Mackenzie Gates

Submitted photo/Teen Lifeline

If You or Someone You Know is Struggling

Teen Lifeline provides free, confidential support 24/7/365 at (602) 248-8336 or (800) 248-8336. Text support is also available at (602) 248-8336 from 3 to 9 p.m. daily. For more information and resources, visit teenlifeline.org.

Adults struggling with suicidal thoughts can call the 988 Suicide and Crisis Lifeline or (602) 222-9444 for help 24 hours a day.

OPINION — Spring cleaning isn’t just for homes — our minds can also benefit from a periodic refresh. Just like physical clutter, mental clutter can build up quietly over time, especially for children and teenagers.

Negative thoughts, lingering self-doubt and overwhelming emotions can be as difficult to sort through as an overstuffed closet.

When left unchecked, these thoughts can shape how young people see themselves and the world around them. Teenagers may replay awkward moments, dwell on past mistakes or worry constantly about what’s ahead. Over time, that mental buildup often contributes to anxiety, sadness and low self-esteem.

Springtime presents everyone a natural opportunity to pause and reset. Consider the following strategies to help teens, and even yourself, clear out mental clutter and make space for healthier habits.

Challenge unhelpful thoughts

Many people are far harder on themselves than they would ever be on a friend. When a teen’s inner voice becomes overly critical or unrealistic, a simple question like, “Would you say that to someone you care about?” can help interrupt harsh self-talk. Learning to practice self-compassion builds resilience and confidence over time.

Create a thought-decluttering routine

Journaling or talking through worries can be a helpful way for kids to unload negative thoughts. Encourage them to write down or draw a picture of what is bothering them, and then physically let go — by tearing up the paper, throwing it away or turning it into something creative, like a painting.

Practice mindfulness and grounding

When teens get stuck in negative thought loops, mindfulness can bring them back to the present. Deep breathing, noticing five things they can see or hear around them or stepping outside for fresh air can help redirect ruminating thoughts.

Encourage movement

Physical activity is a natural stress reliever. A walk around the block, dancing to a favorite song or stretching between homework assignments can help release tension and reset the mind.

Mental clutter isn’t limited to thoughts alone. Relationships and daily habits also matter.

For instance, some friendships can be uplifting, while others can leave kids feeling pressured, bad about themselves or left out. If a friendship consistently causes distress, it may be time to step back. Help your child recognize the signs of healthy versus unhealthy relationships and encourage connections that make them feel good.

Similarly, certain habits can reinforce stress and negativity. When teens spend too much time doomscrolling on social media, procrastinating schoolwork or engaging in self-defeating behaviors, it may be helpful to guide them toward small, manageable changes, like limiting screen time or replacing negative habits with more positive activities.

If a teen in your life is feeling overwhelmed, hopeless or stuck in negative thought patterns, Teen Lifeline provides free, confidential support 24/7/365.

Mackenzie Gates is director of prevention services at Teen Lifeline, a Phoenix-based nonprofit dedicated to preventing teen suicide in Arizona. Please submit comments at yourvalley.net/letters or email them to AzOpinions@iniusa.org. We are committed to publishing a wide variety of reader opinions, as long as they meet our Civility Guidelines.