10 Ways to Support Your Teen’s Mental Health
By Melody Wright, LMFT
Some days it feels like the world is spinning faster than any of us can keep up. And for teens, the weight can feel especially heavy. Between school demands, pressure about the future, navigating friendships, constant social media exposure, and the endless stream of news…it’s a lot.
As a parent, you might notice your teen pulling away like spending more time in their room, giving one-word answers, or meeting your questions with sass instead of conversation. Maybe they seem moody or unpredictable, and as a parent, it can be hard to watch and not know how to help.
Your teen is in one of the most important seasons of life, discovering who they are, testing boundaries, and trying on different versions of themselves, all while the outside world keeps demanding more and more.
Social media tells them who they should be.
School tells them what they need to achieve.
Friends and family may have expectations too.
It’s no wonder so many teens are struggling with enormous stress, anxiety, and self-esteem. Did you know that, according to Transforming Education, roughly 60% of students report feeling stressed every day?
Here’s the important part: it’s completely normal if your teen is feeling overwhelmed.
Their nervous system is simply responding to stress, like their body is on high alert, bracing for what’s next. For some teens, that can look like giving short, low-effort responses when you try to talk with them, or retreating to their room and sleeping a lot more than usual.
That stress doesn’t just affect their mind; it affects their body too. The good news is that there are ways to support your teen that work with their body, not against it.
Protecting mental health isn’t about ignoring challenges or pushing harder. It’s about learning to regulate their nervous system, build self-esteem, and create space for authenticity, even in a chaotic world.
If your teen seems stressed, withdrawn, or overwhelmed, here are 10 ways you can support them.
10 Ways to Support Your Teen’s Mental Health
1. Help Them Manage Stress Before Big Events
Tests, presentations, and even difficult conversations can really send your teen’s body into overdrive.
One way you can help is by encouraging simple grounding tools.
For some teens, it’s carrying a stone or coin in their pocket and running their fingers over it when they feel nervous.
For others, it’s slowing down to take a few deep breaths together. These little practices might seem small, but they can make a big difference in helping your teen step out of worry and back into the present.
2. Create Space Beyond Social Media
Scrolling through Instagram or TikTok can leave teens feeling like they’ll never measure up.
Instead of focusing only on limiting screen time, invite your teen into something fun that pulls them into the moment, like going for a drive, cooking together, playing a game, or just hanging out doing something they enjoy.
These moments naturally give them a break from scrolling without it feeling like a punishment. You can also model balance by putting your own phone aside during these times, showing that making room for joy and connection matters for everyone.
3. Celebrate Small Wins
Your teen doesn’t need a huge achievement to feel capable.
Confidence grows in little steps.
Pay attention to what they’ve got on their plate, and notice the effort they’re putting in, whether that’s finishing a big assignment, showing up to practice, or even just pushing through a tough day.
When you celebrate those small wins, like saying, “I know that project was a lot, let’s grab ice cream to celebrate”, you’re showing your teen that their effort matters. Those moments of being seen and valued remind them that progress doesn’t have to be big to be meaningful.
4. Support Authentic Self-Expression
Teens often feel pressure to fit in, and it can be hard for them to fully express what they enjoy.
One of the most supportive things you can do is show genuine interest in what lights them up. If they’re into anime or K-pop, watch or listen alongside them.
If they love a video game, grab a controller and play, even if you’re not good at it. If they have a hobby, help them dive deeper, whether that’s booking a concert, visiting a comic store, or signing them up for a class.
When you lean into their interests with them, you’re showing that what matters to them matters to you, and that kind of connection helps them feel valued and understood.
5. Build Predictable Routines
Life can feel unpredictable for teens, and routines bring a sense of stability, but these work best when your teen helps create them. Instead of setting the schedule for them, sit down together and ask questions that guide them toward what feels doable:
“When do you usually have the most energy?”
“Would you rather do your weekly chores on Saturday morning or Sunday?”
“After school, would you want to rest and eat first before homework, or dive right into homework?”
“Based on your schedule, what’s the best day to do your laundry?”
Once you’ve mapped out some rhythms, check back in after a week or two to see how they feel about it. Maybe they’ll realize, “I actually don’t like doing laundry on Wednesdays—I’d rather try Sunday mornings.”
Supporting them in this process not only helps them build routines that stick, but it also shows them they have a voice in shaping how they move through their days. If you would like to learn more about building routines and how they can support with overwhelm, check out our blog, How to Build a Daily Routine to Support Overwhelm.
6. Normalize Rest (Without Guilt)
Our culture often glorifies productivity, but rest is what truly restores the nervous system. Many teens feel like they always need to be “on”, rushing from activities to homework to tests without slowing down. For these teens, it can help to encourage intentional downtime: a nap after a long day, a quiet moment with no expectations, or simply giving permission to pause.
On the other hand, some teens spend a lot of time at home but still struggle to feel rested or motivated. In those cases, it’s worth gently exploring their sleep habits, like whether they’re staying up late and dragging through the day. Sometimes helping them set up a better sleep rhythm is the first step toward more energy and focus.
And in either case, modeling rest yourself, closing the laptop, putting the phone away, or taking a real break, shows your teen that rest isn’t lazy, it’s part of staying healthy.
7. Pay Attention to Social Dynamics
Friendships during the teen years can be complicated.
A hangout that’s fun one day might feel tense the next, and it’s not always obvious to a parent what’s going on.
Instead of labeling certain friends as “good” or “bad,” you can support your teen by creating space to talk about how different interactions make them feel.
That might look like asking gentle questions about conflict, noticing if they seem uneasy after certain social situations, or talking about what it means to feel safe and respected in a friendship.
Over time, these conversations can help your teen build awareness of the relationships that lift them up and recognize when a dynamic might be crossing into unhealthy territory.
We understand that talking with your teen might come with some challenges; that’s why we wrote a blog on ways to navigate those conversations. To learn more, check out Keys to Connection: Navigating Parent-Teen Communication.
8. Connect Mental Health to Nourishment
Teens don’t always connect how what they eat, or how much they sleep, affects how they feel. Skipping meals, relying on caffeine, or staying up late can all make stress and mood swings worse.
You can start these conversations early by talking about what’s good for the brain and body, and why both food and rest are essential fuel.
Encourage your teen to keep balanced meals, hydration, and regular sleep on their radar, not as rules to follow, but as tools that help them feel their best.
9. Model Self-Compassion Over Self-Criticism
The harshest voice many teens hear is their own. When they criticize themselves, their body reacts as if under attack.
Parents, your teen is listening to what you say, how you speak about them, AND how you speak about yourself.
So show your teen what compassion looks like; name your own mistakes gently, highlight their strengths, and encourage them to treat themselves with the same kindness they’d offer a friend.
10. Notice and Celebrate Everyday Joys
Life can feel heavy for teens, and joy often gets pushed aside. But small moments of joy are essential for balance.
Encourage your teen to notice the things that make them smile, laughing at a joke, hearing a favorite song, or watching the sky at sunset. These little sparks remind their nervous system that life isn’t all stress, and that relief and connection still exist even on hard days.
Just as important is creating regular spaces to connect. Since evenings can fly by with homework, dinner, and winding down, think about small rituals that invite conversation, like sitting at the table together without screens, taking a Saturday walk, or using car rides as a chance to catch up.
Some parents even keep a nightly check-in routine, chatting for a few minutes before bed. These rhythms don’t have to be long, but they show your teen you’re available, curious, and ready to listen.
Final thoughts
Parenting a teen today comes with so many unknowns. You want to protect them, but you also know they’re figuring out who they are and learning to stand on their own. It’s not easy watching them carry stress, and it can leave you wondering if you’re doing enough.
What I want you to remember is this…your teen doesn’t need you to have all the answers.
What they need most is your presence, your encouragement, and your willingness to walk alongside them as they navigate this stage of life.
Those small moments of support, listening without judgment, encouraging rest, celebrating little wins, and reminding your teen they’re not alone matter more than you might think. In our household, we talk about being a team: when one person is struggling, the others step in to help carry the load.
That could mean taking care of chores when someone’s sick, or simply being there with love and encouragement on a hard day. When your teen knows your family shows up for each other, even in the tough moments, it reinforces that they are cared for, supported, and never facing things on their own.
And if it feels like your teen is carrying more than they can handle on their own, you don’t have to figure it out alone. Therapy can give them a safe place to process, learn practical tools, and build confidence in themselves.
At Life By Design Therapy™, we have therapists who specialize in working with teens and young adults. Our therapists help them regulate their nervous system, ease the pressure they’re feeling, and step into a stronger sense of self.
Your teen deserves support. And you deserve to feel supported as a parent, too. We’d be honored to walk with you and your teen through this season.
Affirmations to Share with Your Teen
I’m growing a little every day, and that’s enough.
I can handle challenges one step at a time.
Being myself matters more than fitting in.
My voice has value, even if it sounds different from others.
My worth isn’t tied to grades, likes, or achievements.
Additional Resources
**If you’re interested in learning more about mindfulness and living intentionally, check out these books below:
The Conscious Parent: Transforming Ourselves, Empowering Our Children by Dr. Shefali Tsabary
How to Talk So Kids Will Listen & Listen So Kids Will Talk by Adele Faber and Elaine Mazlish
Self-Compassion: The Proven Power of Being Kind to Yourself by Dr. Kristin Neff
Radical Acceptance: Embracing Your Life with the Heart of a Buddha by Tara Brach
Set Boundaries, Find Peace: A Guide to Reclaiming Yourself by Nedra Glover Tawwab
**Some product links are affiliate links, which means we'll receive a commission if you purchase through our link, at no extra cost to you. Please read the full disclosure here.
Supporting Our Youth and Their Mental Health Part 2: Recognizing Warning Signs
By Melody Wright, LMFT
In our first blog of our new blog series, Supporting Our Youth and Their Mental Health, we discussed general information regarding our youth, the challenges they face today, and reviewed resources and tips to help support your teen’s current or future mental health needs. In today’s blog, we will take a more in-depth look at the potential signs that a teen displays when they are struggling with their Mental Health. We will also include some of the signs or red flags that would require an immediate response from a parent or caregiver.
Warning Signs
A warning sign can be defined as a sign that indicates a condition requiring special attention. With that in mind, we have listed some behaviors below that your teen may display if they are experiencing challenges with their Mental Health:
Sadness that is persistent and lasts for 2 weeks or more
Wanting to avoid social events or interactions
Ongoing somatic symptoms (headaches, stomach aches, etc.)
Behavior that drastically changes within a short time frame
Changes in daily patterns (sleeping, eating, school performance, etc.)
Poor attendance in school
Participating in self-harming or destructive behaviors
Warning signs help us recognize when our teens are using behaviors to communicate that something is wrong, even if they are not verbally expressing that they are not okay. If your teen is displaying any of the behaviors listed above, we strongly recommend that you schedule an urgent visit with their Primary Care or Mental Health Provider.
Red Flags (Immediate Action Required)
While some of the warning signs above prompt you to book an urgent appointment with a counselor or Pediatrician, the signs we will be discussing below require your immediate attention and action. These are potential warning signs that a teen may display when they are contemplating suicide:
Making statements or writing about suicide
Completely withdrawing from social settings or contact with others
Giving away belongings to friends or family
Increased use of substances such as alcohol or drugs
Showing repeated signs that they feel trapped or hopeless about a certain situation or their life in general
We recognize that it is not an easy task to have a conversation about Mental Health or suicide with your teen. It can be just as difficult for a teen to start the conversation with their parent or caregiver when they are having challenges with their mental health. When in doubt, don’t wait for your child to come to you. Having an open and honest conversation with them, and asking about suicide specifically, can create the opportunity to connect your teen with a professional at the right time. For teens or any individual in crisis and considering suicide, immediate support can be provided by calling the National Suicide Prevention Hotline: 1-800-273-8255.
For ongoing support for your teen, a therapist can provide the consistent level of support they need for them to reach a better place in their mental health. To book a consultation and receive more information about our services, click here.
Supporting Our Youth and Their Mental Health
By Melody Wright, LMFT
At Life By Design Therapy, we understand the importance of supporting the Mental Health needs for all ages and at all stages of life. Recent trends indicate a need for us to address the Mental Health needs of our youth. Mental health-related illnesses and concerns are becoming increasingly common amongst teens in the United States and globally. It is important for teens, and parents of teens, to have the right information and resources to recognize when a teen may be going through a tough time. It is also important to discuss when it might be time to seek professional help.
Youth Mental Health and Teen Suicide Rates
According to the Centers for Disease Control (CDC), children being diagnosed with depression or anxiety has increased over time. For teens specifically, depression, substance use, and suicidality become more prevalent as they get older. The American Academy of Child and Adolescent Psychiatry states that suicide was the second leading cause of death for 15 to 24 year old’s in 2021. Some of the risk factors associated with suicidal thoughts and possible attempts include exposure to violence, bullying, access to firearms, and a family history of suicide attempts.
Challenges Our Teens Face Today
As a caregiver, it may be difficult to relate to the current challenges that our teens face today. That said, it is important to gain a better understanding of these challenges in order to adequately support them.
Some of the current challenges teens face are associated with the amount of access they have to technology and different social media platforms. These challenges can include the increased prevalence of materialism, peer pressure, exposure to body standards that impact their self-esteem, and incidents of cyberbullying. All of these challenges can impact the way that a teen perceives themselves compared to others, and create feelings of inadequacy should they feel like they “aren’t enough” or don’t “have enough.”
Additional challenges that teens face can be associated with their family dynamics, their community, the society at large, or the current political climate. Examples of this can include financial responsibilities at a young age, violence in schools, education inequality, a shifting economy, and feelings of uncertainty related to global events such as the Covid pandemic or political conflicts.
Ways to Support Your Teen
There are different ways to help support our teens depending on the challenge, or challenges, they are currently facing. As parents and caregivers, some of the ways we can support them include:
Monitor their social media use: Teens and their self-esteem can be greatly affected by what they are exposed to on social media. As their parent or caregiver, it’s important to help them discern between what posts are portraying real life, and what posts or images are capturing staged moments or unrealistic lifestyle standards. (Please note that there is a difference between monitoring and controlling social media use. As your teen grows and develops, it is important to establish a level of trust and independence in order to foster a positive relationship with them. A total control of their social media accounts may hinder their need for independence, and negatively impact your relationship with them.)
Create a time to connect: As a teen, it can be difficult to navigate all of the changes that come with adolescence (changes in hormones, increased peer pressure, navigating friendships, etc.). Making time to sit and talk with your teen can give them the space they need to share their current stressors. This also creates an opportunity for them to seek guidance from you, or simply talk about what is currently on their mind.
Encourage structure and healthy habits: Creating structure and healthy habits within the home can create a sense of stability for teens. Structure can include a daily routine, designated days for outdoor play or extracurricular activities, and creating a space and time to help them (and you) decompress after a long week. These activities and structure can help with both their physical and mental health.
Teen-Friendly Resources
There are many available resources that your teen can tap into should they express that they need additional support. Some of those resources include:
The Trevor Project, information and support for LGBTQ Youth: https://www.thetrevorproject.org/
Mindfulness for Teens: http://mindfulnessforteens.com/
Crisis Text Line : www.crisistextline.org/ or Text “START” to 741-741
National Suicide Prevention Lifeline: www.suicidepreventionlifeline.org/ or call 1-800-273-TALK (8255)
We understand that the needs of our youth are complex and may go beyond some of the topics discussed above. It is our hope to continue providing our readers with additional information and resources regarding teen Mental Health in this new monthly blog series. With that said, if you or someone you love is struggling with their Mental Health, we encourage you to talk to a therapist today. For more information on how to connect with one of our therapists, click here and consider scheduling a consultation.