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Free Mind

Free Mind: How We Help Teens Choose Healthy Coping

Free Mind is a youth-focused campaign that encourages short, honest conversations between teens and trusted adults about mental health and substance use. These early, stigma-free talks help shape healthy choices, build resilience, and lay a foundation for long-term prevention.

What is Free Mind?

The Free Mind campaign was created to raise awareness about the connection between youth substance use and mental health.

The goals of the Free Mind campaign are to:

  • Prevent substance use initiation, substance use, overdose, and related harms among youth.
  • Educate youth on specific risks related to substance use, addiction, and overdose.
  • Articulate the impacts that mental and behavioral health issues have on youth as they relate to substance use, prescription drug misuse, overdose, and addiction.
  • Encourage youth to take responsibility for the aspects of their lives within their control and make healthy decisions.
  • Equip those who influence youth with tools and information to help effect positive change.


Through nationwide discussions with youth and their parents/caregivers, CDC discovered that youth were more comfortable discussing the topic of mental health than substance use, even though they had a thoughtful understanding of the link between the two. When talking about substance use in connection with mental health, there was more openness on both topics, including the difficulty of asking for help and talking to friends and family about their struggles with these issues. These discussions resulted in a clear need for more resources and awareness about substance use and mental health challenges for youth and their parents/caregivers.

Amplify the campaign in your community.

988 Lifeline Information
Get Smart About Drugs
Find Resources

A youth-focused campaign connecting teens and families to mental health, substance use, and overdose-prevention resources

CDC’s Free Mind: It’s Okay Not to Be Okay

“It’s okay to not be okay,” a key appeal to youth from CDC’s newest campaign effort to connect young people to resources on mental health, substance use, and drug overdose prevention. In support of this mission, CDC has launched the Free Mind campaign —a research-based initiative designed to educate youth on the impact of substance use and promote open conversations with their parents and caregivers about mental health challenges.
 
Recognizing that substance use disorders can co-occur with mental health conditions like anxiety and depression, it is essential to provide teens with the tools to navigate these challenges. Breaking the stigma surrounding mental health and substance use can encourage more young people to seek the support they need and help to prevent overdose deaths. Learn more about the Free Mind campaign by visiting www.cdc.gov/freemind.
 
If you or someone you know is struggling, call or text the Suicide and Crisis Lifeline at 988 for free and confidential support.
988 Lifeline Information

How You Feel Affects How You Function

Mind–Body: One System, One You

When your body’s off—like when you’re sick or exhausted—school, sports, and focus all get harder. The same is true in reverse: your mental health shapes your energy, attention, and choices.

Mental health challenges and substance use often show up together. That’s called “co-occurring.” People living with a substance use disorder are more likely to have a mental health condition—and people struggling with anxiety, depression, or stress are at higher risk of using alcohol or drugs to cope. Noticing the link early and getting support for both can improve healing, reduce risk, and help you feel more like yourself.

988 Lifeline Information

Small steps, real change

Break Free For Your Future

A few consistent habits can lower your risk and boost your resilience. Try these teen-tested tips to clear your head, stay safe, and build a future you’re proud of. By knowing about the link between mental health and drug use, understanding you have the power to act, and empowering yourself to deal with challenges in a healthy way, you can free your mind from the risk of SUDs and overdose.

Understand your risk.

Mental health challenges are a major problem teens face. From social media to the pressures of school and social life, there’s a lot on your plate. Not to mention the role your surroundings and your support system play in your mental health. We’ve come a long way as a society in our treatment of mental health conditions and SUDs. However, it still can be hard to reach out for help. And it’s even harder when others blame you for these challenges, tell you it’s all in your head, or say you’re just making excuses.

Take action to protect yourself.

It’s important to know that YOU have the power to protect your mental well-being. You have the right to step back from situations or people that are disturbing your peace. It’s also okay to lean on friends and family when you’re struggling. If you feel that you don’t have the support system you need, look for encouragement from trustworthy mental health accounts on social media to give you a daily dose of support. When you take action, it makes a big difference.

Find ways to cope without turning to drugs or alcohol.

There will come a time when you need to deal with the pressures of life on your own. How you choose to deal can have an impact on your mental and physical health in the present and in your future. If you’re dealing with stress, choose to channel your energy into your passions. Be yourself. Do the hobbies and activities that feel right and bring you the most joy. These could be sports, video games, reading, art, spending time with your pets, cleaning — anything that’s positive and puts you in a better mental space.

Recognize you aren’t in this alone.

Nearly all of us will experience a mental health challenge in our life. In a recent survey, 40% of teens reported feeling sad or hopeless,3 and teens who’ve had a major depressive episode were more likely to use illegal drugs or alcohol.4 Coping like this can have lasting consequences. In addition to increasing your risk for developing an SUD, you increase your risk of overdose.

Conversation Starters

A blueprint for better mental health that reduces your risk of overdose. How to start a conversation Their feed looks picture-perfect. They say they’re fine. But you can see through the filter. A teen looks worried while ghostly emojis come out of a cup they are holding. Talking to a friend It can be uncomfortable to talk to a friend about their drug use or mental health but being there for them, and showing that you care, can make all the difference.

Get ready It’s normal to feel anxious or scared about how the talk will go. While you can’t control how your friend will react, there are some things you can do ahead of time to make the conversation easier for both of you.

Think about what you want to say.

Creating a game plan will help you feel more confident in the moment. Write down what you want to say and consider practicing by saying it out loud a few times.

Conversation Starters

Do an activity together.

Listen, Listen, LISTEN Show kids you’re interested in what they have to say. Ask questions and let their responses guide the discussion. Don’t let the script in your head distract you from what’s really being said.

Conversation Starters

Go slow.

Remember that you don’t have to have the entire conversation at once. It’s okay to take it slow and even take breaks if you need them.

Conversation Starters

Be proud of yourself!

It takes courage to be the one to start the conversation. No matter what happens, take pride in showing your friend that you care.

Conversation Starters

Listen without judgment, and if they’re struggling, guide them to a trusted adult or 988 for help.

Have the talk

Opening up can feel awkward, but a calm, judgment-free chat tells your friend they’re not alone and it’s safe to share.

  • Let them lead. Ask open questions, listen without judgment, and show you’re there even if you don’t have answers.

  • Validate, don’t fix. Empathy matters; remind them it’s okay to ask for support and that you’ll stand with them.

  • Guide to help. Suggest a trusted adult (parent, coach, teacher, counselor) or contacting 988 for confidential support.

 

Keep It Going

Support is a process, not a one-time talk—small check-ins build trust and make next steps easier.

  • Plan a check-in. Treat this as the first of many talks; set a time to follow up and see how they’re doing.

  • Share resources. Offer hotlines, school supports, or local services and help them reach out if they’re ready.

  • Be patient. If it didn’t go as planned, that’s okay—try again later and keep the door open.

Conversation Starters

Parent and Caregiver Resources

As a parent or caregiver, it’s important to understand how teens can be affected by substance use and mental health challenges—and how these two issues may be connected.

By educating yourself, you can share what you learn with the teens in your life, be better prepared to answer their questions, and know how to help them find trustworthy resources.

There’s a connection between teen substance use and mental health challenges

The connection between substance use and mental health has not always been well understood. But recent research shows that these issues can go hand in hand.

Teens may use alcohol and other substances to help them cope with mental health challenges like stress, anxiety, and depression. Over time, ongoing use can lead to a substance use disorder (SUD). Substance use disorder (SUD): The frequent use of alcohol and/or drugs that causes problems in daily life.

Using substances can also affect teens’ mental health and contribute to the development of some mental health conditions

Learn More About Teen Substance Abuse

By the Numbers: Teen Mental Health at a Glance

What recent surveys show about stress, sadness, and risk

Reports of poor mental health among teens have climbed over the past decade. In 2023, four in ten high school students said persistent sadness or hopelessness led them to stop regular activities—signaling real impact on school, sports, work, and relationships. The same survey offers a closer look at day-to-day experiences and behaviors.
Among high school students, in the last 30 days:

29% reported experiencing poor mental health

Nearly one in three teens felt ongoing anxiety, stress, or sadness that disrupted sleep, school focus, and daily life—clear signs that early support and coping skills matter.

22% drank alcohol

About 1 in 5 used alcohol in the past month, increasing risks for injuries, unsafe decisions, and worsening mood or anxiety symptoms.

17% used marijuana

Roughly 1 in 6 reported use, which can affect attention, memory, and motivation—especially during critical years for learning and brain development.

4% misused prescription opioids

A smaller but serious group took pain meds not prescribed to them or in unsafe ways, increasing overdose risk and underscoring the need for safe storage and trusted support.

Steve, Arizona

“It’s not about what has happened in the past. You need to be aware of it, but you need to focus on what you can do and help to change it going forward.”

Laura, Maryland

"Connection is the best prevention and recovery strategy for mental health and substance use issues."

Jasmine, North Carolina

“I want [my daughter] to know that she can come to me, and she can talk to me about anything. … [I tell her] if you feel like you need to tell me, just tell me, and we can go from there.”

What parents and caregivers can do

Learning about and proactively supporting protective factors—like positive relationships, strong sense of self, and community involvement—can help teens stay healthy.3 At the end of the day, it all starts with connection.

Educate yourself about substance use and mental health issues.

Having a strong knowledge base will help you handle tough questions. It can also help you find a list of reliable resources to share with your teen. Start with learning about the kinds of substances teens may use.

Teen Substances

Have honest conversations with your teen.

Talking with your teen about their mental health can help create a real connection and even help prevent substance use. Real talk makes a real difference.

Real Talks

Lead with compassion.

Fostering open communication can make teens feel more comfortable coming to you when they have questions or need support. You don’t have to be “with it” to get it.

Create a judgement-free zone.

By checking in with your teen regularly, you can keep the conversation going and help protect them against the pressure to use or misuse drugs and alcohol.

Concerned about someone’s
well-being?

Call The Crisis or Suicide Hotline at 988 or 1-833-944-4673
The Wisconsin Addiction Recovery Helpline can help you find local services and support. It’s free, confidential, and available 24 hours a day.

988
Call 1-833-944-4673
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This website is supported by the Office of National Drug Control Policy (ONDCP) and the Centers for Disease Control and Prevention (CDC) of the U.S. Department of Health and Human Services (HHS) as part of a financial assistance award funded by ONDCP. The contents are those of the author(s) and do not necessarily represent the official views of, nor an endorsement by, ONDCP, CDC/HHS, or the U.S. Government.

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