Dr Sunita Kumari
Adolescence is an extremely vulnerable andtransformative phase of life that according to World Health Organization (WHO) ranges from 10 to 19 years of age. WHO also recognizes another phase, “young adulthood”, spanning from 20 to 24 years. The most astonishingthing about adolescence (and early adulthood) is the fact that there is a transient mismatch between the maturation of different parts of the brain responsible for emotions and logical thinking. This mismatch among different regions of developing brain leaves the adolescents vulnerable to the ill effects of toxic stress,open to aggressiveness and risky behavior.Therefore, it is often said that adolescence is a phase where brain biology goes wrong.Superimposed on this snag is the wave of hormonal turmoil that further worsens the state of affairs.
The purpose of this article is to make people (parents, guardians, teachers, advocates and policy makers) understand the peculiarities of adolescent brain especially its vulnerabilityto stress and thereby enable them to support overall adolescent mental health. This article will also help adolescents themselves to control their emotions and manage stress more effectively.
Adolescence is a critical significant phase for brain development: Adolescents are neither a smaller version of adults nor a bigger version of small children. Even though the visible brain growth stops in early adolescence, the unique metamorphosis (fine tuning) of brain continues throughout the later adolescence and young adulthood.Some areas of brain develop, build connections and mature,whereas others may get trimmed off or disconnect. The areas of brain that process emotions (amygdala located deep within the limbic system) develop and mature quickly whereas the areas of brain responsible for logical thinking and control over the emotions (prefrontal cortex) is slow to mature.Complete brain maturation and adult pattern of logical thinking responsible for making good decisionsis established only after around 25 years of age (mid to late twenties).During adolescence there is overactivation of amygdala in emotional situations but prefrontal cortex is still not sufficiently mature to control the emotional processing. Therefore, centres responsible for emotions processing are left at their own. This explains why at times adolescents behave in an impulsive, dangerous and irrational way. Butwith precise management and scientific supervision, developing brain also provides rapid rise in cognition and adaptability.
Adolescents think differently than adults: The “adolescent brain” works differently from that of an adult. Adults think with the pre-frontal cortex, the brain’s rational part that responds to situations with good judgement and an awareness of long-term consequences. The pre-frontal cortex is not fully developed until around age 25 years. Adolescents process information with the amygdala. Therefore, their actions are guided more by the emotional and over-reactive amygdala and less by the thoughtful, logical frontal cortex.Emotions are felt more intensely by the adolescents.The heights are higher and the lows are felt deeper, making the emotional landscape more vibrant.
Extra vulnerability of adolescent brain to stress:During puberty, the release of sex hormones triggers a cascade of physiological changes that profoundly impacts emotional experiences. The substantial development of limbic system coupled with hormonal changes, can result in heightened emotional reactivity, increased sensitivity, and fluctuations in mood.Hormonal changes can heighten sensitivity to stress as well, making it feel more overwhelming at times.The adolescent’s brain has immature (still developing) stress response system(including the hypothalamic-pituitary-adrenal axis) which makes them more sensitive and vulnerable to stress. Moreover, stress in this phase of life is a relentless tornado that pulls them in multiple directions and threatens to alter their emotional balance. It is fueled by hormonal changes (puberty and physical development), social pressures, academic demands (meeting expectations and fearing failure) and peer pressure. This turbulent mix leads to overwhelmed and anxious adolescents questioning their identity and self-worth and at times making them arrive at life-altering undesirable erroneous decisions.
Tips for parents or Guardians: Dealing with adolescents requires empathy, understanding, and effective communication. Here are some strategies to help parents and guardians navigate interactions with adolescent individuals: –
Build trust and rapport: This involves verbal and non-verbal communication.Verbal communication means establishing a positive relationship by showing genuine interest, active listening, empathy and validation. Use honest and transparent language, and open-ended questions in non-judgmental tone. Avoid blame and criticism. Non-verbal communication includes maintaining eye contact while communicating, body language should be relaxed and approachable, and at the same time facial expressions warm and supportive. Apply rules and consequences consistently and fairly.Showing physical affection in terms of appropriate physical touch, like handshakes, fist bumps, gentle shoulder touches, pat on the back, gentle arm around the shoulders, hugs or high-fives, can build connections.
Validate their emotions: Recognize and acknowledge their feelings, even if you don’t agree with their perspective. Give undivided attention, avoid interrupting, paraphrase and summarize whenever required. Show empathy through non-verbal cues like nodding, gentle gestures, welcoming smile. During high-pressure situations provide emotional support, offer reassurance, and provide guidance.Stay calm and patient. Manage your own emotions, even in challenging situations.
Encourage open communication: Create a safe space for them to express themselves without fear of judgement.Practice active listening and pay attention to what they say, both verbally and non-verbally. Especially be aware of non-verbal cues and try to listen to their body language, tone and facial expressions.Encourage forthright conversations and discuss about hormonal changes and emotions.Educate them about puberty, hygiene and healthy habits.
Use positive reinforcement: A powerful technique to encourage good behavior in individuals especially adolescents and children is positive reinforcement. It focusses on praising and rewarding on desired behaviors, leading to increased frequency and durability. There are steps to implement positive reinforcement. First specify the target behavior and communicate criteria for reinforcement. Then select a suitable reward or incentive and deliver it immediately after the desired behavior. Monitor progress and adjust the frequency and intensity of reinforcement. Ultimately gradually fade the reinforcement.
Encourage healthy sleep habits and maintain a consistent sleep schedule: The hormone melatonin (sleep hormone) works differently in adolescents than in adults. The level builds later at night and at the same time stays longer and ultimately drops later in the morning, which is one of the reasons that adolescents have a tendency to stay up till late at night and find it difficult to wake up early in the morning. Consequently, most of the adolescents do not get adequate restful sleep which makes it difficult for them to concentrate and perform well in their studies. Therefore, maintaining a consistent sleep schedule might help support their mental health.
Foster independence: Gradually give them more autonomy and decision-making responsibilities. Stay up-to-date with their world. Show interest in their interests, social media and current events. Offer guidance, not solutions. Help them develop problem-solving skills by guiding them towards finding their own answers.Respect their individuality, embrace their unique personality, interests, and values.
Set clear boundaries and expectations: Communicate clearly and specifically to establish consistent rules and consequences. Also explain reasoning behind the boundaries and expectations. Involve adolescents in goal-setting. Review and adjust expectations regularly.
Seek professional help: Consult pediatricians, therapists, or counselors if needed.Seek support for yourself too, incase required. Dealing with adolescents can be challenging, so don’t hesitate to ask for help when it is actually required.
Tips for Adolescents for managing their Hormonal Mood Swings:
Identify triggers:Avital step for adolescents to manage their emotions, behavior, and mental well-being. To identify triggers, adolescents should reflect on their thoughts, feelings, and physical sensations, recognizing patterns and associations between specific events, people or situations and their emotional responses. They can keep a journal or log to track when they feel stressed, anxious or overwhelmed, noting the circumstances leading to these feelings. By doing so, they will become more aware of their personal triggers, such as social media, peer pressure, family conflicts, academic stress, or body image concerns and this will enable them to develop strategies to cope with or avoid them, build resilience, and improve emotional regulation leading to enhanced mental health, relationships and overall well-being. This self- awareness also facilitates open communication with trusted adults, friends,or mental health professionals, allowing for targeted support and guidance.
Healthy eating habits: Healthydiet in terms of quantity, quality and timings is indispensable for adolescent’s physical as well as mental well-being. Besides good diet adequate fluid intake is to be ensured.
Journaling or expressive writing: Helps adolescents in self-awareness and introspection, emotional regulation, better problem solving and decision making, besides creativity and development of writing skills.
Seek social support: Seeking support from family members (parents, siblings, relatives), friends, peer groups, and school councilors is crucial for adolescents to manage emotional triggers.
Conclusion: Adolescence is a period of transformations and metamorphosis of brain along with noteworthy hormonal changes bringing about a philosophical influence on their emotions and can be challenging for them as well as for the people around (parents, care givers, guardians, teachers).Moreover, every adolescent is unique and we need tohave a customized approach to best support their individual needs and personality.
(The author is Assistant Professor in the Department of Physiology AIIMS Vijaypur, Jammu.)
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