Being a high schooler in today’s fast-paced world is no walk in the park. From academic pressures and social obligations to dealing with social media and filling out college applications, it’s understandable why today’s often stressful high school experience takes a toll on the mental health of many students. In fact, those issues just brush the surface of answers to the question: How does high school affect mental health?
Understanding mental wellness as it relates to high school students is paramount for teachers who are working to make their classrooms comfortable, supportive spaces and for students who are ready to live their best lives and prepare for real-world success. Recognizing mental health issues early can help students get the help they need, allowing them to stay on a path that’s conducive to their academic goals, social goals, and overall well-being.
Here, we’ll explore several issues surrounding mental health in high school students, including the most common mental health issues faced by today’s teens. We’ll also examine actionable strategies teens can use to improve their mental health and how teachers and students alike can utilize technology to support student mental health. Finally, we’ll discuss how educators and administrators can create an environment conducive to positive mental health and how they can use the resources at EVERFI to support mental health needs.
What Are the Most Common Mental Health Challenges Teens Face?
There’s no way around it: High school is hard, and high schoolers’ mental health presents many challenges. Many struggle with anxiety, depression, or stress.
Take a look at the numbers when it comes to teen mental health in the United States today:
- 32% of 13- to 18-year-olds are living with anxiety disorders.
- 13% of 13- to 18-year-olds are experiencing depression.
- 9% of 13- to 18-year-olds have been diagnosed with attention-deficit/hyperactivity disorder (ADHD).
- 3% of 13- to 18-year-olds are experiencing an eating disorder.
Even if teens don’t have a diagnosed mental health condition, they may find that the stressors of high school and being a teen can take a toll to the point where mood, social life, and grades are affected.
If a teen is experiencing the following symptoms, they may need mental health support:
- Difficulty eating or sleeping
- Loss of interest in sports, extra-curriculars, and other activities that they used to enjoy
- Changes in energy levels
- Excessive exercise, dieting, or binge eating
- Using alcohol or drugs
- Smoking
- Having thoughts or actions of self-harm
- Having thoughts of suicide, or making plans to hurt themselves
- Feeling like their mind is being controlled by things others cannot see or hear
Let’s take a look at some coping strategies that anyone can implement into your routine to support positive mental health.
An important note: If you’re in crisis, having thoughts of hurting yourself or others, or simply need someone to talk to, free and non-judgmental help is available. Call or text 988 to get free and confidential support.
Effective Coping Strategies for Students
Let’s explore some mental health tips for teens that can help them understand how to take care of their mental health as a student.
Get Moving
Research shows that exercise can lower cortisol, the hormone the body produces in response to stress. It can also boost serotonin levels, a chemical that lifts the mood. Teens may find that exercise also helps them burn off some of the stress that can come with increasingly tough classes, and it may help them expand their friend group as they find others who enjoy similar types of exercise.
Use Your Support Network
Friends, teachers, and family all care. Reaching out to those around them when they’re struggling can help bolster their mental health and may stop a difficult time from evolving into a long-term mental health issue. No matter how much it may feel like everyone else has it together, everyone goes through stress and difficult times. Opening up to others can help them remember that they aren’t alone.
Practice Regular Self-Care
Self-care isn’t just about chilling out on the couch after a stressful week at school — it’s also about eating right, getting plenty of sleep, taking care of personal hygiene, and fighting procrastination. Eating foods that make them feel their best, going to bed at a time that lets them get the rest they need before the alarm, and even charging their phone outside of their bedroom can all help them stay centered and take care of their needs.
Another part of self-care is understanding when to say no. If their schedule is jam-packed and they feel their mental health is suffering, it’s OK to cut out activities they don’t feel passionate about. Talking with their parents or a school counselor can help them find ways to better manage their time and cut out activities that are making it hard for them to manage their stress.
Try Mindfulness Exercises
Yoga, meditation, and breathing exercises can all help someone stay centered, no matter what stressful events are happening in their life. Whether it’s going to a yoga class, using an app for guided meditation, or choosing another mindfulness practice, mindfulness exercises can be a simple, quick go-to support for when feeling overwhelmed.
Try these breathing exercises when stressed:
- Diaphragmatic breathing: Place one hand on the belly. Take a deep breath with the goal of seeing the belly expand forward. Fully exhale. Repeat 3–5 times.
- Box breathing: Breathe in for 5 seconds, hold for 5 seconds, exhale for 5 seconds, hold for 5 seconds. Repeat 3–5 times.
- 4-7-8 breathing: Breathe in for 4 seconds, hold for 7 seconds, breathe out for 8 seconds.
Ask for Help
No one has to do this alone. Talking to a school counselor, primary care doctor, therapist, coach, teacher, or mentor can help connect teens with the resources they need. People in these positions are there because they want to help and support students, and there’s no need to feel embarrassed about needing to reach out. Bonus: Teens may be surprised that, after talking to their friends, others are experiencing similar feelings.
Use Technology in a Positive Way: Digital Tools and Resources
There are many mental health projects for students that can bolster traditional mental health support.
Take a look at these resources that can support teen mental health.
Crisis Text Line
Text the word HOME to 741741, and a trained crisis counselor will immediately reach out to offer support. They’ll help anyone relax and develop the next steps to move a situation forward.
Go Ask Alice!
Created by Columbia University, Go Ask Alice! is a nonjudgmental place for teens to get informative, judgment-free answers to questions about health, friendships, and relationships.
EVERFI’s Understanding Mental Wellness Course
This free digital course uses interactive scenarios to help students understand when friends may be struggling — and how to get the necessary help.
While using online mental health activities for students can be a useful tool, it doesn’t take the place of working with an in-person therapist, counselor, or mentor.
Real-Life Success Stories From Students
“I always felt like I was alone at school. I struggled to speak up in class, and I found that whenever I noticed another person in my class with similar interests to me, I was too scared to speak up. I mentioned this to my guidance counselor while we were talking about signing up for the ACT, and she asked me some questions. We discovered that I was dealing with social anxiety. Together, we came up with some strategies to help me open up, and I’m happy to report that I’m not sitting alone in the cafeteria anymore.” —Augustus, a 10th-grade student in Connecticut
“To put it kindly, my home life isn’t great, and my grades started slipping. For awhile, it was hard to separate what was going on at home from what was happening at school. I told my mom that I was having a tough time, and we decided that it would be a good idea for all of us to try a family therapist. Things still aren’t perfect, but they’re a lot better than they used to be.” —Lily, a 12th-grade student in Florida
How Parents and Educators Can Support Student Mental Health
Parents and educators alike know that it can be tough to tell when students are struggling with mental health issues. If a teacher notices a student becoming withdrawn, acting more tired than normal, showing declining academic performance, seeming especially anxious or worried, or showing other concerning changes in behavior, it’s a good idea to check in with them to find out how they’re doing.
Teachers can try these strategies to show students that they’re there to support them:
- Be open. Let students know that they can talk with you when they’re struggling, and offer a focused, nonjudgmental perspective.
- Be a good example. Eating well, exercising, and practicing calming techniques can all show students that it’s OK to put effort into maintaining mental well-being.
- Reach out for help. You won’t know how to handle every problem a child or student brings your way, and that’s OK. Talking with the school’s counselor, a child’s pediatrician, or utilizing other resources can all be helpful ways to support teen mental health.
Schools Can Also Build a Supportive Environment
Talking about mental health at school can help students know that they’ll be able to get the support that they need. EVERFI’s suite of health and wellness activities can help students develop the concrete skills that they’ll need to thrive during their teen years and beyond. Implementing peer support groups, mental health awareness campaigns, and making counseling services accessible can all help students stay strong despite the inevitable stressors of being a teen.
How EVERFI Helps High School Students
Managing mental health as a teen can be tough, and taking a proactive approach can help educators develop the support they need to stay strong no matter what high school throws their way. Reach out for help when you need it, and be sure to check out our free, research-based mental wellness courses for skills you can add to your toolkit.
Author Bio:
Amanda Berkey is a Pennsylvania-based writer and reporter with an M.S.Ed. in School and Mental Health Counseling. With 17 years of experience in education, she has taken on diverse roles in teaching, coaching, and administration.