Hey Rites family! Let’s have a real chat about something a lot of us go through but don’t always know how to handle – teenage anxiety and depression. No doom and gloom, just honest talk.
Why we feel anxious or sad
Teen life is a whirlwind – school stress, friendship dramas, social media comparisons and growing pains all hit at once. In addition, teenage hormones are wild! One minute you’re chilling, the next you’re crying over a maths test or snapping at your BFF for breathing too loud. It’s not your fault. Your body is going through a major upgrade, including your brain chemicals.
Peer pressure and the fear of being left out, big changes and screen overload are all also huge contributing factors which increase and heighten the sense of unease you could be feeling.
South African child psychiatrist Dr Anusha Lachman, who heads the adolescent inpatient unit at Tygerberg Hospital, explains that puberty isn’t just about growth spurts – it’s also about neurochemical shifts that affect mood, sleep, stress response and even how we see ourselves.
That means mood swings, anxiety, or low vibes for “no reason” can be totally normal. Knowing it’s partly just biology can help you stop being so hard on yourself – it’s messy, it’s real, and it will pass. But if those feelings stick around and mess with your day-to-day, it’s important to do something about it.
Studies show almost half of South African teens deal with anxiety or depression, and sadly, 1 in 4 have suicidal thoughts. That’s a serious wake-up call to show up and support each other.
What to do when it hits you
- Notice the signs
Feeling super tired, snapping at everyone, zoning out, avoiding stuff you used to love? These are warning signs. Don’t shrug them off. - Pause & check-in
Ask yourself, “What’s really going on? Why do I feel like this?” Talking it through with yourself, friends or a journal can be powerful and give some relief. - Reach out
Chat with an adult – a parent, teacher or a counsellor. It might feel awkward but sharing the load really helps. - Get moving
Even a short walk or dancing with music in your headphones full-blast can lift your mood. - Limit screen time
Social media does and will fuel anxiety. Set a timer, put your phone away before bed, or have a “no-phones” time everyday. - Find joy in the small things
Write a gratitude list, play with a pet, try a hobby. Even tiny things can make a big difference. - Stick to a routine
Wake up, eat, shower, and write a to-do list – give yourself a purpose – every single day and stick to it.
Real advice from local pros
“Anxiety and depression don’t define who you are – they are experiences, not your identity. Speak to someone you trust, because healing starts with being heard.”
– Dr. Zanele Mkhize – Clinical Psychologist (Johannesburg)
“You don’t have to figure everything out on your own. It’s brave to ask for help. Start small – talk to a teacher, a friend, or a counsellor. You matter.”
– Sipho Dlamini – Adolescent Mental Health Counsellor (Durban)
“Some days will feel heavy, and that’s okay. Try to do just one kind thing for yourself each day – whether it’s a walk, journaling, or resting. Small steps lead to big changes.”
– Naledi van Wyk – Social Worker (Cape Town)
“Depression can lie to you – it tells you you’re alone, but you’re not. So many others have felt this way and have gotten better. There is always hope, and there is always help.”
– Dr. Ahmed Patel – Psychiatrist (Pretoria)
Bottom line
You don’t have to face this alone. Anxiety and depression aren’t badges of shame – they’re signs to reach out, get help and try small habits that help your brain feel lighter. Whether it’s chatting with a friend, calling a helpline, or trying a new hobby – every step matters.
When things get intense and you feel like you need help right now, send a text to 31393 (SADAG) or call 0800 567 567 and say, “I need to talk.” It’s brave. It matters. And you’re not alone. There’s no shame – just a lifeline.
Let’s take it day by day – because you deserve calm, joy, and a great teen life. You’ve got this!