Adolescence, typically spanning ages 10-19, is characterised by rapid changes in brain structure and function. There is a multitude of physical, cognitive, and emotional transformations and the period is associated with heightened emotionality, risk-taking behaviour, and a quest for independence. Understanding the neurological changes can help make some of their frustrating behaviours more tolerable. It allows us to respond with greater insight, discernment, and suitable consequences.
Following are some of the changes that occur within the adolescent brain and tips for managing them effectively and providing your teen the support they need.
Neuroplasticity: Adaptability and Growth
The teenage brain is incredibly adaptable and plastic. This neuroplasticity allows for formation of new neural connections in response to experiences and environmental stimuli. Synaptic pruning also occurs which is the process of eliminating unnecessary neural connections and strengthening essential ones. This is a period of immense opportunity for learning, growth, and identity formation.
Prefrontal Cortex Development: Executive control
One key area of the brain undergoing significant development is the prefrontal cortex (PFC). This is often referred to as the executive control centre. It is involved in decision-making, impulse control, planning, regulating emotions and goal-directed behaviour. The maturation is not complete until the mid-20s, making adolescents more prone to impulsivity and risk-taking behaviour as they navigate the balance between rewards and consequences.
Limbic System: The Emotional Centre
The limbic system, particularly the amygdala, undergoes changes creating heightened emotional reactivity during adolescence. This can manifest in intense mood swings, increased sensitivity to social cues, and a heightened desire for social connection. The interplay between the developing PFC and activated limbic system often leads to conflicts between rational decision-making and emotional impulses.
During this period teenagers are highly attuned to social cues, facial expressions and emotions. However, they are prone to misinterpreting them and often perceive anger or disappointment where it may not exist.
Risk Taking Behaviour and Peer Influences
Social and environmental influences play a significant role in shaping adolescent brain development. Peer relationships, family dynamics, cultural norms and socio-economic factors all impact the neural pathways involved in social cognition, empathy, and identity formation. Adolescents are particularly sensitive to social feedback, comparison, and peer influence, which can influence their attitudes, behaviours, and self-perception.
What their peers think about them is critical and a great source of stress. This causes adolescents to act impulsively or make silly decisions to fit in with their friends.
Melatonin: Changing Sleep Patterns
Adolescent brains typically produce melatonin later in the day. It can be up to two hours later than adults or children. As we age, melatonin is secreted earlier in the evening which is why parents are sleepy early than their teenagers. The delayed release results in teens staying up later and struggling to arise in the morning as they still have melatonin lingering in their bloodstream. At this age they need 9-10 hours’ sleep a night.
Tips to Foster a more Effective Relationship with your Adolescent.
Active Listening: Practice listening rather than problem solving. Give your full attention, validate their feelings and refrain from interrupting or jumping to conclusions. Try not to be judgmental or critical, adolescents need your love and acceptance.
Empathy and Validation: Try to see the situation from your teen’s perspective and empathise with their feelings. Understanding their point of view can help strengthen connections and facilitate more productive conversations. Feeling heard and validated helps calm our nervous system, allowing us to move onto problem solving if appropriate.
Set Clear Expectations: Set clear boundaries and behaviour expectations, however, involve your teen in this process. This allows them to feel a sense of ownership and responsibility.
Encourage Independence: Support your teen’s quest for independence by giving them opportunities to make decisions and solve problems on their own. Offer guidance when needed or asked but allow them space to learn and grow. Understand that your teen isn’t rejecting you but finding their way in the world, which is an important part of becoming an adult. Try to detach from their behaviour and not to take it personally.
Open Communication: Create an environment where open communication is encouraged and valued. Be approachable and non-judgmental so your teen feels comfortable discussing sensitive topics with you. Let them know that no topic is off limits. Give them information when required but don’t lecture.
Model Healthy Coping Strategies: Demonstrate healthy coping strategies for managing stress and emotions. Your teen will learn by example, so modelling effective techniques can help them develop their own skills. Be the calming force. It takes 90 seconds for an emotion to be triggered, to peak and start to fade, provided you don’t fuel it. Take some breaths and pause before your respond.
Celebrate Progress not Outcomes: Acknowledge your teen’s efforts no matter how small. Positive reinforcement can boost their self-esteem and motivation.
Sleep: Let them catch up on sleep where possible to restore sleep deficits.
Encourage Safety and Safe Risks: Let them know you will always be there if they get into difficult situations or want to come home, regardless of the place and time. Help them find safe ways to explore risks such as sports.
Aim for Influence Rather than Control: The harder you try to control teenagers, the more they will push against you. Make it easy for them to come to you when they need support. They will decide how much they tell you, the influence you have and how much they involve you in their lives. Try to work alongside them to negotiate boundaries and expectations.
Seek Professional Help When Needed: A psychologist or counsellor can assist if you encounter persistent challenges or concerns with your teen’s behaviour. Professional support can provide valuable insight and strategies for navigating difficult situations.
Finally, be patient and compassionate to yourself and your adolescent. This is a challenging time for all, and they need your support more than ever. Remember mistakes will occur and try not to take their behaviour personally. This is a time of increased learning, curiosity, independence, and exploration; so, buckle up and hang on for the exhilarating roller coaster ride of adolescence!
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