12 Ways to Help Your Teen Manage Stress

Teenagers have a variety of stressors in their life, from school pressures, homework, part time jobs, and dealing with their peers. As parents, we want to help in any way we can, but may not know where to start. The greatest help we can provide for our children is to help them recognize that they’re feeling stressed, what may be causing it, and to help them find healthy ways to manage it. Here are twelve ways to provide help and support for your teen.

1. Help them recognize signs of stress. Signs of stress include: irritability, acting out in anger, frequent crying, withdrawing from activities or people they enjoy, changes in sleeping patterns (too much or too little), frequently expresses worry/feels worried, over or under eating, low energy, drug/alcohol use, frequent complaints of stomach aches or headaches, etc.

2. Set a good example. Children and teens look to their parents as a model of how to manage their emotions and how to behave. Manage your own stress in healthy ways and recognize times when you didn’t handle stress as well so you can use it as a learning experience.

3. Practice active listening with your teen. If your teen opens up to you, stop what you’re doing and listen to what they have to say. Let them know what you’re hearing them say, ask questions, give positive feedback, but try not to interpret, interrupt, give heaps of advice or layer on the guilt about anything they’re sharing with you.

4. Spend one on one time with your teen. Or at least offer. Teens need to know that their parents are available to talk if they need it. Offering to do things with them will not go unnoticed, even if they don’t accept. Try to involve yourself without being pushy – attend events they’re involved in, help out with school activities or games. This doesn’t have to be a time where you have meaningful conversations, but it gives the opportunity if they need it.

5. Help your teen get regular exercise. Exercise is one of the best ways to manage stress. Explore things they seem to enjoy and encourage them to get out. This is also a great way to spend time with your teen without making them feel pressured to talk to you.

6. Watch their sleeping patterns. Teens, on average, need a little more sleep than the regular 8 hours, usually around 9-10. Help your teens by setting a good example, limiting screen time in the evenings, and having a pattern for them to follow.

7. Teach them to manage their time. Help teens understand the importance of schedules and managing the time they have to get stuff done. This includes making sure they have time to relax as well!

8. Teach your teens to break down tasks. Teens often feel overwhelmed by an assignment from school or the idea of studying for a final (or the ACT!). This often leads to procrastination. Help your teen break down large tasks into smaller ones and the benefit of focusing on one task at a time.

9. Encourage healthy eating habits. We’re all susceptible to reaching for junk food when we’re under stress. Again, use your example to reach for the healthy snacks, and keep them on hand in your home. Teach them the importance of feeding their brain for emotional regulation and optimal brain functioning.

10. Keep as regular a routine as possible. Routines at home can help comfort teens who feel that they’re school life is chaotic. This can also provide times where you can spend time together, whether it’s having a family movie night, eating dinner together, or a weekly outing.

11. Don’t demand perfection from your teen. No one is perfect. If teens feel they must meet an unrealistic standard, it’s only going to add to their stress, not help manage it.

12. Don’t solve or try to solve your teen’s problems for them. As parents we truly have good intentions when we step in to solve our teens problems. However, this encroaches on their need for autonomy and their development into adulthood. Instead, work with them by brainstorming solutions and asking them what they think. This will help your teen manage the future stress of college and adulthood on their own.

If you’re concerned that your teens behavior is more than just the day to day stress of being a teen, therapy is a great option to help them find their footing. Eagle Mountain Counseling has multiple therapist who work with teens and their parents to find what works for them.

By Susie Lee, AMFT