Puberty is a developmental period when sex hormones cause physical and emotional changes. During this period, it is normal for you to feel out of control and experience mood swings. Don't feel hopeless. Learn more about the changes your body will undergo and how to deal with these hormonal fluctuations. Adopting a balanced lifestyle will also help you feel in control of yourself!
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Part 1 of 4: Dealing with Emotional Fluctuations
Step 1. Learn how to control mood swings
Emotional fluctuations are considered normal during puberty. Many teens will experience mood swings at some point during puberty. However, there are ways to control emotions. Here are some tips that can help you:
- Take a moment to calm down. Try to take a deep breath and exhale slowly.
- Cry. It's okay if you want to cry, sometimes it just makes you feel relieved. Letting go of emotions once in a while can be very helpful. However, if you are constantly crying or are always sad, talk to your parents or doctor.
Step 2. Set aside some free time
As a teenager, you may have to deal with new academic responsibilities, a change in your circle of friends, and more extracurricular activities. All of this can overwhelm you. If you're feeling stressed, take some time to cool off and enjoy one of the following activities:
- Watch a funny show.
- Ride on the swing at the playground.
- Listen to your favorite songs.
- Enjoy a bubble bath.
- Play a musical instrument, such as the piano.
- Test your karaoke skills on sites like YouTube.
Step 3. Start journaling
Putting feelings and emotions into writing can be therapeutic. Often times, after writing the problem down on paper, you can put it in better context. Maybe you will see that the problem is not as serious as you think. Writing activities can help you relax and express your creativity at the same time.
Step 4. Ask for advice from those closest to you
Some friends may feel the same way. Talk to them to get an idea of how they handled the situation. A parent or other trusted adult may also be a good source of reference. They all make it through adolescence and can help you deal with emotional fluctuations. Letting go of feelings will be healthy for you.
Step 5. Choose friends wisely
You and your friends will most likely influence each other. During this period of hormonal changes, it's best to hang out with friends who are supportive and will encourage you. Avoid friends who are involved in drugs, alcohol, or other illicit activities.
Step 6. Practice good manners in relationships
As you go through hormonal changes during puberty, it's natural to be attracted to the opposite sex. This is normal! Before engaging in sexual behavior, consider talking to a trusted friend, partner, or school counselor about the advantages and disadvantages of engaging in early sexual activity. If you decide to have sexual activity, use a condom to prevent the spread of sexually transmitted infections (STIs).
According to the Centers for Disease Control and Prevention (Centers for Disease Control and Prevention) America, abstaining from sexual intercourse of any kind, whether vaginal, anal or oral is the single most effective way to avoid STIs
Part 2 of 4: Controlling Physical Change
Step 1. Keep exercising
Even though your body goes through tremendous changes and feels different, it's important to keep exercising. Learning to adjust to new body conditions is important. When you exercise, your body releases more beta-endorphins, hormones that can reduce stress and make you feel better.
- Understand that you may have more difficulty practicing certain sports than before. For example, if you were a skateboarding star before puberty, you may find it harder to jump because of the weight gain. Do not worry. Almost everyone experiences it. Talk to a trainer about how to adjust to a new physical condition.
- Physical activity also helps young women cope with menstrual pain. If you're worried about exercising while on your period, read this article for more information.
Step 2. Update your outfit
You will need new clothes as you get taller. Take the time to think of a new style. Maybe you want to appear more mature. For young women, this is also a good time to learn about bras. Ask your mom, older sister, or friend for help. Most department stores or lingerie stores also have specialists who can help you find the right type and size of bra. For young men who like to exercise, ask a trainer for advice about buying an athletic cup.
Step 3. Eat healthy foods
As your body grows, it's important that you eat fruits, vegetables, protein, and whole grains. As much as possible avoid nutrient-poor foods. Know that you may be hungry all the time because your body uses energy to grow. It's okay if you want to eat snacks, but try to choose healthy foods like a variety of dried fruit or yogurt instead of chocolate or chips.
- Don't skip breakfast. You need energy for school.
- Try to eat five servings of fruits and vegetables every day.
- Consume foods rich in calcium and iron such as cheese, milk, and spinach.
- Drink water when thirsty. Dehydration can cause fatigue.
- If you're going to a party and know there's going to be a nutrient-poor meal there, consider having a healthy snack or even dinner before you leave.
Part 3 of 4: Understanding Puberty
Step 1. Understand what puberty is
From the beginning of puberty, the brain stimulates the production of sex hormones, which are secreted by the ovaries in adolescent girls and the testes in adolescent boys. In girls, the body produces more estrogen and progesterone. Boys produce more testosterone. Increased hormone production can cause changes in the body (such as breast development), but this condition sometimes also causes emotional changes. These changes are normal, but they can affect how you feel.
- Girls tend to experience puberty at the age of 8-13 years, while puberty in boys occurs somewhat later, between the ages of 9-14 years. Some children may start going through puberty before or after the above age range. If girls go through puberty before the age of 8 years and boys before 9 years, this condition is called “early puberty”. If your body changes prematurely, talk to your parents or doctor immediately.
- Puberty will stop. Puberty is important to ensure the transformation of a child's body into an adult body, but you will have to wait. Puberty can last between 1.5 years to 5 years. It's hard to know in advance how long puberty will last, but it will definitely end!
Step 2. Understand the physical changes in adolescent girls during puberty
From the beginning of puberty, hormonal changes lead to breast development. The hips will widen and pubic hair will grow. You also become taller. Two years after the onset of puberty, you begin to have armpit hair and a white or clear discharge from your pubic area. Soon you will have your period. Before your period, you may experience premenstrual pain or menstrual pain. You may feel pain in the abdominal area and feel bloated.
- Breasts can develop at a different rhythm. That's not a problem. During this period, the breasts may also be sensitive to touch.
- Your height can increase between 5 to 20 cm.
- Some parts of the body, such as the head and hands, can grow faster than the arms and legs. You may feel physical awkwardness during this period. Do not worry! Your other body parts will also develop!
- Once a month, the uterine lining thickens and then sheds and comes out with additional blood, resulting in menstrual bleeding. Although menstrual pain is normal, if the pain is unbearable, talk to your doctor.
Step 3. Understand the physical changes in boys during puberty
Sex organs begin to develop. The testes and penis will enlarge and pubic hair will begin to grow. In mid-puberty, you will experience a growth spurt. A few years after the onset of puberty, you will notice the appearance of hair all over your body, including your face. This is a good time to learn to shave or care for facial hair. The body will also begin to release testosterone. Erection and ejaculation usually occur at this stage. At 14 or 15, puberty is almost over! The larynx will become clearer and your voice will begin to crack and become lower and deeper.
- One of the testicles may grow faster than the other. This is normal!
- Boys will increase in height by about 10-30 cm. You can continue to grow until you are 18 to 20 years old.
- Testosterone is a sex hormone that triggers sperm production.
- You can have an erection for no apparent reason. If you experience ejaculation while sleeping, don't panic. This is called a "wet dream".
- As your voice changes, your pitch also fluctuates uncontrollably. This condition will eventually stop.
Step 4. Recognize that the brain undergoes changes during puberty
The brain will continue to develop until the age of 25 to 25 years. Brain development during puberty can also be affected by risky behaviors such as sexual intercourse or drug and alcohol use. Know that any risky behavior you adopt during puberty can lead to addiction later in life.
Part 4 of 4: Achieving Balance During Adolescence
Step 1. Set priorities
As you enter your teens, you may want to do a lot of things. You may want to participate in a certain sport or become a star or take up music. Set goals to achieve them and allocate energy in proportion to these activities. You don't have to be a star for every activity. Take the time to discover what your specialty is. Then, do your best for the activity!
- Make a small schedule every week and day. Plan your time wisely and don't try to do too many activities in one day.
- Some priorities are needed, such as doing homework.
- Trying to stay fit and healthy should also be one of your top priorities. That means you need to get enough sleep and eat well.
Step 2. Schedule time for yourself
Even if you have a lot to do, it's important to make time for yourself. Try to set aside about 30 minutes each day to do a favorite activity, such as reading the newspaper, playing the piano, or doing yoga. Take this time to relax so you can return to your activities with more enthusiasm.
- Take half an hour for yourself or as some quiet time before going to school.
- You can set aside half an hour to cool off before getting ready for bed.
Step 3. Set a “SMART” goal
During your teenage years, setting goals will help you feel in control of yourself even if your emotional state may make you think otherwise. Set goals that are “SMART” (Specific, Measurable, Attainable, Realistic, and Timely) or specific, measurable, achievable, realistic, and time-bound. In other words, you need to clearly set goals and determine whether you can achieve them or not.
For example, a “SMART” goal might be to complete a level 5 piano manual before January. If in September you have finished half the book, it means that this goal can be achieved. You can make practical plans and break down goals into small steps. For example, you could try to complete two pages per week. You'll know that you've accomplished that goal if you finish the book
Tips
- Even though you are a girl, there is no harm in understanding the changes that occur in a boy's body. The same goes for boys. We should have compassion for other people.
- Don't make fun of other kids while they're going through this "awkward stage" because the body goes through changes during puberty. Instead, we support each other.
