How to Improve Teen Mental Health: What Parents Can Do and When to Seek Help
- Lisa Gallo
- May 1
- 3 min read
Teen mental health is a growing concern across the country. The Centers for Disease Control and Prevention (CDC) reports that more than 1 in 5 U.S. teens have experienced a mental health disorder such as anxiety or depression. In recent years, the pressures of modern life, including the increasing influence of social media, have only added to the emotional load teens carry.
The good news? Parents and caregivers can make a powerful difference. By strengthening protective factors and knowing how to spot the warning signs, families can help teens navigate life’s challenges and build a stronger foundation for long-term mental well-being.
Understanding Teen Mental Health Today
According to the CDC’s Youth Risk Behavior Survey:
42% of high school students felt persistently sad or hopeless in the past year.
1 in 5 seriously considered attempting suicide.
Girls and LGBTQ+ youth report especially high levels of distress.
While these numbers are concerning, they illustrate the importance and urgency of providing support early.
Protective Factors: What Helps Teens Thrive
Research shows that certain protective factors can reduce the likelihood of mental health issues and help teens build resilience, even in stressful environments. Here are a few of the most impactful ways parents can help:
Build Strong Connections
Teens who feel connected to their families, schools, and communities are better equipped to handle life’s ups and downs.
Share regular meals together.
Set aside time for non-judgmental conversations.
Encourage involvement in sports, clubs, volunteering, or faith-based activities.
Teens who feel close to their families are less likely to experience depression or engage in risky behaviors, according to the CDC.
Teach Coping & Problem Solving Skills
Help your teen learn how to manage stress and make decisions:
Model how to respond to setbacks.
Talk through options when facing a challenge.
Encourage activities like journaling, exercise, or mindfulness.
Foster Emotional Safety
Validate your teen’s emotions, even when you don’t fully understand them.
Avoid minimizing their stress or using phrases like “just get over it.”
Create a home environment where it’s safe to talk about hard feelings.
Maintain Routines & Set Boundaries
Consistency helps teens feel secure. A predictable schedule that includes time for sleep, school, meals, and relaxation can support emotional regulation.
The Role of Social Media
In 2023, the U.S. Surgeon General issued an Advisory on Social Media and Youth Mental Health, warning that frequent use of platforms like Instagram, TikTok, and Snapchat may contribute to:
Increased anxiety, depression, and body image issues.
Disrupted sleep, due to late night scrolling or notifications.
Exposure to harmful content, including bullying or unrealistic portrayals of life.
Teens who spend more than three hours a day on social media are at double the risk for poor mental health outcomes.
How Parents Can Help
Create screen time limits and techfree areas (like during meals or before bed).
Ask about what your teen sees online and how it makes them feel.
Encourage following creators who promote positivity, creativity, or wellness.
Model healthy tech and social media use yourself, your behavior matters.
Signs Your Teen May Be Struggling
Not all teens will open up about their mental health. Watch for these warning signs:
Withdrawing from family or friends
Sudden changes in sleep, appetite, or hygiene
Falling grades or lack of motivation
Persistent irritability, sadness, or hopelessness
Talking about self harm or suicide
Increased risk taking or substance use
Trust your gut, if something feels off, it’s worth checking in.
When to Seek Help
Early intervention leads to better long term outcomes. If your teen shows ongoing signs of distress, consider:
Talking to their pediatrician
Reaching out to a school counselor
Finding a licensed therapist who specializes in adolescent care
Let your teen know that seeking help is a sign of strength, not weakness. Normalize therapy as a tool for self-care, not something reserved for a crisis.
Supporting your teen’s mental health isn’t about doing one big thing, it’s about showing up consistently, listening with empathy, and helping them build the tools they’ll carry for life. You don’t have to do it alone. Start small, stay curious, and don’t hesitate to reach out for help when it’s needed.
Helpful Resources
988 Suicide & Crisis Lifeline – Call or text 988 anytime
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