1. Be on the lookout for symptoms.

Teens are not always up front about feeling stressed, and sometimes they don’t recognize the symptoms in themselves. Parents can keep an eye out for any changes in teens’ behavior that might signal stress. Common signs include getting angry or upset more quickly, expressing worry or negative thoughts, difficulty concentrating, changes in eating or sleeping habits, and complaints about headaches, stomachaches, or other physical symptoms. Knowing the symptoms can help you identify stress and tend to them before they escalate.

2. Encourage them to talk it out. 

Like adults, teens sometimes ignore their stress and hope it will just go away, but stress has a way of intensifying when we keep it inside. Whether they talk to a parent, friend, or therapist, just sharing what’s on their minds can help teens feel better and more in control. Before the school year starts, investigate potential sources of stress with no-pressure questions like, “What are you most excited about this year?” and “What are you least excited about?” A few weeks after the start date, check in again to see how they’re acclimating and offer your support.

3. Clear physical and mental clutter.

A new school year can be a fresh start, so it’s a great time for your teen to get rid of anything they no longer need. And, as author Eleanor Brownn says, “Clutter is not just physical stuff. It’s old ideas, toxic relationships, and bad habits. Clutter is anything that doesn’t support your better self.” Make the end of summer a time for the whole family to do a little conscious clutter clearing. For the physical stuff, give teens three boxes labeled Donate, Storage, and Trash/Recycle and ask them to assess what they’ve outgrown. For the rest of it, brainstorm any attitudes or habits you and your teen can let go of to support a stress-free school year.

4. Set intentions.

Setting intentions keeps teens focused on the positive and can help them feel proactive and empowered. Take some time to talk about their hopes and goals for the year ahead and how you can support them. Include goals for specific achievements (like “make the honor roll” or “try out for the dance team”) and how they want to think, feel, and act (like “stay open to new experiences” or “be kind to myself and others every day”). Setting intentions can be as simple as writing down a few powerful statements to post by the mirror, or as elaborate as crafting a vision board. Consider setting intentions together so you can champion each other’s progress and celebrate successes.

5. Get organized.

Teens with consistent schedules report higher levels of self-control and emotional well-being, according to a study by the University of Georgia. Before the school year starts, talk to your teen about what they think will help them stay organized and keep stress in check. Work together to create routines for getting ready for school, mealtimes, study-time, and bedtime. And set up your family’s shared calendar with a few dates for fun and relaxation in addition to their academic and extracurricular activities. Having something to look forward to can take teens’ minds off their worries and remind them that it’s also important to play.

6. Seek specific stress solutions.

Every teen deals with stress a little differently, and you can help them find the right recipe. Most likely, your teen needs a mix of mindfulness, relaxation, good sleep and food habits, unprogrammed time, exercise, nature, and social interaction. But to target specific kinds of stress, look to stress-soothing tools. Meditation and mindfulness apps and fun fidgets help teens calm anxiety. Teens who struggle with sleep could try a weighted blanket or listening to sleep stories on one of the apps shared above. And if your teen needs help getting organized, try a 5-star planner like the Class Tracker. Each of these solutions supports teens in developing healthy habits to manage stress and make the most of the year ahead.

Because tweens and teens are especially vulnerable to the effects of loneliness and isolation, parents and caregivers need to know what’s causing the epidemic, how to recognize signs and symptoms, and what to do to help adolescents thrive through meaningful connection to others.

Why does loneliness matter for tweens and teens?

The Surgeon General’s advisory presents evidence that a lack of social connection is literally life-threatening. Loneliness and isolation increase the risk for premature death by 26% and 29% respectively. They increase the risk for premature death as much as smoking up to 15 cigarettes a day, and are associated with a 29% increased risk of heart disease, a 32% increased risk of stroke, and increased risk of depression, anxiety and suicide. Tweens and teens suffering from loneliness are of special concern because belonging and connection are foundational to their identity, self-esteem, and lifelong achievement. Furthermore, having supportive relationships is frequently cited as the most significant contributor to adolescent mental health and overall well-being.

What’s causing loneliness to increase?

The causes of the loneliness epidemic are complex. The COVID-19 pandemic accelerated many contributing factors, but research shows that these patterns have been in place for years and even decades. The Surgeon General’s report notes that among 15-24 year olds, “time spent in-person with friends has reduced by nearly 70% over almost two decades, from roughly 150 minutes per day in 2003 to 40 minutes per day in 2020.” Other trends include historically low levels of trust and community involvement, increasing levels of social isolation, and increased use of digital devices and social media over in-person connection.

What are the signs and symptoms of loneliness?

Loneliness isn’t always easy to identify. Like adults, adolescents often attribute their negative feelings to other problems, and sometimes suffer from loneliness even when they have a busy schedule and social life. Symptoms can include:

• Feeling anxious, sad or depressed
• Appearing withdrawn or moody
• Changes in sleep or appetite
• Low self-esteem and self-doubt
• Increased social media use
• Increased aggression, anger or risky behavior
• Persistent feelings of hopelessness; suicidal thoughts

How to help:

The statistics are scary, but these steps can help tweens and teens stay connected to others and break patterns that lead to loneliness:

• Learn emotional regulation skills. Practice “naming and claiming” feelings. Learn strategies to manage difficult emotions. Know when to reach out for help. Lucero, for instance, offers a gamified, bite-sized approach to self-care that supports emotional regulation and nurtures real-world relationships.
• Cultivate IRL community. A framily is any combination of youth and adults who radically support each other. Tweens and teens benefit from a network of relationships of all kinds, including family, friends, mentors, teachers, and community members. Peers and elders provide different kinds of supportive relationships, and in-person connections are best for learning critical social skills and establishing a steady source of support.
• Reach out to others. It’s normal to look for connection online, so tweens and teens may need encouragement to take the risk and step outside their comfort zone. School and community clubs, team sports, volunteering, and after-school or summer jobs are all ways adolescents can overcome isolation, find meaningful relationships and be proactive about growing their support system.

One research-backed strategy is to increase tweens’ and teens’ sense of connection to others. Multiple studies show that strong networks of family and social support provide a buffer against adolescent stress, anxiety and pressure, and protect mental health well into adulthood. Here’s how connection helps tweens and teens manage stress, deal with anxiety, and overcome pressure:

1. Connection supports tweens and teens when their brains are more vulnerable to stress.

One likely factor contributing to high levels of teen stress is that the adolescent brain is still developing. The prefrontal cortex– responsible for reasoning, planning and emotional regulation– isn’t fully developed until the mid-to-late 20s. This means teens process stress differently than adults and are more vulnerable to stress-related illnesses like anxiety and depression. Studies show that having close, trusting relationships with others increases resilience to stress. Connections with family, friends, teachers, and others help teens feel secure, process stressful situations and put things in perspective.

2. Connection creates stability and predictability when tweens and teens need it most.

According to developmental psychologist Diana Divecha, parents and caregivers can increase adolescents’ sense of connection through their parenting style and overall family climate. “Authoritative parenting balances warmth and love with clear expectations and the support to meet those expectations… Of all parenting styles, authoritative parenting is the most predictive of positive outcomes for children and teens.” Divecha says it’s also helpful to emphasize “a positive climate that creates a background sense of well-being, joyful ways of staying connected, and regular routines and rituals. In other words, a thriving family life is nourishing, provides a buffer, and supports resilience.”

3. Connections with peers help process everyday stress.

While the stability provided by parents and families is key to helping tweens and teens manage stress, relationships with peers are also critical. One recent study of youth between the ages of 13-16 found that they coped better after day-to-day stressful events, like failing a test, when they were with peers rather than adults. According to the researchers, “Being among peers during times of stress… offers adolescents an open, supportive and rewarding space which may help dampen the emotional turbulence that adolescence can bring.” In other words, tweens and teens need different kinds of relationships to provide different levels of support.

4. Connection builds emotional intelligence.

Diana Divecha says that when it comes to dealing with stress, “Every teen will benefit from a) the ability to be aware of their feelings and b) having strategies for regulation.” Emotional intelligence, or EQ, includes self- and other-awareness: the ability to understand, regulate and express one’s own emotions and to navigate relationships with empathy. To develop their EQ, tweens and teens need connections with others. Healthy relationships let them know their emotions and experiences matter to others, and teach them how to be considerate, compromise and resolve conflict. Not surprisingly, adolescents with a high EQ tend to be emotionally resilient. They’re “happier, more self-confident, and more respectful of others” and also do better in school.

Lucero was built to nurture connection. It’s a safe space for tweens and teens to be themselves, learn emotional regulation skills and connect with people who care about them. They can captain a Crew by inviting up to seven friends and family members to join them on their self-care journey. Crew members cheer each other on, support each other on the hard days and always apologize if their actions or words hurt someone’s feelings. Lucero sparks meaningful conversations, strengthens relationships and cultivates meaningful connection for tweens, teens and the adults who care about them.

While being alone together affects all ages, the risks are especially high for tweens and teens. That’s because adolescents are developmentally wired to learn social skills through real-life relationships. The resulting sense of belonging and connection to others is frequently recognized as the most significant predictor of teen mental health. Teenagers who have healthy relationships with family and friends are better able to manage stress and maintain mental and emotional well-being.

The Role of Technology

According to a report by the U.S. Surgeon General, technology can both enhance and detract from social connection. Potential harms include “technology that displaces in-person engagement, monopolizes our attention, reduces the quality of our interactions, and even diminishes our self-esteem.” The report notes that frequent phone use during face-to-face interactions is known to “increase distraction, reduce conversation quality, and lower self-reported enjoyment of time spent together in-person.” One study showed that those who use social media for more than two hours a day were about twice as likely to report feelings of social isolation as those who use social media for less than 30 minutes per day.

But technology also provides social benefits, which include “providing opportunities to stay in touch with friends and family, offering other routes for social participation for those with disabilities, and creating opportunities to find community.” According to a recent survey conducted by the Pew Research Center, 80% of teens said social media helps them stay more connected to what’s going on in their friends’ lives, 67% percent said it makes them feel like they have people who can support them through tough times, and 58% said it makes them feel more accepted. Experts agree that the challenge is figuring out how to balance the use of technology so we can reap the benefits without succumbing to the harmful effects.

How to Create Real Connection

Parents and caregivers can help tweens and teens learn to use technology in healthier ways and manage their social lives so they aren’t spending too much time alone together. Here are our top five tips for creating real connection:

1. Prioritize IRL relationships.

While online connections can provide some social support, they’re not as beneficial as real-life friendships. Tweens and teens need in-person relationships to develop critical social skills like active listening, reading social cues and resolving conflict. Keep in mind that researchers say having having just one or two close friendships can be just as good as or better than having a large group of friends. Emphasize quality over quantity.

2. Use technology that supports emotional regulation and connection.

Not all social media and devices are created equal. Resources like Lucero help teens learn emotional regulation skills, strengthen relationships and maintain mental health and overall well-being. Help your tween or teen pay attention to how their technology use makes them feel. Do they feel affirmed and supported, or are they experiencing loneliness, FOMO, or conflict? Encourage technologies that make them feel more present, capable of regulating their emotions, and connected to others who support them.

3. Create alternatives to screen time.

Part of the lure of digital devices is that they’re so accessible. When we’re feeling lonely, it’s easier to pick up our phones and scroll through TikTok than it is to call a friend and invite them to go for a walk. Be intentional about offering tweens and teens opportunities to cultivate genuine connections, like planning a fun outing or game night and inviting their friends.

4. Eat meals together.

The simple act of sitting down to a meal with family or friends – device free – may be one of the most powerful ways to counter the negative effects of being “alone together.” A recent study found that social eating – meals enjoyed with chosen company, including family and/or friends – were strongly associated with reduced stress, anxiety and depression in adolescents. Researchers also say that eating meals together enhances peer acceptance, problem-solving skills and overall well-being. Instead of feeling lonely in the midst of friends and family, they have a consistent source of social support and true belonging.

Making friends with vulnerability is a lifelong lesson, and it’s never too early to start. Here are our five top tips for helping teens develop this secret strength:

1. Acknowledge that teens are already brave just for being where they are.

Feeling vulnerable is tough at any age, but it\’s extra challenging for teens. Parents sometimes forget that teens are still in the early stages of building their neurological, psychological, and social foundations. All of a sudden, they’re figuring out their identities, navigating more complex relationships, and feeling a wider range of emotions than ever before. All those inner and outer changes mean that adolescence is already a vulnerable time. When parents acknowledge that, the support helps teens feel a bit braver trying new things, making mistakes, and opening up.

2. Teach them that their worth and worthiness are innate. 

A sense of belonging is incredibly important to teens, and that includes feelings of safely belonging with their family, friends, peers, and community. Since vulnerability often brings the possibility of judgment from others, stepping out of their comfort zone in any of these relationships can feel scary. Emphasize to your teen that their worth – and their worthiness to belong – can’t be taken away, no matter what they do, think, or say. If they know what unconditional love and acceptance feels at home, they’re more likely to form healthy relationships with people who embrace their whole selves.

3. Make emotional vulnerability a family value.

All teens can struggle with vulnerability, but studies show that boys have an especially hard time. In a recent survey from Plan International, a third of boys said they think society expects them to hide or suppress their feelings when they feel sad or scared. Another third said society expects them “to be strong, tough, ‘be a man,’ and ‘suck it up.’” Perhaps more alarmingly, 41% of boys said that when they feel angry, they are expected to be aggressive or react violently. Parents play a huge role in modeling and welcoming emotional openness. Helping teens learn to “name and claim” their emotions can teach them that all emotions are valuable, even the uncomfortable ones. Let them know that you appreciate it when they express their feelings, and build trust by sharing your feelings with them, too.

4. Praise and reward teens more for effort than for winning.

Naturally, parents feel a special sweetness when their hardworking teen aces an essay contest or crosses the finish line first. It’s great to celebrate their victories, but a lot of teens’ courage to be vulnerable comes from less triumphant moments. Acknowledge them for working hard, taking risks, making wise choices, being a team player, and helping others, too. Be especially aware of times when they put themselves out there and don’t meet with success, since that’s when they’re likely to feel vulnerable. One dad takes his two daughters out to “celebrate courage” whenever they’ve stretched themselves, whether or not there’s a win involved. See our post on Growth-Mindset Parenting for more ideas.

5. Teach them about the perils of perfectionism.

High-achieving teens often demonstrate perfectionist tendencies, but studies show that perfectionism harms much more than it helps. Dr. Brown’s research found perfectionism to be “correlated with depression, anxiety, addiction, and life paralysis or missed opportunities.” The more teens measure their identity and worth by their achievements, the more they’ll struggle with vulnerability. If you notice your teen holding themselves to an unattainable standard, remind them that they are worth far more than their accomplishments. Help them figure out what goals matter most to them and why they are motivated to work hard. According to Brown, “healthy striving is self-focused: How can I improve? Perfectionism is other-focused: What will they think?”

Vulnerability is all about the soft side of being human. Sometimes that feels like fear or shame, but it can also feel like love, compassion, and courage. Learning to lean into their uncomfortable emotions helps teens make an ally of vulnerability. Then they begin to see themselves as imperfect but whole and deserving of belonging – just like everyone else.

Why Being More Present is Key

Presence is another word for mindfulness: “the basic human ability to be fully present, aware of where we are and what we’re doing, and not overly reactive or overwhelmed by what’s going on around us.” Being more present is a practice made up of small daily habits, like focusing on your breath, taking pauses throughout the day, and reflecting on your thoughts and feelings. Each of these habits helps train the brain to stay focused on what’s happening now, instead of getting lost in past or future worries. Among adults, mindfulness is proven to reduce symptoms of anxiety, depression, and stress-related medical conditions like high blood pressure.

Teens need the stress-busting, health-boosting benefits of presence, too. Adolescent stress levels now rival those of adults, and nearly one in three teens will experience an anxiety disorder. Teens also report more difficulty with focus and emotional regulation than other age groups. While the reasons for these struggles are complex and individual, researchers agree they’re due to a unique combination of external stresses – like academic and social pressures – and internal changes that take place as teens’ brains mature. One major factor is that the prefrontal cortex– the part of the brain that’s responsible for reasoning, attention and impulse control– isn’t fully developed until about age 25. \”It\’s not the fault of teenagers that they can\’t concentrate and are easily distracted. It\’s to do with the structure of their brains,” says Dr. Iroise Dumontheil of University College London\’s Institute of Cognitive Neuroscience.

All teens benefit from tools to build daily habits that help them stay calm, focused and grounded. Here are three simple ways you and your teen can practice being more present each day:

1. Focus on your breath.

Mindful breathing is proven to reduce anxiety, improve focus and regulate intense emotions. When your teen is worried, distracted or struggling with difficult emotions, teach them to take a few slow, deep breaths and pay attention to the physical sensations of breathing. This activates the calming effects of the parasympathetic nervous system and connects the mind and body in the present moment.

2. Reframe negative thoughts and self-talk.

Emotions are closely linked to thoughts and self-talk. A thought like “I’m so stupid; I didn’t understand anything in that class,” leads to feelings of shame, anxiety and fear. Reframing teaches teens to notice their negative thoughts and self-talk and switch to a more positive, self-compassionate and empowering perspective: “I’m sure I’m not the only person who’s struggling. I know I can get this. I’ll ask my teacher for help tomorrow.”

3. Use Spark!

Spark is one of our favorite features of the Lucero wellness app. It makes it easy and fun for teens to check in with themselves and learn simple strategies for being more present. They just tap the emotion they’re feeling, spin the wheel and get personalized ideas for self-awareness and self-care. Best of all, teens can use Spark alone or with their Crew (any friends and family who radically support each other) to make practicing presence a part of their daily routine.

1. Encourage extracurriculars. 

Extracurricular activities are the perfect place for teens to make friends because the structure they provide can strengthen friendships. It’s easier, for example, for shy teens to start conversations with others who have similar interests and schedules. Working towards shared goals helps teens bond and learn to support each other. Extracurricular activities also include built-in support from parents, coaches, or teachers– helpful for things like dealing with conflict. And friends who are passionate about the same things are more likely to motivate your teen to do their best. In short, when your teen finds their niche, they’re also likely to grow great friendships.

2. Advocate for authenticity.

Authenticity means being true to your own identity and values: not always easy when teens are still figuring that stuff out for themselves. But parents can remind teens the importance of being their whole selves and the difference between fitting in and belonging. According to researcher Dr. Brené Brown, “Fitting in is about assessing a situation and becoming who you need to be to be accepted. Belonging, on the other hand, doesn’t require us to change who we are; it requires us to be who we are.” Teach your teen to do a gut-check whenever they’re uncertain: “Do I feel safe being my whole self around this person? Is there any part of me that’s not welcome or supported?” Encourage your teen to reserve their inner circle for friends who have earned their trust and with whom they can be authentic.

3. Teach them how to handle conflict.

Because friendships form such an important part of their identity, conflict feels like a major crisis when teens aren’t prepared to deal with it. But when relationships are strong, conflict can actually make them even better. Nothing builds trust and helps us understand each other like resolving a disagreement. First, equip your teen to feel, talk about, and take responsibility for their own emotions. Share tools like mindful breathing for self-care and self-regulation. And when conflict comes up at home, practice basic skills like active listening, using “I” statements, and offering honest apologies. This helps teens manage the stress of conflict and feel empowered to deal with it in a proactive way.

4. Prioritize positivity.

Sometimes teens pick friends who cause concern. Maybe they behave disrespectfully, use language you’re not comfortable with, or just seem a little too mature for your teen. In cases like these, immediately forbidding a friendship will probably cause your teen to respond with anger and resistance. Instead, stay engaged by asking questions, like what they admire about that person and what they enjoy doing together. Invite their friends to join in family gatherings, and get to know them by asking genuinely curious questions. Often, teens who are a little rough around the edges just aren’t used to interacting with a caring adult. Your presence might be enough to bring out the best in them. And if there’s a real reason for concern, you’ll see it sooner.

5. Support their style of socializing.

Some teens are social butterflies; others prefer quiet hangouts with their best friend or a small group. Some sign up for every after-school activity, others find their tribe in online communities. Just remember that teen friendship is about quality, not quantity. Researchers say having just one or two close friendships can be as good or better than having a large group of friends And while online friendships are fine, teens do need IRL relationships to develop social skills. Whatever their socializing style, make sure your teen knows their friendships matter to you. Let them know you’re happy to host, drive, or help plan things they think would be fun. Get to know their friends and what matters most to them. Give them opportunities to make their own choices while knowing you always have their back.

To protect your teen from the harmful effects of loneliness, try these four evidence-based tips:

1. Understand their neurology.

Teens are more susceptible to feeling lonely because their prefrontal cortexes – the part of the brain that helps regulate emotion and impulse control – are still developing, and their limbic brains – the part that responds to stress – are more active. The teenage brain is wired to seek social and emotional rewards and to feel everything more intensely. That’s why a seemingly small slight from peers can feel literally life-or-death to teens. Remind teens that their brains are works-in-progress and that everyone, no matter their age or level of popularity, struggles with uncomfortable emotions like loneliness at times. To help them develop emotional resilience, teach teens healthy habits for self-regulation like mindful breathing and positive self-talk.

2. Limit their alone-time.

Too much solitude can be scary for teens and leave them vulnerable. Before adolescence, children are rarely alone. Increased independence is something many teens crave but aren’t completely comfortable with. They likely haven’t developed coping strategies for loneliness, and they tend to seek connection and distraction from difficult emotions through social media and digital devices. Study after study shows that teens need real-world connection with friends and family. If you’re concerned about your teen’s level of loneliness, start tracking how much time they’re spending on their own and find ways to increase opportunities for meaningful interaction with others, like family dinners and game nights, in-person hangouts with friends, or volunteering for a cause they care about.

3. Ensure they get enough sleep.

A 2018 study published in the journal Nature Communications found that sleep loss causes social withdrawal and loneliness. That’s probably because lack of sleep leads to mood changes, decreased energy and a lack of interest in social engagement. And \”almost all teenagers, as they reach puberty, become walking zombies because they are getting far too little sleep,\” says sleep expert and Cornell University psychologist James B. Maas. Teens need more sleep than adults to support brain development: about 8-10 hours per night. Teens’ unique circadian rhythms make it natural for them to stay up and sleep later than most school schedules allow. To make sure your teen gets enough sleep, stick to a regular schedule for going to bed and waking up, and get the whole family on board to shut down all devices together before bedtime.

4. Tackle FOMO.

Social media’s endless parade of filtered photos and fantasies makes it easy to feel like everyone else is out there living their best life while you sit home alone. Everybody experiences Fear Of Missing Out sometimes, but because teens are more socially- and emotionally-driven than other age groups, they’re especially vulnerable. A 2018 study published in the Journal of Social and Clinical Psychology found that college students who limited social media use to 10 minutes per platform, per day experienced significant reductions in depression, loneliness, anxiety and FOMO. If your teen is struggling with loneliness, have an honest conversation about how their social media habits make them feel. You might experiment with cutting back on social media use together, or curate a feed that boosts confidence, connection and self-love instead of leading to loneliness.

There\’s no one-size-fits-all answer to this problem, but caregivers can help by teaching teens how to build healthy habits. Whatever the cause of their stress, tweens and teens who take just a few minutes each day to practice supportive habits feel more in control, reduce their anxiety, and boost executive functioning skills so they handle stress more effectively. Here’s how healthy habits help teens manage stress and anxiety:

1. They focus on solutions, not problems.

Just like adults, teens who are overwhelmed fixate on negative thoughts and imagine worst-case scenarios. But the teenage brain is still developing, so it processes information differently. The prefrontal cortex –the part of the brain responsible for reasoning, planning and logic– isn’t fully developed until about age 25. Until then, adolescents rely more on the emotion- and impulse-driven limbic brain to make decisions. That means they’re more likely to get trapped in a downward spiral of emotional upset. Healthy habits teach teens to focus on the solution to a problem rather than the problem itself. Instead of getting stuck in negativity, they learn to ask, “What can I do that will help me out of this situation?”

2. They gain a toolkit of positive practices.

Healthy habits can be viewed as foundational coping skills, regardless of age or stage of life. They help us stay strong –no matter what stress we’re facing– by supporting our mental, physical and emotional well-being. The teen years introduce more complex emotions, relationships and responsibilities, so the more positive practices teens learn, the better. And because the teenage brain is still developing, anchoring in healthy habits now makes them more likely to become lifelong. Habits to focus on include positive practices around sleep, diet, exercise, self-care, connection to others and more. Each gives teens a more complete set of tools so they feel in control and capable of handling any source of stress.

3. They provide structure.

A recent study from the University of Georgia found that teens with regular mealtimes, bedtimes and after school schedules “reported less alcohol use, greater self-control and emotional well-being and higher rates of college enrollment in young adulthood.” Consistent routines also correlated with lower levels of the stress hormone epinephrine. Healthy habits provide stability as teens experience the seismic neurological, psychological, social and emotional changes of adolescence. A foundation of well-being equips teens to learn, grow and handle change without succumbing to anxiety.

4. They build resilience. 

Resilience comes from the Latin resilio, meaning “to jump” or “to bounce back.” Stress is inevitable, but teens can practice bouncing back from challenges and find opportunities for growth. When teens experience upset, healthy habits provide a foundation to fall back on: When I feel overwhelmed by my emotions, I know I need to take a break to just breathe and check in with myself. “When we are resilient, we not only adapt ourselves to stress and disappointments, we also grow the insight to avoid actions that might lead us to face such situations,” says writer Maduleena Chowdhury. Resilience leads to self-awareness, and the more self-aware teens are, the more easily they adapt to stress.

To give your teen the benefit of stress-busting healthy habits, download Lucero. It’s a gamified wellness app that builds emotional regulation skills and self-care habits in just a few minutes a day. Lucero is the most fun and engaging way for teens to gain healthy habits with bite-sized content co-created by experts and tweens and teens themselves.

Lucero is a gamified wellness app for tweens, teens and their crew. It works like a digital daily self-care vitamin, making it easy and fun for adolescents to practice emotional regulation, boost self-confidence and connect with others who radically support them. Instead of a crisis-intervention approach, Lucero builds daily habits over time: a science-backed strategy that protects teens’ mental health and helps them grow into self-care savvy, purpose-driven adults. Here’s how we do it:

1. Give youth and families the tools to talk about hard topics.

Research shows that tweens, teens and their caregivers want to talk about mental health but lack skills, language and resources. Lucero ensures that all our content is co-created and approved by trauma-informed licensed therapists and grounded in evidence-based methods like Solutions-focused Therapy, Cognitive Behavioral Therapy, and Mindfulness-Based Stress Reduction. Whether you’re a teen or a caregiver, Lucero puts simple solutions in hand and makes it easy to talk about hard topics and reach out for support.

2. Make it youth-driven, fun and engaging.

We asked teens, “If you had a magic app to solve the problems you face, what would it do?” Then we built the safe space they asked for. We believe there’s no better source of data about the support teens need than young people themselves. That’s why we recruited a panel of 27 tweens and teens to create, review and approve all our content. And everything inside Lucero’s world makes emotional regulation fun and engaging, including evolving avatars, 84+ gamified micro-lessons on topics like confidence and self-awareness, 600+ self-care ideas, and badges to track progress.

3. Make it affordable and accessible. 

Two of the biggest barriers to mental healthcare are accessibility and cost. Licensed community therapists often have a 5- to 8-month waitlist and cost between $75-150 per session and school counselors serve an average of 464 students each. There’s a clear need for solutions that streamline support for youth and families regardless of income or location. To use Lucero, all teens need is access to a smartphone. The app will always have a free individual account version available, and Crew subscriptions are just $10/month.

4. Cultivate connection.

Strong relationships with peers and caregivers protect teens’ mental health more than any other factor. Connection with others boosts teens’ confidence and helps them develop social skills, emotional resilience and self-awareness. Lucero makes it easy to strengthen relationships by giving teens the option to connect with up to 7 family members as part of their Crew. Family is inclusive of any combination of youth and adults who want to radically support each other.

5. Build healthy habits by making it bite-sized.

The prefrontal cortex is the part of the brain responsible for planning, prioritizing and impulse-control. Since it’s still developing in teens, adolescence is the perfect time to lock in healthy habits for self-care and emotional regulation. Behavior scientists say the best way to build those habits is to start small and reward progress, so that’s just what Lucero does. It’s a safe space where teens can just be themselves and gain tools for a lifetime of healthy habits… all in just a few minutes a day.