A Baker’s Dozen of Self-Care Tips And Assistance For Teenagers And Young Adults
Big moments can influence mental health. The grades you get, fights with friends, and loss in the family. But these are just instances in time. The reality is that it’s your small, daily habits that support your mental health.
Our team at Artemis has rounded up these 13 mental health tips for young people. If they seem overwhelming, try tackling the list one step at a time. And, as that habit becomes easier, move on to the next. Teens really are in control when it comes to mental health.
Keep reading to learn our proven mental health tips for teens, and remember our compassionate team is only a phone call away for immediate, confidential support.
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The Truth About Teen Mental Health: Healthy Habits Matter
Having X amount of friends or getting good grades feels good, but these things don’t shape how well you can manage mental health concerns. It’s the smaller things that matter here.
Your daily habits and how well you use coping skills can support mental wellness. Or, they can make the challenges you’re already up against feel worse.
13 of Our Proven Tips to Support Mental Health in Young People
You don’t need to have the perfect routine or do the same thing every day to practice self-care. What matters most is caring for yourself in ways that make life manageable.
1. Know the Mental Health Challenges You’re Up Against
You aren’t “doomed” if your parents, siblings, or other relatives have a mental health disorder. There is a genetic aspect of mental and physical health. But that doesn’t mean you can’t fight against it.
Be aware of family health history, including mental health problems. If you do think you’re dealing with more than occasional anxiety or sadness, get diagnosed. Only you know how you are feeling until you communicate.
In the meantime, prioritize self-care. This is where you’ll find your power against mental health challenges.
2. Get Proper Sleep to Improve Mood and Emotional Regulation
Sleep deprivation doesn’t feel good. You might be able to “tough it out” some days. Others, you can’t focus, and your emotions are all over the place. It’s easy to feel overwhelmed.
You need more sleep than your parents. If you aren’t getting that, even with a sleep schedule, try revamping your bedtime routine. Sleep in comfortable clothes, limit screen time, and relax before bed.
3. Move Your Body to Reduce Stress and Anxiety
If you have a mental health disorder, movement makes a big difference. It gives you somewhere to release pent-up emotions. Moving is a place where you can deal with strong, impulsive emotions and work through frustration.
When you exercise, your brain releases chemicals that ease stress and boost mood. Even simple, non-intense activities like walking, dancing, or playing basketball with friends can all help.
4. Eat Well to Support Mental Wellness and Healing from Eating Disorders
Your eating habits fuel your body and brain. They influence gut health, energy levels, and hormone production. These are all big parts of overcoming mental health problems.
There are a lot of reasons you might skip a meal. From lack of appetite and body issues to not being motivated to eat, the reason doesn’t matter. What matters is that after you skip a meal, mood swings, concentration, and anxiety get worse.
For teens with an eating disorder, it might be beneficial to talk with a therapist about their relationship with food. As this relationship gets healthier, you’ll also find physical and emotional recovery.
5. Set Limits Around Social Media and Screens
How often do you find yourself “doom scrolling” when you feel anxious or depressed? That little electronic rectangle in your hand feels good for distraction. But it can also be a trap. It’s all too easy to compare yourself to your peers or get stuck wallowing in your thoughts.
Screentime is okay, but you need to live in the present, too. Placing limits gives you more time in your life. It’s time that can be used for rest, creativity, and real-world connection.
6. Practice Mindfulness to Stay Grounded in Difficult Moments
Have you ever felt powerless against strong emotions or impulsive thoughts? Mindfulness helps with that.
It can be hard at first, but mindfulness gets easier with practice. The practice is worth it. You’ll be able to tune into what you are doing and ease racing thoughts. It gets easier to respond to your emotions, instead of just reacting.
7. Develop Coping Skills for Negative Thinking and Self-Harm
You might find yourself stuck in constant loops of “bad thoughts” or having desires to self-harm when thoughts get overwhelming. These are both signs that your emotions feel unmanageable.
Different coping skills work for different people. Learn what works for you. This might be journaling, finding a creative outlet, a distraction, movement, or talking to someone you trust.
And, if you aren’t sure what to try, work with a therapist. They’ll help you build a set of coping skills that work. You might even find a new hobby you love.
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8. Prioritize Self-Care
Self-care is necessary for overcoming mental health challenges. When you do something for yourself, it’s a reminder that you matter. You are worth your time and focus.
There are a lot of ways to “do” self-care. Do whatever makes you feel good. It can be as simple as cooking yourself a nutritious meal or making time for friends. Or, self-care can look like treating yourself to a new pair of slippers or buying yourself tickets to see your favorite band.
9. Stay Connected to Friends and Trusted Adults
Connection protects mental health. It really is true that you don’t have to go through it alone. Instead, talk to friends, family members, or other trusted adults. When you don’t feel isolated, your mental health doesn’t seem as overwhelming.
If you have a hard time opening up, start small. Even “little” conversations create dialogue and reinforce that there are people in your corner.
10. Create Safe Ways to Express Emotions
Teenagers (especially boys) don’t always feel safe expressing emotions. You might be ashamed or feel like nobody else can understand. But this is your mind tricking you. The second that you reach out, that feeling that you have to contain everything by yourself goes away.
Get rid of the shame and remember that emotions are not good or bad. They are feelings. Learn to express them. You can do this through art, music, writing, or even a conversation. Do what feels comfortable and don’t keep them bottled up.
11. Set Realistic Expectations for Yourself
It’s hard not to think about your future as a teenager. Part of this is setting goals. But you should be careful with expecting too much. Having goals that are too big can create anxiety and burnout, making it even harder to accomplish what you’d like.
When you’re realistic with what you want to achieve, there’s a greater chance of you getting there. Remember that mistakes and setbacks are common. Don’t beat yourself up if they happen. Instead, reevaluate and try it again.
12. Avoid Self-Medicating with Drugs or Alcohol
Teenagers experiment, and sometimes, that means trying drugs or alcohol. When you use substances to escape pain, however, you only get temporary relief. You also leave yourself at risk of developing substance use habits and making mental health much worse.
Instead, look for better coping skills. Learn how you like to reduce stress, and do that. Talking to someone you trust or getting professional support can help you manage the hard emotions you’ll face in life.
13. Know How to Identify a Mental Health Crisis
When you’re in crisis, you may have thoughts of self-harm, drastic mood changes, or feel unable to cope. Withdrawal from substances is another time you may need immediate support.
When you’re in crisis, know when to reach out. Talk to whoever you are most comfortable with, whether that’s a trusted adult, a mental health professional, or a crisis resource. Good mental health services for teens in crisis include:
- Teen Lifeline (Arizona) – Call 602-248-TEEN (8336) for teen-focused peer support.
- 988 Suicide & Crisis Lifeline – Call or text 988 any time for 24/7 support.
- Central Arizona Crisis Line –
- Maricopa County Crisis Line (NAMI) – Call 1-800-631-1314 or text “NAMI” to 741741 for around-the-clock support.
- Central Arizona Crisis Line – Call 602-222-9444 for immediate crisis intervention any time of day.
Don’t let worries about what might happen stop you from getting help. Reaching out is the only way for things to get better.
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What you do for yourself matters, especially for your mental health. Self-care gives you steady support when things get hard.
These mental health tips are a great starting point for habits that support wellness. And, if you find yourself (or your child) in need of extra help, call our team at Artemis Adolescent Healing Center. Don’t struggle alone.
For a confidential consultation and to get proven support options for yourself and your child, please reach out now.
References
- Girolimon, M. 2025 May 19. What is Self-Care and Why is it Important for You? Southern New Hampshire University. Retrieved from
- Powers-Barker, P. 2025 May 19. Introduction to Mindfulness. Ohioline. Retrieved from
