Big Emotions, Real Conversations: Mental Wellness for Teens

Creating a safe place for your teens to learn and navigate through their emotions

A Guide for Parents Navigating the Teen Years with Compassion and Confidence

The teen years are a whirlwind of change—physical, social, emotional, and psychological. For Spokane parents, supporting your teen’s mental health can feel both essential and overwhelming. With increasing pressures from school, social media, and identity formation, teens today are navigating more than most of us ever had to.

But here’s the truth: You don’t have to fix everything. You just have to show up, consistently and without judgment.

This article offers local Spokane resources, practical strategies, and guided tools (like journals!) to help your teen better understand and regulate their emotions—while building trust in you along the way.

Step 1: Listen First, Fix Later

It’s tempting to jump in with solutions when your teen is hurting. But research shows that teens feel better understood and supported when parents validate first. Try these phrases:

“That sounds really tough. Do you want to talk about it?”
“Thank you for telling me. I’m here for you, no matter what.”

💡 Recommended Read:
"How to Talk So Teens Will Listen & Listen So Teens Will Talk" by Adele Faber & Elaine Mazlish
Available at Spokane County Library District or Auntie’s Bookstore

Step 2: Try a Guided Journal Together

Journaling gives teens a safe place to explore their thoughts and emotions without fear of being judged or misunderstood. Consider gifting them a journal or starting one together.

Recommended Guided Journals:

"The Mindfulness Journal for Teens" by Jennie Marie Battistin
Includes prompts for reducing anxiety and improving emotional awareness.
"Just Between Us: A No-Stress, No-Rules Journal for Girls and Their Moms"
by Meredith and Sofie Jacobs
Collaborative journaling for building trust.
Free PDF Option:
Teen Mental Health Workbook (by TherapistAid.com)
(Licensed for personal/educational use only)

🛒 Purchase local at Wishing Tree Books in Spokane’s South Perry District.

Step 3: Normalize Conversations About Mental Health

Normalize discussions about therapy, stress, and emotional wellness like you would talk about sports or school. Let your teen know it’s okay to not be okay—and to ask for help.

Signs Your Teen Might Be Struggling:

Withdrawing from friends/family
Sudden academic decline
Changes in eating or sleeping habits
Expressions of hopelessness or anger

⚠️ If you're concerned about your teen’s safety, call or text 988 (Suicide & Crisis Lifeline).

End of the Day Recap

It is very common for parents to ask their child how their day went and even more common to get one-word responses. "good" "fine" "okay" "alright"

While it may open the door for conversation, it doesn't always lead to really understanding what your child may be going through, nor does it teach them how to communicate their emotions.

Here are some questions that you can ask your child at the end of their day to avoid one-word answers:

Mental Check-Ins

“What’s something that challenged your brain today?”
“Did you learn anything that surprised you?”
“What’s something you’re proud of from today?”
“Was anything confusing or hard to understand today?”
“What would you like more help with tomorrow?”

Emotional Check-Ins

“What made you feel happy today?”
“Did anything or anyone make you feel upset, nervous, or frustrated?”
“What’s something kind you did for someone — or they did for you?”
“If today had a mood color, what would it be and why?”
“Was there a time today you wished you could talk to someone about how you felt?”

Physical Check-Ins

“Did your body feel strong and good today?”
“Did anything hurt or feel uncomfortable during the day?”
“What games or physical activities did you enjoy today?”
“Did you feel rested or tired today?”
“What snacks or meals did you like — or not like — today?”

Social & Relational

“Who did you spend the most time with today? What did you do together?”
“Did you help anyone today — or did someone help you?”
“Did you notice anyone feeling left out or upset?”
“If you could give a friendship award today, who would get it and why?”
“Was there a moment you felt really included or really left out?”

Creative Conversation Starters

“What was the best smell/sound/sight you experienced today?”
“If today was a chapter in a book, what would its title be?”
“If you could redo one part of today, what would it be and how would it go differently?”
“What’s one thing you’re looking forward to or nervous about tomorrow?”

Tips for Using These Questions:

Ask them during a relaxed moment — in the car, during bedtime, or while doing an activity together (like coloring, folding laundry, etc.).
Rotate or reword questions so they don’t feel like a checklist.
Share your own answers too, to create mutual trust and openness.

Step 4: Spokane-Based Mental Health Resources for Teens

Here are trusted, teen-friendly options in the Spokane area:

Youth & Family Mental Health Support:

Frontier Behavioral Health
https://www.frontierbehavioralhealth.org/
Phone: (509) 838-4651
CHAS Health Behavioral Services
Offers teen therapy and crisis services.
https://chas.org/services/behavioral-health
Teen Therapy at Lutheran Community Services
https://lcsnw.org/offices/spokane/
Special focus on trauma, depression, and family therapy.

Free Local Mental Wellness Events for Teens:

Mobius Discovery Center Teen Mindfulness Nights
https://mobiusdiscoverycenter.org/events
Spark Central Creativity & Journaling for Youth (Wed Evenings)
https://spark-central.org/calendar
Teen Art & Talk Group at Thrive Center Spokane
https://www.thrivespokane.org/

Bonus Tips & Tricks for Parents

Get Outside Together

Spokane’s trails and parks are the perfect backdrop for low-pressure conversations. Try Dishman Hills, Riverfront Park, or hiking at Bowl and Pitcher.

Share a Playlist

Let your teen play DJ on the way to school or errands. Music helps open emotional doors, especially when words are hard to find.

Set Phone-Free Zones (Kindly)

Have open dialogue about social media pressures. Suggest tech-free meals or 1-hour daily off-screen time—for everyone in the home, including parents.

📌 Resource:
“Common Sense Media’s Parent Guide to Instagram”
https://www.commonsensemedia.org/

Final Thoughts for Spokane Parents

The teen years are a time of growth, and growth is rarely smooth. But Spokane is full of resources, parks, safe spaces, and compassionate professionals ready to help. Start small. Keep showing up. And remember: listening and loving unconditionally is more powerful than any solution.

📍 Need Immediate Help?

Call/Text 988 – 24/7 Suicide & Crisis Lifeline
Teen Link – Talk anonymously with trained teens: https://www.teenlink.org/
First Call for Help Spokane – Dial 211 for community services

While it may be a difficult topic to discuss, suicide is a major issue caused by lack of knowledge and understanding of our emotions and how to deal with them in a healthy manner.

988 is a crisis hotline created by and for Native Americans in need of help. Though the hotline is available to anyone in need, statistics show that in 2020 Non-Hispanic American Indian and Alaska Native people in Washington State carried a higher rate of suicide than non-Natives by 34 percent, urging community members to take action.

With our future generations in mind, the first Native and Strong Lifeline was launched, dedicated to providing crisis response to those in need by dialing 988.

If you know of anyone in need or in need yourself, please do not hesitate to dial 988

Information on 988 from this article was found at https://www.spokanetribe.com/native-and-strong-lifeline-now-open-call-988-and-press-4/