Stress in teens: How to recognize the signs and help manage it
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Discover the common signs and causes of stress in teens, along with practical stress relief techniques and resources to help teens manage their mental wellbeing.
Stress is something we all experience, and teens are no exception. In fact, teenagers today are facing more stress than ever. Between schoolwork, social pressures, family issues, and the constant pull of social media, it’s no wonder so many teens feel overwhelmed.
Sometimes, a little stress can push us to do better — like when we’re preparing for a big test or finishing an important project. But when stress builds up and doesn’t get managed, it can take a toll on both the body and mind.
During their formative years when emotions run high and new challenges pop up every day, too much stress can affect teens’ mood, sleep, relationships, and even their health. That's why it's so important to recognize when your teen’s feeling the pressure and help them find ways to cope.
6 signs of stress in teens
Just like in adults, stress in teens might show up as anything from a nagging headache or a bout of irritability to a withdrawal from the people and activities they love. Recognizing these symptoms early is important—either as a teen or a parent, teacher, or caregiver—so the causes can be tackled before stress snowballs into something more serious.
Changes in sleep: If a teenager is tossing and turning all night or sleeping way more than usual, stress might be messing with their sleep.
Irritability or mood swings: Teens under stress might be quick to anger, unusually anxious, or unexpectedly tearful. They might get suddenly grumpy or cry more often than usual.
School struggles: A drop in grades or trouble concentrating can happen when stress hogs all their brain space. A stressed teen might also try to avoid stressful situations—like school—altogether.
Physical complaints: Headaches, stomachaches, or other unexplained aches and pains can be physical signs of stress.
Avoiding activities: When teens who usually love soccer practice or jamming on their guitar start to pull back from their favorite activities and isolate, it could be a sign of stress.
Disrupted eating habits: Some teens might start eating when they're not hungry, while others might skip meals.
Common causes of stress in teens
Teenagers today have to deal with so many stressors, a lot of which their parents didn’t have to navigate. Social media anyone? Here are some of the common causes of stress in teens to keep an eye out for.
Academic pressure: Many teens feel the need to meet high expectations from their parents (or themselves) to complete schoolwork on time, pass exams, and pressure to get good grades.
Social relationships: Teens may worry about fitting in, maintaining friendships, or dealing with conflicts in their social circles.
Family issues: Teens may also feel pressure to help out or take on adult responsibilities when dealing with problems at home, like divorce, financial difficulties, or conflict within the family.
Social media and technology: Teens may struggle with constant connection to screens and social media—a.k.a digital overload—and experience cyberbullying, compare themselves to others online, or feel pressure to present a perfect image.
Future uncertainty: Thinking about their future, such as college, careers, or their identity, might make teenagers feel overwhelmed by the uncertainty and placed under pressure to make the right decisions.
10 practical stress relief techniques for teens
While you may not be able to take away all the stressful parts of life for your teen, there are some targeted stress relief techniques that can help them feel more in control and less overwhelmed. These strategies don’t have to be complicated or time-consuming — what’s important is finding what works and making these habits part of their routine.
Each of these tips is a small step toward reducing stress, and they don’t have to be done all at once. You might show this list to your teen and have them pick one or more to try. Or you could explore some of the techniques yourself and model them in stressful situations so they can learn from your example.
1. Manage stress by focusing on your breathing
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 (here are seven deep breathing exercises to try).
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.
💙 Tune into this guided session with Dr. Julie Smith to help you Calm Your Heart with Deeper Breaths when stress is high
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 15 journaling prompts to get you started.
💙 Listen to this guided session on Scheduled Worry Time led by Chibs Okereke for guidance on how to carve out time to release your concerns.
3. Shake off the stress (literally)
Relaxing yoga or stretching can be great, but 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 from Jay Shetty.
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 may end up stressing us out more).
When your to-do list feels overwhelming, 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.
💙 Become a pro at Single-Tasking 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 in our heads. 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 someone 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 that 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 (here are eight steps for a better bedtime routine for teens). Even carving out time for a nap in the afternoon can help take the sting out of stress.
💙 Check out Better Sleep, a masterclass with Dr. Michael Breus, for more tips on how to get better sleep,
8. Take regular brain 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. These short breaks can 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 that’ll help you Reset With the Breath.
9. Limit your online time and take breaks from screens
Technology and our devices have benefits, but they can also add to our stress. Be mindful of how much time you’re spending online, either on social media or on screens — overuse 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. Check out these 12 ways to scroll less and live more.
💙 Listen to our Breaking Habits Series with Tamara Levitt for more information on choosing healthier alternatives.
10. Practice grounding techniques
When stress strikes, grounding techniques (here are 18 we really like) 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 or 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 exercise.
How parents and caregivers can help teens with stress
As a parent or caregiver, it’s natural to want to protect your teen from stress. But your role is to support, not to take over. It’s tough, but remember that while you can’t always remove the sources of stress in their life, you can help them build the skills and confidence to manage it. Which is setting them up for success as they grow into independent adults.
Listen up
One of the best things you can do for a stressed teen is simply be there to listen. Teens often feel pressure to handle things on their own, but knowing they have a safe space to talk about what’s bothering them can make a huge difference.
Let your teen know it’s okay to talk about their stress without fear of judgment or being “fixed.” Sometimes, they just need to vent or express how they’re feeling without someone jumping in with solutions. Actively listen — put away distractions, make eye contact, and show you’re really there for them. If your teen feels heard, they’re more likely to open up in future.
If listening isn’t your strong suit, check out these five techniques to become a better listener.
Model healthy stress management
Teens learn a lot from watching how the adults in their lives handle stress. If you want your teen to develop good coping skills, model those behaviors yourself (here are 14 important ones).
Show them how you manage your own stress in healthy ways, whether it’s through exercise, setting boundaries, taking breaks, or practicing mindfulness. Talk openly about your stress in a way that’s age-appropriate, and share how you work through it. So you might say, “I had a stressful day at work, so I’m going for a walk to clear my head.” This shows your teen that stress is normal, and that there are positive ways to handle it.
Set realistic expectations
Many teens feel stressed because they’re trying to meet high expectations — from parents, school, or themselves. While it’s important to encourage your teen to work hard and do their best, it’s also essential to make sure your expectations are realistic. Help your teen set goals that are achievable and within their control, and encourage them to focus on effort and progress instead of perfection or the highest grades.
Remind them it’s okay to make mistakes and that learning from those mistakes is part of growing up.
Create a supportive environment
Make it clear that you’re not just focused on their achievements but also on their wellbeing. Celebrate their efforts, big or small, and remind them that they’re valued for who they are, not just for what they do.
A supportive environment can help teens feel more secure and gives them the confidence to face stressful situations with resilience.
Offer help with problem-solving
Sometimes, teens don’t know where to start when it comes to dealing with stress. Offering gentle guidance on problem-solving can help them feel more empowered. If your teen is overwhelmed, sit down with them and talk through the situation.
Help them break the problem down into smaller parts and brainstorm possible solutions. Ask them what they think might help, and offer suggestions if needed. Teach your teen how to approach stress in a thoughtful and proactive way, rather than trying to fix the problem for them. Over time, they’ll become more comfortable handling stress on their own.
Encourage balance
With school, extracurriculars, and social commitments, it’s easy for teens to feel like they always have to be doing something. But too much on their plate can lead to burnout.
Encourage your teen to take breaks and make time for relaxation and fun. Watching a show, reading, listening to music, and hanging out with friends can help them unwind and support their mental and emotional health.
Monitor their mental health and get help when needed
Teens can sometimes hide their stress, and as a parent, you might not always see the warning signs right away. Keep an eye on their overall mental health, and if you notice long-term changes in your teen’s mood, behavior, or physical health, it could be a sign that stress is taking a bigger toll.
Watch for signs of anxiety or depression, which can develop if stress isn’t managed properly. If you’re concerned, reach out to a school counselor, therapist, or doctor, for guidance. Taking action early can prevent stress from turning into something more serious.
Resources for teens dealing with stress
Teens don’t need to face stress alone. There are many places and resources to find support and tools for managing it.
Teen Line: A peer-based hotline offering a safe space for teens to discuss issues like stress, anxiety, family problems, and school challenges with their peers. It provides support through phone, text, and email, so teens can seek help in a way that feels comfortable.
Website: teenlineonline.org
Phone: 1-800-TLC-TEEN (1-800-852-8336)
Text Line: Text TEEN to 839863
Local counseling services: Look for free or low-cost teen counseling services through schools and community centers. Parents can consult school counselors or family doctors to find local mental health support, as a neutral third party can be helpful for teenagers.
National Suicide Prevention Lifeline: The National Suicide Prevention Lifeline offers free, confidential support for anyone in emotional distress, including those feeling overwhelmed by stress or anxiety. It's a valuable 24/7 resource for teens who may not feel comfortable speaking to someone in person.
Website: suicidepreventionlifeline.org
Phone: 1-800-273-8255
Text Line: Text HELLO to 741741 for text-based support through the Crisis Text Line.
Mental health apps: Designed to help teens manage stress, anxiety, and overall mental health.
💙 Encourage your teen to learn new skills to de-stress with the Mindfulness for Teens series on Calm.
School-based resources: Many schools provide confidential counselors, social workers, and mental health programs to support students dealing with overwhelming stress. Encourage teens to reach out for help, as counselors can assist with academic, social, and personal issues. Schools may also offer workshops, peer support groups, and wellness programs to teach healthy coping strategies.
Support groups: Connecting with community and online support groups can help teens feel less isolated during challenging times. These spaces allow them to share experiences and find comfort in knowing others face similar struggles. Local and online support groups for issues like anxiety and depression are valuable resources, but it's essential to ensure these spaces are safe and moderated. Help your teen to identify trustworthy communities and seek help from a trusted adult if needed.
Stress in teens FAQs
What are the most common stressors for teens?
Teens often encounter various stressors in their daily lives. These can combine to leave them feeling overwhelmed and struggling to cope.
Academic pressure: Homework, tests, and the expectations from teachers and parents
Social relationships: Fitting in and dealing with peer pressure can create emotional challenges
Family issues: Health and relationship issues, or the pressure of growing up
Social media and technology: Constant comparisons and the pressure to maintain an online image.
How can I tell if my teen’s stress is becoming overwhelming?
Recognizing when stress becomes overwhelming for teens can be challenging, especially since they may not openly express their feelings. Watch out for increased irritability or moodiness, changes in sleep or eating habits, and physical complaints like headaches or stomach aches.
If teens withdraw from friends or lose interest in activities they once enjoyed, it may indicate that stress is impacting their emotional wellbeing.
Stay vigilant and check in with your teens, and if any of these signs persist, or if your teen starts to talk about feeling hopeless or overwhelmed, take action. Open a conversation with them, and, if needed, reach out to a professional for additional support.
What are some long-term effects of chronic stress in teenagers?
Chronic stress can severely impact a teen's physical and mental health, leading to issues like anxiety, depression, and a sense of isolation. It can trigger the release of stress hormones, which can cause physical symptoms like headaches and sleep problems.
Ongoing stress can hinder their school work and social life, so manage stress early to help prevent long-term consequences on a teen's development and wellbeing.
How can schools help teens manage stress better?
Schools can help teens manage stress by providing a supportive environment and offering stress management programs, workshops, and counseling services. These can teach practical coping skills and mindfulness techniques, and promote physical activities like sports and yoga.
Teachers can support students by recognizing stress signs and being flexible with deadlines. Creating a positive atmosphere for discussing mental health and encouraging peer support can further reduce isolation.
When should a teen see a professional for stress management?
Teens can seek professional help for stress management if it starts to impact their everyday life, potentially affecting school performance, relationships, or enjoyment of activities.
Signs that may indicate the need for support include persistent feelings of sadness, anxiety, or physical symptoms like headaches and difficulty sleeping without a medical cause.
Unhealthy coping mechanisms like withdrawal or substance use may also require professional intervention.
Chatting with a mental health professional can help teens develop healthier coping strategies and navigate their challenges.
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