You'll be surprised to find how much of your mood you can control. When you're a teen, you experience a range of powerful emotions. It's normal to feel sad and frustrated, and important to experience negative feelings, but you can also work on ways to feel happy and positive. This will allow you to better enjoy the experiences you have in your teenage years.  Have a ritual you can engage in when you're feeling down. Maybe there's a TV show that makes you laugh. Maybe there's a song you like to listen to. When you're having a bad day, make a point of taking 15 minutes to yourself to cheer up. Find ways to interrupt a bad mood. If you can't stop feeling down, do something to distract yourself. Play a video game. Read a book. If you're feeling stressed in the moment, focus on your breath. Take a series of deep breaths, paying attention to the air going in and out of your nose and mouth. Focusing on your breath can keep you grounded in the present, preventing your stress from spiraling out of control. Exercising has a lot of benefits. Not only is it good for you physically, a regular exercise regimen can also help elevate your mood. Regular exercise can help put you in a better mental state, allowing you to enjoy your teenage years. Pick a physical activity you genuinely enjoy. You're unlikely to stick to an exercise routine you hate. If you love riding your bike, try to go for a two mile bike ride every day after school. Your teenage years are often a time of insecurity. You may be bombarded with a variety of negative thoughts throughout the day about yourself and your abilities. It's okay to feel bad sometimes, but you do not want negative thoughts to prevent you from pursuing certain activities and goals that allow you to thrive as a teen. Work on editing negative thoughts as they occur.  Identify negative thoughts. Notice when you're feeling bad about yourself throughout the day. When you slip into a negative thinking pattern, make an active effort to resist and reframe your thoughts. For example, you may see...

TL;DR in Indonesian:
Atur suasana hati. Berolahragalah. Edit pikiran-pikiran negatif. Terimalah kekuatan dan kelemahan diri. Sikapi hambatan dengan perjuangan.