When Growing Up Feels Hard: Understanding Adolescent Mental Health

by | Nov 6, 2025 | Uncategorized

Adolescent boy

Adolescence is one of the most remarkable – and misunderstood – stages of human development. It is a period of rapid physical, emotional, and social change; a bridge between childhood and adulthood that shapes the foundation of who we become.

According to UNICEF, there are now over 1.3 billion adolescents in the world, more than ever before. These years, from ages 10 to 19, are marked by transformation: the body grows, the brain rewires, and identity begins to take form. But they are also a time of heightened vulnerability. Mental health challenges such as anxiety, depression, and behavioural difficulties are now among the leading causes of illness and disability in adolescents worldwide.

The World Health Organization (WHO) reminds us that while adolescence is often seen as a “healthy stage of life,” it is also when many lifelong patterns take root: from physical activity and nutrition to stress management and emotional regulation. Supporting adolescents during this time is an act of care, and more importantly, it’s an investment in healthier, more resilient adults.

The Adolescent Brain: Built for Change

Behind the mood swings, risk-taking, and intensity often associated with adolescence lies a fascinating biological reality. During this phase, the limbic system (the emotional centre of the brain) matures faster than the prefrontal cortex, which governs decision-making and impulse control. This mismatch means that emotions often take the driver’s seat before logic catches up.

Neuroscientists describe adolescence as a period of heightened plasticity: the brain is pruning old neural connections and strengthening new ones based on experience. This makes it a window of opportunity: with the right environment, adolescents can learn emotional regulation, self-awareness, and resilience more effectively than at almost any other stage of life.

But it also means they are more sensitive to stress and peer influence. Studies show that teens are three times more likely to take risks when their peers are watching. At the same time, positive social engagement can be a powerful tool for growth when guided well.

Why Mental Health Support Matters Early

Research shows that half of all mental health conditions begin before age 18, yet most go undetected or untreated. One in seven adolescents experiences a diagnosable mental disorder, and suicide is the third leading cause of death among 15–19-year-olds.

Risk factors are wide-ranging: exposure to violence, poverty, social pressure, identity struggles, stigma, and even the unrelenting influence of digital media. But equally, protective factors make an important difference:  safe relationships, open communication, supportive adults, and access to spaces where adolescents feel seen, respected, and empowered.

Mental wellbeing during adolescence is is about helping young people understand themselves, regulate their emotions, and build the confidence to navigate life’s challenges.

Supporting Adolescents Where They Are

The WHO identifies several pillars that promote adolescent wellbeing:

  • Movement: Regular physical activity improves physical and mental health, cognitive outcomes, and sleep. Yet 80% (!!!) of adolescents globally don’t meet recommended activity levels.
  • Healthy routines: Adequate sleep, balanced nutrition, and reduced screen time support emotional stability and resilience.
  • Psychological safety: Teens need environments – at home, school, and in their communities – where they feel safe to express themselves without judgment.
  • Life skills: Adolescents benefit from learning coping strategies, problem-solving, and self-regulation tools that build confidence and emotional intelligence.

How Understanding Helps Us Help Them

As adults (parents, caregivers, teachers, mentors, or therapists) our role isn’t to fix or control adolescence, but to understand and accompany it. The adolescent brain and body are not broken; they are becoming. When we view this phase through a compassionate and informed lens, we can move from frustration to curiosity, and from correction to connection.

When we teach emotional literacy (we might need to do some of our own learning here), normalise mental health conversations, and model self-regulation ourselves, we create the conditions for young people to feel empowered and to thrive,  even through struggle.

We believe that self-awareness and body-based practices play a crucial role in this support. Yoga, breathwork, emotional literacy, boundary setting and mindfulness offer adolescents practical tools to calm their nervous systems, increase focus, build social connection, and cultivate compassion and resilience. These practices help teens reconnect with themselves, especially when social comparison, stress, or identity confusion feel overwhelming.

As we often remind the educators we train:

Understanding the adolescent brain can be the first step to supporting the adolescent heart.

A Shared Responsibility

Adolescents

We don’t want to think of adolescence as a problem to be solved, rather, it is a sacred passage to be supported. When families, schools, and communities work together to offer safe, inclusive, and compassionate environments, we do more than just protect mental health, we help young people grow into adults who are self-aware, empathetic, and capable of making conscious choices.

Because the truth is: the more we understand about adolescence, the more we can support mental health – not just for young people, but for all of us.

Want to Learn More About Supporting Children and Teens?

If you’re curious about how early developmental stages shape who we become, and how to support children and adolescents through movement, mindfulness, and trauma-informed awareness,  we invite you to explore our Children’s Yoga Teacher Training (CYTT).

This hybrid training, led by Heidi Kempeneer and Clare Bhalla, blends science and practice to help yoga teachers, educators, and parents understand child development, mental health, and embodied wellbeing across the lifespan.

Whether you want to deepen your professional toolkit, bring mindful movement into your classroom or therapy practice, or connect with your own children in a developmentally supportive way, this training offers a transformative framework.

Visit our Children’s Yoga Teacher Training page to learn more about the programme, meet the trainers, view upcoming dates, or sign up for our newsletter below to stay informed about future trainings and events.

 References For Further Reading