Mental Health

Developing a healthy mind — coping with anxiety, stress and depression

Mental health is just as important as physical health.

Anxiety, stress and depression are common challenges for teenagers, but they can be managed with the right strategies.

How can people deal with anxiety?

Causes of anxiety in teens

• School pressure — worrying about grades, exams or future plans
• Social pressure — fear of judgment, fitting in or being excluded
• Family issues — divorce, financial problems or conflicts at home
• Overuse of social media — comparing oneself to others or fear of missing out (FOMO)
• Big life changes — moving schools, making new friends or personal identity struggles

Consequences of anxiety

Physical effects:

• trouble sleeping and fatigue
• headaches, stomach aches and muscle tension
• rapid heartbeat, sweating and shortness of breath

Mental and emotional effects:

• overthinking and constant worrying
• feeling restless or on edge
• difficulty concentrating in school

How to manage anxiety

Practice deep breathing and relaxation — techniques like meditation or yoga can calm the mind.

Stay active — exercise helps release stress-relieving hormones.

Talk about it — share your feelings with a trusted friend, parent or counsellor.

Limit social media — reducing screen time can help prevent comparison and negative thoughts.

Break tasks into smaller steps — if schoolwork feels overwhelming, focus on one thing at a time.

Causes of stress in teens

• Academic pressure — homework, exams and expectations from teachers and parents
• Social relationships — arguments with friends, bullying or romantic relationships
• Time management struggles — balancing school, hobbies, family time and relaxation
• High expectations — trying to be perfect in school, sports or social life

Consequences of Stress

Physical effects:

• headaches, muscle pain and fatigue
• sleep problems (too much or too little)
• weakened immune system, making it easier to get sick

Mental and emotional effects:

• feeling overwhelmed, frustrated or angry
• lack of motivation or difficulty focusing
• mood swings and irritability

How to Manage Stress

• Prioritise and plan — create a schedule to balance school, rest and hobbies

• Get enough sleep — a well-rested mind can handle stress better

• Stay active — physical activity releases endorphins, which reduce stress

• Talk to someone — sharing problems with a teacher, parent or friend can help

• Take breaks — short breaks while studying or working prevent burnout

Causes of depression in young people

• Prolonged stress or anxiety — when stress goes untreated, it can turn into depression
• Social isolation — feeling lonely, rejected or disconnected
• Family issues — divorce, neglect or toxic home environments
• Bullying or low self-esteem — negative thoughts about oneself
• Hormonal changes — teenage years bring changes that can affect mood and emotions

Consequences of depression

Physical Effects:

• constant fatigue and lack of energy
• changes in appetite (eating too much or too little)
• sleep disturbances (sleeping too much or too little)

Mental and emotional effects:

• persistent sadness or feelings of hopelessness
• losing interest in hobbies and activities once enjoyed
• difficulty focusing and making decisions
• suicidal thoughts in severe cases (important to seek help immediately)

How to manage depression

• Seek professional help — a doctor, therapist or school counsellor can provide guidance

• Talk to someone you trust — keeping emotions bottled up makes things worse

• Engage in physical activity — exercise boosts mood by releasing feel-good hormones

• Set small goals — accomplishing little tasks can rebuild confidence

• Maintain a routine — regular sleep, meals, and activities help create stability

• Limit negative influences — avoid people or social media that make you feel worse

It’s normal to feel anxious, stressed or sad sometimes, but if these feelings last too long or interfere with daily life, it’s important to seek support.

Help is always available.

Addiction and mental health struggles can be challenging for teenagers, but support is available.

Whether it’s a friend, family member, or yourself who needs help, knowing where to turn and how to offer support is important.

Common mental health issues in teens:

• Anxiety and panic attacks — constant worrying, overthinking and fear
• Depression — feeling hopeless, losing interest in activities or isolating from friends and family
• Stress and burnout — feeling overwhelmed by school, social life or personal problems
• Self-harm and suicidal thoughts —engaging in self-injury or expressing thoughts of harming oneself

How to help someone with mental health struggles:

• Be a good listener — sometimes, just having someone to talk to can make a huge difference
• Encourage professional support — therapists, school counsellors or helplines can provide expert help
• Check in regularly — a simple “How are you?” can show them they’re not alone
• Promote healthy coping strategies — exercise, mindfulness or creative activities can help
• Remove stigma — encourage open conversations about mental health to normalise getting help

Common addictions in teenagers:

• Substance addiction — alcohol, smoking, vaping, drugs (prescription or illegal)
• Technology and social media addiction — excessive phone use, gaming or social media
• Food and eating disorders — unhealthy eating habits, binge eating or extreme dieting

How to help someone with an addiction:

• Encourage open conversations — talk without judgment and listen to their struggles
• Offer support, not criticism — addiction is tough to overcome and shaming can make it worse
• Encourage professional help — therapists, counsellors and addiction specialists can provide the best support
• Help build healthy habits — encourage exercise, hobbies or activities that replace addictive behaviours
• Avoid enabling — don’t cover up their addiction or make excuses; encourage them to take responsibility

Sources of support

If you or someone you know is struggling with addiction or mental health issues, these resources can help:

School support:

• School counsellors — trained professionals who can offer guidance and connect students to additional help
• Clubs and support groups — some schools have mental health clubs or peer support groups

Online and helpline support:

• Teen helplines — confidential phone or text services for young people struggling with mental health
• Online therapy and support forums — websites that offer professional guidance and peer support

Medical and professional help:

• Doctors and therapists — trained professionals who can provide therapy, medication or coping strategies
• Community mental health centres — local resources that provide counselling and addiction recovery programs

Friends and family:

• Trusted adults — parents, guardians, teachers or family members can offer emotional and practical support
• Close friends — having a good support system can make recovery easier

Mental health and addiction struggles are tough, but support is available.

Reaching out for help is a sign of strength, not weakness.

There are many sources of support for someone suffering from poor mental health.

Information and support

If you, or someone you know, have been affected by issues for young people, the following organisations may be able to help.

Addiction and mental health struggles can be challenging for teenagers, but support is available.

Whether it’s a friend, family member, or yourself who needs help, knowing where to turn and how to offer support is important.