Negative Thinking Traps: How to help teens
Every day we have tens of thousands of thoughts. According to some studies, up to 80% of them are negative (and 95% of those are repetitive from the day before). So, if you have negative thoughts, you're perfectly normal. But what impact do negative thinking traps have on the mental health and wellbeing of teenagers?
This week, we were joined by Dr Nihara Krause, award-winning Consultant Clinical Psychologist, lecturer, mental health tech creator, & CEO of Stem4, the UK’s leading digital mental health charity for children and young people, to talk about how to understand and help teenagers who might be struggling with negative thinking.
Teens and Negative Thinking
While transient for many, some individuals, especially teenagers, grapple with negative thoughts, often stemming from personal experiences or developmental changes. Layer on intense emotions, such as embarrassment or discomfort, and you have a recipe for significant impacts on self-esteem, which essentially shapes how teenagers perceive and value themselves.
As Nihara explained, when negative emotions are directed inward, they can manifest as self-criticism, becoming a major source of poor self-esteem. This can deeply affect a teenager's mental health, potentially leading to conditions such as social anxiety, depression, and eating disorders. Addressing the root causes of low self-esteem is important in promoting resilience and better mental health outcomes for teenagers.
Impact of the Online World and Social Media
In today’s digital age, the online world and social media have significant influence over teens' perceptions. Nihara talked about how the constant comparison on social media can cultivate feelings of inadequacy and loneliness, subsequently triggering negative thinking patterns. Despite teens' logical understanding of the curated nature of others' posts, showcasing only the best aspects of their lives, they can still be emotionally impacted. This emotional response often manifests as FOMO (fear of missing out) or feelings of dissatisfaction and inadequacy, contributing to a cycle of negativity.
The Role of Parents and Caregivers
Parents and caregivers play a vital role in helping teenagers navigate negative thinking patterns. Nihara shared some strategies to consider:
Feedback on Specific Behaviours: Be clear and specific when giving feedback to avoid reinforcing all-or-nothing thinking patterns.
Use "I" Statements: Instead of accusatory language, use statements that express your observations and offer help in problem-solving.
Acknowledge Effort and Progress: Emphasise the importance of effort and progress, not just outcomes, to foster a growth mindset.
Set Realistic Expectations: Help teenagers set achievable goals and avoid comparisons that can exacerbate negative thinking.
Remind Them of Past Successes: Encourage them to recall times when they have successfully overcome negative thinking.
Encourage Self-Reflection: Teach teenagers to recognise automatic negative thoughts and challenge their validity.
Provide Tools for Change: Introduce them to resources like mental health apps that offer self-help strategies in a user-friendly format.
When Professional Help is Needed
While parents and caregivers can offer significant support, there are times when professional help is necessary. If negative thinking patterns are persistent and interfere with daily functioning, it may be time to seek the assistance of a mental health professional.
Final thoughts
“You can’t change the direction of the wind but you can change the direction of the sails.”
The journey through adolescence is a tricky one and negative thinking traps are just one of the many challenges teenagers may face. By providing a supportive environment, encouraging open communication, and equipping them with the right tools to reframe their mindset, we can help our teenagers develop resilience and a more positive outlook on life.
RESOURCES
Dr Nihara Krause offers 5 free apps for children and teens, available here.
Calm Harm - reducing the risk of self-harm
Clear Fear - helping manage anxiety
Combined Minds - working on resilience and mental health challenges
Move Mood - helping behaviours associated with low mood and depression
Worth Warrior - challenge and change thoughts, emotions, behaviours and body image issues underlying low self-worth.
To watch this session in full, log in to the hub or register here.
For more information on low self-esteem in teens, watch our previous session with Dr Gemma Allison here.