Supporting Teen Mental Health During the Pandemic

/ Life Balance Counseling/

How Can I Support My Teen and Their Mental Health During COVID-19?

Raising a teenager can be challenging! Adding a global pandemic into the mix does not help. This post is written to inform and educate parents on how to best support tweens and teens impacted by COVID-19.

Let’s think back to March 2020 - Schools were in session, local businesses were open, and everything felt normal. Spring break was just around the corner and kids of all ages were ecstatic for the week break from school obligations. Little did anyone know that schools would not be returning in session until 2021. 

The pandemic introduced online classrooms, such as Zoom and Google Classroom, which created a completely new experience for not only teens, but for parents too. These children and adolescents were forced into this new situation and had to overcome the impossible. They did this by teaching themselves how to utilize new technology while also being stuck at home away from friends and everyday normal life. These components could have likely caused an increase in anxiety, stress, fear, sadness, and hopelessness because they were unsure when it would come to an end. If these symptoms have not subsided it might be time to seek additional help. 

When to Seek Help

As a parent, it might be challenging to tell the difference between emotions and behaviors that are a normal part of growing up and for those that may cause for a concern. Teenagers may benefit from an evaluation and treatment from a mental health professional if they:

  • Are sleeping excessively or not enough

  • Have lost interest in favorite activities

  • Are spending more time alone

  • Are constantly fatigued

  • Are having trouble focusing or paying attention

  • Are avoiding social activities and friends

  • Have body image issues

  • Are eating too much or too little

  • Having constant worries or fears

  • Are engaging in self-harm behaviors

  • Are engaging in risky or destructive behavior

  • Having thoughts of suicide

How to Communicate with Your Teen About Seeking Help

Noticing new emotions, feelings and behaviors coming from your teen can be tricky to confront. 

They are in the stage of their life where they begin to assert their own independence and are making decisions for themselves. Having a healthy and trusting relationship with your teen is more important than ever. Teenagers may be constantly on their phones or social media, but when it comes to conversations with parents, they may go mute and be uninterested. Three tips that may assist in communicating with your teen:

  1. Listen – Getting teens to talk can often be challenging, but sometimes sitting back and listening is an effective way to gain insight. Teens are more likely to open up if they do not feel pressured.

  2. Show trust – Show your teen that you have trust in them. Teens want to be taken seriously, especially by parents and other authority figures. One thing you can do is asking your teen for a favor which shows you are putting trust in them.

  3. Validate their feelings – Let your teen know you are listening and care by validating their feelings. For example, if your child tells you about a bad day at school, try not to respond with “tomorrow is a new day”, empathize by reflecting back and say saying like, “that does sound like a hard day. Validation will lead teens to trust you and will likely share more things about their lives.

Example of Conversation Between Parent and Teen Regarding Starting Therapy

Parent: “I have noticed you acting and behaving a little differently over the past couple months, could you tell me a little bit more about what’s going on?”

Teen: “I think it started during the lockdown because I was stuck at home, couldn’t see my friends, and was forced to do my homework online”. 

Parent: “I understand that can be really difficult. Is there anything I can help you with?”. 

Teen: “I don’t know… I’ve just been feeling really sad and really anxious at the same time”. 

Parent: “Maybe we can look into you talking to someone about how you have been feeling, what do you think about that?”.

Teen: “Yeah…maybe…I wouldn’t want my friends to know I am doing that though”. 

Parent: “Ok, we don’t have to tell anyone. What if we talked to the family doctor and see if she recommends any specific therapists?”

Teen: “Ok, I guess we can try”.

Parent: “Great, I’ll set up an appointment where you can share with her all the symptoms you have been feeling and she can recommend some places or therapists that she thinks will fit your needs”.  

Choosing a Mental Health Professional 

Choosing a mental health professional might feel a bit daunting, but a good start is by reaching out to your child’s pediatrician or primary care physician for a referral and by sharing with them the behaviors and emotions that you have noticed recently. Once having a referral, check the website and refer to specialties, therapists, and services provided. Therapists usually provide an array of treatment modalities and interventions, but it might be beneficial to look for therapists who have had experience working with teens. 

Get Immediate Help 

If your teen, other children, you, or someone else you know is thinking about wanting to hurt themselves, call the National Suicide Prevention Lifeline toll-free at 1-800-273-TALK (8255). Texting is also an option at the Crisis Text Line (HELLO to 741741) or visit the National Suicide Prevention Lifeline website at https://suicidepreventionlifeline.org. If there is imminent danger dial 911. 

Additional Resource for Parents or Caregivers 

Pandemic Parenting: Free science-based resource including blogs, videos, and podcasts for parents and caregivers navigating the COVID-19 pandemic in ways that are immediately accessible and useful. https://www.pandemic-parent.org

Related Resources 

National Institute of Mental Health. Child and Adolescent mental health. (2021, August 17). https://www.nimh.nih.gov/health/topics/child-and-adolescent-mental-health

U.S. Department of Health and Human Services, National Institutes of Health, National Institute of Mental Health (2021). NIMH Children and Mental Health: Is This Just a Stage? (NIH Publication No. 21-MH-8085). https://www.nimh.nih.gov/health/topics/child-and-adolescent-mental-health 

Written by: Danielle Sturm, CMHC Intern 

Domestic Violence During COVID

/ Life Balance Counseling, Inc./

In a recent article, the New York Times reported that not only are we fighting the battle against COVID-19, but this pandemic has unleashed a new public health crisis; domestic violence. This particular public health crisis has been seen to be prevalent in Chicago as domestic violence hotlines have reported an upsurge of calls and texts. This was not only noticed by the domestic violence hotline, but the Chicago police department reported a 12% increase in calls related to domestic violence. 

With such a large increase in reports of domestic violence, it raises the question of why the current pandemic has caused such an increase in violence. Dr. Campbell of John Hopkin’s University suggested our increased stress levels may be playing a role in this increase. Stressors such as fear of catching COVID-19, financial stress, job losses, trying to manage a children’s education, and the seclusion from family and friends has put many of us at emotionally vulnerable state.

A second reason this increase may be occurring is due the increased amount of time spent at home. With an increase in time spent at home, there is a greater opportunity for an abusive partner to exert control. This controlling behavior may occur in many ways and it is not limited to physical or sexual abuse, which is a common misconception. For example, an abusive partner may withhold necessary items such as face masks, hand sanitizer, or disinfect impacting their partner's ability to go outside of the home. Further, abusive partners may share misinformation about the pandemic to prevent their partner from seeking medical attention not only if they believe they may have COVID but if they have sustained injuries form their partners abuse. 

During this pandemic, it is essential to watch for warning signs of an abusive partner. A few of the many signs include being verbally or emotionally hurtful, making constant threats, or having episodes of explosive anger. If this is occurring to you there are steps that can be taken including making a safety plan. This safety plan should involve planning for ways to remain safe while in the relationship, how to stay safe when you are planning to leave the relationships, and ways to stay safe after leaving. Additionally, it is important to enlist support from a trusted friend or family member. If you or someone you love is currently experiencing domestic violence and is seeking support, please call 1-800-799-7233. If you are unable to speak safely you can log onto thehotline.org or text LOVEIS to 1-866-331-9474. 

By: Mary Collins, LPC, CADC

Substance Abuse During COVID

/ Life Balance Counseling, Inc./

Living through a pandemic is a novel and unprecedented event for many of us. Our day to day lives have been significantly altered as we are unable to go to work, send our children to school, interact with our friends face to face, and complete activities that bring us pleasure. Due to these limitations, many individuals are finding themselves in high-risk situations, leading to substance misuse, addiction, and relapse, as they are struggling to find happiness and joy in our state of isolation. 

Within a high-risk situation, a trigger or an event, person, or feeling that may lead to substance use is present. Often, these triggers can be negative emotions such as anxiety, fear, sadness, anger, or boredom. During the pandemic, these negative emotions are widespread as a result of the safety measures being taken, such as social distancing and isolation.  

Turning to substances to negate feelings of isolation, stress, and fear can be problematic as these substances can negatively impact our physical health, specifically our immune system. With the use of these substances, our immune system is weakened, which can place us at an increased risk for COVID-19. Further, changes in our respiratory, pulmonary, and cardiovascular system often occur with the use of drugs, leading to severe complications if we contract COVID-19. 

During this pandemic, it may become difficult to determine the difference between substance use and substance abuse. This may become difficult to distinguish, as our new routines can include virtual happy hours with friends/colleagues or drinking a couple of glasses of wine every night before bed. To determine the difference between use and abuse, we must evaluate if our use of substances is impacting our functioning. We can ask ourselves questions such as is my use negatively impacting work? Is it affecting my relationships with my family and loved ones? Or is it causing health issues?  

Rather than turning to substances during this time, we must ensure that we have positive coping skills such as journaling, exercising, and relaxation techniques such as deep breathing and progressive muscle relaxation. Further, there is an extensive amount of resources that can be used, including hotline numbers, virtual addiction, and recovery meetings, as well as educational resources. 

Such resources can be found at: 


By: Mary Collins, LPC, CADC

5 Categories of Coping Mechanisms

/ Life Balance Counseling, Inc./

Most people have probably heard of the term “coping mechanism,” which can loosely be described as “something to help someone get through a difficult time, experience, or emotion.” Different coping mechanisms work better for some people than they do others, but I’d also like to shed some light on how we might need different kinds of coping mechanisms based on what we need in that moment.

When I think of the different categories of coping mechanisms, there are five major ones that come to mind: physical, processing, relaxation, distraction, and wallowing.  

Physical: This might be for those who feel so anxious they just need to “work it out,” or those who feel so angry they just need to scream. Physical coping mechanisms are best when you need to “get it out” of your system or “shake it off.” Examples may include going for a walk, going for a run, boxing with a punching bag, screaming, or dancing. 

Processing: I would define processing coping mechanisms as the things that allow us to reflect directly upon that which is bothering us. Examples might include talking over the issue (as well as our thoughts and feelings about it) with a friend, family member, or other trusted individual like a therapist. Processing can also be done individually through journaling, talking about it out loud to ourselves (this might seem silly, awkward, or strange to others, but I promise that it can be a very effective way of coping for some people), or just sitting and thinking directly about the issue. 

Relaxation: Sometimes we are stressed and anxious about a situation, and we need to physically (and mentally) relax ourselves. This can be done by various means including yoga, deep breathing, progressive muscle relaxation, stretching, listening to calming music, taking a bath, coloring, drawing, or any other positive activity that you find relaxing. 

Distraction: Sometimes you just need a break from whatever it is that is bothering you. In some ways the opposite of processing is distraction. Examples may include binge watching a favorite TV show, going out with friends, watching videos on YouTube, scrolling through the various pages of social media, gardening, shopping, cooking, cleaning… anything that helps you to give your mind a break the current issue/stressor.  

Wallowing: Sometimes, we just need to sit in our sadness or just feel our feelings. This might include being sad, crying, watching sad movies or listening to sad music, laying in bed and doing nothing. It’s important not to get “stuck” in this “mode” for too long, but sometimes it’s important to “feel the feels,” even if they aren’t good ones. 

If you find yourself upset about a situation and in need of a coping mechanism, think about what you need in that moment. Do you need to directly process what’s going on, or do you need a distraction from it? Are you physically worked up about it and need to “get it our of your system” or would you feel better by relaxing your body? Once you identify what you need in that moment, you’ll be better able to identify the best specific coping mechanism that you need in that moment. 


Written by: Lauren Buetikofer, MA, LCPC