As a teenager, it’s natural for life to feel a bit overwhelming. At times, it might feel like a bit of a rollercoaster ride between navigating friendships, keeping up your grades, participating in extracurriculars, and dealing with anything that might be going on at home.

If you’re starting to feel like you don’t know how to cope with all of these pressures, it might be time to talk to an adult about it. Not only can they provide some support, they can also help connect you with important resources you may need. It might feel daunting to open up to an adult about your mental health, especially if you’re not sure whether they’ll be receptive to what you have to say.

Here's how to approach the conversation with confidence and openness.

Choose the Right Time and Place

It’s important to choose the right moment to talk to a trusted adult about your mental health. While there may never be the perfect moment, try to find a time where you think you can have a quiet and uninterrupted conversation. That could include a walk, a car ride, or even during a meal. 

If you’re worried about finding the time, it’s perfectly okay to ask the adult to make some time. You can say, “I have something I would like to talk to you about. Could we set aside some time soon?”

The more comfortable the environment feels, the better.

Be Honest and Direct 

Don’t shy away from what you’re experiencing. Use “I” statements, and be very direct about how you are struggling. Focus on how you are being impacted, rather than placing blame on someone else. For example, you could say, “I am feeling overwhelmed lately, and I could use someone to talk to.” 

The more honest and direct you are, the easier it will be for them to connect you with the right resources and understand what you are going through. 

Provide Specific Examples 

In order to help someone else understand what you are going through, it is helpful to provide specific examples. This could mean explaining how you are unable to soothe your anxious thoughts, as well as how that affects other areas of your life, like lower grades, trouble sleeping, or difficulty completing tasks. 

If there is a specific, recent example that you can give, that is all the more helpful. 

Express Your Needs

It’s totally fine if you don’t know what you need. A trusted adult can help you figure that out. But, if you do have an idea of what you need, then you should tell them. Whether it’s therapy, more resources to learn about your mental health, or even just a more consistent listening ear. 

Everyone’s journey with their mental health is different, so it is important to advocate for yourself and your needs as best you can. If you do need some help navigating your thoughts and feelings in order to find the best solution, that’s also something to express. Saying something as simple as, “I’m not sure what I need, but I am hoping we can figure that out together” goes a long way toward allowing the adult in your life to really support you the best way they can.

Listen to Their Response

Once you’ve shared how you’re feeling, you’ll want to listen to what they have to say. They might have some additional questions, or they may be concerned about what you’ve shared. All of that is normal, and you’ll want to make sure that you have an open mind as you listen to their thoughts.

The goal of sharing your experience with this person is to seek their support navigating your own mental health, but that also means that you’ll have to be a participant in the process.

Need More Support?

Sometimes, talking to one adult is just the first step. If you feel empowered, reach out to other trusted adults for additional support. If you are in need, here are some resources to get you started:

• National Alliance on Mental Illness (NAMI) Helpline: 1-800-950-NAMI (6264)

• Crisis Text Line: Text "HELLO" to 741741

• Therapy for Black Girls: therapyforblackgirls.com

• The Trevor Project (LGBTQ+): 1-866-488-7386