new year, New me? vision board edition

Did you know that vision boarding is such a fun, meaningful exercise in goal setting, emotional regulation, and nurturing hope. For teens struggling with anxiety and depression, the practice of making a vision board can offer surprising benefits. I’ve found that encouraging creative and reflective activities can significantly impact their mental health. I ask my clients to create one during our first couple sessions, and with that I learn about them and what their goals for the future are.

Anxiety and depression often leave teens feeling overwhelmed and stuck.

The future can seem uncertain, which heightens feelings of helplessness. Vision boards help shift that perspective by encouraging teens to visualize positive goals and dreams. By selecting images, words, and symbols that represent their aspirations, they begin to paint a more hopeful picture of what’s possible. While this seems like just a fun, minuscule activity, it actually provides direction and motivation during times when they are drowning in the sorrows of anxiety and depression!

This process promotes mindfulness, and not only creating, but reviewing the vision board, is a great coping skill! The intentional focus on goals – whether personal, academic, or social – grounds them in the present moment, steering attention away from whatever spiraling negative thoughts they're currently feeling. By giving a teen something to look forward to in life, they are able to make the necessary steps to achieve their goals.

I specialize in working with teens in NJ, FL, and VT.

And it’s no secret that teens in high school struggle with self-doubt and low self-esteem.

Vision boards serve as a visual reminder of their strengths and potential. When they see their goals displayed regularly, it reinforces the belief that they are capable of creating meaningful change in their lives. Not only goals, but my teens add positive affirmations and other uplifting quotes to their boards to remind themselves daily that they can do ANYTHING that want to do! This boost in self-esteem can have a ripple effect, inspiring them to take small but important steps toward their goals. Over time, as they achieve milestones – even if they’re minor – the sense of accomplishment helps reframe negative self-perceptions. Teens are encouraged to dream big and think optimistically, reinforcing a more positive outlook on life. This mental shift is essential in combating depressive thoughts that often emphasize their limiting beliefs. By focusing on what they want to happen rather than what they fear, teens begin to create a healthier mental landscape.

As we are at the start of a new year, I encourage teens and their families to set aside time to create vision boards together. It’s a low-pressure, engaging activity that can spark important conversations and cultivate hope for the future. By incorporating this practice into their lives annually, teens develop a habit of goal setting and positive visualization – both of which are essential tools in managing mental health. Think of this as me assigning you ‘homework’-- teens who engage in this process with others, whether it be friends or family members, often find joy and solidarity in sharing their goals and aspirations. This connection helps combat the isolation that frequently accompanies anxiety and depression. Additionally, the creative nature of vision boards provides an outlet for self-expression, allowing teens to communicate emotions and desires that may be difficult to articulate verbally!

Vision boards might seem simple, but their impact on a teen’s emotional well-being can be profound. For those navigating anxiety and depression, they offer a pathway toward hope, empowerment, and growth – one image at a time!