Guiding Teens Through Tough Times

Recognizing signs that a teen is struggling

Teens may not always tell you when they’re overwhelmed. Look for changes that persist for several weeks and affect everyday life, mood, or behavior. Common signals include:

• Changes in sleep patterns: sleeping much more or less than usual, trouble staying asleep
• Changes in appetite or weight
• Declining interest in school, activities, or hobbies
• Withdrawal from friends and family or increased irritability
• More mood swings, defensiveness, or risk-taking
• Expressions of hopelessness or significant distress, or conversations about self-harm or unsafe feelings (seek help immediately if this occurs)

If you notice several of these signs over time, consider starting a calm conversation with your teen and seeking support from trusted adults or professionals.

Building a listening, validating connection

Active listening tips

• Put away distractions and give your teen your full attention
• Reflect back what you hear to show you’re listening (for example, "It sounds like you’re really overwhelmed by school right now.")
• Ask open-ended questions that invite detail ("What happened after you talked to your teacher?")
• Avoid rushing to fix the problem; focus on understanding first

Validating feelings

• Acknowledge their emotions even if you don’t agree with every detail ("It makes sense you’d feel frustrated about that.")
• Normalize that tough moments happen and that asking for help is okay
• Share your own calmness and support, not judgment or blame

Creating routines and healthy boundaries

Sleep, meals, and physical activity

• Maintain regular sleep and meal times to support mood and energy
• Encourage brief, enjoyable physical activity most days
• Create small, predictable routines on weeknights and weekends

Boundaries around screen time and social media

• Have clear rules about device use during study time and sleep hours
• Talk about online safety, respectful communication, and how to handle cyberbullying
• Encourage breaks from feeds and comparisons to protect mood

Navigating social pressures and online life

Teens often navigate intense social dynamics online and in person. Acknowledge that these pressures exist without minimizing their impact. Talk openly about peer influence, the difference between online portrayals and real life, and healthy ways to respond to conflict or exclusion. Help your teen build confidence by highlighting strengths, fostering supportive friendships, and encouraging offline activities that feel meaningful.

When to seek professional help and resources

If signs persist for several weeks, or if there are ongoing safety concerns, seek help from appropriate professionals: a pediatrician, a school counselor, or a licensed mental health professional. If there is imminent danger, contact emergency services or a crisis line in your area. You can also ask your teen about who they would trust to talk to, and consider coordinating with teachers or coaches who know your child well. Start with a calm, one-on-one conversation to express concern and ask how you can help, then set up an appointment together.

Supporting long-term resilience

Resilience grows from steady support, meaningful routines, and small, achievable goals. Encourage your teen to try new coping strategies (short walks, journaling, breathing exercises), celebrate progress, and practice problem-solving together. Model self-care and open communication, reinforce strengths and values, and maintain regular check-ins that feel safe and nonjudgmental. Small, consistent steps can help teens navigate tough moments and build confidence for the future.