Helping Teens Cope with Stress

Stress isn’t always bad—sometimes it helps us rise to the occasion, like practicing extra for a recital or studying hard for a test. But when stress sticks around too long or becomes overwhelming, it can do serious harm. Chronic stress in teens is linked to physical problems like high blood pressure and a weakened immune system, and it increases the risk of mental health issues like anxiety and depression—both of which are becoming more common among young people today.

A Growing Mental Health Crisis

Mental health struggles are on the rise, especially in children. Between 2016 and 2020, diagnoses of anxiety rose by nearly 30% among kids ages 3 to 17 (JAMA Pediatrics). Depression diagnoses weren’t far behind. These numbers paint a clear picture: stress is taking a toll on the next generation, and we need to help them handle it in healthy ways.

Stress Looks Different in Kids

Teens don’t always show stress the same way adults do. But with support from caring adults and the right tools, they can learn to manage even tough situations. The key is recognizing the warning signs and having a game plan for when stress shows up.

Where Stress Comes From

For Young Children

Little ones often absorb the tension around them. Arguments at home, divorce, or even big life changes like moving or gaining a new sibling can be hard on kids. Even exciting events can feel overwhelming when they shake up routines.

School can also be a major source of stress—whether it’s trouble making friends, worrying about grades, or dealing with bullying. And according to the CDC, while overall emergency room visits dropped during the pandemic, visits related to mental health actually increased for kids under 11.

For Adolescents and Teens

As kids grow, so do their stressors. Teens often feel pressure from the outside world—social expectations, academic demands, or concerns about the future.

The data shows a clear uptick in mental health emergencies for teens, too. Self-harm, drug-related issues, and eating disorders have all increased since the start of the pandemic. In fact, more than 60% of college students met the criteria for at least one mental health condition during the 2020–2021 school year.

Social relationships are also high-stakes for teens. Fitting in, dating, and peer pressure—especially related to substances or sex—can all pile on the stress.

How to Spot the Signs

Stress in kids and teens can show up in different ways. Some signs to watch for include:

• Irritability or anger: Kids might lash out or get moody when they don’t know how to explain how they feel.
• Behavior changes: A usually calm child may act out, or an active teen may withdraw from friends and activities.
• Sleep issues: They might sleep too much, too little, or constantly feel tired.
• Avoiding responsibilities: Stress can lead to procrastination, forgetfulness, or a drop in school performance.
• Changes in eating habits: Eating more or less than usual can be a stress response.
• Physical symptoms: Headaches, stomachaches, and frequent trips to the nurse might actually be stress-related.

Healthy Ways to Manage Stress

Stress is part of life, but learning how to deal with it is key. Here are a few healthy coping strategies:

• Prioritize sleep: Kids ages 6–12 need 9–12 hours of sleep, while teens need 8–10. Limiting screens before bed can help improve rest.
• Get moving: Physical activity is a powerful stress reliever. The goal is 60 minutes a day for kids and teens.
• Talk about it: Talking to a trusted adult can help kids feel heard and supported.
• Schedule fun and downtime: Everyone needs time to unwind—whether it’s playing, reading, or just doing nothing.
• Spend time outside: Nature has a calming effect and can reduce symptoms of stress and anxiety.
• Write it out: Journaling, especially about positive experiences or emotions, can boost mental health.
• Practice mindfulness: Even short mindfulness activities can lower stress. Research shows that teens benefit significantly from mindfulness training.

How Parents and Caregivers Can Help

Parents and caregivers play a big role in teaching kids how to handle stress. Here are some ways to support them:

• Model healthy coping: Share how you manage your own stress and let them see you handling challenges calmly.
• Let them problem-solve: Resist the urge to jump in right away. Letting kids tackle manageable problems builds confidence and resilience.
• Teach media smarts: Help your child navigate the digital world wisely. Limit screen time and discuss online content critically.
• Challenge negative thinking: If your child says things like “I’ll never be good at this,” help them reframe those thoughts and remind them of their growth.

Stress may be unavoidable, but with awareness and support, children and teens can learn how to manage it in ways that help—not harm—their development. By working together, families can build resilience that will serve kids well for the rest of their lives.

Get Help

If your teen is struggling with stress and you’re unsure how to help, you don’t have to navigate it alone. A professional mental health counselor can provide support, guidance, and practical tools tailored to your child’s unique needs. Sometimes just having someone to talk to can make a big difference. I offer a free 15-minute consultation to help you decide if counseling might be the right next step. If you’re ready to take that step or just want to learn more, feel free to reach out and schedule your consultation today.