Helping your teen manage stress

If you have a teen in your life, you know that they experience stress, just like you. But the causes of their stress may be different from things that affect adults. For example, school challenges, peer issues, and certain body image concerns are areas unique to a teen. These are very real stressors for a teen and should not be ignored or discounted.

While some stress is normal, being under stress for too long can have a negative effect on mental, emotional, and physical health. It can lead to trouble concentrating, anxiety, irritability, and changes in sleep patterns. This may lead to unhealthy behaviors, such as using drugs or alcohol. It also prevents them from living their best lives.

Ways you can help

• Model healthy coping skills. No matter their age, children are watching what you do. Be a role model. Learn and practice healthy stress management skills yourself. You don’t have to overhaul your life – start with something easy to do, like daily meditation or walks.
• Listen like it matters. Because it does. If your teen comes to you, be ready to give them your full attention. Try to listen from their perspective (not from yours) and ask questions if you don’t understand something. Above all, don’t judge or lecture.
• Encourage social activities. Just like staying connected is important for adults, teens need their tribe. Healthy, well-grounded friends are important. Help your teen find and participate in enjoyable social activities with other kids. This can be anything from sports to book clubs. But be sure these activities don’t add to their stress. Fun and relaxation is key.

Keep your eyes and ears open for signs of stress in your teen. Look for changes in their behavior. For example, changes in sleep, eating, grades, and moods can all indicate unmanaged stress. If you or your teen feel that professional help could help, don’t hesitate to find a mental health professional. They can help both you and your teen manage stress in a healthy way.

Tips for teens

• Make sure to get regular physical activity and sleep.
• Connect with friends that you trust and have a positive influence on you.
• Find healthy ways to relax, like reading, listening to music, drawing, etc.
• Have realistic expectations for yourself and those around you.

TRY IT

Deep breathing is easy to do. And it is one of the best ways to decrease stress on the spot. If they’re willing, practice deep breathing with your teen. It may benefit both of you! Here are the steps:

1. Sit or lie down in a comfortable position.
2. Put one hand on your abdomen.
3. Slowly inhale (breathe in) through your nose; your belly should push out at the same time.
4. Exhale (breathe out) through your mouth; your belly should pull in at the same time
5. Repeat 3-5 times.

If you or someone you know is thinking about suicide or is in crisis, get help right away. If you or a loved one is having a mental health or substance use crisis, call or text 988 to connect with the 988 Suicide and Crisis Lifeline. If you have an immediate, life-threatening emergency, call 911.

Sources:

1. Centers for Disease Control and Prevention: Anxiety and Depression in Children. Accessed December 10, 2021. https://www.cdc.gov/childrensmentalhealth/depression.html Opens in a new window.
2. National Institute of Mental Health: 5 Things You Should Know About Stress. Accessed December 10, 2021. https://www.nimh.nih.gov/health/publications/stress/index.shtml Opens in a new window.

Last updated: December 20, 2021

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