Navigating Youth Mental Health: Five Goals for Thriving in a Complex World
Mental health is a topic frequently discussed, particularly when it comes to children and teenagers, yet defining it can be surprisingly difficult. Understanding a young person’s mental well-being requires looking at how their mind and brain function within their unique environment and experiences, according to experts.
“Children will show us how they are doing by how their minds are functioning and how they are behaving, which can be displayed in healthy or unhealthy ways,” explains Linda Pinon, M.S., AMFT, a clinical therapist at Loma Linda University Behavioral Health. “These signs or symptoms can present themselves physically, somatically, emotionally, or mentally.”
Left unaddressed, struggles with mental health can escalate, potentially leading to serious risk-taking behaviors such as self-harm, suicidal ideation, disordered eating, and running away. However, proactive support can make a significant difference. One of the most effective approaches is setting realistic, supportive, and developmentally appropriate mental health goals for kids and teens. Here are five key areas to focus on:
1. Building a Strong Relationship with Self
A foundation of self-confidence and healthy self-esteem is crucial for navigating the challenges of childhood and adolescence. When young people lack this foundation, they often struggle with anxiety and a sense of identity.
“When children don’t feel secure in their environment, family system, or about who they are, it can lead to increased worry, poor sense of self, and lack of motivation,” Pinon says.
Helping children identify their strengths – whether they are helpers, kind individuals, or excel in hobbies, sports, or creative pursuits – can provide a starting point for building self-awareness. Consistency in reframing negative thought patterns, establishing routines, and offering daily affirmations can further strengthen this internal relationship. Over time, this consistent effort helps children and teens understand who they are and fosters a stronger sense of self.
2. The Power of Journaling
As young people grow, they naturally grapple with self-questioning, often fueled by comparisons with peers in academic or social settings. It’s a normal and healthy part of development to feel uncertain about one’s identity.
“One helpful goal is daily journaling, which allows children and teens to explore their feelings and reflect on their experiences in a structured and supportive way,” Pinon says.
Regular journaling provides a safe space to explore emotions, identify patterns, and articulate feelings, ultimately promoting self-understanding.
3. Prioritizing Self-Care
Often overlooked, self-care – encompassing adequate sleep, proper nutrition, good hygiene, and limited screen time – is deeply connected to emotional well-being and overall mental health.
Pinon encourages families to make self-care routines more attainable. This could involve creating a calming bedtime routine that includes enjoyable activities, a favorite snack, a relaxing bath, and a period of winding down. When children prioritize self-care, they often exhibit increased confidence, energy, and positivity.
4. Creating Structure and Routine
Routines and structure provide a sense of predictability and safety, particularly for children and teens who may feel a lack of control in their lives.
“Routines provide predictability and a sense of safety, especially for kids who already feel a lack of control in their lives,” Pinon says.
Engaging children in discussions about their weekly or daily schedules can empower them and restore a sense of control. Simple routines, such as shared breakfasts or brief morning check-ins, can set a positive tone for the day. Maintaining school as a daily routine, coupled with small motivators like a favorite snack or after-school plans, can also provide something to look forward to.
5. Strengthening Family Connection
Consistent family support, through regular check-ins, shared activities like walks or meals, builds trust and connection without necessarily requiring discussions about difficult topics.
“Many teens say they still like that their parents check in, even when they sometimes come off as resistant,” Pinon says.
Strengthening family bonds can also be achieved through fun activities like game nights, movie nights, or shared outings.
When to Seek Professional Help
It’s important to be vigilant for persistent signs of increased isolation, declining academic performance, behavioral issues at home or school, lack of eye contact, or a loss of interest in previously enjoyed activities. These can all indicate a need for professional intervention.
“Dismissing ongoing concerns as ‘just teenage behavior’ can lead to missed warning signs that a teen may benefit from therapy,” Pinon cautions. If concerning signs persist for six months or more, seeking additional support is advisable.
