniques, like cognitive behavioral therapy (CBT), are a proven effective way to help anyone — including teenagers — manage grief. 

Some research suggests that family bereavement is associated with poor mental health in up to 25% of children with psychological concerns. Online therapy platforms like Talkspace can be a powerful tool for teenagers grappling with loss. 

Talkspace therapists are skilled in treating teen mental health challenges and more specifically, they can teach teens healthy ways to explore their emotions in a safe space.

2. Support group

A support group can be an amazing place for teens to pick up coping mechanisms they see working for their peers. Bonding with others who’ve experienced a similar loss can be incredibly healing, and local or online support groups can allow teens to share their experiences and learn from one another. 

3. Journaling

Journaling can be a powerful form of self-care for teens. Putting thoughts on paper can help teens untangle and understand the often-complex feelings related to their grief. Journaling for mental health can be an outlet that offers a safe place for a teenager to express themselves without judgment or interruption. The practice has been found in research to impact mental distress positively. 

4. Mental health days

Taking a mental health day away from school, work, or social activities can offer a much-needed break so teens have time and space to understand their feelings and recharge emotionally.

5. School support system

A robust support system in every aspect of a teen’s life will be critical throughout the grieving process. Counselors, teachers, and administrators should be aware of the loss a teen has experienced so they can help students cope throughout the academic day.

Exploring Grief Counseling for Teens

Counseling specific to teens and grief can help teenagers explore the feelings and emotions related to their devastating loss. Professional support can be instrumental in allowing teens to start understanding their grief. Then, they can develop effective coping techniques to use now and in the future. While teenagers often feel isolated when grieving, therapy can be a safe place where they begin to understand that they’re not alone. 

Talkspace offers online therapy specifically designed for teenagers, and therapists are experienced in helping young people rebuild resilience as they heal. The added benefit of being able to access help from the comfort of home can make the process less intimidating.

Nobody should have to endure loss on their own. Learn how Talkspace can be your ally in helping teens recover from grief. 

How Does Social Media Affect Teens?

Social media profoundly influences teenagers, not only shaping their perceptions of self-worth but also impacting their social interactions and mental health. It affects the brain’s reward systems, often leading to behaviors similar to addiction, particularly when engagement is frequent and intense. Excessive social media use can disrupt sleep patterns, diminish attention spans, and foster feelings of exclusion and inadequacy.

Here’s how social media can negatively affect mental health in teenagers:

Cyberbullying and online harassment

Cyberbullying and online harassment can be classified as repeated and intentional harm through technology — via text messaging apps, social media platforms, or online. It includes humiliation, embarrassment, extortion, or threats. Victims of cyberbullying can experience different mental health issues, such as isolation, depression or social anxiety, and self-harm. In extreme or prolonged cases of this type of bullying, it can even cause suicidal thoughts or acts of suicide.

Research on teens and social media show some startling stats — nearly half (46%) of all teens in the United States have experienced at least one form of cyberbullying, and 28% have had more than one experience. Other shocking findings include:

• 32% say they’ve been called offensive names
• 22% have had rumors spread about them
• 17% have received unwanted, explicit photos
• 15% report being repeatedly asked where they are, what they’re doing, or who they’re with
• 10% have been physically threatened
• 7% state explicit photos or images of them have been shared without consent

Tips for identifying and addressing cyberbullying incidents

If you’re unsure if you or someone you love is being cyberbullied, the following signs are indicators that something more than a friendly online exchange is happening.

How to identify cyberbullying

• Change in personality, including becoming angry, withdrawn, sad, or anxious
• Seeming mentally or emotionally upset after online interactions
• Drop in grades
• Appearing lonely, depressed, or stressed
• Avoiding school, clubs, or social interactions
• Change in friend groups
• Being repeatedly contacted, even after asking someone to stop
• Change in sleep or eating habits

How to address cyberbullying

• Seek support from school
• Keep track of any records of interactions, including emails, texts, or online chats
• Report the bullying to the social platform it’s occurring on
• Don’t engage or retaliate
• Change privacy settings
• Block, mute, or unfriend the bully
• Contact the police

“Cyberbullying can affect teens in many ways, causing depression, anxiety, low self-esteem, and social phobia. It’s important to observe the signs and look for help to prevent the teen from more severe consequences like self-harm or suicide.”

– Talkspace therapist Cynthia Catchings, LCSW-S

Mental health concerns

Social media offers near-constant exposure to carefully curated images and posts, which is extremely harmful to youth mental health. This exposure can prompt unhealthy social comparison, causing teens to unrealistically view themselves against others, which may lead to low self-esteem or depression.

Some argue the risk to mental health is one of the most concerning negative effects of social media on teens. An astounding 93% of people who’ve been cyberbullied say the experience had a negative impact on them, with most reporting feelings of sadness, powerlessness, and hopelessness. 

Depression

Research shows that adolescents who spend more than 3 hours a day on social media have an increased risk of developing teen depression and anxiety. This negative effect likely stems from factors including peer pressure or feeling inadequate when life doesn’t seem as exciting or fulfilling. Other studies suggest that victims of cyberbullying have a higher risk of developing depressive symptoms. 

Anxiety

The fear of missing out (commonly referred to as “FOMO”) is one more issue connected to heavy social media use. Seeing friends having fun without them or feeling left out of events can cause teens to feel excluded, ultimately increasing anxiety in teens.

Body image issues

Body image issues are another negative effect found in teens and social media use. Teenagers regularly exposed to manipulated photos can develop a negative self-image about their bodies, leading to — among other things — unhealthy eating habits and disorders like anorexia or bulimia. The American Psychological Association (APA) found a direct link between reducing social media and improving body image.

“Mental health can be affected by social media when there is no clear understanding of how it works. Although teens know that not everything on social media is real, they may still be influenced and experience negative emotions that create feelings of worthlessness or low self-esteem.”

– Talkspace therapist Cynthia Catchings, LCSW-S

Privacy and security

Social media can provide a vast space for young people to express themselves; however, it poses substantial risks to their privacy and security. Reckless sharing of personal information can make them targets for private data theft and identity fraud. Additionally, social media interactions with strangers and adults online can expose teens to stalking, cyberbullying, and potential exploitation, underlining the need for vigilant privacy settings and safe usage.

Using the right online safety measures can ensure privacy and security.

The significance of privacy settings

Social media sites often have complex privacy settings that can be difficult for teens to fully understand and navigate. Worse, it can be difficult to appreciate the implications of not having a secure profile set up. It’s critical for teenagers to learn the importance of profile visibility and managing friend and share requests.

Navigating online safety measures

Apart from understanding privacy settings, there are other steps toward ensuring online safety and protecting youth mental health. These include things like:

• Interacting only with known friends in private chat rooms
• Being cautious when accepting friend requests from unknown people 
• Never revealing sensitive personal information like home address or phone number
• Educating about phishing scams  

Digital footprint awareness

Finally, establishing responsible online habits early will help ensure that teenagers’ digital footprints remain intact. Each post or interaction on social media contributes toward this footprint, which remains permanently etched in cyberspace even after deleting at the source level. Teaching kids the importance of having responsible posting habits early will go a long way.

How to Help Tweens & Teens Navigate Social Media

As studies suggest a link between social media use and suicide, your role in helping young people navigate their social use safely can literally be a life or death matter. Following are some effective strategies. But before we dive deeper, if the teen in your life is already potentially suicidal, it’s critical to know exactly how to deal with a teenager with suicidal thoughts to get them the support they need immediately.

With that said, let’s now explore some of the key tips for teens navigating social media.

Establish healthy computer and social media usage

Establishing healthy social media habits and rules is the first step in helping teens have a healthy relationship with technology. To foster positive self-esteem, set clear boundaries around when and where devices can be used.

Encourage kids to balance social media time with offline activities too — physical exercise or reading books. Excessive social media usage, when left unchecked, can quickly begin to dominate a teen’s life.

Set screen time limits

Screen time shouldn’t be a free for all. Setting reasonable online time limits can go a long way. It models the concept of self-regulation, limits unhealthy exposure, gives teens a chance to be responsible, and instills an understanding of the appropriate use of technology.

Discuss the concept of “quality content”

Beyond limiting screen time, discussing the quality of content that’s consumed on these platforms is also essential. Educational videos or constructive discussions can be more beneficial than mindless scrolling through social feeds.

Promote positive online interactions

While social media sites offer opportunities for teens to connect with others, they also expose them to risks like cyberbullying and peer pressure. Teaching critical social skills, like respectful communication, is vital.

Focus on learning social cues, something that’s often missing from text-based interactions due to a lack of tone or body language signals. Knowing how to handle disagreements respectfully without resorting to personal attacks is critical. 

Give kids an “escape route” by role-playing

You won’t always be next to your child when they need you. Role-playing what to do and how to seek help before it’s needed is a great idea. It’s a way to ensure that if and when they experience any sort of inappropriate or unhealthy online interaction — whether it be sexual or bullying in nature — they’ll know how to get out of the situation and get help. 

Talk about the difference between authentic vs. digital validation

Parents should emphasize real-world accomplishments over the virtual validation kids receive on their social media accounts. 

To prevent negative social comparison, it’s more important than ever to foster an environment where children build healthy self-esteem that’s grounded in more than superficial measures of popularity. They should be recognized for and proud of genuine achievements, not basing self-worth on how many clicks, likes, comments, or shares they get. 

Select an appropriate online platform

Picking the right platform requires careful consideration and should be based on a teenager’s needs, behavior, and maturity level. Factors to consider include age, maturity level, potential for exposure to inappropriate content, and how much control you have over monitoring their activity. 

For example, you can have your child’s Instagram or social media account on your phone to monitor searches, messages, posts, requests, and followers, but Snapchat is much more difficult to oversee since messages disappear. 

“Be involved and learn as much as you can about cyberbullying and current teen social media trends. Seeing a therapist before any issues arise is recommended to prevent future problems.”

– Talkspace therapist Cynthia Catchings, LCSW-S

Finding Professional Support for Teens

Navigating the challenges associated with the effects of social media on teens can be daunting. If you’re feeling overwhelmed, seeking professional help from a therapist or counselor who specializes in adolescent mental health might be beneficial.

Talkspace is a reliable resource to assist teens and parents grappling with issues that stem from excessive use of social media. Online therapy for teens at Talkspace can connect young people with licensed therapists who understand the unique challenges a heavy reliance on digital communication can present. Get your teens connected with support at Talkspace today.