Overcoming Energy Drainers: Supporting Teen Mental Health through DBT Skills and Social Emotional Learning

As teenagers navigate the challenges of adolescence, they often encounter a variety of stressors that can drain their energy and impact their mental health. From negative comments to the pressure of living up to other people's expectations, these energy drainers can leave teens feeling overwhelmed, anxious, and depleted. Fortunately, there are tools and strategies that can help teens recognize these energy drainers and build resilience to overcome them.

First, let's explore some of the most common energy drainers that teens face.

Negative Comments: Whether it's from peers or social media, negative comments can take a significant toll on a teen's mental health. Cyberbullying, in particular, is a growing concern and can lead to feelings of isolation and anxiety.

Pressure to Fit In: As teens navigate the social dynamics of high school, they often feel pressure to conform to certain norms and expectations. This can lead to a lack of authenticity and self-doubt.

Family Stress: Teens may experience family stress due to divorce, financial difficulties, or conflict with siblings or parents. This can leave them feeling unsupported and overwhelmed.

Academic Pressure: The pressure to perform well in school can be intense and can lead to stress, anxiety, and burnout.

With all of these stressors, it's essential for teens to have the tools and support they need to navigate them. One helpful approach is Dialectical Behavior Therapy (DBT), a type of therapy that emphasizes skills for managing emotions and building resilience. DBT skills can be used to help teens recognize energy drainers and respond in healthy ways.

Some DBT skills that can be particularly helpful for teens include:

Mindfulness: This skill involves paying attention to the present moment and observing thoughts and feelings without judgment. By practicing mindfulness, teens can build self-awareness and reduce stress.

Emotion Regulation: Emotion regulation skills help teens understand and manage their emotions in healthy ways. This includes identifying triggers, using positive coping mechanisms, and creating healthy habits.

Interpersonal Effectiveness: Interpersonal effectiveness skills help teens communicate effectively and assertively, manage conflict, and build healthy relationships.

Distress Tolerance: Distress tolerance skills help teens manage difficult emotions and situations. This includes techniques for self-soothing, creating a calm environment, and practicing relaxation techniques.

By learning and practicing these skills, teens can develop resilience to energy drainers and build a strong foundation for positive mental health.

It's important for teens to have access to these skills not just at home, but also at school. Social emotional learning programs can provide teens with the tools they need to navigate stress and build resilience. This can include curriculum-based instruction, counseling services, and peer support groups.

In addition, creating a safe space for teens to talk about their struggles and emotions is essential. This can be done through peer support groups, school counselors, or other resources that provide a non-judgmental, confidential environment.

In conclusion, energy drainers can take a significant toll on teens' mental health, but there are tools and strategies that can help them build resilience and overcome these challenges. DBT skills are one helpful approach that can provide teens with the tools they need to manage their emotions, build healthy relationships, and create a positive mindset. By providing these skills both at home and at school, we can create a safe and supportive environment for teens to thrive.

Drs. James Mazza and Lizz Dexter-Mazza teamed up with Forefront in Schools Suicide Prevention - of the University of Washington to host Parenting Today’s Teen: Building Social Emotional Learning Skills At Home parenting webinar to share methods, tools, and resources to help parents. To get a copy of the replay click here and to get continued resources to subscribe to DBT In Schools.