How Hormones Affect The Teenage Brain

Let’s be honest, being a teenager can feel like living in a soap opera that you did not audition for. One minute everything is fine, the next you are crying because your toast burned or you can't find your hoodie.

Parents are confused, teachers are exhausted, and teens are just trying to survive what feels like an endless ride of emotions, growth spurts, and mood swings.

So what is really going on inside the teenage brain? Why does everything feel so intense during these years? The answer lies in one powerful word: hormones.

During puberty, they take the wheel, influencing everything from mood and motivation to sleep and confidence.

So I'm regressing and looking back to unpack how hormones affect the teenage brain, mental health and emotional balance, and most importantly, how parents, carers, and teens themselves can better navigate the chaos with understanding, compassion, and a few practical tools.

How Hormones Affect The Teenage Brain:

Understanding Puberty and Hormonal Changes

Puberty is not just about physical changes; it is a comprehensive transformation that affects nearly every system in the body, particularly the brain.

During this time, the body begins producing higher levels of estrogen, progesterone, and testosterone, which help develop sexual characteristics but also influence emotions and thought patterns.

These hormones affect parts of the brain responsible for:

• Emotional regulation

• Impulse control

• Motivation

• Decision making

• Sleep patterns

In short, teenagers are not “overreacting”; their brains are literally rewiring themselves . Think of it like upgrading an old computer while still trying to use it at the same time. There are going to be a few glitches along the way.

Physical Changes and Confidence

Let’s start with the obvious. Puberty comes with visible changes, new hair, acne, voice shifts, growth spurts, and body shape changes. And in a world obsessed with comparison, that can be a lot to handle.

Confidence can plummet as teens try to make sense of their changing appearance while also dealing with social pressure, school stress, and social media filters that make everyone look flawless.

Building body confidence during this time is not easy, but small steps help. Encourage your teen to focus on what their body can do rather than how it looks. Remind them that everyone’s timeline is different. Comparing their chapter 2 to someone else’s chapter 10 will always make them feel behind.

It also helps to surround them with positive influences, clubs, creative hobbies, and supportive friendships that focus on shared interests rather than appearance. That sense of belonging can buffer the self-doubt that so often comes with adolescence.

Hormones and Mood Swings

The stereotype of moody teenagers exists for a reason, and it is not their fault.

As hormone levels fluctuate throughout puberty, the brain’s emotional control centre (the amygdala) becomes extra sensitive. That means feelings are experienced more intensely, and reactions can be fast and fiery.

A comment that might have been shrugged off before puberty can suddenly feel like a personal attack. Tears appear out of nowhere, irritation spikes over small things, and joy can switch to frustration in seconds.

Mood swings are not always fun to deal with, but they are a normal part of development. They are also a signal, a way for the body and brain to process big changes and emotions.

If you are supporting a teenager, remember: patience beats punishment. A calm space to talk (or not talk) is far more effective than lecturing.

💡 Tip for teens: Try tracking your emotions using the Mood Calendar in the Discovery Journal. It lets you record how you feel each day and start spotting patterns, like how sleep, stress, or your cycle affects your mood. Over time, you start to see what triggers your highs and lows, which makes them much easier to manage.

The Discovery Journal's Mood Calendar

Discovery Journal - Green

From£24.99

Buy Now

Find out more

Irritability and Frustration

One of the most common side effects of hormonal shifts is irritability. Things that never used to bother you suddenly feel unbearable, from noisy siblings to slow WiFi.

Testosterone and estrogen both influence areas of the brain that control patience and response to stress. Combine that with school pressure, social life, and identity changes, and it is no wonder many teens feel like they are always at the boiling point.

Creating routines can help. When life feels unpredictable, small habits, like consistent mealtimes, study blocks, or bedtime rituals, give the brain a sense of order.

If you are a parent, try not to take every eye roll personally. Sometimes the best support is quiet understanding and gentle reminders that everyone has bad days, not just teenagers.

Sleep Struggles

Ah, yes, the great teenage bedtime debate.

Why do teens have trouble sleeping?

(Percentage of parents reporting their teen has trouble falling asleep or staying asleep)

• Won't get off electronics/social media/phone 56%

• Irregular sleep schedule due to homework/activities 43%

• Worry about school 31%

• Worry about social life 23%

• Health problem/medication 10%
  

Puberty actually shifts the internal body clock, meaning teens naturally feel tired later at night and need to sleep in longer. The problem? School schedules rarely match this rhythm.

Add in social media scrolling, group chats, and streaming binges, and it is no surprise that most teens are running on fumes.

Poor sleep affects mood regulation, concentration, and memory, all of which are already under pressure thanks to hormonal changes.

Encourage a calming night routine: dim lights, no screens before bed, and maybe some gentle journaling or stretching to wind down.

🪶 Try pairing bedtime journaling with the Discovery Journal, which includes prompts for reflection and grounding before sleep. It is a simple way to clear mental clutter and help the mind settle before rest.

Discovery Journal - Purple

From£24.99

Buy Now

Why do teens have trouble sleeping?

(Percentage of parents reporting their teen has trouble falling asleep or staying asleep)

• Won't get off electronics/social media/phone 56%

• Irregular sleep schedule due to homework/activities 43%

• Worry about school 31%

• Worry about social life 23%

• Health problem/medication 10%
  

Appetite and Body Image

During puberty, appetite often fluctuates wildly. Hormones like leptin and ghrelin (which regulate hunger) are adjusting to a new rhythm, meaning some days teens may feel ravenous and other days barely hungry.

At the same time, body image pressures can peak. With social media setting unrealistic standards, teenagers may start to link their worth to appearance or food choices, which can quickly spiral into unhealthy patterns.

Encouraging a balanced view of food helps. Instead of focusing on “good” or “bad” foods, talk about energy, nourishment, and what makes them feel strong. It is also important for adults to model healthy behaviour. If teens see parents constantly dieting or criticising their own bodies, they absorb that mindset too.

And remember: most eating disorders begin in adolescence. Open conversations about food, stress, and emotions are vital.

Hormones, Stress, and Anxiety

As hormone levels rise and fall, the stress response system becomes more sensitive. Teens might feel anxious about situations that never bothered them before.

Exams, friendships, social media, and body image can all add fuel to the fire. The pressure to “have it all figured out” can feel crushing, even though their brains are still developing.

Helping teens manage stress starts with teaching awareness, noticing when their body is showing signs of tension before it spirals.

Spotting where anxiety is being triggered can go a long way to managing it and being able to identify when anxiety is most likely to strike.

The Discovery Journal is designed with this in mind, building up patterns of behaviour by recording interactions, moods and activities.

Learn more about the Discovery Journal from a recent blog: Journaling for Mental Health: How to Start (Even If You’ve Never Tried Before)

Supporting Teen Mental Health During Hormonal Change

Now that we understand how hormones shape mood and behaviour, let’s look at ways to support mental health during this stage.

1. Keep Communication Open

This one is easier said than done, but it is essential. Teenagers often feel misunderstood, and the more they sense judgment, the less they will talk. Ask open questions, listen without interrupting, and resist the urge to fix everything immediately. Sometimes they just need to vent and know that you are on their side.

2. Encourage Journaling

Writing things down can help teens process emotions and spot triggers for stress or sadness. The Discovery Journal is perfect for this. It is designed to guide young people through reflection and emotional tracking in a non-intimidating way. Unlike a blank notebook, it includes prompts and tools that make journaling approachable, even for those who are not naturally into writing.

3. Model Self-Care

Teens are watching even when they pretend not to be. If they see adults practising self-care, setting boundaries, and managing stress in healthy ways, they are more likely to do the same.

4. Professional Support

If mood changes seem extreme or persistent, therapy or counselling can help. Most schools and colleges now have counsellors who specialise in adolescent mental health. Private therapy or online counselling can also offer valuable tools for managing anxiety, low mood, or overwhelm.

You can search for registered therapists in your area through the BACP directory (British Association for Counselling and Psychotherapy).

5. Teach Grounding and Mindfulness

Simple grounding techniques, like focusing on breathing, sensory awareness, or using mindfulness apps, can help teens calm their nervous system when anxiety peaks. These skills are invaluable during hormone-driven stress.