How to Improve Teenage Mental Health

Teenagers are juggling school, friendships, identity, family, and an always on social world. It’s no surprise that mental health concerns are common. In the U.S., recent CDC data show a worrying rise in adolescent distress: around 4 in 10 high school students reported persistent feelings of sadness or hopelessness, and roughly 1 in 5 seriously considered suicide in 2023. These are the kinds of numbers that make parents, teachers, and clinicians sit up a little straighter.

Let’s talk about some practical things you can do to improve your teenagers mental health. Keep reading to learn more.

Here are some things we will cover:

1. Connection
2. Simple things that can help
3. Professional help

Connection

Feeling connected is one of the strongest protective factors for teen mental health. Talk to them! Get to know them.

Research from the CDC shows that adolescents who feel close to family and adults at school are much less likely to experience depression or suicidal thoughts. Connection doesn’t have to mean deep talks every night, it’s built through consistent, genuine attention.

Small things count: sitting together at dinner, asking open-ended questions (“What was something funny that happened today?”), or even texting encouragement before a test. These “micro moments” of care help teens feel seen and safe, which makes it easier for them to open up when something’s wrong.

If connection feels strained, start small and lead with curiosity instead of criticism. Swap “Why are you so moody lately?” for “You’ve seemed a little off, want to hang out or talk?” The goal isn’t to fix everything, but to remind them that you’re there, even when they act like they don’t need you.

Practice tip: Try one “no phones” check in each week. 15–20 minutes where you simply hang out or chat. Teens remember consistency far more than big speeches.

Simple Things That Can Help

Let’s go over a few things that will improve teenage mental health.

1. Physical activity. It’s been proven that regular physical activity reduces depressive symptoms and improves mood in adolescents. Multiple systematic reviews and meta analyses show that school or community based activity programs can produce meaningful improvements in depressive symptoms and overall mental health. Exercise doesn’t need to be intense- team sports, walking, dance, or strength classes all help
2. Teach practical coping skills. Cognitive Behavioral Therapy (CBT) techniques, such as noticing unhelpful thoughts, testing assumptions, and using behavioral activation, are among the best supported treatments for teen anxiety and depression. Digital and internet delivered CBT programs have also shown benefit when done with guidance or as part of stepped care. These skills are things parents can encourage between sessions. Teach your teen to doubt those intrusive thoughts!
3. Realistic screen time. Social media isn’t all bad, but it can amplify comparison, sleep disruption, and FOMO. Rather than strict bans (which tend to backfire), co-create limits: charging phones outside the bedroom, app time goals, or phone free family meals. Emphasize quality- who they follow and how they use platforms matters! Ask them to think about which apps bring them joy and which bring down their mood. Remind them that social media rarely, if ever, paints the true story of someones life- and there is a lot of photoshop out there.
4. Normalize failure. Learning to tolerate setbacks is part of adolescence. Encourage a growth mindset and praise effort and problem solving rather than labeling outcomes as “good” or “bad.” When teens learn that stress can be managed, they feel more capable. Share your own “learning from failure” story (brief and human to human, not a lecture).

Professional Help

Therapy can still be a little taboo here and there, but it really does help.

Therapy helps teenagers because it gives them something they rarely get elsewhere: a safe, nonjudgmental space to talk openly about what they’re thinking and feeling. Adolescence is a time of rapid changes emotionally, socially, and neurologically, and teens are learning how to handle strong feelings, shifting friendships, family expectations, and identity questions all at once.

A trained therapist helps them make sense of that internal chaos.

If symptoms are severe, persistent, or include self harm or suicidal thoughts, seek professional help promptly. Evidence based treatments for teens include CBT, interpersonal therapy (IPT), family therapy when appropriate, and, in some cases, medication prescribed. Early intervention can prevent symptoms from becoming chronic and improve school, social, and family functioning.

Schools, family doctors, and community clinics can help with referrals, and telehealth or digital therapy programs now make access easier than ever! Parents don’t have to wait until a “crisis”, reaching out early sends a powerful message that mental health deserves the same care as physical health.

If you are ready to take the next steps, please don’t hesitate to reach out today!