Being a teen can feel like a lot. You’re trying to juggle school, family, social media, relationships, future plans and everything else life throws at you. That’s why looking after your mental health, and the mental health of your friends, isn’t just a nice idea, it’s essential. 

The good news? You don’t need to have all the answers or be a therapist to help take care of your mind or to support a friend. You just need the right tools, a little self-awareness, and a whole lot of heart. 

Here are eight real, powerful ways to protect your mental health and be there for the people you care about. Share this with your friends! We all need reminders sometimes. 

• Name your feelings, don’t bury them 

Have you ever felt anxious, mad or sad and didn’t really know why? These are natural feelings. Emotions can be confusing, especially when everything is changing so fast. Try a brief check-in with yourself a couple of times a day. Ask yourself: “How am I actually feeling right now?” Name the emotion if you can; it can help your brain calm down. 

• Prioritize sleep for a healthy mind 

Sleep is incredibly beneficial for the teenage brain. While you’re sleeping, your brain gets to rest, process the day’s events and prepare for what’s ahead. If you’re not getting enough sleep, it can leave you feeling irritable, stressed and even make it hard for you to concentrate in class. 

You want to try to get around 8 to 10 hours of sleep each night and keep a consistent sleep schedule. Yes, even on the weekends! Create a relaxing bedtime routine by reading a physical book, listening to some soothing music or taking a warm shower to unwind. 

• Move your body, even just a little 

You don’t have to become a professional athlete, unless that’s your dream! However, doing a physical activity can be a significant mood booster. When you get your body moving, it releases chemicals called endorphins, which have natural mood-lifting effects on your brain. 

Dance around in your room, go for a walk with a friend or try a new physical activity. Anything that gets you moving and makes you feel good can have a positive impact. CDC guidelines call for at least 60 minutes of moderate-to-vigorous activity every day for ages 6-17.

• Say no to the comparison game 

Scrolling through Instagram or TikTok can make it feel like everyone else is happier, more successful or has the perfect life. They don’t! What you see on social media is what that creator wants you to see, not the behind-the-scenes reality. If you find an account is bringing you down, unfollow or mute it. Fill your feed with people who inspire you or make you laugh. 

• Nurture meaningful connections with friends 

While social media can be a way to connect, nothing truly replaces spending quality time in person with your friends. It’s not about having a huge number of followers. Focus on building a few close friendships where you feel genuinely seen and supported. Spend time together doing activities you enjoy, have meaningful conversations and simply enjoy hanging out. 

• Nourish your body for a healthy mind 

The food you eat can actually influence how you feel. It’s important to eat a balanced diet to provide your brain with the necessary fuel it needs. Instead of going for the sugary and processed snacks, try to choose healthier alternatives like fruits, nuts or yogurt. 

Be kind to yourself when you’d rather indulge! It’s OK for an occasional treat. Remember to stay hydrated, too. Dehydration can make you feel tired and irritable. 

• Develop healthy coping skills 

When life gets stressful, having effective and healthy ways to manage stress is essential. Try out different methods to help you relax, including free apps or online resources. 

• Speak up and seek support

If you’re having a hard time, please remember that it’s OK. It shows great strength when you ask for help. There are people in your life who care about you and want to provide you with the support you need. 

Remember, you’re not alone — Many teenagers experience mental health challenges. 

Being a supportive friend involves being there for each other through both the good times and the rough times. Here are some ways you can look out for your friends’ mental health:

• Watch for changes in behavior 

Pay attention if a friend starts to act differently. Are they becoming more withdrawn, getting frustrated easily, losing interest in things they usually enjoy or experiencing changes in their eating habits? These can be signs that something is wrong. 

• Practice active listening 

If a friend comes to confide in you, make sure you listen attentively. Simply be present and supportive. Try not to interrupt them, don’t offer advice unless asked or minimize their feelings. 

• Validate their emotions 

Even if you don’t completely understand what your friend is going through, let them know that their feelings are valid. 

• Encourage getting professional help 

If you’re concerned about your friend, gently suggest that they talk to a trusted adult. You can even offer to go with them for support if they want you to. 

• Recognize your role 

Remember that you’re their friend, not a therapist. It’s not your responsibility to diagnose or “fix” your friend’s problems. Your role is to be there to offer support and encourage them to get professional help if needed. 

• Know when to ask for help for your friend 

If you have serious concerns about your friend’s safety or well-being, don’t keep it to yourself. Talk to a trusted adult who can intervene and provide appropriate support. 

At Lightfully Teen, we believe your mental health matters, and so do your friends’. Whether you’re checking in on yourself, offering support to someone else or just learning how to cope with all the ups and downs of being a teen, you’re not alone, and you don’t have to figure it out by yourself. Feel free to contact us at Lightfully Teen. We’re here to help.