Navigating the Teenage Winter Slump: New Year's Mental Health Strategies | Teens: No Cap Ep.29

Welcome back to Teens Uncharted! 🎙️ I'm your host, Charity Chafee, LMHC, a teen specialist and licensed mental health counselor.

In this solo New Year's special, recorded on January 1st, 2026, we dive deep into why January through March is one of the most challenging times for teenagers. We discuss the perfect storm of post-holiday letdown, academic pressure, seasonal affective disorder, and few breaks.

In this episode, you'll learn:
➡️Why referrals for teen mental health services spike in January/February.
➡️How to reframe "New Year, New Me" goals into realistic, manageable plans for teens.
➡️The importance of letting teens lead the conversation about their struggles (and how to do it without invalidating them).
➡️A practical guide to implementing "Mental Health Days"—why they're crucial and how to structure them effectively with your teen.
➡️Preventative crisis planning: Why every teen and family should have a plan before a crisis hits.
➡️Creative, out-of-the-box coping skills for beating the winter blues.

Whether you're a parent, therapist, school counselor, social worker, or educator, this episode is packed with actionable strategies to support the teens in your life through the toughest stretch of the year.

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⏱️ Timestamps:
00:00 - Welcome & Introduction
01:43 - Why Jan-Feb-Mar is So Hard for Teens
06:06 - Rethinking New Year's Resolutions with Teens
10:28 - Letting Teens Lead the Conversation
14:36 - The Power of Mental Health Days
19:17 - School Support (IEPs/504s) & Seasonal Coping Skills
22:05 - MUST-HAVE: Preventative Crisis Planning
27:52 - Final Thoughts & Encouragement

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