Why Being More Present is Key

Presence is another word for mindfulness: “the basic human ability to be fully present, aware of where we are and what we’re doing, and not overly reactive or overwhelmed by what’s going on around us.” Being more present is a practice made up of small daily habits, like focusing on your breath, taking pauses throughout the day, and reflecting on your thoughts and feelings. Each of these habits helps train the brain to stay focused on what’s happening now, instead of getting lost in past or future worries. Among adults, mindfulness is proven to reduce symptoms of anxiety, depression, and stress-related medical conditions like high blood pressure.

Teens need the stress-busting, health-boosting benefits of presence, too. Adolescent stress levels now rival those of adults, and nearly one in three teens will experience an anxiety disorder. Teens also report more difficulty with focus and emotional regulation than other age groups. While the reasons for these struggles are complex and individual, researchers agree they’re due to a unique combination of external stresses – like academic and social pressures – and internal changes that take place as teens’ brains mature. One major factor is that the prefrontal cortex– the part of the brain that’s responsible for reasoning, attention and impulse control– isn’t fully developed until about age 25. \”It\’s not the fault of teenagers that they can\’t concentrate and are easily distracted. It\’s to do with the structure of their brains,” says Dr. Iroise Dumontheil of University College London\’s Institute of Cognitive Neuroscience.

All teens benefit from tools to build daily habits that help them stay calm, focused and grounded. Here are three simple ways you and your teen can practice being more present each day:

1. Focus on your breath.

Mindful breathing is proven to reduce anxiety, improve focus and regulate intense emotions. When your teen is worried, distracted or struggling with difficult emotions, teach them to take a few slow, deep breaths and pay attention to the physical sensations of breathing. This activates the calming effects of the parasympathetic nervous system and connects the mind and body in the present moment.

2. Reframe negative thoughts and self-talk.

Emotions are closely linked to thoughts and self-talk. A thought like “I’m so stupid; I didn’t understand anything in that class,” leads to feelings of shame, anxiety and fear. Reframing teaches teens to notice their negative thoughts and self-talk and switch to a more positive, self-compassionate and empowering perspective: “I’m sure I’m not the only person who’s struggling. I know I can get this. I’ll ask my teacher for help tomorrow.”

3. Use Spark!

Spark is one of our favorite features of the Lucero wellness app. It makes it easy and fun for teens to check in with themselves and learn simple strategies for being more present. They just tap the emotion they’re feeling, spin the wheel and get personalized ideas for self-awareness and self-care. Best of all, teens can use Spark alone or with their Crew (any friends and family who radically support each other) to make practicing presence a part of their daily routine.

Social Anxiety

Symptoms of social anxiety include:

• Worry about being judged negatively or humiliated
• Intense fear of interacting with strangers
• Avoidance of social events, talking to people, or doing things out of fear of embarrassment
• Self-criticism after social situations

First of all, know that shyness, introversion and preferring a smaller circle of friends are not signs of social anxiety. Some nervousness in social situations is completely normal, and a little anxiety can even help teens steer clear of unsafe situations. But if anxiety is preventing your teen from enjoying their social life or doing things they want to do, it’s time to tackle it. If they avoid every anxiety-provoking situation, they\’ll miss opportunities to learn social skills and build confidence, fulfilling their fears of embarrassment.

To overcome social anxiety, help your teen gradually expand their comfort zone to include more interaction with others. Encourage them to order for themselves at restaurants and ask for assistance when shopping. If they’re open to help, work together to pick a social goal – like joining a club or making a new friend – and plan baby-steps they can take towards meeting it. Help them create a simple ritual for when their anxiety is triggered– like taking three deep breaths and silently saying “I’ve got this” before going into a new or potentially anxiety-provoking situation. Let them know that a little discomfort is a sign of growth and it’s good to lean into it– and that it’s ok to take their time. Praise them each time they challenge themselves and whenever you see them acting with more confidence.

Perfectionism

Perfectionism and anxiety are closely linked in teens, especially in high achievers. Some of the signs to watch for include:

• Fear of taking risks and trying new things
• Procrastination and being anxiously indecisive
• Constant self-criticism and frustration about mistakes
• Being overly concerned about the opinions of others

Again, a little anxiety can motivate teens to work hard and do their best. But if your teen’s sense of self-worth is based on what they do and not who they are, they need help to calm their fears of failure.

Lots of anxious teens say they feel pressure from parents to be perfect, so even if you think it’s obvious, remind your teen that their worth and your love for them have nothing to do with their achievements. Help them get more comfortable taking risks and trying things they’re not already good at. Perfectionist teens often have trouble setting boundaries and taking time for self-care. Help them get organized and assess which activities are the most important and rewarding so they can put those things first. Teach them how to recognize the emotional and physical signs of stress – like getting frustrated or struggling with sleep – and know those signs mean it’s time to take a break. Perfectionist teens also get big benefits from anxiety-reducing exercise, creative hobbies, and time in nature or with friends.

Test Anxiety

Teens with test anxiety experience some or all of the following when preparing for or taking a test:

• Sweating, shaking, racing heartbeat, feeling faint
• Mind going blank
• Negative thoughts about past poor performances or future failure
• Self-judgment and criticism, feeling inadequate

A little nervousness before an exam is normal and can motivate teens to study and be well-prepared. But too much test anxiety causes smart, capable teens to suffer and even struggle academically.

To help your teen, talk through their sources of stress. Is the material challenging? Is it their lack of preparation or disorganization? Or is the pressure of test-taking too intense? A lot of teen test anxiety can be reduced with good study skills and prioritized  preparation. Help teens schedule study time well in advance and break it down into smaller, spaced-out chunks– no cramming the night before the test! Work with them to figure out which study methods work best for their learning style. Encourage them to open up to their teacher or school counselor, too. Just saying “I’m studying hard but I’m dealing with test anxiety– do you have any suggestions?” can release the pressure teens feel and prompt teachers to offer support. A calming fidget or worry stone in their pocket helps ease anxiety. And stress-reducing mindfulness techniques– like box breathing and progressive muscle relaxation– empower teens to relax their bodies and minds, feel more in control, and face their fears.

This week an insightful New York Times article by Matt Richtel cited some of those struggles in the article, It’s Life or Death: The Mental Health Crisis Among U.S. Teens . The article details the rise of depression, self-harm, and suicide among teens.

One key insight in the article that is heartening is the lessening of stigma surrounding mental health issues. The article notes, “Health experts note that, for all its weight, the adolescent crisis at least is unfolding in a more accepting environment. Mental health issues have shed much of the stigma they carried three decades ago, and parents and adolescents alike are more at ease when discussing the subject among themselves and seeking help.”

For adolescents and teens, the consensus is growing that mental health stability is dependent upon providing interventions early and often. This includes having the capabilities to interact with teens via texting, talking, and daily support. Offering different methods for teens to share their feelings, report a crisis moment, and feel supported will help reduce and alleviate the teen’s struggle overall. Working as a team with the primary care physician, psychologist, parents and social workers can help ensure the teen has different options for dealing with mental illness as well as an integrated care team long-term.

With the advent of mobile apps focused on adults like Calm.com and others, the need for apps built and created for teens as well continues to expand. These apps will in the next decade provide an important tool for communication and reassurance to teens and adolescents. it’s more important than ever to offer interventions early and often. Teens are also benefiting from mobile apps.

According to the national research survey, Digital Health Practices, Social Media Use, and Mental Well-Being Among Teens and Young Adults in the U.S. led by Victoria Rideout , 38 percent of young adults aged 14 to 22 who suffer from moderate to severe anxiety and depression use stress and anxiety-relieving applications to help them feel better. Apps that offer mindfulness, guided meditation and breathing, journaling, parent/teen communication and depression interventions, are a growing avenue for teens, parents and clinical staff to help reduce anxiety and stress.

We’re working in the most optimal environment for helping adolescents and teens not only survive depression but thrive with actionable interventions that provide long-term support. We will continue to follow the news and help you learn as we go along together in this journey toward better mental and physical health.

*For more resources go here – https://www.nytimes.com/explain/2022/04/23/health/teen-mental-health-faq?action=click&module=RelatedLinksOne&pgtype=Article