Young people today face more pressure than ever — from academics and social media to family and societal expectations. Understanding how to help teens manage stress has become essential for parents, mentors, and educators who want to support their emotional and mental wellbeing.

According to a report by Crisis Text Line and Common Good Labs, depression among teens aged 12–17 has risen by 144% since 2010, while suicide rates have climbed 58%. Meanwhile, a Cigna survey found that 91% of Gen Z experience stress and 98% report burnout. Thankfully, new research reveals data-backed strategies that can make a real difference.

1. Build Strong Connections with Teens

One of the most powerful ways to help teens manage stress is by fostering connection and belonging. Research from Crisis Text Line shows that 18% of teens found relief in social connections — such as joining clubs or spending time with friends.

Studies from Brigham Young University show that having even two or three close friends can improve physical and mental health, reduce the risk of depression, and increase longevity. Whether introverted or extroverted, every teen craves connection.

Encourage them to participate in social groups, extracurricular activities, or community clubs. As a parent, mentor, or friend, your consistent presence and empathy help teens feel seen, valued, and supported.

2. Encourage Creative Expression

Art isn’t just self-expression — it’s therapy in disguise. Roughly 16% of teens in Crisis Text Line’s data said that creative outlets like music, writing, drawing, or theater helped them cope with stress and anxiety.

Research published in The British Journal of Clinical Psychology confirms that creative activities lead to greater happiness and reduced negative emotions. Teens who engage creatively enter a “positive feedback loop” — feeling better, which motivates more creativity, which boosts mood again.

Support your teen’s creativity. Take them to concerts, join art classes, or simply provide space for them to write, paint, or play music freely.

3. Promote Physical Activity and Outdoor Time

Exercise is one of the simplest, most effective tools to help teens manage stress. In the Crisis Text Line data, 8% of teens said that sports and physical activity like running, yoga, or team games boosted their wellbeing.

A University of Michigan study shows even short bursts of movement increase happiness. Running, in particular, releases dopamine and endorphins — the “feel-good” chemicals that improve mood and focus.

Go for walks together, play a sport, or motivate them to join a fitness club. And whenever possible, get outside — nature itself is medicine. Studies published in Science Advances found that being in nature improves thinking, boosts creativity, and builds confidence.

4. Support Professional Help and Reading Habits

While social and lifestyle changes matter, professional mental health support is sometimes essential. Around 10% of teens said that therapy, medication, or doctor visits helped them recover from distress. Encourage open conversations about therapy and normalize seeking professional guidance.

In addition, reading can be surprisingly therapeutic. For 6% of teens, books provided comfort and perspective. Studies show reading enhances empathy, reduces stress, and improves long-term brain health.

Start a shared reading routine or join a community book club. Reading can help teens step outside their own worries and see the world from a broader, more hopeful perspective.

Helping Teens Manage Stress Starts with You

The most powerful message from all the research? Connection heals. Whether it’s through friendship, creativity, movement, nature, or professional care — what truly matters is your presence and consistency.

As Dena Trujillo, CEO of Crisis Text Line, says:

“We hear from young people in distress every day seeking support from their communities. It’s clear that we must work together to ensure accessible mental health resources for all.”

Your care, listening ear, and compassion might just be the bridge between stress and strength for the young people in your life.