Is your teen stressed? What to watch for and how to help

At every age, stress is a natural part of our life. A little stress can actually be good for the mind, as it serves as motivation to complete important tasks and to stay alert throughout the day. But, too much stress can take a tremendous toll on our mental and physical health, ultimately impacting our personalities and changing the ways we interact with one another.

High levels of mental distress can be particularly harmful for teens or adolescents, who are still developing both behaviorally, emotionally and cognitively.

Behaviors or patterns that may mean your teen is stressed

Depression, anxiety and stress may not look the same in teenagers as it does in younger children or adults. As the adolescent brain develops, certain emotional and mood changes are common. However, when those changes linger or begin to interfere with your teen's quality of life, it may be time to intervene and consider seeking support.

While some signs of mental or emotional distress are easy to recognize, others may not be as obvious. Here are some signs of trouble to watch for in your teen:

• Changes in sleeping or eating patterns
• Dramatic changes in personality or physical appearance
• Engaging in risky, dangerous or self-harming behaviors
• Giving away personal belongings
• Major decline in academic performance
• Loss of interest in hobbies and favorite activities
• Extreme isolation and lack of communication with family and friends

Some of these changes — moodiness, changes to personality and appearance — can just be part of being a teenager. While it will present differently in every teen, one of the most common signs of depression among teens is pulling away from or less frequent communication with friend groups. Make sure you encourage your teen to keep in touch, even virtually, with friends to maintain vital social bonds.

Helping your teen cope with stress

Recognizing the signs of stress that are specific to your teen is the first step in helping them cope in a healthy way. Parents and other caregivers play a vital role in helping teens learn to manage their stress. The adults in a teen's life set the example for normal behaviors and can greatly influence a teen's decision to choose healthy coping mechanisms over methods that may put their well-being at risk.

In addition to acting as a role model for healthy coping behaviors, Charles Wisniewski, DO, an adolescent psychiatrist at Main Line Health, shares ways parents and caregivers can help their teens manage stress and prioritize their mental health.

Establish good sleeping habits

Making sleep a priority can help ensure that your teen is waking up well-rested, and less stressed. Sleep is an essential component of our mental and physical wellness.

Experts recommend teens get no less than 8-10 hours of sleep every night. While averaging 8-10 hours of sleep is ideal, it is even more important for your teen to practice good sleep hygiene by following these habits:

• Sticking to a sleep schedule: Keep a consistent bedtime on school nights and weekends
• Limiting screen time: Reduce usage of phones, tablets and computers closer to bedtime as their screens emit blue light that can disrupt sleep
• Powering down early: Turning off all screens at least an hour before bedtime and reading a physical book or magazine instead

Get physically active

Exercise is an effective tool for relieving and managing stress. Regularly exercising as a teen helps to promote healthy mental activity now, and later on in their adult life. It is recommended that children and teens get at least 60 minutes of physical activity every day.

Talk it out

Simply being there to listen to your teen or to help them process what they're going through is one of the best things a parent or caregiver can do. Make time to check in with each other.

Offering guidance, support, an encouraging word or even just a compassionate ear will not only strengthen your relationship, but it will also provide the security your teen needs to solve problems on their own while learning to combat negative thoughts.

Encourage mindfulness

Mindfulness practices like meditation, self-affirmation and journaling are fantastic stress management tools for teens. Encourage your teen to adopt these mindful habits:

• Take time to reflect before they react
• Write about their day
• Practice positive self-talk

Setting up these habits early on will help teens navigate the current challenges they're facing. They also build their self-confidence which will increase as they grow up.

Support resources for teens and families

If you need extra help support your teen in their time of stress, Mirmont Outpatient Centers are here for you. With locations in Broomall and Exton, Mirmont provides specialized treatment just for adolescents.

We treat mental and behavioral health diagnoses and substance use disorders with services tailored to 14–17-year-olds. Care from licensed clinicians includes:

• Psychiatric evaluation and medication management
• Experiential therapies including art, yoga and meditation
• Individual and group psychotherapy
• Family support

In addition, we work closely with healthcare teams treating adolescents to ensure they and their families have access to holistic, comprehensive care close to home.

Contact us today

Call us at 1.888.CARE.898 (227.3898) to schedule a confidential appointment and ask us any questions.

Next steps

Learn more about adolescent behavioral health services at Main Line Health

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