Puberty brings significant physical and emotional changes, and for some teens. These changes, though normal, can sometimes increase anxiety or lead to mental health struggles. This guide explains how puberty affects mental health and offers ways to support your teen.
How the onset of puberty might contribute to anxiety
Here are some specific ways the onset of puberty might lead to anxiety:
Physical changes
Physical development during puberty can bring new challenges that may heighten stress and worry. These challenges include:
- Body image concerns: Rapid changes like growth spurts, acne, or weight fluctuations can make teens self-conscious about their appearance and how others perceive them.
- Health-related worries: Teens may misinterpret normal changes, such as muscle growth or breast development, as signs of a problem, leading to unnecessary concerns.
- Trouble sleeping: Hormonal changes can affect sleep, leaving teens tired and more stressed during the day.
Emotional development
Hormonal changes also play a significant role in how teens process their emotions, making them more sensitive to stress. These changes may lead to:
- Intense emotions: Hormonal changes can amplify feelings, making teens overwhelmed by minor setbacks or everyday conflicts.
- Questions about identity: Teens may start wondering about their values, goals, and self-worth, which can create inner stress.
- Pressure to act “grown-up”: Teens may feel anxious about new expectations from family or society, like taking on responsibilities or appearing mature.
Social dynamics
Puberty often brings social challenges. These pressures may include:
- Changes in friendships: During puberty, teens may form new friendships and lose touch with old ones, leaving them uncertain or excluded.
- Comparing themselves to peers: Teens might feel anxious if they compare their looks, social skills, or school performance to others and think they don’t measure up.
- Worry about judgment: Teens may feel nervous about being judged by friends, classmates, or on social media, making social interactions stressful.
- New romantic feelings: Experiencing attraction or pressure to date can be confusing and emotionally overwhelming for teens still learning about themselves.
What role do hormones play in teen anxiety?
During puberty, hormonal changes can affect a teen’s emotions and stress levels. Understanding the hormones involved can help parents support their teens through these changes:
Stress hormone: cortisol
Cortisol helps the body respond to challenges, but it may amplify stress during puberty. 1 Here’s how:
- Heightened sensitivity to stress: Teens may produce more cortisol or react more strongly to it, making everyday situations, like school exams or social interactions, feel overwhelming.
- Physical effects: High cortisol levels can lead to symptoms such as headaches, stomachaches, and difficulty sleeping.
Growth hormone (GH)
Growth hormone is essential for physical development, but deficiency or fluctuations can influence a teen’s mood and energy. 2 This hormone:
- Affects energy and mood: Fluctuations in GH can sometimes leave teens feeling tired, moody, or irritable, especially during growth spurts.
- Interacts with sleep patterns: Most growth hormone is released during deep sleep, so poor sleep can increase stress and make teens feel less equipped to handle daily challenges.
Sex hormones: estrogen and testosterone
Estrogen and testosterone drive many physical changes during puberty, but they also impact emotions. 3 These hormones:
- Cause mood changes: Spikes in estrogen and testosterone can lead to irritability, frustration, or heightened emotional responses.
- Increase self-consciousness: Teens may feel more aware of how others perceive them, which can lead to social anxiety or self-doubt.
Fight-or-flight hormone: adrenaline
Adrenaline surges often accompany stress, preparing the body for action but also triggering physical symptoms of anxiety. In teens:
- Physical anxiety signs: A rush of adrenaline can cause a racing heart, sweating, or shaking, especially in high-pressure situations.
- Interrupts focus: Physical symptoms of adrenaline surges can distract teens, making it harder to complete tasks or stay calm.
Progesterone (in girls)
For girls, progesterone levels fluctuate throughout the menstrual cycle, adding to emotional challenges. These changes:
- Trigger premenstrual symptoms: Many girls feel more anxious, irritable, or moody in the days leading up to their period due to shifts in progesterone.
- Affect sleep: Progesterone imbalances can affect sleep, making it difficult for teens to handle their emotions during the day.
How can teens cope with anxiety related to puberty?
Anxiety during adolescence can be challenging, but teaching teens ways to manage their emotions helps them feel more in control and less overwhelmed. Here are ways parents can help teens cope with anxiety:
Teach stress-management techniques
Encourage teens to:
- Practice mindfulness: Simple exercises like deep breathing, meditation, or body scanning can calm the mind and ease feelings of tension.
- Engage in physical activity: Regular exercise, like running, swimming, or yoga, can release endorphins and reduce stress hormones.
- Write down their thoughts: Journaling can help teens process emotions, identify stress triggers, and reflect on positive moments.
Encourage open communication
Talking about anxiety can help teens feel less isolated. Create opportunities for them to share their feelings by:
- Asking open-ended questions: Use prompts like, “What’s been on your mind lately?” to help them open up without fear of judgment.
- Listening without interruption: Give them space to express themselves fully before offering advice or solutions.
- Normalizing their experience: Reassure them that it’s okay to feel anxious and that many teens face similar challenges during puberty.
Teach emotional regulation
Helping teens understand and manage their emotions can reduce anxiety. Support them by:
- Using positive self-talk: Encourage them to replace negative thoughts with affirmations like, “I can handle this situation” or “This feeling will pass.”
- Practicing grounding techniques: Activities like the 5-4-3-2-1 method (identifying five things they see, four they touch, and so on) can help them stay present during anxious moments.
Promote a healthy lifestyle
A balanced routine supports emotional stability and can help teens better manage puberty-related anxiety. Guide them to:
- Maintain a consistent sleep schedule: Sleep is crucial for emotional regulation. Encourage them to aim for 8–10 hours of sleep each night.
- Eat nutritious meals: A diet rich in fruits, vegetables, and whole grains can provide the energy and nutrients needed to handle daily stressors.
- Limit screen time before bed: Encourage them to avoid excessive use of phones or devices at night, as it can disturb sleep and increase anxiety.
How can mental health treatment help adolescents?
Mental health treatment helps teens handle anxiety and develop healthier ways to cope with challenges. Other benefits include:
A safe space to express emotions
Therapy offers a judgment-free environment where teens can openly discuss their feelings. This space can:
- Encourage self-awareness: Talking through their experiences helps teens better understand their emotions and reactions.
- Validate their feelings: Therapists help teens understand that their emotions are natural and shared by others, which can reduce feelings of isolation.
- Foster trust: A supportive relationship with a mental health professional can help teens feel heard and understood.
It addresses underlying issues
Mental health treatment goes beyond surface symptoms to explore deeper concerns contributing to anxiety or distress. Professionals can:
- Identify coexisting conditions: Issues like depression, trauma, or social anxiety may amplify a teen’s challenges, and addressing them holistically can lead to better outcomes.
- Resolve past experiences: Therapy can help teens process difficult events, such as loss, bullying, or parental divorce, that may affect their mental health.
It improves relationships
Therapy can help teenagers build healthier relationships with peers, family, and authority figures. Counselors often:
- Teach communication skills: Sharing thoughts and feelings helps teens communicate better and connect with others.
- Resolve conflicts: Therapists help teens positively handle disagreements, making getting along at home and in school easier.
- Encourage empathy: Helping teens understand and consider others’ feelings makes it easier to form closer relationships.
It supports academic success
Untreated mental health issues can hinder focus and performance in school. Mental health treatment can:
- Improve concentration: Addressing anxiety or depression allows teens to focus better on their studies.
- Improve time management: Therapy often includes strategies to balance academic demands with self-care.
- Boost confidence: Overcoming mental health struggles helps teens feel more capable of meeting challenges.
It involves the family in the process
Many mental health treatments include family participation, which can create a more supportive home environment. Benefits include:
- Building a united approach: Families learn how to support their teens consistently, fostering trust and stability.
- Strengthening communication: Family therapy teaches parents and teens to talk openly and resolve conflicts.
- Setting healthy boundaries: Therapists guide families in creating routines and expectations that promote emotional well-being.
Final thoughts
Puberty brings many changes, and while it’s a natural stage, it can sometimes increase anxiety in teens. Support your teen by listening, encouraging honest conversations, and helping them build healthy routines. If their anxiety feels overwhelming, a professional can offer guidance and a safe space to work through their feelings.
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Sources
1. Laurent, H. K., Gilliam, K. S., Wright, D. B., & Fisher, P. A. (2015). Child anxiety symptoms related to longitudinal cortisol trajectories and acute stress responses: Evidence of developmental stress sensitization. Journal of Abnormal Psychology, 124(1), 68–79. https://doi.org/10.1037/abn0000009
2. Akaltun, İ., Çayır, A., Kara, T., & Ayaydın, H. (2018). Is growth hormone deficiency associated with anxiety disorder and depressive symptoms in children and adolescents? A case-control study. Growth Hormone & IGF Research, 41, 23–27. https://doi.org/10.1016/j.ghir.2018.06.001
3. Chronister, B. N. C., Gonzalez, E., Lopez-Paredes, D., Suarez-Torres, J., Gahagan, S., Martinez, D., Barros, J., Jacobs, D. R., Jr., Checkoway, H., & Suarez-Lopez, J. R. (2021). Testosterone, estradiol, DHEA, and cortisol in relation to anxiety and depression scores in adolescents. Journal of Affective Disorders, 294, 838–846. https://doi.org/10.1016/j.jad.2021.07.026
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