How Small Acts of Joy Can Improve a Teen’s Mental Health
How Small Acts of Joy Can Improve a Teen’s Mental Health
We tend to think teen mental health needs big solutions. Therapy, medication, school programs, years of work. Those things matter, and they help. But there's a smaller, quieter piece of the puzzle that gets overlooked constantly: joy. A real, unexpected, no-strings-attached moment of joy can do more for a struggling teen than we usually give it credit for.
At the BeLikeTommy Project, joy is our entire mission. We create joyful experiences for youth ages 10 to 18 who have faced hardship, especially those most vulnerable to exclusion, discrimination, and the anxiety and depression that are becoming more common at younger ages. Here's why we believe small acts of joy aren't just nice. They're necessary.
BeLikeTommy Olympic Speedwalk 2026 Participants | Mound, MN
The Short Answer
Small acts of joy can improve a teen's mental health by reducing stress in the moment, reminding an isolated teen that they matter, and building the kind of positive memory and connection that supports long-term resilience. It's not a replacement for professional mental health care, but it's a meaningful, low-barrier way to support a teen who's struggling.
Why Joy Matters More Than We Assume
Teens dealing with hardship, whether it's exclusion, bullying, grief, or family stress, often spend a lot of mental energy just getting through the day. That constant vigilance is exhausting, and it can make the world feel like it's only ever asking something of them.
A moment of genuine joy interrupts that pattern. It doesn't erase what a teen is going through, but it gives their nervous system a break, and it sends a quiet but powerful message: someone thought of me, and this moment was just for me.
What "Small" Actually Means
You don't need a grand gesture to make an impact. Some of the most meaningful moments of joy are small by design.
Being included, like being invited to sit with a group at lunch or asked to join a game
Being celebrated, such as a birthday that doesn't get overlooked
Being surprised, in a good way, like an unexpected outing or gift that says someone was paying attention
Being seen, through a genuine compliment, a note, or simply someone remembering something they said
Having fun without an agenda, time that isn't about grades, chores, or responsibility, just enjoyment
None of these require a huge budget or a perfect plan. They require attention and intention.
BeLikeTommy 'Be Kind' and 'Be Joyful' yard signs lining a Minnesota neighborhood street
The Mental Health Impact of Feeling Like You Belong
Isolation is one of the biggest risk factors for anxiety and depression in teens, and it works in both directions. Teens who feel excluded are more vulnerable to poor mental health, and teens already struggling often withdraw further, which deepens the isolation.
Joyful experiences, especially shared ones, work against that cycle. Something as simple as a day spent doing something fun with people who showed up for them can remind a teen that they belong somewhere. That sense of belonging is protective. It doesn't fix everything, but it gives a teen something solid to hold onto.
How BeLikeTommy Puts This Into Practice
This mission exists because of Tommy Nash, who was only 14 when the world lost him to sudden cardiac arrest. Tommy had a gift for making people feel seen, whether that meant a genuine compliment to a stranger or simply showing up for someone who needed it. That's the model we build every experience around.
Where other organizations focus on providing food, clothing, or shelter, and that work is essential, we saw a different gap. A teen's basic needs can be met and they can still feel invisible. So we focus on the thing that often gets left out: a birthday party, a day on the lake, a moment created just for them, with no other agenda than joy.
What You Can Do Right Now
You don't need to run a nonprofit to apply this. If there's a teen in your life who's had a hard stretch, a small, intentional act of joy this week could matter more than you know. And if you know a teen who could use something bigger, that's exactly what nominations are for.
Visit www.beliketommy.org to nominate a young person for a joyful experience, or email us at info@beliketommy.org with questions. 💛
Frequently Asked Questions
Can small acts of joy really improve a teen's mental health? Yes. While they aren't a substitute for professional mental health care, small joyful moments can reduce stress, counter feelings of isolation, and reinforce a teen's sense that they matter and belong.
What are examples of small acts of joy for teens? Examples include being included in a group activity, having a genuinely celebrated birthday, receiving an unexpected surprise or outing, being given a sincere compliment, or simply having fun with no other agenda attached.
Why does belonging matter for teen mental health? Isolation is a major risk factor for anxiety and depression in teens. A strong sense of belonging is protective and can help buffer against the effects of hardship, exclusion, or ongoing stress.
How does the BeLikeTommy Project create joyful experiences for teens? BeLikeTommy provides individually tailored joyful experiences, such as birthday celebrations or outdoor adventures, for youth ages 10 to 18 who have faced hardship and are especially vulnerable to exclusion or discrimination.
How can I nominate a teen for a joyful experience? Visit www.beliketommy.org to submit a free nomination, or email info@beliketommy.org with any questions before you do.
