World Teen Mental Wellness Day: what every parent (and teen) should know

Teen mental health is at a breaking point. Among adolescents, rates of anxiety, depression, and self-harm have risen sharply in recent years. Suicide is the second leading cause of death among individuals between ages 10 and 14, and the third leading cause for 24-34 year olds. These adolescent mental health struggles are fueled by social pressures, academic stress, and a world that often feels unstable. World Teen Mental Wellness Day, observed on March 2nd, is dedicated to raising awareness about the mental health issues adolescents face.

Despite the alarming statistics, many teens struggle in silence, fearing judgment or simply lacking access to support. And many well-meaning parents don’t always know the best ways to help their struggling teens. Small changes like checking in with a teen, promoting self-care, or sharing mental health resources can make a lasting impact. World Teen Mental Wellness Day exists to break the stigma, look at the challenges today’s teens face, and push for real solutions.

The mental health landscape for today’s teens

Teens face different challenges today than at any previous point. Not only are there individual concerns like bullying and social media addiction, but climate change and school shootings are accelerating. Today’s adolescents are facing a different world than previous generations, and it’s having a big impact on their mental health.

Climate change

Many teens feel overwhelmed by the state of the planet. “Climate anxiety,” as it’s been coined, has been linked to increased stress, depression, and hopelessness among teens. The uncertainty about the future can make it difficult for young people to feel secure in their long-term plans or even daily life.

School closures during the pandemic

The COVID-19 pandemic disrupted education, social connections, and mental well-being. Many teens experienced learning loss, isolation, and increased anxiety or depression. The long-term effects are still unfolding, with some struggling to regain a sense of normalcy.

School shootings

The fear of violence at school has become a harsh reality for many teens. Even those who haven’t experienced a shooting firsthand are affected by lockdown drills, news coverage, and a general sense of unease. This can lead to chronic stress, anxiety, and difficulty concentrating in class.

Social media

Social media connects teens in ways previous generations never experienced, but it also contributes to anxiety, depression, and low self-esteem. The pressure to maintain a perfect online image can be exhausting. And constant exposure to curated lives can fuel comparison and self-doubt.

Bullying

Bullying, both online and in person, can leave lasting emotional scars that last a lifetime without proper therapy. A lot of teens feel powerless when faced with harassment from peers, especially when it extends beyond school into their digital lives. Chronic bullying is strongly linked to anxiety, depression, and suicidal ideation.

Social inequity

Systemic inequalities in race, gender, and socioeconomic status impact mental health. Teens from marginalized backgrounds, including racial minorities and LGBTQ+ youth, often face additional stressors that contribute to poor mental health.These include discrimination, lack of representation, fewer opportunities for support, and disparities in access to mental health care.

Stress and mental illness among LGBTQ+ youth

LGBTQ+ teens experience higher rates of anxiety, depression, and suicide. This is due to factors like discrimination, family rejection, and societal stigma. Yet only 50% of LGBTQ+ youth can access the mental health care they need. However, supportive environments can significantly improve mental health outcomes.

Recognizing mental health challenges in teens

Adolescence is a complicated developmental time, and teenagers can alternate between stony silence and what might seem like dramatic outbursts. As a parent, it can be challenging to recognize the signs of mental distress. Here are some things to look out for:

Emotional symptoms

• Mood swings, excessive irritability, or frequent crying
• Persistent sadness, hopelessness, or emotional numbness
• Increased anxiety, excessive worrying, or irrational fears

Physical symptoms

• Chronic fatigue, low energy, or frequent headaches
• Sleep disturbances, including insomnia or oversleeping
• Unexplained aches and pains without a clear medical cause

Behavioral changes

• Declining grades or loss of interest in schoolwork
• Withdrawal from family, friends, or favorite activities
• Increased risk-taking, substance use, or expressions of self-harm

Changes and symptoms listed above can indicate a number of emerging or worsening mental health struggles or conditions, such as:

Anxiety disorders

Many teens struggle with excessive worry, panic, and fear that interfere with daily life. Social anxiety can make school and social interactions overwhelming, while generalized anxiety disorder (GAD) leads to constant, uncontrollable stress about everyday situations.

Depression and mood disorders

Teen depression isn’t just sadness. It can, and often does, involve persistent feelings of hopelessness, irritability, or emotional numbness. Mood disorders like bipolar disorder can also cause extreme mood swings, affecting school performance, relationships, and overall well-being.

Stress and burnout from academic and social pressures

The pressure to excel academically, fit in socially, and plan for the future can be exhausting. Many teens experience burnout, which leads to mental and physical exhaustion, loss of motivation, and emotional detachment.

Self-harm and suicidal ideation

Some teens cope with emotional pain by engaging in self-harm, such as cutting or burning. Others may experience suicidal thoughts, which require immediate support. Changes in behavior, withdrawing from loved ones, or making concerning statements about self-worth are warning signs that shouldn’t be ignored.

Eating disorders and body image struggles

Body dissatisfaction is common in adolescence, but for some, it turns into disordered eating. Anorexia, bulimia, and binge eating disorder can have severe effects, both physical and psychological. Teens struggling with body image concerns may develop disordered eating patterns, which can progress to clinical eating disorders. They may also engage in excessive exercise, or obsess over weight and appearance.

Neurodivergence and teen mental health

Neurodivergent teens often experience anxiety, depression, or difficulty regulating emotions. For example, ADHD can lead to frustration, impulsivity, and self-esteem issues. For another, autistic teens may struggle with sensory overload, social stress, or feeling misunderstood. If you’re concerned about neurodivergence in your teen, consider consulting a qualified professional for a thorough assessment.

How parents can support their teen’s mental well-being

Now for the good part – supporting your teen! What are things you can do as a parent to help your adolescent get through their mental health struggles?

Create a safe space for communication

Many teens hesitate to open up about their struggles due to fear of judgment or misunderstanding. A teen is more likely to talk when they don’t feel interrogated, so it’s a good idea for parents to try and create a safe space by being approachable, patient, and non-reactive.

Casual moments, such as car rides or while cooking, can be good opportunities for discussion. Avoid forcing these important conversations. Instead create an environment where they feel comfortable opening up about their mental health concerns.

Listen and validate emotions

Teens want to feel understood, not dismissed. When they share something, resist the urge to immediately give advice. The goal isn’t to fix everything but to let teens know they’re heard and supported. Instead of jumping into solutions, validate their emotions by acknowledging their feelings: “That sounds really tough,” or “I can see why that’s upsetting.”

What you might find is that teens are resilient and solutions-focused–if we can help them process their emotions (and not jump to “solve” things for them).

Ask the right questions (without pressuring)

Instead of asking direct, high-pressure questions like “Are you okay?” try open-ended prompts:

• “How has school been feeling lately?”
• “What’s been on your mind these days?”
• “Is there anything stressing you out that I can help with?”

This approach encourages conversation without making them feel cornered. It’s also a good practice to ask questions that can’t be answered by “yes” or “no.”

Encourage good physical habits

Teens need about 8-10 hours of sleep, but many don’t get enough due to school, social media, or stress. Parents can help by setting consistent bedtimes, limiting screen use before bed, and emphasizing the importance of rest. Oh, and don’t forget to be a role model for all of the above, too.

Provide balanced nutrition and physical activity

A balanced diet and enough physical activity is also helpful for good emotional well-being. A diet rich in whole foods, proteins, and healthy fats can support brain function and mood stability. Encouraging movement through sports, walks, or yoga can also improve mental health. The key is balance, not rigid rules.

Set boundaries with screens and social media

Social media can be a major source of stress, but outright banning it can backfire. Instead, encourage mindful usage by:

• Setting screen-free times (like during meals)
• Using features that track time spent on apps
• Encouraging offline hobbies and social activities

If you decide this would be beneficial for your teen, remember to emphasize the benefits of limited screen time rather than the limitations. Even better, see if you can get other parents (and their teens) on board. Teens are more open to having less screen time if everyone is doing it.

How teens can prioritize their own mental health

What about teens themselves? If you’re a teenager who happened to come across this article, we’re glad you’re here — and we have some ways you can manage your mental health starting right away:

Practice self-care

Taking care of mental health doesn’t have to be complicated. In fact, the less complicated, the more likely it will stick. Self-care can come in lots of different forms: watching your favorite movie, taking a bath with candles, or cooking yourself a comforting meal. Small daily habits can also be an excellent way to care for yourself. Try:

• Mindfulness – Simple practices like deep breathing, meditation, or body scans can help you manage stress.

• Journaling – Writing your thoughts down can help you process tough emotions, track patterns in your emotions and behaviors, and work out challenging dilemmas.

• Gratitude – Gratitude has been proven to be helpful for your mental health. Try writing down a few things you’re thankful for each day — like a sibling, a supportive coach or teacher, or even your favorite piece of technology — to shift focus away from negativity.

• Positive affirmations – These can seem a little cringey, but bear with us: Positive affirmations, like “I am capable” or “I am enough,” can do wonders to help you reframe self-doubt and build self esteem.

• Practice self compassion – Phrases like “I’m learning” instead of “I failed” help shift the mindset toward self-improvement.

Lean on your friends and trusted adults

Healthy friendships are key to providing emotional support and reduce feelings of isolation. Try to spend time with positive friends who lift you up, act respectfully, and share your values. On the flip side, consider disengaging with friends who bring you down or have a negative impact on your own habits or behaviors.

Trusted adults — even ones outside your immediate family, like a teacher, counselor, or coach — can provide support if you need it.

If in-person support feels hard to find, or unsafe, online communities can help. Organizations like 7 Cups, The Trevor Project, and Crisis Text Line offer safe spaces for you to connect and seek guidance. Be sure to always follow online safety precautions, and reach out to a trusted adult if you need help.

Consider a social media detox or mindful usage strategies

Social media can be a drain on your mental health. It’s hard not to compare yourself to others, but what you see online isn’t real. Most people only share their highlights, not their struggles, and it can make it feel like you’re the only one experiencing challenging moments.

Taking a break from social media can improve mental your clarity, sleep, and self-esteem. Try scheduling no-screen time, such as on school nights, after dinner, or one weekend day per week. If turning the apps off altogether doesn’t feel right, you can also benefit from setting screen-time limits, turning off notifications, and engaging in real-world activities that foster genuine connection.

Therapy professional support for teen mental health

Therapy provides teens with a safe, judgment-free space to process emotions, develop coping skills, and work through personal challenges. Whether struggling with anxiety, depression, trauma, or substance abuse issues, therapy can be a transformative tool for healing and growth.

One of the biggest benefits of therapy is learning emotional regulation and coping strategies. Many teens don’t have the skills to manage stress, frustration, or overwhelming emotions. So it’s highly beneficial to learn from mental health experts.

Therapists can teach techniques like cognitive restructuring (challenging negative thoughts) and mindfulness exercises to help teens regain control.Therapy is also essential for addressing deeper issues such as trauma, grief, or childhood experiences that impact mental health.

Teens who get help can process these events in a healthy way and move toward recovery. Finding the right mental health professional is key.

• Therapists and counselors focus on talk therapy and coping strategies.
• Psychologists provide therapy and can diagnose mental health conditions.
• Psychiatrists specialize in diagnosing and treating disorders, including medication management when necessary

Teens can choose between in-person or online therapy, depending on comfort and accessibility. Online platforms like Grow Therapy make therapy more accessible, especially for those in rural areas or with busy schedules. While therapy can be life-changing, some families face barriers such as cost, stigma, or limited availability. Seeking low-cost or community-based mental health resources can be an alternative.

Support teen mental wellness year-round

Teen mental health isn’t just a one-day conversation. It’s an ongoing priority.

World Teen Mental Wellness Day serves as a reminder to break the stigma, encourage open discussions, and ensure teens have access to the support they need. It’s about advocacy as much as working to feel whole.

If you’re a parent, educator, or member of a community, you play a role in fostering an environment where teens feel safe seeking help. Whether through therapy, self-care, or strong social connections, every teen deserves the chance to thrive.

Take this as your signal to check in on the teens in your life and make sure they’re okay. Let them know you’re here for them, and ask them about their inner life.

You could help save them from the mental health conditions that affect far too many teens.