Stress in teens: how to recognize, understand, and manage it
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Stress in teens isn't uncommon. Learn the signs and symptoms of stress in teens as well as common stressors. Plus, 10 mental health tips to ease stress in teens.
When we think about stress, we often picture adults with busy jobs and many responsibilities. But teenagers experience stress too. From schoolwork and exams to friendships and planning for the future, they have a lot to think about.
That's why it's important to empower teens and the adults in their lives to spot the signs of stress early on. Once we know the symptoms of stress in teenagers and understand what causes it, it’s much easier to find supportive coping strategies.
The signs and symptoms of stress (and anxiety) in teens
Stress has a habit of sneaking up on us. It might start as a nagging headache or a bout of irritability. For teens, it's no different. Recognizing these symptoms early is important, either as a teen or a parent, teacher or caregiver, so the root causes can be tackled before the stress snowballs into something more serious.
Mood swings
Teens under stress might be quick to anger, unusually anxious, or unexpectedly tearful. If they’re suddenly getting grumpy or crying more often that usual, stress may be the cause as it tends to manifest in emotional outbursts and anxiety in teens.
Changes in sleep
Too much or too little sleep can be a warning sign. If a teenager is tossing and turning all night or, on the flip side, sleeping way more than usual, stress might be messing with their sleep.
Disrupted eating habits
Stress can sometimes lead to overeating or not eating enough. Some teens might start eating when they're not hungry, while others might skip meals. A stomachache could be just a stomachache, or it could be a stress response.
Avoiding activities
A sudden lack of interest in hobbies or hanging out with friends can be a sign of stress. When teens who usually love soccer practice or jamming on their guitar start to pull back from their favorite activities, it could be a sign of stress.
School struggles
A drop in grades or trouble concentrating might indicate stress. Ever seen a teen who's usually a whiz in math suddenly start struggling with their homework? Stress might be hogging all the brain space they usually reserve for algebra. A stressed teen might also avoid stressful situations (like school) altogether.
Common stressors for teens
Teenagers today have a lot to juggle, and it's not just their phones and homework. Here are just a few of those stressors, but there can be more.
Academic pressure
Family expectations
Friendship challenges
Extracurricular demands
Understanding these stressors can help teens and their supporters work toward solutions.
How parents and caregivers can help ease stress in teens
Stress in teens is a real and pressing issue, but with the right tools and support, it can be managed effectively. When you recognize the signs and understand the stressors, you can take proactive steps to alleviate stress.
The role of a parent or caregiver is to support, not to take over. Give your teen the tools to manage stress independently and be ready to help if needed. And always know that seeking help is a sign of strength, not weakness.
Listen up: When your teen wants to talk, give them your full attention. It shows you care and can make them feel supported. Sometimes teens just need someone to hear them out.
Encourage balance: Help your teen find a balance between work and fun. It’s important to have time for both schoolwork and the activities they enjoy.
Model stress management: Deal with your own stress in healthy ways. Your teens are watching, and they learn a lot from what you do.
Get help when needed: If stress is getting too much for your teen to handle, it might be time to talk to a counselor or therapist.
10 stress management tips for teens for better mental health
There are plenty of mindful coping strategies teens can use to manage stress and improve overall mental health.
Each of these tips is a small step toward reducing stress. You don't have to do them all at once. Just pick one or two that sound good to you and give them a go. Managing stress is about finding what works best for each person.
1. Take deep breaths regularly
The breath is one of the best ways to manage stress in the moment. Start checking in with your breathing and notice whether your breath becomes more shallow in certain situations. This can be a good indicator of stress. Controlling the breath can also be a way to relieve the effects of stress and soothe the nervous system.
So whenever you notice you’re feeling stressed or overwhelmed, make an effort to take three conscious deep breaths. Fill the lungs with air slowly, hold for a moment, then let it out. Box breathing is another breathing technique to help manage stress.
💙 When you need a helping hand, tune into this guided session with Dr. Julie Smith to help you Calm Your Heart with Deeper Breaths.
2. Write down what you’re feeling stressed about
When we’re stressed, our minds often become overloaded with thoughts and emotions. Journaling is a great way of checking in with how you’re feeling, expressing your concerns and helping you process your emotions. Grab a pen and just start writing or type into your phone for 10 minutes or so. You can delete or throw whatever you’ve written away so try not to censor yourself.
💙 Here are some journaling prompts to get you started or listen to this guided session on Scheduled Worry Time.
3. Shake off the stress (literally)
Relaxing yoga or stretching can be great but sometimes it might not be enough to ease that residual tension you might be carrying in your shoulders, neck, or jaw from stress. When you’re feeling stressed or anxious, stop what you’re doing and shake your entire body as a way to get the blood moving and release pent-up tension.
It may seem silly at first but notice how the quick burst of movement makes you feel. You might be surprised how helpful it is when it comes to shaking off stress.
💙 Soothe your nervous system and Shake Off Your Tension with this short stress-busting practice.
4. Make a list and tackle things one at a time
Sometimes it can feel like there’s just too much on our plate and not enough time to do everything. In an attempt to tick off our to-dos, many of us either give up altogether or try to multitask (which can often increase stress levels).
When your to-do list feels overwhelming and is stressing you out, try stopping and making a list of everything that’s on your mind that you have to do. Afterwards, break down those tasks into smaller, manageable steps and tackle them one at a time — with the most urgent and important things first. It's much easier to deal with one thing at a time than a whole pile.
💙 Let Jay Shetty show you how to become a pro at Single-Tasking in this guided session so you can ease stress by focusing on one thing at a time.
5. Talk to yourself like you would talk to a friend
When you’re stressed you want to have an ally in your head, not an enemy. Sadly, our harshest critics tend to live within our own minds. Negative self-talk isn’t just upsetting, it can also be damaging to our sense of self and our overall happiness. And contrary to popular belief, it won’t motivate you to do or be “better”.
Get familiar with the tone of your internal commentary and how it makes you feel. Notice how you speak to yourself and make an effort to replace negative thoughts like "I can't do this" with "I'm doing my best." Most of all — be kind. If you wouldn’t say it to a friend, don’t say it to yourself.
💙 Learn how to Shift Your Self-Talk with Jay Shetty as a way to support yourself in times of stress.
6. Share your feelings with someone you trust
Talk with someone you trust for relief and to get a new perspective. If you're dealing with stress, or if you know one who is, it's totally okay to ask for help. Talking to a trusted adult, counselor, or therapist can make a big difference. The simple act of expressing yourself can often be a huge relief.
7. Prioritize sleep instead of scrolling
Sleep is one of the best antidotes to stress we have. So the next time you find yourself overwhelmed with stress, do what you can to prioritize sleep and rest. Go to bed earlier, aim for 8–10 hours of sleep, and create a wind down routine. Even carving out time for a nap in the afternoon can help take the sting out of stress.
💙 For more tips on how to get better sleep, check out this Masterclass with Dr. Michael Breus.
8. Take regular breaks
To keep stress at bay, make sure you’re taking regular brain breaks. These don’t have to be long. Even a couple of minutes where you take deep breaths or stretch your body is better than nothing and will help to regulate your nervous system and offer you the opportunity to check-in with yourself to see how you’re feeling before stress spirals.
💙 Take a quick two minute break from stress with this guided breathing exercise from Jay that’ll help you Reset With the Breath.
9. Limit your online time
Technology and our devices have benefits but there are also limitations. Be mindful of how much time you’re spending online, either on social media or on screens. Excess use can create stress and disrupt sleep so try to set boundaries on your screen time and do your best to go device-free an hour before bed so you’re setting yourself up for the best night’s sleep possible.
10. Practice grounding techniques
When stress strikes, grounding techniques can help to root your focus in the body and make you feel more stable. One example is the 5, 4, 3, 2, 1 exercise, which is a simple practice that works to ground you in your senses.
You simply focus on five things you can see, four things you can hear, three things you can feel/touch, two things you can smell, and one thing you can taste. It’s an exercise you can practice anytime, anywhere.
💙 Connect with your five senses as a way to get present and ease stress in the moment with this Tour Your Senses practice.
Stress in teens FAQs
What are the most common stressors for high school students?
High school students often find themselves stressed. There's the pressure to get good grades and decide on a college or career path. They also face social pressures like fitting in with friends or dealing with bullying. And there might also be a mountain of homework and the stress of extracurricular activities.
What is the most stressful year in high school?
Many say junior year, that's the 11th grade, is the most stressful. It's the time when students are taking challenging courses, preparing for college entrance exams like the SAT or ACT, and starting to think about college applications seriously. But this isn’t to say that the rest of high school can’t be stressful, too.
Why is high school so hard mentally?
High school is a time of big changes. Teens are figuring out who they are, what they like, and where they fit in. Plus, the schoolwork gets harder, and there's pressure to think about the future. It's a lot to handle, and it can be pretty tough on the brain.
How can you tell if someone is suffering from stress?
Look out for changes in behavior. Maybe they're not sleeping well, eating too much or too little, or pulling away from friends and activities they used to enjoy. You might also notice anxiety, mood swings, or a drop in school performance. If you see these signs, stress might be the culprit.
Calm your mind. Change your life.
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