Supporting Teen Mental Health: Back to School During a Pandemic

Therapy isn’t just for crises — anyone can benefit from it. In talk therapy, a counselor will work with your teen to develop techniques for dealing with depression or anxious thoughts or improving their relationships.

The National Institute of Mental Health suggests asking questions of a potential therapist or counselor, including:

• Is their approach supported by research?
• How will you be involved as a parent?
• What does progress look like?
• What costs are involved?

Some employers or health insurance providers will help you cover the cost of mental health resources, including therapy. In other cases, you can tap into online support networks for reduced prices from anywhere in the world.

Since many mental health issues stem from anxiety about the future, it can help to recenter on the present. A mindfulness practice does just that.

Mindfulness can include:

• Breathing exercises
• Meditation
• Body scan
• "Raisin meditation"

Your teen can also join a mindfulness community online. Parenting educator and advocate Kimberly King recommends Inward Bound Mindfulness Education. This website hosts virtual and social sessions for teens to get involved with meditation.

Almost half of the teens in an American Psychological Association survey said they were less involved in extracurriculars due to the pandemic. Help your teen reconnect to their interests and equip them with resources to prepare for life’s next steps.

Your teen might like drawing, journaling, or using poetry to express themselves. Fox recommends older teens try activities they enjoyed in middle school to find comfort, such as being outside or talking to an old friend.

Sometimes your years of experience actually get in the way of listening.

"As adults, we often compare the worries of our kids to our adult worries (paying the bills, work, childcare, etc.), and then determine they are less important," Dr. Conely said.

You can listen better by acknowledging that your teen’s stressors are just as critical as your own. Avoid these phrases that minimize their issues.

"You’re being dramatic or too sensitive."

• This shuts down the conversation before your teen can share concerning symptoms with you.

"Everything will be fine."

• This dismisses your teen’s concerns and can even promote obsessive or excessive reliance on reassurance.

"Just forget about it."

• While distraction can sometimes help us cope, a review of coping research suggests that teens are generally better off approaching their problems than avoiding them.

Instead, King wants parents to plan mental health conversations with their teens. She reminds parents to practice asking open questions, for instance: "I’ve noticed you’re a little more quiet than normal… anything going on?"

In the APA study, 45% of teens said they had trouble focusing on school due to the pandemic. Parents can encourage helpful organizational habits to help teens tackle their schoolwork while positively impacting their mental health.

Dr. Conley says that making a checklist works because it "keeps you focused on one task at a time, rather than allowing your mind to become overwhelmed." Conley also recommends rewarding yourself in little ways for completing tasks on time. Teens can set their own reward system based on what motivates them.

Today, many Gen Z influencers and advocates use social media platforms to draw awareness to mental health and support other teens. Social media can be essential when in-person services and social activities are limited.

Fox admits there’s a learning curve for parents who didn’t grow up with social media but says it’s how Sad Girls Club meets Gen Z where they are.

When it comes to mental health, your example will influence your teen. Our experts underscored the importance of self-care habits for parents, including:

• Reassessing your schedule and commitments.
• Establishing healthy boundaries.
• Finding a therapist, counselor, or support group.
• Prioritizing physical health and sleep.