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Giving advice to your teenage self can improve your wellbeing
Last reviewed: 02.07.2025
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Asking young people to give advice to themselves during their teenage years can have a positive impact on their self-esteem, resilience and mental health, according to new research from the University of Surrey published in the journal Cogent Psychology.
The researchers used a unique "think-aloud-with-photos" method on 42 people aged 20 to 24, where they thought out loud while looking at a photograph of themselves as teenagers.
Many participants advised their younger selves to be patient and embrace change and uncertainty. Others advised letting go of bad relationships and setting clear boundaries in future interactions.
Professor Jane Ogden, co-author of the study from the University of Surrey's School of Psychology, said: "In a world that tends to categorise young people as fragile, our research shows that they are, in fact, deeply complex individuals trying to navigate a rapidly changing world, often under constant surveillance online.
"Our research provides an important roadmap for the journey from adolescence to adulthood, offering practical guidance that can help young people strengthen their social connections, secure their personal identity and improve their emotional health.
"These insights are valuable not only for the young people themselves, but also for the educators, counsellors and mental health professionals who support them, pointing to key areas where targeted support and guidance can make a significant impact."
Reflecting on their teenage years, participants learned three key lessons:
- Create a safe space: Participants reflected on the importance of choosing supportive friends and leaving toxic relationships to protect their well-being. They also emphasized the need to set clear boundaries and stand up for themselves, which is important for maintaining mental health and self-esteem.
- Look around and see things from a different perspective: Participants encouraged their younger selves to broaden their horizons by realizing that everyone faces challenges and that they are not alone in their struggles. They also recognized the importance of judging themselves for their actions and character, not their appearance, and resisting social labels that try to define them.
- Look within and trust yourself: Participants emphasized the importance of listening to their intuition and taking care of their emotional needs, focusing on personal growth without comparing themselves to others. They learned to see both successes and failures as opportunities for growth, to overcome difficulties, and to accept each experience as part of their development.
Professor Ogden continued: "There is a real opportunity to expand our research into this type of intervention to include a wider range of voices from different backgrounds. This could be important for understanding the unique developmental pathways of young people. Advocating for policies that embed these insights into educational and community programmes would ensure more tailored and effective support for each young person as they navigate the complexities of growth and change."