PART 3: Help and Support for Teenagers
Teenage years can be a rollercoaster of emotions, and for some, the ride is more turbulent due to emotional dysregulation. Struggling to manage intense feelings can be overwhelming, but help and support are available to guide you through these challenging times. Here are some actionable tips, illustrated with real-life examples, on how teenagers can seek help and support for emotional dysregulation.
1. Talk to Someone You Trust
Example: Alexis, a 15-year-old secondary school student, felt increasingly anxious and overwhelmed with her schoolwork. She reached out to her older sister, who had gone through similar struggles during her teenage years. Her sister listened without judgment, shared her own experiences, and provided Alexis with comfort and reassurance.
Tip: Reach out to a trusted adult, such as a parent, guardian, teacher, school counsellor, or family member, and share your feelings and struggles. Having someone supportive to confide in can provide emotional validation and help you feel less alone.
2. Research Available Resources
Case Study: Jake, a 17-year-old, was dealing with severe stress due to tertiary education placement and personal issues. He took the initiative to research mental health resources in his community. He discovered a local youth centre offering free counselling services and support groups specifically for teenagers.
Tip: Take the initiative to research available resources for mental health support in your community or school. This may include counselling services, support groups, hotlines, online forums, or apps designed to help manage emotions.
3. Utilize School Resources
Example: Sarah struggled to manage her emotions after her parents' divorce. She felt lost and unsure of how to cope. Her school counsellor provided a safe space for her to express her feelings and offered coping strategies to help her navigate her new family dynamics.
Tip: Many schools offer counselling services or have staff trained to support students' mental health. Schedule an appointment with your school counsellor or contact a trusted teacher for guidance and support.
4. Explore Online Support
Case Study: Mark, who felt isolated and misunderstood at school, found solace in an online forum for teens dealing with emotional dysregulation. Through this platform, he connected with peers who shared similar experiences, which helped him feel less alone and more understood.
Tip: Explore online resources and communities dedicated to supporting teenagers' mental health. Websites, forums, and social media platforms can provide valuable information, peer support, and coping strategies for managing emotions.
5. Consider Therapy
Example: After struggling with persistent sadness and anxiety, Leah's parents helped her find a licensed therapist. Through therapy, Leah learned practical coping skills and gradually felt more in control of her emotions and daily life.
Tip: If your emotional struggles are significantly impacting your daily life, consider seeking therapy from a licensed mental health professional. Therapy provides a safe and confidential space to explore your feelings, learn coping skills, and work towards positive change.
6. Talk to Your Doctor
Case Study: Kelvin experienced frequent stomach aches and headaches, which he later realized were linked to his anxiety. His doctor helped him understand the connection between his physical symptoms and emotional state and referred him to a mental health specialist for further support.
Tip: If you're experiencing physical symptoms or suspect that your emotional struggles may be related to a medical condition, consider scheduling an appointment with your doctor. They can assess your symptoms, provide medical guidance, and refer you to appropriate mental health resources.
7. Practice Self-Care
Example: Mia found that engaging in activities she enjoyed, like painting and yoga, significantly improved her mood and helped her manage stress better. She made self-care a regular part of her routine, which positively impacted her overall well-being.
Tip: Engage in activities that promote self-care and emotional well-being, such as exercise, relaxation techniques, creative outlets, spending time with supportive friends, or engaging in hobbies. Taking care of yourself physically, emotionally, and mentally can help you better cope with stress and regulate your emotions.
8. Learn Coping Skills
Case Study: Sri struggled with intense anger and frustration. Through a school program, he learned deep breathing exercises and mindfulness meditation, which helped him manage his anger more effectively and feel more in control.
Tip: Educate yourself on helpful coping skills and strategies for managing emotions. This may include deep breathing exercises, mindfulness meditation, journaling, engaging in physical activity, or seeking distractions through hobbies or activities you enjoy.
9. Set Boundaries
Example: Siti realized that certain friendships were draining and contributing to her anxiety. She gradually distanced herself from these negative influences and focused on building relationships with people who uplifted and supported her.
Tip: Establish boundaries with friends, family, and social media to protect your emotional well-being. Surround yourself with people who uplift and support you, and don't hesitate to distance yourself from toxic relationships or environments that trigger negative emotions.
10. Be Patient and Persistent
Case Study: John sought help for his depression but didn't find the proper support immediately. Instead of giving up, he sought different resources until he found a support group that made a significant difference in his life.
Tip: Remember that seeking help and support is a process, and taking small steps towards finding the resources and assistance you need is okay. Be patient with yourself, and don't hesitate to reach out for help again if your initial attempts don't lead to the support you're seeking.
By proactively seeking help and support, teenagers can take control of their emotional well-being and build resilience in navigating life's challenges. Remember that you are not alone, and people and resources are available to support you on your journey towards emotional health and healing.
This article is not meant to be exhaustive and does not replace information, advice, and professional support from a therapist.
The following are some links, contact details where youth can get help.
ONLINE HELP
Get support online at the following website(s):
SOS: For crises. Provides 24 hour CareText, a text-based service that provides emotional support for those in distress (WhatsApp 9151 1767). They also provide CareMail, an alternative avenue of emotional support for those who prefer to write in via email (pat@sos.org.sg).
eC2 by Fei Yue Community Services: Provides Quick Chat, a one-to-one mental health screening via online chat for youths aged 12 - 25yo to talk about their mental health or emotional concerns. Operating hours: Mon, Thurs, Fri, 10am - 12pm, 2pm - 5pm (excluding PH).
Oogachaga: Provides Whatsapp counselling for individuals who would like to share about issues troubling them, such as sexuality, identity, relationships, mental health, and sexual health. Whatsapp: 8592 0609 (text only). Operating hours: Tues, Wed, Thurs: 7pm – 10pm; Saturdays: 2pm – 5pm.
CRISIS | Crisis Helplines | ||
Helpline | Details | Operating Hours | Number |
IMH Mental Health Helpline | For individuals facing a mental health crisis. Also offers information, help and support for caregivers in need. | 24 hours, daily | 6389 2222 |
Samaritans of Singapore (SOS) | For those in crisis and/or those with suicidal tendencies | 24 hours, daily | 1-767 |
Pregnancy Crisis Service | For those who are facing an unplanned pregnancy | Mon - Sun: 9am - 10pm | 6339 9770 9126 9061 (for WhatsApp/SMS) |
Babes Pregnancy Crisis Support | For pregnant teenage girls in need of help and support | 24 hours, daily | 6206 6641 |
SUPPORT FOR YOUTH | Youth Intervention Teams | |
SAMH SAY-IT! provides mental health support services for youth aged 12 to 25, including: · Mental health screening and assessment · Supportive counselling · Group therapy · Peer support groups | Address: Blk 124 Bedok North Road, #01-133, Singapore 460124 Tel: 63448451 Email: samhsayit@samhealth.org.sg | |
TOUCH Youth Intervention (TYI) provides mental health support services for youth, including: · Mental health assessments · Face to face counselling · Support Groups · Family Therapy They specialise in providing counselling regarding internet and gaming addictions, and have cyber wellness programmes tailored for youth. | Address: Blk 162 Bukit Merah Central, #05-3545, Singapore 150162 Tel: +65 6730 9545 | |
Insight by Care Corner provides mental health support services for youth aged 13 to 25, including: · Mental health screening · Group work | Address: 6 Woodlands Square #03-01 Woods Square Tower 2 Singapore 737737 Tel: 6978 4217 Email: insight@carecorner.org.sg Instagram: @insightccs |
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