On Teens & Therapy

Why Therapy Can Be Life-Changing for Teens

The teenage years are a time of rapid growth, self-discovery, and emotional ups and downs. With school pressures, social dynamics, family expectations, and personal identity struggles, it’s no surprise that many teens feel overwhelmed. While these challenges are a natural part of growing up, therapy can provide the tools and support teens need to navigate them with confidence.

Breaking the Stigma Around Therapy

For a long time, therapy was seen as something only for people in crisis. In reality, it’s a valuable resource for anyone—especially teens—who want to better understand themselves, process their emotions, and build healthier coping strategies. Seeking help is a sign of strength, not weakness, and more teens than ever are realizing the benefits of talking to a trusted professional.

How Therapy Helps Teens

1. A Safe Space to Talk
   Teens often feel like they can’t fully express themselves to parents, teachers, or even friends. Therapy provides a confidential and judgment-free environment where they can share their thoughts and emotions openly.

2. Coping with Anxiety, Depression, and Stress
   Schoolwork, social pressure, and personal struggles can take a toll on mental health. A therapist can help teens develop strategies to manage anxiety, handle stress, and recognize symptoms of depression before they become overwhelming.

3. Building Confidence and Self-Esteem
   Many teens struggle with self-doubt and negative self-talk. Therapy helps them recognize their strengths, reframe negative thoughts, and build confidence in themselves and their decisions.

4. Navigating Friendships and Relationships
   Peer relationships are a huge part of teenage life, but they can also be complicated. Therapy helps teens develop communication skills, set boundaries, and navigate conflicts in healthy ways.

5. Understanding and Expressing Emotions
   Instead of bottling up emotions or reacting impulsively, therapy teaches teens how to process feelings in a constructive way. This emotional awareness can lead to healthier relationships and better decision-making.

6. Support for Family Challenges
   Family dynamics can sometimes feel stressful, whether it’s conflicts with parents, divorce, or shifting roles at home. Therapy can help teens express their needs, improve communication, and strengthen family relationships.

Encouraging Teens to Seek Support

If you’re a parent or guardian, encourage open conversations about mental health. Let teens know that therapy is a normal and helpful tool—not a sign that something is "wrong" with them. If you’re a teen considering therapy, know that seeking help is one of the best things you can do for yourself. It’s an investment in your future, happiness, and well-being.

Therapy isn’t about changing who you are—it’s about helping you become the best version of yourself. No matter what challenges you’re facing, you don’t have to go through them alone.

Coping with Anxiety in Uncertain Times: Practical Tips for Finding Calm

Uncertainty is a part of life, but during times of major change, personal transitions, or global challenges, it can feel overwhelming. When the future feels unpredictable, anxiety has a way of creeping in, making it hard to focus, sleep, or even enjoy daily activities. While we can’t always control external circumstances, we can develop strategies to manage our stress response and regain a sense of balance.

Here are some practical ways to reduce anxiety during uncertain times:

1. Focus on What You Can Control

Anxiety thrives on uncertainty. Instead of dwelling on unknowns, shift your attention to what is within your control—your daily routine, the way you respond to challenges, and the actions you take to support your well-being. Small, intentional steps can make a big difference in how you feel.

2. Establish a Grounding Routine

Uncertainty can make life feel chaotic. A daily routine—no matter how simple—can provide stability and a sense of normalcy. Try setting a consistent wake-up time, scheduling movement or mindfulness practices, and prioritizing regular meals.

3. Practice Deep Breathing & Mindfulness

When anxiety strikes, your body enters a fight-or-flight state. Ground yourself with deep breathing exercises, such as the 4-7-8 technique (inhale for four seconds, hold for seven, exhale for eight). Mindfulness practices like meditation or simply observing your surroundings can also bring you back to the present moment.

4. Limit Exposure to Stressful News

While staying informed is important, constant exposure to distressing news can increase anxiety. Try setting boundaries, such as checking updates once or twice a day instead of scrolling endlessly. Seek out positive or uplifting content to balance your perspective.

5. Reframe Negative Thoughts

Our thoughts shape our emotions. If you find yourself spiraling into worst-case scenarios, challenge those thoughts. Ask yourself: Is this thought based on fact or fear? What’s another, more balanced way to view this situation? Shifting perspective can help reduce overwhelming feelings.

6. Stay Connected

Isolation can make anxiety worse. Even if you can’t be physically present with loved ones, prioritize meaningful connections through phone calls, video chats, or even writing letters. Talking to someone who understands can provide reassurance and emotional relief.

7. Engage in Relaxing Activities

What brings you joy or a sense of peace? Whether it’s listening to music, painting, gardening, or taking a walk in nature, carve out time for activities that calm your nervous system and bring you back to the present.

8. Seek Professional Support When Needed

If anxiety is interfering with your daily life, reaching out for professional support can be incredibly beneficial. Therapy provides a safe space to process emotions, develop coping strategies, and navigate uncertainty with greater confidence.

Final Thoughts

Uncertain times can challenge our sense of stability, but they also present an opportunity to cultivate resilience. By focusing on what we can control, practicing self-care, and seeking support when needed, we can navigate these moments with greater ease. Remember, you are not alone in this—support is always available.

If you’re looking for additional guidance, I’m here to help. Feel free to reach out to schedule a session or explore more tools for managing anxiety.

The Benefits of Therapy for Children

Therapy can be a transformative experience for children, offering them a wide range of benefits that can help them grow emotionally, socially, and mentally. Whether a child is navigating a difficult life transition, struggling with emotions, or simply learning to build healthy relationships, therapy provides a supportive and structured environment to help them thrive.

One of the most significant benefits of therapy, is that it can offer a safe, judgment-free space for children to express themselves. In this environment, they can openly share their thoughts and feelings without fear of punishment, misunderstanding, or embarrassment. This level of trust and comfort can make it easier for children to process their emotions and communicate more effectively. Therapy also equips children with practical tools to not only process their emotions, but manage their emotions. From anxiety and sadness to frustration and anger, many kids struggle to regulate how they feel. Through teaching techniques like mindfulness, deep breathing, and problem-solving, therapy empowers children to better understand and handle their emotions with confidence.

Helping your Child Navigate Life Transitions

Life transitions—such as moving to a new school, experiencing a divorce in the family, or coping with the loss of a loved one—can be particularly challenging for children. Therapy provides guidance and support during these times, helping children adapt and find stability in the face of change.

For children who have experienced trauma, therapy offers a path toward healing. Bullying, abuse, or other challenging experiences can leave a lasting impact, but therapy provides a structured and nurturing environment where children can process these events and regain their sense of security.

Ultimately, therapy is about more than addressing immediate challenges; it’s about equipping children with lifelong skills to navigate their emotions, relationships, and life’s inevitable ups and downs. With the right support, children can build resilience, confidence, and the tools they need to thrive well into adulthood.

Men and Therapy in Today’s World

There has been a long tradition of men feeling pressure to not express their feelings. Instead our society has instilled stoicism to just “fix the problem” and to not seek support or help from others. In this situation men can feel very isolated and feel the need to figure things out on their own. Leaving feelings unprocessed can further many unhealthy habits and destructive behaviors. There may be moments when a man does notice their unhealthy habits and destructive behavior happening in their life however they may not understand the root cause or understand how to make long lasting changes. 

Our Unhealthy Behaviors

When these unhealthy behaviors continue for a long period of time, this is when the cycle of shame begins. The cycle of shame can often become a never ending pattern in a person’s life like being on a roller coaster that does not stop nor has an exit. From this point a person either continues on and the behaviors become so out of control they don’t recognize their own life or they realize it’s time to seek help from a professional. 

How do I find a Therapist? 

Now that it is apparent therapy is a must, the big question is how do I find a therapist I can trust? My hope in writing this post is to convey the message that I truly understand the difficulty and discomfort that comes with a man seeking therapy. It is also apparent to me how hard it may be for a male to share their emotions with another person they have never met. Finding a therapist and sharing emotions may seem uncomfortable but remember it is just a conversation between two people in private. We do much more difficult things such as getting up at 5 am to walk the dog in the rain, going to the gym every week or being at Costco on a Saturday afternoon. I can say the ones who move beyond the 30 seconds of discomfort to make the phone call and end up in my office are the ones who carry the trait of fearlessness and those are the ones who desire real long lasting change in their life.

Remind me why Therapy?

On a last note, when life becomes more challenging than pleasurable that is the time to pursue therapy. Therapy can help with depression, relationship issues, intimacy topics such as desires and performance, life changes, stress management and so many other reasons. Therapy can help men to constructively navigate through their unhealthy habits or destructive behaviors and create a healthy long lasting change. A therapist can offer empathy and understanding and help create a clear perspective on a man’s emotions. A therapist can offer skills for a higher level of emotional connection. It can help to navigate how to untangle those unhealthy habits or destructive behaviors. At this moment what needs to happen is clear the last step is to make the move forward.