After identifying the different factors and triggers that can lead to depression, such as school environment, anxiety, stress, and grief, teenagers should take proactive steps to address them. It is crucial that they work on these issues before they become too overwhelming and harm their mental well-being.
Below, you'll find ways and strategies to deal with challenges and obstacles that can negatively impact your mental health, helping you heal and guiding you through your journey of personal growth.
Coping With Grief
Grief is often associated with the loss of life or a loved one, but it can encompass any type of change or difference in one’s life. It can happen to anyone - regardless of race, personality, family, or age group. Grief affects everyone differently, with varying effects and changes in one’s mental and physical health.
Because of this, it is important to cope with grief accordingly, applying different techniques and relying on one’s support system. These are just a few of the strategies applied when coping with grief.
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Do not deny it: It is understandable to find the circumstances incomprehensible, but the first step towards acceptance is understanding that the change in one’s life is real and that it will not return to what it was before.
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Recognize when one needs help: People often search for the most ways to be independent, but when coping with grief, one should not be ashamed to search for support or help from others. A balanced support system will always come in handy, either when dealing with the loss of a family member or friend, a change in lifestyle, or other occasions that might incite grief.
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Understand that everyone is different: one might be experiencing grief with others, but everyone deals with their own process. Do not expect to heal at the same pace as others, and there is nothing wrong with dealing with emotions differently than others. It is not a competition but a process of emotional and personal healing.
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The difference between loss and depression: when grieving, many often fall into the depths of depression, with most being diagnosed with proper disorders. In this case, it is necessary to seek help (preferably before) and understand that the path to healing takes more than just self-will but support, patience, and mutual understanding with one’s mind.
Building Resilience
Helping teenagers build resilience is essential for their well-being, enabling them to navigate life’s challenges with a growth mindset, adapt to change, and face difficulties with strength and perseverance. Resilience is the foundation of viewing challenges as opportunities to learn rather than failures. Here are some key habits that can help them build resilience and navigate through setbacks.
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Adapt to tough times: When facing adversity, those who manage to adjust their mindset and actions are more likely to navigate their problems more effectively and emerge stronger. Although it is difficult to stay positive or remain calm during tough times, adapting is essential to building resilience and overcoming challenges. This can be done by embracing change and viewing setbacks as learning opportunities.
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Learn from the past: While learning from past mistakes and experiences can be frustrating, it ultimately leads to greater self-awareness. Writing about past events in a journal can help you see patterns and understand how you behave when dealing with difficult emotions or challenges, which guide you in future decisions or actions.
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Stay hopeful: Understanding that one can’t change the past is difficult, but it makes one realize that the power lies in how we act in the present and future. Staying hopeful makes it easier to adapt to changes more easily, as one is focused on possibilities rather than setbacks. Although you can’t change the past, you can always look to the future.
Healthy Lifestyle Habits
Mental and emotional health are important factors and pillars of well-being throughout life. If teenagers can incorporate certain habits into their lives, they are more likely to develop resilience and keep both physical and mental illnesses far away.
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Spend time with others: Although social media and electronic devices are a great way to connect, it is important to step away from screens and actively participate in extracurricular activities, such as reading a book, playing a sport, painting, volunteering, etc. Taking the time to disconnect from technology and go out to enjoy the company of friends and family is fundamental to maintaining a good mental health.
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Take good care of physical body: While mental health is important, physical health is just as essential. Getting good sleep, exercising, and eating well are key aspects of maintaining a good mood and mental health. By starting to prioritize their physical well-being, teenagers will develop long-term healthy habits and improve their overall health.
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Find a way to manage stress: As stated previously, the school environment can create stress and anxiety, due to responsibilities, work, deadlines, etc. To combat this pressure, teenagers can use several techniques and strategies on a regular basis that will help them unwind. Here are some ways this can be done:
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Try 4-7-8 method (inhale for 4 seconds, hold for 7, exhale for 8)
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Take short walks/exercise
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Express your emotions through journaling
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Listen to podcasts for enjoyment
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Eat nutritious foods to support your brain function
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Take breaks from screens and social media
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Build a network of support: When facing adversity, teenagers seek friends who act as a support system, helping them cope while keeping them company. In addition, having a family can provide support and a sense of belonging, also acting as a safe space for emotional expression. Having at least one person to share stories of stressful moments and challenges can be highly beneficial, whether it be a friend, a family member, or a psychologist. Although friends and family can offer comfort and encouragement, a psychologist is also important, since they can offer expert advice and effective coping strategies to help you navigate difficult emotions. Going to therapy to talk to someone and vent is key to maintaining a good mental well-being.
If you want to talk to someone but don’t know who, click here to access the contact information of various psychologists in Nicaragua.
