The skills we build as teenagers can often follow us into adulthood—including how we choose to cope with anxiety, depression, and stress.
A short-term decision—like using marijuana or drinking alcohol—can create long-term harm
Under the influence of substances, it can feel like your worries or heavy feelings temporarily go away… but that doesn’t fix the problem itself and, in fact, often winds up creating more problems.
This could explain why so many of your fellow Laramie County School District #1 students are choosing not to drink alcohol (65%), vape (70%) or use marijuana (80%).
Using substances in your teens can:
- Lower your IQ by as much as 8 points (that won’t come back, even after quitting marijuana)
- Increase feelings of depression, anxiety, and/or suicidal thoughts
- Create struggles with movement and coordination
- Increase the chance you’ll experience relationship problems and have reduced life satisfaction
- Make you more likely to develop substance use disorders as an adult
Today, you can build new skills to find your chill
Let’s build a mental toolkit you can turn to when you’re feeling stressed, anxious, or depressed—and fill it with tools you can use any time, anywhere, to help you re-center and find your calm.
Number Breathing
Take slow, deep breaths—in through your nose, out through your mouth—in different time variations. For example, try 3-1-3; breathe in for a count of 3, hold your breath for 1 count, then breathe out for a count of 3. You can adjust for more or less time, based on your comfort level.
Grounding with 5-4-3-2-1
To help ground yourself in the moment when depressing or anxious feelings come up, notice:
- 5 things you see
- 4 things you feel
- 3 things you hear
- 2 things you smell
- 1 thing you taste
Walk and Talk
Getting up and walking around for as little as 10 minutes will boost your endorphins (happy feelings) and reduce stress hormones. Double the benefits by walking with a friend, walking outside, or calling someone to talk to while you’re walking.
Get Help Today
If you’re ready to change your habits around substance use, or need support for your mental health, talking to a trusted adult is a great place to start.
You can also connect with the safe, confidential resources below:
- Call the Substance Abuse and Mental Health Services Administration (SAMSHA) National Helpline: 1-800-662-HELP (4357)
- Call or text 988 to get free, confidential support for mental health or substance use
- Visit LIV Mental Health Urgent Care
Resources for Parents
If you’re seeking trusted resources to start the conversation about substance use with your teen:
- Visit WYWeTalk for tips and guidance around what to say
- Explore SAMHSA’s Parent & Caregiver Resources to find fact sheets, brochure and more