Help Tweens and Teens Manage Stress and Anxiety

In today’s fast-paced world, tweens and teens face numerous pressures that can lead to stress and anxiety. As parents, understanding these challenges and knowing how to support our children is crucial. Experts from Virginia Commonwealth University (VCU) School of Medicine offer valuable insights into how we can assist our youth during these formative years. Helping tweens and teens manage stress and anxiety is critical to building skills that will ensure their lifelong health and happiness.

 Understanding the Pressures Kids Face Today

Ekaterina Stepanova, M.D., Ph.D., a child psychiatrist at VCU’s Virginia Treatment Center for Children, observes that today’s teenagers report stressors similar to those of past generations, such as school pressures, social dynamics, and family conflicts. However, she notes a significant increase in the severity of cases compared to a decade ago. According to the Centers for Disease Control and Prevention (CDC), adolescents in the U.S. are experiencing record levels of sadness, violence, and suicide risk. A recent study revealed that nearly three in five teen girls reported feeling “persistently sad or hopeless” in 2021, representing a nearly 60% increase over the past decade.

How Parents Can Support Their Tweens and Teens

Understanding the sources of stress for young people today is one thing, but supporting them effectively requires thoughtful, proactive steps. Here are some expert-recommended strategies to help parents make a meaningful difference in their children’s lives and help your tweens and teens learn to manage stress and anxiety.

1. Encourage Open Communication

Creating an open line of communication with your child is one of the most powerful things a parent can do. Dr. Stepanova emphasizes, “The overwhelming majority of my patients are taking [treatment] seriously.” This means listening without rushing to offer advice or solve problems, so your child feels safe sharing their thoughts and feelings. Simply listening can go a long way in easing their stress.

2. Normalize Conversations Around Mental Health

It’s also vital to normalize conversations about mental health. Dr. Stepanova explains, “In the past, I can remember having to convince kids to participate in their treatment, but I don’t have to do that so much anymore.” This normalization can help kids feel less alone in their struggles and more willing to seek help when they need it. As parents, you can share stories of how you cope with stress in your own life or mention times you felt anxious. By being open and honest about your own experiences, you make it easier for your child to do the same when they talk about their stress and anxiety.

3. Set Realistic Expectations and Promote Balance

Tweens and teens often feel overwhelmed by expectations to excel academically, socially, and in extracurricular activities. Stephanie Crewe, M.D., chief of the Division of Adolescent Medicine at Children’s Hospital of Richmond at VCU advises parents to set realistic expectations and encourage balance. She notes that while many teens are resilient, “there are some who are struggling.” Encourage your child to prioritize a healthy lifestyle that includes regular sleep, nutritious food, and physical activity. Remind them that rest and relaxation are just as important as hard work. You can set an example by practicing balance and self-care in your own life. Building skills like these will help tweens and teens manage stress and anxiety.

Children's Hospital of Richmond at VCU's Stephanie Crewe, M.D. (left) and Virginia Treatment Center for Children's Ekaterina Stepanova, M.D., Ph.D. Courtesy of VCU School of Medicine

4. Pay Attention to Signs of Anxiety and Depression

Mental health struggles aren’t always obvious, so it’s essential for parents to watch for subtle signs that their child might be struggling. Dr. Crewe points out that some teens may not openly express their feelings, making it important for parents to be observant. If your child seems more withdrawn, has a change in friend groups, or shows a lack of interest in activities they once enjoyed, it might be time to check in with them or seek professional guidance.

5. Seek Professional Support When Needed – They Can Help Young People Manage Stress and Anxiety

While parents play a critical role in supporting their children’s mental health, some situations require professional intervention. Dr. Stepanova emphasizes the importance of being proactive: “The encouraging news…is that most of my patients want to get better.” Therapy, counseling, and other mental health services can offer children effective coping strategies tailored to their needs. If your child needs more support than you can provide, don’t hesitate to reach out to a mental health professional.

 Creating a Safe, Supportive Environment at Home

In addition to these specific actions, creating a supportive and safe home environment is crucial. Parents can make a positive impact by showing patience, practicing empathy, and respecting their child’s privacy and independence. By fostering an atmosphere of love, acceptance, and understanding, you give your child a secure foundation for managing stress.

By following expert advice and providing emotional support, you can help your tween or teen feel more secure and better equipped to navigate the pressures of growing up. The journey isn’t easy, but with open communication, understanding, and proactive support, parents can make a significant difference in their child’s mental health and well-being.