Myth # 1: It’s all bad news.

While negative trends get most of the attention, it’s important to know there is also good news about teens’ well-being. Remembering that helps parents put things in perspective and focus on the actual potential problems their teen may be facing. According to Candice Odgers, a psychologist at the University of California, Irvine, “Young people are more educated; less likely to get pregnant, use drugs; less likely to die of accident or injury. By many markers, kids are doing fantastic and thriving. But… these really important trends in anxiety, depression and suicide that stop us in our tracks.”

Myth # 2: It’s just a phase.

Occasional sadness, worry and moodiness are normal for teens, but parents shouldn’t dismiss ongoing symptoms as something their teen will grow out of. In fact, periods of depression, anxiety or other mood disorders can disrupt teens’ development, causing them to miss out on important milestones and leading to lasting harmful behaviors and habits. For depression to be diagnosed, individuals must have symptoms for at least two weeks. If you or your teen are in doubt about whether they need help, reach out to a licensed mental health professional. Getting treatment early helps teens prioritize healthy habits and gain tools to stay stable.

Myth # 3: Kids these days have nothing to feel bad about. 

It’s true that many of today’s teens have more material abundance and often fewer responsibilities than previous generations, but they also face unprecedented challenges. On average, teens now reach puberty a year or two younger than their parents did, leading to physical, neurological and social stress. They experience more pressure to perform in academics and extracurricular activities, while college has become exponentially more expensive and less of a sure path to success. They deal with the nonstop challenges of social media and digital devices and have higher rates of anxiety about gun violence, climate change and other important issues. In short, being a teenager today really can be tough.

Myth #4: It’s all because of social media.

It’s common for adults who grew up before the era of Instagram and TikTok to blame social media for the decline in teen mental health, but researchers say it’s not that simple. Rising rates of teen depression, anxiety and self-harm do correlate with the rise in social media and increased use of digital devices. But these technologies aren’t inherently evil, and they often help teens find connection and support that’s lacking in their off-line lives. Recent research suggests the problem may be more about what teens are missing out on when they overindulge in screen time, like sleep, time in nature, and in-person connection with caregivers, friends and family.

Myth #5: Poor parenting is to blame. 

Lots of parents whose teens experience depression or other disorders ask, “What did I do wrong?” The truth is that many teens with mental health conditions have supportive and engaged parents. Remember that these disorders are biologically-based illnesses that can be triggered by environmental factors, but environmental factors aren’t necessarily or solely to blame. And remember that teens are developmentally wired to push back against their parents so, even if they blame you for their feelings, it may have nothing to do with you. Don’t take it personally, but DO do everything you can to get a licensed professional on board to help.

Why Sleep Matters

Teens need more sleep than adults to support brain development, and a regular sleep schedule is essential for mental, emotional, and physical health. Studies show that teens who are sleep-deprived are more likely to have learning difficulties, like not being able to focus in class or flaking out on homework. They are more susceptible to social and emotional problems, like becoming moody, irritable, reactive or withdrawn. Even more troubling: teens who don’t get enough sleep are more likely to engage in high-risk behaviors and to be injured. The bottom line? Teens need consistent, restorative sleep, and parents often have to take the lead to make sure they get it.

Why Teens Don’t Get Enough Sleep

43% of parents say their teen has trouble with sleep, according to a 2018 Mott Poll Report. The reasons are complex: 56% of parents blame electronic devices and social media, and 54% say their teens are anxious about school or social life. Many kids have extracurricular activities, after-school jobs, and intense homework requirements. Just like adults, teens often have a hard time juggling their many responsibilities with the need for rest and self-care.

Another factor is the shift in teenage circadian rhythms called the “sleep phase delay.” Around the onset of adolescence, teens naturally begin to feel sleepy around 10 or 11 pm, about two hours later on average than tweens. It’s tough to strike a balance between the sleep phase delay and their need for enough sleep. Many teens, for example, need to wake up around 6 am to get to school on time; that means going to bed by 10 pm at the latest.

Finally, the pandemic’s ongoing effects can’t be overstated. One study found that youth anxiety and depression doubled during the pandemic, and levels remain at the highest ever reported. In addition to the devastating impact on mental health, loss of schedules and structure has been especially hard on teens.

What Parents Can Do

First of all, talk to your teen about sleep. Starting a low-key conversation is the best way to understand how your teen’s sleep, or lack thereof, is affecting them. Many parents struggle with sleep, too, so this can be an opportunity to connect with empathy and seek solutions together. It’s also important to make incremental changes. Baby steps help healthy new habits stick.

Here are six suggestions to get started:

1. Create a relaxation ritual at bedtime. This works best when the whole family is on board. Agree to a consistent bedtime, then gradually increase device-free time up to about an hour before bed. Shut down the most adrenaline-boosting activities first, like video games, loud TV, and social media. Dim the lights and encourage everyone to slow down. This stimulates teens’ natural sleep cycle and helps them transition into real rest.

2. Ban devices from bedrooms. We know, we know… this one is hard. But teens (like most adults) aren’t great at setting limits on technology. And besides cutting into sleep time, the blue light produced by LED screens suppresses production of melatonin, a sleep-regulating hormone. Try setting up a family charging station in a central location and buy your teen an old-school alarm clock.

3. Make physical activity a priority. Teens who exercise regularly get better sleep. One study found that for every extra hour of moderate-to-vigorous physical activity, teens fell asleep 18 minutes earlier and slept 10 minutes longer. If your teen isn’t getting enough activity from P.E. or extracurricular athletics, find fun ways to move as a family (and you’ll sleep better, too!)

4. Cut down on caffeine. Caffeine makes it harder for kids to get quality sleep. Researchers say teens should avoid anything with caffeine, including soda and chocolate, after 4 pm. Remember that super-caffeinated energy drinks are particularly problematic for teens. The American Academy of Pediatrics recommends that adolescents not consume energy drinks at all. Teens should not need caffeine to stay awake and alert – if they do, it’s likely that they’re sleep-deprived.

5. Watch the weekends. Because it’s so difficult for busy teens to get all the sleep they need during the week, many sleep in on the weekend. That’s totally fine, as long as they don’t go overboard. Sleep scientists recommend that teens sleep no later than 2 hours past the time they would normally wake up on a weekday. More than that and they risk scrambling their sleep schedule.

6. Encourage your teen’s school to move to a later start time. This one’s for extra credit. The American Academy of Pediatrics recommends that schools start at 8:30 am to give teens the sleep they need to stay alert and learn. Some schools are already making the switch – maybe yours will be next.

This is the first proposal for using screening tools to detect children and adolescents who may have anxiety or depression. If implemented, the screening would be done along with regular physical checkups and trends toward anxiety would also be recorded as the child ages.

One of the tools researchers note that work well in reducing anxiety is more open communication between parents and children. There are simple ways to help your adolescent or teen reduce anxiety that simply involve listening, acknowledging feelings, and talking with your child.

By putting these tips in place on a regular basis your child will feel more inclined to share their feelings and their day-to-day anxieties.

1. Take time each day to encourage your teen or adolescent to tell you about their day. Use questions that can be answered beyond a yes or no. For instance, “What was something good that happened today?” or “What was your favorite part of the day today?”

You can also ask them if they had a difficult day or a sad time at school? Make sure you’re listening with empathy, and they understand they have time to talk freely. These conversations can happen each day without a rigorous schedule, in fact, if you integrate them easily into the day your child will feel more at ease with the conversation. Some parents find that asking these questions on the ride home from school are valuable, or while the child is doing daily chores or dishes or helping with dinnertime. During these conversations focus on hearing what the child is saying and not how you might fix it. Let them share freely, listen, and make sure they know you are there to support them.

2. Help underscore their coping skills and what they are doing to help themselves.

If your child is experiencing or expressing anxiety help them remember to use coping techniques, like deep breathing, or taking a walk to help lessen anxiousness (even on the playground). Talk to them about counting their breaths from 1 to 10, for a small break from the anxiety. Reassure your child or teen that anxiety is common and a normal part of life and using small interventions can help lessen the anxiety. Reflect back to your child the coping skills they are already using and underscore how powerful and kind those are to continue using.

3. Art, Sleep and Exercise

Encouraging your adolescent to explore their anxiety through art is also an optimal way to reduce their anxiety. Doing art with your child at home is also helpful as it can provide another time for ease in communicating about feelings. Music, dance, and exercise are all good methods for relieving anxiety. According to the American Art Therapy Association, artistic expression may decrease anxiety, feelings of anger and depression. This creative process can also enhance cognitive abilities, foster greater self-awareness, and help students regulate their emotions.

More Resources:

https://commons.emich.edu/cgi/viewcontent.cgi?article=1162&context=mcnair – Art Therapy as an as an Intervention and Its Effects on Anxiety and Depression

https://www.psychreg.org/attentive-listening-teens/ – Active Listening Helps Reduce Anxiety in Teens