Teen Mental Health: Building Resilience

You may notice your teen isn’t quite themself. They seem worried or on edge more often. They’re having trouble focusing or sleeping. Maybe they’re pulling away from friends or activities they used to enjoy.

Changes like these can be signs of anxiety — something many teens experience. While today’s world can feel overwhelming at times, there are ways to support your teen and help them build resilience. 

What’s Affecting Teen Mental Health?

Some challenges are nothing new. Teens have always faced pressures related to school, friendships and fitting in. Factors like self-esteem, expectations and relationships at home and with peers can all play a role.

At the same time, today’s environment brings additional stressors. Elizabeth Portin, D.O., a pediatrician with Sutter, says screen time and social media can have a significant impact.

“Teens often feel like they need to be connected all of the time,” Portin says. “That can make it harder to focus on schoolwork or other activities.”

More time on screens can also mean fewer opportunities for face-to-face interaction.

“When teens don’t get as much in-person experience, it can affect their confidence and communication skills,” Portin says.

Online interactions can also contribute to negative experiences like cyberbullying, which may affect a teen’s sense of self-worth and increase anxiety or depression.

Symptoms of Anxiety in Teens

Anxiety can show up in different ways. Some common signs include:

• Fatigue
• Feeling irritable, nervous, restless or on edge
• Headaches
• Muscle tension
• Sleep problems
• Stomachaches  
• Trouble concentrating

Another sign to watch for is avoidance, like skipping school or activities they usually enjoy.

“Sometimes teens describe physical symptoms, like a headache or stomachache, when they’re feeling anxious,” Portin says. “It can be their body’s way of signaling that something isn’t quite right.”

Coping Skills for Teens

There are several ways you can help teens manage their mental health and build mental resilience.

• Create a safe space. Let your teen know it’s OK to feel what they are feeling.  
• Encourage more in-person experiences. “They need to learn in a supportive environment how to interact with their peers, teachers and colleagues — and to learn how to work with other people,” she says.
• Find ways to engage. Whether it’s a board game or family walk, find things you can do as a family. Engagement helps your teen know they’re supported.  
• Give your teen control. “Find a balance between allowing some control and decision-making and still directing them toward what’s healthy and best,” Portin says. For example, instead of telling them what to do, give them choices for physical activities or meals or how they spend their screen time.  
• Limit phone time. “Sometimes I'll recommend a lockbox in the room and have them put their phone in the lockbox and give their parent or guardian the key,” she says. “You know your phone is there, it’s close to you, no one else is going through it, no one is touching it, and once you get through your schoolwork, then you can get access to your phone again.”

When to Seek Additional Support

It’s normal for teens to have ups and downs. But if changes in mood, behavior or energy are lasting or getting in the way of daily life, it may be time to take a closer look.

If your teen is withdrawing from activities, struggling in school or showing ongoing signs of anxiety, consider  reaching out to their doctor.

Talking with your child’s pediatrician or a mental health professional can help you understand what’s going on and explore next steps.

Staying present and engaged — even when it’s difficult — can help your teen feel supported as they navigate these challenges.