Mental Health Resources for Teens in Amherst, MA

Here are 10 things that teens in Amherst, MA can do to help themselves feel strong, safe, and secure:

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1. Talk to someone you trust. This could be a parent, sibling, friend, teacher, or counselor for teens. Talking about your anxiety, sadness, or worries about the future can help you feel less alone and can give you some helpful advice. Remember, your friends and siblings might be dealing with the exact same issues and might be overwhelmed finding their own way!  When we're really struggling we can wear out our friends.  If things are getting really tough I'm always available for a 15 minute consultation to see if we'd work well together.

2. Learn about mental health. The more you know about self care and mental health, the better you'll be able to understand your own thoughts and feelings. There are many resources available online and in libraries that can help you learn more about anxiety. Head on over to The Jones Library and they'll help you find the resource that works for you.  While you're there enjoy the atrium and read a magazine, borrow a museum pass, or people watch.  Getting a new perspective can help when you're feeling big feelings.

3. Practice relaxation techniques. There are many different relaxation techniques that can help you manage anxiety and depression. Some popular techniques include deep breathing, meditation, and progressive muscle relaxation. Amherst, MA has many yoga studios and some offer low cost classes.  

4. Get regular exercise. Exercise is a great way to reduce stress and anxiety. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.  Amherst, MA has the Norwottuck rail trail that is great for exercise.  

5. Get enough sleep. When you're well-rested, you're better able to cope with stress and anxiety. Aim for 8-10 hours of sleep each night. Amherst College has resources and so does the University of Massachusetts Amherst.   There are also lots of Apps to help you with sleep.

6. Eat a healthy diet. Eating a healthy diet can help improve your overall mood and well-being. Make sure to include plenty of fruits, vegetables, and whole grains in your diet.  Whole Foods in Hadley, MA and Trader Joe's in Hadley, MA makes eating healthy easy!

7. Avoid caffeine and alcohol. Caffeine and alcohol can worsen anxiety symptoms. If you're feeling anxious, it's best to avoid these substances. Try a local kombucha instead!

8. Set realistic goals. Don't set yourself up for failure by setting unrealistic goals. Instead, set small, achievable goals that you can build on over time. A small goal might be 1 yoga class this week, or one salad a day.

9. Reward yourself for your accomplishments. When you reach a goal, take some time to celebrate your accomplishment. This will help you stay motivated and on track.  It doesn't have to be a huge celebration - it can even connect with your self care.  Hit the pool for a lap or take yourself to a movie.  Amherst, MA has so many options for a small celebration!

10. Don't be afraid to ask for help. If your anxiety is severe or is interfering with your daily life, don't be afraid to ask for professional help. I'm a therapist that offers counseling for teenagers in Amherst, MA (and all of Massachusetts) and I would love to help you know more about yourself so you can feel comfortable in your own skin.

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It's important to remember that you're not alone. Mental health issues are a common problem, and there are many things you can do to manage it. If you're struggling with anything, please reach out for help. I offer a free 15 minute consultation to see if we'd work well together.

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