Young people are struggling terribly with stress, burnout and mental health. But new data points to proven ways we can help teens manage stress and support both Gen Z and Gen Alpha.
It’s critical that we focus on helping young people for their health as well as for the benefit of society as a whole. Shockingly, depression among those 12 to 17 has increased 144% since 2010 and suicide has increased 58% since 2010, according to a report by Crisis Text Line and Common Good Labs. In addition, 91% of Gen Zs are experiencing stress and 98% say they are burned out, based on a survey by Cigna.
Practical Ways to Help Teens Manage Stress
Even with all the stress and health dangers, there are practical ways to help teens. The strategies are based on comprehensive data from 87,623 anonymized text conversations including youth 17 years and younger who accessed Crisis Text Line** for help.
Based on the evidence, these are the strategies that matter most for teens and their wellbeing.
1. Connections
One of the best ways to support teens is to encourage them to build belonging and connect. In fact, 18% of teens in the Crisis Text Line analysis said that opportunities for social connection like joining a clubs or spending time with friends were important for their wellbeing.
We tend to experience joy when we participate in activities with others, based on a study by Southwestern Methodist University. And according to studies at BYU, having two or three close friends is correlated with all kinds of health outcomes from reduced dementia and cancer to improved heart health, longevity and mental health. Getting connected and feeling like part of a community are tremendously helpful.
Whether we’re more introverted or extroverted, we all crave human interaction. We want to be seen, acknowledged and understood. And when we express empathy and care for others, it contributes to our own esteem and wellbeing as well.
As a mentor, parent or friend to youth, you offer terrific connection, and you can also encourage teens to get involved at school, with clubs or friends.
2. Expression through the Arts
Another powerful approach to supporting teens is to encourage them to express themselves through the arts. In fact it’s possible to boost happiness with creativity, and 16% of those in crisis mentioned that engagement in music, writing, visual and performing arts, playing piano, drawing and theatre made a difference for them. This is based on the Crisis Text Line data.
It makes sense these would be helpful because mental health and wellbeing are enhanced through creative pursuits. When we’re involved in arts-oriented efforts, we tend to feel greater happiness and less negative emotions, according to research published in The British Journal of Clinical Psychology.
In addition, people involved in creative activities tended to feel more positive, and this made them want to do more creative work, which in turn helped them to feel good. They created a positive loop of experience, based on a study at The University of Otago.
If you’re supporting a young person, consider taking them to concerts or the theatre and encourage them to write or draw. Also encourage them to get involved in activities in school or clubs that support their artistic expression.
3. Professional Help
Professional help is also critical to young people going through crisis and 10% in the Crisis Text Line analysis said that mental health services, going to therapy, seeing doctor or taking medication helped them.
As a mentor, parent or friend to a young person, you can be tremendously helpful. But also recognize the importance of getting a professional involved when it’s necessary.
4. Physical Activity
Physical activity is also tremendously helpful for teens going through tough times, and exercise drives happiness. In the Crisis Text Line data, 8% mentioned that exercise or sports programs are helpful to them. They value running, yoga, playing on a sports team and more.
Exercise is linked with happiness in powerful ways, and a study by the University of Michigan found that all exercise, including even small bouts of physical activity, had a positive effect on happiness and wellbeing. Running is also especially helpful because it enhances our mood and cognitive function, according to research at the University of Tsukuba. Running releases both dopamine and endorphins which create a feeling of euphoria, according to studies at the University of Montreal.
When you’re spending time with youth, consider going on a walk together or playing pickle ball. Encourage them to be active with friends and active in sports activities. Also help them to stay active through the summer with clubs or neighborhood groups.
5. Reading
Reading offers so many benefits for all of us, and for 6% of teens going through crisis, reading books, listening to audio books and visiting libraries were helpful activities, based on the Crisis Text Line data.
Fascinating research finds that reading books can enhance health and longevity, according to a study published in Social Science & Medicine. Reading also contributes to better thinking and memory, based on research published in Neurology.
In addition, depression is characterized by a feeling that the world is closing in, and it can be tough for people to think outside of themselves, but reading can help expand horizons and empathy by putting the reader in the shoes of those who are in the story. And a study in PLOS One found that reading contributed to better moods and greater happiness.
Start a youth-adult reading group or read together with the young person you’re involved with. Also encourage them to spend time at the library or read on their own.
6. Getting Outside
Another surefire way to help teens is to encourage them to get outside. For 5% of those in the Crisis Text Line sample, being in nature was especially helpful. They enjoyed visiting parks, hiking and the like.
There is tremendous power of nature. A sweeping research effort including 301 separate studies across 62 countries published in Science Advances found that being in nature can improve thinking and cognition. It can also help us feel more connected to others and even inspire better communication. Incredibly, it can also help us feel more creative at the same time it develops confidence and character. It can also help us be more reflective and feel renewed. And it can enhance our intuition and make us feel more inspired. Wow!
Encourage the youth in your life to get outside, whether you spend time together in a park chatting or if you boost their motivation to spend time with friends in outdoor pursuits.
Help Teens Manage Stress
Interestingly, many of the best coping mechanisms overlap with each other. The benefits of going for a run also drive time outside. And participation in school orchestra provides for both connection with others and expression through music.
You can make a difference for young people who are part of your community. “We hear from young people in distress every day seeking support from their communities. It’s clear that we must work together to ensure accessible mental health resources for all,” says Dena Trujillo, CEO of Crisis Text Line.
Be present and accessible for youth as you listen and express empathy and compassion. There are plenty of straightforward ways to help teens manage stress, but your care and attention are at the core of any of these.