Topic 4

I wanted to become a coach with the BounceBack program because I believe offering a safe space to discuss mental health and healthy coping skills makes a positive difference in teens’ lives. Mental health challenges can feel overwhelming, especially for teens going back to school and adapting to a new routine. The BounceBack ® program is perfect for teens because sessions can be scheduled around school. 

My favourite part of working with teens is watching them gain confidence in managing their thoughts and emotions. There’s nothing more rewarding than seeing someone realize they have the tools and skills to take control of their low mood and anxiety.

When teens join BounceBack, they can expect a supportive and goal-oriented program that will help them work on building practical skills to manage stress, anxiety, and low mood with a trained mental health coach. BounceBack allows teens to focus on one skill at a time while still receiving support from a trained professional.  

Unlike traditional therapy or counselling, coaches don’t diagnose or provide therapy; instead, we guide teens through evidence-based Cognitive Behavioural Therapy (CBT) style workbooks and help them stay motivated and focused. It’s about empowering them with tools they can use in everyday life.

Managing stress and anxiety is overwhelming! The first step is recognizing what’s in your control and learning how to effectively respond to daily stressors. Teens today are facing more pressure than ever, but small, consistent steps—like setting boundaries with screen time, practicing deep breathing, or breaking tasks into smaller goals—can make a big impact. BounceBack ® also helps teens reframe negative thoughts and challenge unhelpful thinking patterns.  

Most importantly, teens should know they’re not alone. Asking for help is a sign of strength, not weakness.

Each coach has a unique style of coaching, which makes BounceBack ® great! Even though we all have unique coaching styles, we all follow the tried-and-true CBT strategies, such as challenging negative thoughts and relaxation techniques. My approach is to help teens build awareness of their own stress signals—whether that’s trouble sleeping, irritability, lack of motivation, changes in appetite, or not wanting to see friends as much. Together, we explore patterns and the links between their thoughts, behaviours, and physical symptoms, so they can spot when things are starting to feel off. From there, we work on creating realistic routines and using BounceBack ® tools like a step-by-step planner sheet or a thought record to manage these feelings before they escalate. The goal is to build self-awareness and early coping strategies. 

One small but powerful habit that I recommend is taking 5–10 minutes a day to check in with yourself. This can be done through journaling, quiet reflection, or a simple mindfulness exercise. A short pause each day can help you notice how you’re feeling, reset your mindset, and refocus your energy to see what could be causing stress or low mood and how to manage it moving forward. Over time, this habit builds emotional awareness and makes it easier to respond to challenges with intention. It’s a simple practice, but it can make a big difference in managing stress around school, exams, meetings, and more. 

Teens often tell us they feel more in control of their thoughts and emotions after finishing BounceBack ®. Many report feeling more confident in dealing with their symptoms of low-mood and anxiety, setting healthy boundaries with friends and classmates, and handling tough situations at school or home. They also report a reduction in symptoms and improvements in motivation, sleep, and getting out of their comfort zone. Most importantly, they complete the program with so many great tools they can use throughout their lives. 

One of the most effective tools is intentionally planning small, enjoyable, or meaningful activities throughout the week. It helps with low mood, provides structure during stressful times, and gives you something to look forward to. Another powerful habit is practicing how to challenge unhelpful thinking. Sometimes our thoughts can feel like they are uncontrollable, but BounceBack teaches you how to challenge these thoughts and successfully take back control. For parents, creating an open, judgment-free space for conversation about mental health and by modeling healthy coping strategies can be incredibly beneficial for not only their teens, but for them as well. Together, these habits can really strengthen a teen’s ability to navigate stress and maintain emotional balance while in school and long-term.