Being a teen today can feel overwhelming. Between school, friendships, family expectations, and extracurriculars, it is normal for emotions to feel intense. What’s on My Mind is a mental health workbook designed with Sanford Health experts to help teens navigate their feelings, practice evidence-informed coping skills, and take control of their mental wellness – all in a safe, judgment-free space.
Why a Mental Health Workbook Matters for Teens
Teen mental health is more important than ever. Stress, anxiety, and low moods can impact daily life and relationships. What’s on My Mind gives teens a space to reflect, explore their emotions, and try age-appropriate coping strategies.
Understanding Mental Health
Mental health is a state of overall well-being that helps teens cope with life’s ups and downs, learn and grow, and feel connected to others. Your mind needs care just like your body does, and it’s normal for your feelings to change from day to day.
There are still a lot of myths about mental health, especially when it comes to teens. This workbook helps clear up common misunderstandings, such as:
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Mental health is not the same as mental illness.
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People struggling with mental health challenges are not weak or dangerous.
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You can’t always tell when someone is struggling – which is why checking in and talking about feelings matters.
Understanding mental health is the first step toward taking care of it.
What are Coping Strategies?
Stress and anxiety are common emotional responses to challenges like school pressure, friendships, family expectations, or big life changes. While these feelings can be uncomfortable, they are also manageable, especially with the right coping strategies.
A coping strategy is simply a tool someone uses to deal with stress or difficult emotions. There are two main types:
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Problem-focused coping, which involves addressing the source of stress (like studying for a test or asking for help with an assignment).
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Emotion-focused coping, which helps manage how stress feels in the moment.
Most of the strategies in this workbook are emotion-focused and teen-friendly, including breathing exercises, mindfulness activities, and journaling prompts. Some techniques may feel a little awkward at first, but experimenting is part of the process. What works for one teen may not work for another, and that is okay.
Unlike other guides, there is no wrong way to use this journal. Teens can start anywhere, skip around, or return to sections that resonate most. The goal is simple: help teens understand their minds, manage emotions, and feel supported. This resource is designed for flexibility. Chapters can be printed as a full workbook or shared individually, allowing teens to focus on the areas that matter most to them.
Explore Chapters Designed for Teen Support:
Teens often feel overwhelmed by school, friendships, or family expectations. This chapter provides practical ways to manage stress, cope with anxiety, and build emotional resilience.
Persistent low moods can be serious. This chapter helps teens recognize signs of depression, practice coping strategies, and know when to reach out for professional support.
Concerns about food, body image, or eating habits affect up to 1 in 5 teens. This chapter guides teens to explore their feelings, build a healthier relationship with food, and practice positive self-talk through reflective journal prompts.
Fear of judgment often prevents teens from seeking help. This chapter addresses common mental health myths, provides ways to overcome stigma, and reminds teens that mental health is health.
Social media can amplify stress, self-comparison, and pressure for teens. This chapter helps them understand its impact on mental health, set healthy boundaries online, and find a balance between digital life and real-world connections.
Teen life can feel nonstop. This chapter emphasizes self-care, mindfulness, and building habits that improve mental and emotional wellbeing over time.
Give your teen a guide they can make their own – something they can return to for reflection, support, and growth whenever emotions feel overwhelming.
This mental health workbook is made possible thanks to a generous donation from First International Bank & Trust.
