How to Support Your Teen’s Mental Health

With kids back in school after the holidays, the stereotypical teen is probably showing signs of moodiness. Grumpy? Check. Petulant? Check. Grunted monosyllabic answers to most parental questions? Check and check. 

Will the moodiness pass? Probably. But it's important to remember that we're still in the midst of a youth mental health crisis. So, parents need to learn to recognize what normal teen moodiness is—and what could be signs of more serious problems. 

Mental health issues are on the rise

That isn't always easy. Consider a troubling disconnect revealed in recent data from the Centers for Disease Control and Prevention. Some 77 percent of American parents reported that they always give their teens the social and emotional support they need. Yet barely one-quarter of teens feel they always receive that support.

This divide is evident across racial, ethnic, socio-economic, and gender groups. The undeniable conclusion is that teens everywhere aren't feeling heard or getting the help they need. 

More than a year ago, the U.S. Surgeon General called youth mental health "the defining public health issue of our time." Recent data show a slight improvement among teens in feelings of sadness or hopelessness, but young people are still experiencing high rates of depression, anxiety and other mental health problems. 

In Canada, the mental health of youth aged 12 to 17 is also a pressing concern. According to Statistics Canada, nearly one in five youth in this age group who self-reported good to excellent mental health in 2019 reported poor or fair mental health four years later in 2023. Additionally, girls in this age range were nearly twice as likely as boys to report challenges with their mental health, highlighting the urgent need for targeted support and interventions.

It's not just a North American issue. According to the World Health Organization, one in seven youth aged 10 to 19 suffers from a mental health condition—one-third of which emerge before age 14. 

How to support your teen

The good news is that even small changes in habits and behaviour can do a world of good.

For starters, open communication is critical. Experts at Seattle Children's Hospital recommend that parents conduct regular "mental health check-ins" with their teenagers. These conversations may feel awkward at first, but persistence and curiosity can go a long way toward establishing a meaningful rapport. Dr. Yolanda Evans at Seattle Children's recommends that parents experiment with time and place to find what works best. Is it after school? Before bed? In the car? At the dinner table? 

And while a parent's first instinct may be to offer advice, that might not be the best course. As noted child psychologist Dr. Lisa Damour states, teens most often want empathy and reassurance from parents, not instructions on what parents think will make them feel better. A parent's ability to place adolescent concerns— about grades, friends, social inclusion and the like—within the wider context of a full life helps a teen gain perspective and better cope with problems.

Red flags

It can be challenging to distinguish between moodiness and a more serious concern, but there are several warning signs parents should look for. One is the duration of a teen's bad mood or sadness. Passing grumpiness is common. But if these feelings persist for two or more weeks, it's cause for concern.

More obvious warning signs include self-harm, out-of-control behaviour, significant changes in eating patterns, intense worries or fears that get in the way of daily activities and major personality changes.

And parents should always treat seriously any talk of suicide—now one of the leading causes of death for 10- to 24-year-olds. The CDC reported that a staggering 20 percent of high school students seriously considered taking their lives in 2023.

Small changes can make a big difference

And yet, research shows that straightforward and relatively small changes in teens' lifestyles and habits can significantly improve their mental health. Parents should lead the way in encouraging and modelling these behaviours. 

The importance of sleep for adolescents cannot be overstated. One recent study linked a one-hour-per-night increase in sleep to a nine percent decrease in psychological distress. 

The same was true for increased levels of moderate to vigorous exercise and increased daily servings of fruit or vegetables. Adding 60 minutes of physical activity a day led to a three percent reduction in distress, while an additional portion of fruit or vegetables each day resulted in a four percent reduction.

Giving teens real responsibilities is also important. Parents can create opportunities for meaningful work by delegating household chores, involving teens in family decision-making and encouraging them to get a job or take on leadership roles in teams or organizations.

Helping kids safely navigate the mental health challenges of adolescence is one of the most important tasks a parent can take on. By maintaining open communication, encouraging healthy lifestyle habits, and identifying the warning signs of serious mental health difficulties, parents can provide teens the support they need.