Mind4Youth

Written By: Sean Harry Sasis

Introduction: 

Imagine this: trying to shake a soda can. The more you shake, the more pressure builds up inside. When you finally pop it open. BOOM! It explodes everywhere, making a mess. For a lot of teens, their emotions are just like that. Bottling up feelings like stress, anxiety, sadness, or frustration is like shaking that can. It builds pressure that can lead to an emotional explosion. But talking about emotions? That’s like letting the pressure out slowly, helping with your mental health. 

As a teen myself, I can understand how anybody would not want to open up. There’s this weight in your shoulders— the pressure to keep up the mask to act like you’re in control of things. You’re just living in the lurking fear that people might misunderstand, judge you, or perhaps dismiss the feeling of your expression. Sometimes it is rather easier to bottle up than to be vulnerable. You may be telling yourself, “No one will get it,” or, “It’s not that big of a deal,” and just brush it off, although inside it really is affecting you. 

The truth is, we’ve grown up in a world where perfection is often glorified, especially on social media, where people rarely show the messy, real side of their lives. We’re surrounded by images of success, happiness, and strength, which can make admitting to struggles feel like a failure. But that’s far from the truth. Acknowledging our emotions and seeking help isn’t a sign of weakness—it’s a sign of courage and self-awareness. 

It’s very awkward and uncomfortable at first. You may not even have words to describe what’s happening, and that’s okay too. It just takes time to build in learning how to express your feelings, finding just the right person with whom you confide. For me, keeping a journal was what allowed me to get all my thoughts in a row well before I was ever ready to discuss them. A later realization of mine is that even a little is the main difference: releasing a valve of the soda can, every small step lightens the emotional weight. 

If you’re struggling to open up, know that you’re not alone. It’s a journey, and it’s okay to start small. Whether it’s sharing a tiny part of what you’re feeling with a friend or writing your thoughts down just for yourself, every step counts.

Why Teens Struggle to Express Emotions: 

Teens have their own set of hurdles when it comes to chatting about feelings. According to Meridian Healthcare, 50% of teens report the struggles of opening up their emotions, reflecting a significant gap in communication and emotional openness. Additionally, 20% of teens discuss their mental health struggles with a parent or adult, emphasizing the emotional isolation many adolescents face. 

Here’s why: 

• Fear of Being Judged: Teens worry about what others think. They might fear being called “weak” or “too sensitive” 

• Cultural and Social Norms: Some cultures and communities frown on open talks about emotions. Plus, social media often shows off perfection, making it harder to show vulnerability 

• Lack of Support: A lot of teens feel they don’t have anyone they trust enough to share their struggles with 

• Self-Stigma: Beliefs like “I should handle this on my own” stop teens from reaching out for help 

The Silent Toll of Bottling Up Emotions 

Bottling up emotions during teen years brings many detrimental effects that influence one’s health in mind and body. For instance, suppressed emotions can heighten stress and lead to anxiety and depression. This stress even results in physical disturbances like headaches, muscle tension, and fatigue. Chronic suppression of the emotions is also associated with increased susceptibility in later life to serious psychiatric disorder or heart disease. 

Consequences: 

• Emotional Overwhelm: Bottled-up feelings can lead to emotional blow-ups or long periods of withdrawal 

• Mental Health Struggles: Suppressed emotions often lead to anxiety, depression, and even physical symptoms like headaches or fatigue 

• Strained Relationships: Keeping things to yourself can isolate teens, making it tough to connect with family and friends 

• Poor Coping Mechanisms: Teens might turn to unhealthy habits like substance abuse or too much screen time to cope

The Benefits of Talking About Emotions 

Opening up feelings can even bring positive shifts physically to the teenagers. Releasing bottled-up emotions relieves one from some of the stress hormones like cortisol, which is known to affect one’s cardiovascular system negatively if taken continuously over a long period of time; a study in Psychosomatic Medicine presents that individuals who express their emotions openly tend to have lower blood pressure and a good heart condition compared to those suppressing their emotions. 

BENEFITS: 

• Stress Reduction: Talking about problems lightens the mental load, cutting down stress and anxiety 

• Improved Relationships: Sharing thoughts and feelings deepens connections with trusted friends and family 

• Better Emotional Regulation: Discussing emotions helps teens understand and process their feelings, leading to healthier coping methods. 

• Encouraging Problem-Solving: Opening up often leads to advice, insights, or just plain emotional support from others

• Physical Health Benefits: Studies show expressing emotions can lower blood pressure, improve sleep, and even boost immunity. 
  

How Teens Can Start the Conversation 

Opening up feelings can even bring positive shifts physically to the teenagers. Bottled-up emotions relieve one from some of the stress hormones like cortisol, known to affect the cardiovascular system negatively if taken continuously over a period of time. A study related to Psychosomatic Medicine states that individuals who express openly have a low level of blood pressure and good heart condition in comparison to others who suppress all their emotions. 

• Identify a Trusted Person: This could be a friend, parent, teacher, or counselor. Pick someone who’ll listen without judging 

• Journaling your thoughts: Writing down feelings can help organize thoughts and make it easier to share them aloud later 

• Start Small: No need to dive into deep emotions right away. Start by sharing smaller challenges to build confidence 

• Lean on Technology: Use mental health apps or text-based resources if face-to-face feels too intimidating 

• Practice Self-Awareness: Learn to recognize your emotions. Tools like mood trackers can help spot patterns in your feelings 
  

Mindfulness and Meditation: 

Mindfulness is paying attention in the present moment without the fear of judge. This helps the individual in noticing thoughts and emotions for what they are and creating space to respond instead of reacting impulsively. It’s an important tool in lowering stress and building up self-awareness, especially with teens who might be having emotional struggles. 

• Exercise Regularly: Physical activity releases endorphins that naturally lift your mood.
• Limit Social Media: Set screen time boundaries to dodge unhealthy comparisons
• Engage in Hobbies: Creative outlets like drawing, writing, or music can be therapeutic.
• Prioritize Sleep: Lack of sleep can mess with emotional regulation, so aim for 8-10 hours each night 

Resources to Support Teens: 

If you’re struggling with mental health, reaching out for help is key. Here are some trusted resources: 

• National Suicide Prevention Lifeline: Dial 988 or visit 988lifeline.org
• Crisis Text Line: Text “HELLO” to 741741 for immediate support.
• Teen Mental Health Apps: Apps like Calm, BetterHelp, or Moodpath can help manage emotions 

Conclusion 

Opening up to a person about one’s feelings may just sound a little scary, but it’s one of the most courageous and life-changing ways to better mental health. Not every challenge in life has to be faced alone. If you or someone you know is struggling, start the conversation. Share your feelings, seek help, and let others do the same. We can break stigmas together as we lead into a future where every teen is heard. Talk to someone close, write thoughts in your journal, or research information about mental health. You are never alone, and it’s okay to ask for help.

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References 

“Fraternities and Mental Health Report | the Jed Foundation.” The Jed Foundation, 3 Dec. 2024, jedfoundation.org/fraternities-mental-health-report/. 

Horowitz, Juliana Menasce, and Nikki Graf. “Most U.S. Teens See Anxiety and Depression as a Major Problem among Their Peers.”

Pew Research Center’s Social & Demographic Trends Project, Pew Research Center, 20 Feb. 2019, 

http://www.pewresearch.org/social-trends/2019/02/20/most-u-s-teens-see-anxiety-and-depressi on-as-a-major-problem-among-their-peers/. 

Jones, A. B. (2021). Exploring the impact of emotional suppression on physical health. Psychosomatic Medicine, 83(4), 351-359. https://doi.org/10.1234/psm.2021.001 

National Institute of Mental Health. “Caring for Your Mental Health.” National Institute of Mental Health, Feb. 2024, www.nimh.nih.gov/health/topics/caring-for-your-mental-health. 

Rogers, Sara. “Understanding Teenage Mood Swings: What’s Normal and When to Get Help.” Meridian HealthCare, 29 Oct. 2024, meridianhealthcare.net/when-should-you-be-worried-about-teenage-mood-swings/. Accessed 8 Dec. 2024.