We know it all too well: Irritability. Crying. Struggling at school. Trouble sleeping. Avoiding social activities or time with family. Lack of energy or motivation. Feeling physically sick. These are all tell-tale signs of a stressed out teenager. And while these might look like “normal” emotions or behaviors on the surface, they should always raise a red flag. Chronic stress in teenagers can lead to an array of mental health issues over time. 

So, as a parent, it’s important to keep tabs on your teenager’s workload and mental health. Modern teens are facing more stressors and pressures than ever, and we’re seeing a spike in mental health disorders as a result. You can help protect your teen by understanding and mitigating the causes of their stress. You can also help them develop effective coping strategies for when they feel overwhelmed.

Why are Teens So Stressed?

Experts agree that teenagers are “in a perfect storm” when it comes to day-to-day stressors. They are facing pressures to fit in and stand out. They are undergoing major changes physically and psychologically. They are trying to navigate life more independently, all while balancing their everyday obligations like school and work. When you layer in factors like mass shootings, climate change, sex, and virus outbreaks, it often becomes too much of a mental load.

As explained by Mass General Brigham Hospital, “Adolescents’ fears and anxieties about the state of the world, their families, and their lives are major contributors to the mental health conditions students face today. They commonly worry about the world they shall inherit. To complicate matters, the American school system overschedules and overburdens its students — and that makes things even worse. There is simply no down time to process all they are going through.”

These stressors are coupled with the fact that teens naturally worry about fitting in and being liked. And, at the same time, they want to establish an identity and become their own person, explains Dr. Gene Beresin, a child and adolescent psychiatrist at Mass General Brigham.

The Top Causes of Stress in Teenagers

While the list is lengthy, here are some of the most common causes of stress in teenagers today:

School-Related Stressors

• Pressure to get good grades
• Pressure to perform well in sports or extracurricular activities
• Overload or imbalance of after-school activities and schoolwork
• Demands to participate in community service
• Public health and safety concerns (such as school shootings)
• Bullying and fear of getting hurt by peers

While performance related pressures are cited as some of the most common stressors among teens, it’s important to note the increasingly predominant stress of school safety. In a recent survey conducted by the CDC, a rising number of teenagers admitted to missing school because of safety concerns. Many teenagers also reported they’ve been bullied, while some have been threatened or injured by a weapon at school. These issues are most prevalent among LGBTQ+ teens and female students. 

Social Stressors

• Pressure to fit in with certain friend circles
• Pressure to look a certain way, or change their physical appearance 
• Cyberbullying or bullying outside of school grounds
• Constant use and stream of social media feeds
• Changes in friendships or romantic relationships
• Sexual pressure and violence
• Peer pressure to engage in substance use or risky behaviors

In the survey cited above, 11 percent of high school students reported that they’ve been forced to do sexual things, while 8 percent were forced to have sex when they didn’t want to. Many teenagers are exposed to these threats at parties where drug and alcohol use are present. It’s important to educate your teenager about how to stay safe and avoid dangerous situations like these.

Other Environmental Stressors

• Family stress or conflict in the home (such as divorce or parental substance use)
• Changes in familial relationships
• Job and career changes
• Experiences of violence, abuse, and trauma
• Financial and economic downturns
• A lack of free time or down time, to pursue things they enjoy
• Political and public health factors, including anxiety about one’s safety or future of America
• Racism, discrimination, and marginalization due to their background, culture, or identity
• Illness, including pandemics like COVID-19 

Dr. Beresin of Mass General Brigham summed it up perfectly when he revealed, “I don’t have a single conversation with a young person without talking about worries about the planet, worries about the world they’re inheriting, viruses, climate change, economic downturn, marginalization, being shot or assaulted.” We, too, have these conversations every day at Turnbridge. Teens are living in a harsh reality, contributing to their stress and overall mental health.

When to Worry About Stress in Teenagers

Now that we understand the causes of teen stress, let’s explore the signs of an overly stressed teen. Knowing the difference between temporary and chronic stress will empower you to make an appropriate plan for your teenager.  

Remember, it’s normal for teenagers (and everyone!) to experience worry from time to time. Stress is our bodies’ natural response to excitement or danger. Anxiety is a bit different, though – it’s the body and brain’s response to stress even when there are no active stressors. 

For teenagers in particular, stress often comes from pressures at school, from peers, or from family. It may also come from environmental factors such as political and public health threats, or from pressure on oneself to succeed. But when does stress become too much? When should parents be concerned?

Essentially, when feelings of stress, overwhelm, and/or anxiety last for long periods of time – or occur very frequently – one should be concerned. If those feelings get in the way of daily living, or prevent a teen from feeling joy, one should be concerned. If stress begins to manifest itself physically, through otherwise unexplained aches and pains, it could indicate a more concerning problem. As a parent, know that any prolonged or persistent feelings of stress and anxiety could indicate a mental health disorder.

Common signs of a stress-related mental health disorder in teens include difficulty concentrating and remembering, withdrawal from social activities, avoidance of family members, noticeable changes in sleep, appetite, or eating habits, increased aggression and irritability, and having thoughts of suicide or self-harm. Learn about more possible signs here.

The Effects of Stress in Teenagers, Left Unaddressed

As many of us know, stress can easily become overwhelming. Teenagers are especially susceptible to this, as many do not yet have the coping strategies needed to balance all that’s thrown their way. As mentioned above, teens are going through a period of rapid development—physically and neurologically. They are experiencing many changes in their bodies and brains, their hormones are fluctuating more than ever, and they are trying to figure out who they are as independent beings. These changes alone are stressful! So, when other contributors are added to the mix, it can lead to poor mental health.  

There are short-term effects of teenage stress, which we’ve detailed above: Moodiness, irritability, withdrawal from loved ones, trouble sleeping, reduced energy, and difficulty focusing are just some of the symptoms you might expect. However, when teenage stress and anxiety becomes chronic, there can be longer-term effects. When left untreated and unmanaged, teen stress can strain the body and mind.

We explained this previously in our article, The Link Between Stress and Substance Abuse, but to recap the science behind stress: When a person faces a short-term stressor, such studying for a big exam, the body will go into fight or flight mode. Powerful hormones and neurochemicals are released in our brain so that we can effectively respond to this stress. These dissipate once the stressor is overcome (in this example, the exam is complete).

However, when a person experiences chronic, persistent stress – such as a pressure to get good grades and succeed in school – their bodies fire these chemical responses day after day. The body becomes exhausted by this constant firing. The mind becomes overwhelmed. This, in turn, leads to issues such as insomnia, headaches, depression, illness, and muscle tension – just to name a few.

The American Psychological Association (APA) confirms that long-term stress can lead to an array of negative mental and physical effects. These include, but are not limited to:

• Anxiety
• Depression
• Post-traumatic stress disorder (PTSD)
• Digestive issues
• Chronic headaches and tension
• Cardiovascular issues, including heart disease and heart attack
• High blood pressure
• Stroke
• Severe sleep problems
• Weight gain
• Cognitive impairment, including reduced function of memory 
• Substance abuse and addiction, in attempt to self-medicate

If your teenager is showing signs of chronic stress, it’s important to address your concerns with them. The effects of teenage stress can be long-lasting, but they can also be prevented. And if you are worried your teenager is already facing the consequences of stress, and a potential mental health disorder, rest assured you can still get help. Stress-related disorders are treatable and manageable.

How Teenagers Can Cope with Stress

Just as the body reacts to exciting or scary situations with the “fight or flight” mode, it also responds to perceived safety. When a threat is mitigated or a situation is no longer dangerous, changes in the body allow us to relax and calm down. As we think about coping mechanisms for a teen’s stress, the first step is helping them to trigger that relaxation response—to help them regain control.

Teenagers can cope with stress effectively by:

• Exercising 
• Eating healthy meals
• Getting adequate sleep
• Avoiding drugs and alcohol
• Learning relaxation techniques, such as meditation and mindfulness
• Finding healthy outlets that bring them joy, such as a hobby or journaling
• Learning time management and organizational skills, to help handle a lot of tasks
• Decreasing negative talk and redirecting intrusive thoughts
• Developing assertion and the ability to communicate their wants and needs with others
• Learning their triggers and avoiding stressful situations
• Building a support network of friends and family they trust

Parents can also help their teenagers avoid or manage stress by:

• Monitoring their teenagers’ mental load and helping create balance
• Checking in on their teenagers’ feelings, thoughts, and general well-being
• Promoting positive thinking and acts of self-care
• Learning and modeling stress management techniques at home
• Encouraging social activities where teens can connect with others
• Reducing the level of pressure placed on their child to succeed or fit a certain mold
• Ensuring their teens get free time during the day to unwind or do something they enjoy
• Finding their teenager professional support, if and when they need it

Learn more about the various ways teenagers can relieve stress in our recent article.

Or, if you are concerned about your teenager’s well-being and seeking professional guidance, you can always contact us directly for support. Turnbridge is a mental health treatment provider for teens and young adults. We are here to listen to your concerns, address your questions, and establish a treatment plan that works for your family. Call 877-581-1793 to learn more.