10 Practical Ways Parents Can Help Teens Handle Stress
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If your teen seems stressed, withdrawn, or overwhelmed, here are 10 ways you can support them.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 Mastering Communication with Your Teen.
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 Reflections
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
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