Depressed Mood and Thinking Issues for Teens Aged 12-18
Recommended Books
- “The Anxiety Workbook for Teens: Activities to Help You Deal with Anxiety and Worry” by Lisa M. Schab Synopsis: Offers practical exercises and strategies for managing anxiety, providing teens with tools to cope with stress and improve their mental well-being. [LINK to Audiobook/Hardcopy]
- “The Depression Workbook for Teens: Tools to Improve Your Mood, Build Self-Esteem, and Stay Motivated” by Katie Hurley Synopsis: Provides adolescents with actionable steps to address and overcome depression, empowering them to take control of their mental health and build resilience. [LINK to Audiobook/Hardcopy]
- “The Stress Reduction Workbook for Teens: Mindfulness Skills to Help You Deal with Stress” by Gina M. Biegel Synopsis: Introduces teens to mindfulness-based practices for reducing stress and enhancing self-awareness, offering practical tools to navigate life’s challenges with greater ease. [LINK to Audiobook/Hardcopy]
- “The Mindfulness Journal for Teens: Prompts and Practices to Help You Stay Cool, Calm, and Present” by Jennie Marie Battistin Synopsis: This mindfulness journal for teens offers a toolbox of simple breathing exercises, easy meditations, and dozens of writing prompts that help you bring mindfulness into your daily routine. [LINK to Audiobook/Hardcopy]
- “The Self-Esteem Workbook for Teens: Activities to Help You Build Confidence and Achieve Your Goals” by Lisa M. Schab Synopsis: Offers exercises and reflection prompts to help teens develop a positive self-image, fostering resilience and promoting mental wellness. [LINK to Audiobook/Hardcopy]
- “CBT Toolbox for Children and Adolescents: Over 200 Worksheets & Exercises for Trauma, ADHD, Autism, Anxiety, Depression & Conduct Disorders” by Lisa Weed Phifer Synopsis: Provides a comprehensive collection of cognitive behavioral therapy (CBT) tools and exercises tailored to the unique needs of children and adolescents, promoting emotional regulation and well-being. [LINK to Audiobook/Hardcopy]
- “The Teen’s Guide to Social Skills: Practical Advice for Building Empathy, Self-Esteem, and Confidence” by Kate Gladdin Synopsis: No matter why you struggle, you can build up your confidence with this guide to social skills for teens with the help of real scenarios and easy-to-remember strategies. [LINK to Audiobook/Hardcopy]
Beneficial Supplements
- Omega-3 Fatty Acids: Omega-3 supplements, such as fish oil or algal oil, can support brain health and mood regulation. A dosage of 500-1000 mg of EPA and DHA combined per day is typically recommended for adolescents in this age group. Studies like “The omega-3 polyunsaturated fatty acid docosahexaenoic acid (DHA) reverses corticosterone-induced changes in cortical neurons” (Journal of Neurochemistry, 2004, by Akbar et al.) and “Omega-3 polyunsaturated fatty acids in adolescents: Knowledge and consumption” (Nutrition Reviews, 2019, by Kornides et al.) suggest the potential benefits of omega-3 supplementation in improving mood and cognitive function in adolescents. [LINK]
- Vitamin D: Vitamin D deficiency has been associated with mood disorders, so ensuring adequate intake may be beneficial. The recommended dosage for adolescents aged 12 to 18 is typically 600-1000 IU per day. Research such as “Vitamin D status and depressive symptoms in adolescents” (Pediatrics, 2010, by Tolppanen et al.) and “The role of vitamin D in nervous system health and disease” (Molecular and Cellular Endocrinology, 2017, by Garcion et al.) highlights the importance of vitamin D in mental health and overall well-being. [LINK]
- Probiotics: Probiotics can support gut health, which is closely linked to mood and mental health. A daily dose of probiotics containing various strains of beneficial bacteria is recommended. Studies like “The gut-brain axis: interactions between enteric microbiota, central and enteric nervous systems” (European Journal of Pharmacology, 2017, by Cryan et al.) and “The impact of microbiota on brain and behavior: mechanisms & therapeutic potential” (Advances in Experimental Medicine and Biology, 2014, by Collins et al.) emphasize the role of probiotics in influencing brain function and mood regulation. [LINK]
- Magnesium: Magnesium plays a role in neurotransmitter function and may help alleviate symptoms of depression. A dosage of 200-400 mg per day is suitable for adolescents in this age group. Research such as “The effects of magnesium supplementation on subjective anxiety and stress—a systematic review” (Nutrients, 2017, by Boyle et al.) and “The impact of magnesium supplementation on primary insomnia in elderly: A double-blind placebo-controlled clinical trial” (Journal of Research in Medical Sciences, 2012, by Abbasi et al.) suggests magnesium’s potential in reducing anxiety and improving sleep quality. [LINK]
- Zinc: Zinc is involved in neurotransmitter regulation and may support mood balance. A dosage of 10-15 mg per day is appropriate for adolescents aged 12 to 18. Studies like “Zinc and depression: a meta-analysis” (Journal of Affective Disorders, 2017, by Swardfager et al.) and “Zinc status and risk of depression: Evidence from a meta-analysis of observational studies” (Journal of Affective Disorders, 2018, by Haghighatdoost et al.) indicate a potential link between zinc deficiency and depressive symptoms. [LINK]
- B Vitamins: B vitamins, particularly folate (vitamin B9), vitamin B6, and vitamin B12, play a role in neurotransmitter synthesis and may help support mood. A B-complex supplement providing the recommended daily allowance for each vitamin is suitable for adolescents in this age group. Research such as “Folate, vitamin B12, and neuropsychiatric disorders” (Nutritional Neuroscience, 2016, by Papakostas et al.) and “B-vitamins and fatty acids in the prevention and treatment of Alzheimer’s disease and dementia: A systematic review” (Journal of Alzheimer’s Disease, 2017, by Kwok et al.) suggests the potential benefits of B vitamins in maintaining cognitive function and emotional well-being. [LINK]
- L-Theanine: L-Theanine is an amino acid found in tea that promotes relaxation and reduces stress and anxiety. A dosage of 100-200 mg per day is suitable for adolescents in this age group. Studies like “The acute effects of L-theanine in comparison with alprazolam on anticipatory anxiety in humans” (Human Psychopharmacology, 2004, by Kimura et al.) and “L-Theanine, a natural constituent in tea, and its effect on mental state” (Asia Pacific Journal of Clinical Nutrition, 2008, by Gomez-Ramirez et al.) have demonstrated L-Theanine’s calming effects and its potential to improve mood and focus. [LINK]
Informative Websites
- Teen Mental Health – https://teenmentalhealth.org
- Synopsis: This website offers comprehensive information and resources on mental health issues commonly experienced by teenagers, including depression, with guidance for parents on supporting their teens’ emotional well-being, which can positively impact sleep and resting habits.
- Reach Out – www.reachout.com
- Synopsis: Reach Out provides articles, tools, and forums specifically designed for teenagers dealing with mental health challenges like depression, offering strategies for managing emotions and promoting healthy coping mechanisms that can improve sleep quality.
- Very well Mind – www.verywellmind.com
- Synopsis: Very well Mind covers a range of mental health topics, including the impact of lifestyle choices on mood and sleep, helping families understand how lifestyle changes can lead to better mental health outcomes.
- Youth – www.youth.gov
- Synopsis: Youth.gov offers resources for promoting healthy behaviors among young people, including strategies to improve sleep hygiene, which can help combat feelings of depression and anxiety.
- Mindwise – www.Mindwise.org
- Synopsis: Mindwise offers resources and tools for teenagers experiencing mental health issues, including depression, with guidance for parents on supporting their adolescent’s emotional health, which can positively impact sleep and overall well-being.
- The JED Foundation – https://jedfoundation.org
- Synopsis: JED’s website offers resources and information aimed at supporting teenagers’ mental health and well-being, including tips for managing stress and depression, which can contribute to improved sleep and resting habits.
- Teen Line – www.teenline.org
- Synopsis: Teen Line provides a confidential hotline and online chat service where teenagers can seek support from trained peer counselors on a variety of mental health issues, including depression, with resources for parents on how to support their teen’s emotional health, which can indirectly influence sleep and rest quality.
Inspiring TED Talks
- “6 Tips for Better Sleep” by Matthew Walker
- Synopsis: This talk explores the importance of sleep for mental and physical health, offering valuable insights into the benefits of prioritizing quality sleep for teenagers’ overall well-being.
- “The Power of Vulnerability” by Brené Brown
- Synopsis: Brené Brown discusses the significance of embracing vulnerability and authenticity in building resilience and fostering positive mental health, which can be particularly relevant for teenagers navigating challenges.
- “The Art of Stillness” by Pico Iyer
- Synopsis: Pico Iyer shares the benefits of finding moments of stillness and reflection in our fast-paced world, offering teenagers practical insights into managing stress and promoting relaxation before bedtime.
- “How to Make Stress Your Friend” by Kelly McGonigal
- Synopsis: Kelly McGonigal reframes stress as a positive force and provides strategies for harnessing its energy to improve resilience and well-being, which can help teenagers cope with stress and sleep better.
- “All It Takes Is 10 Mindful Minutes” by Andy Puddicombe
- Synopsis: Andy Puddicombe introduces mindfulness as a tool for managing stress and improving overall well-being, offering simple techniques that teenagers can incorporate into their daily routines to promote relaxation and better sleep.
- “The Power of Introverts” by Susan Cain
- Synopsis: Susan Cain celebrates the strengths of introverted individuals and highlights the importance of honoring one’s natural temperament, which can empower teenagers to prioritize self-care and create environments conducive to restful sleep.
- “How to Stay Calm When You Know You’ll Be Stressed” by Daniel Levitin
- Synopsis: Daniel Levitin shares strategies for managing stress and staying calm in challenging situations, offering practical tips that teenagers can apply to reduce anxiety and promote better sleep hygiene.