Originally published: February 2026
Your teen is growing fast and facing big changes — school, friends, stress, and new responsibilities. These years can bring excitement and challenges. You play a vital role in helping them build strong mental health and confidence to handle life’s ups and downs. Here are nine ways to help your teen strengthen their mental health.
1. Talk openly about feelings
Conversations about mental health don’t need to be intense or overwhelming. Ask how they’re doing and share a bit about your own day or feelings to help normalize and manage emotions. Tools like The Feelings Wheel or the Atlas of Emotions can help you both find the right words.
2. Hear them out
When your teen shares a problem, listen first. Try saying, “That sounds hard” or “What do you think you’ll do?” This helps them think through their options and strengthens problem-solving skills. Resist the urge to give quick advice unless they ask for it.
3. Encourage healthy habits
Teens need enough sleep, balanced meals, and movement to support their brain and mood. Encourage outdoor activity, eat together when you can, limit screen time before bed and find ways to support your teen in the digital world. A balanced lifestyle helps reduce stress and boost energy.
4. Foster connection
Even if your teen seems to pull away, they still need your support. Encourage them to stay connected with friends, trusted adults, coaches, or mentors. Social connections in teens builds belonging—a key part of mental well-being.
5. Support healthy social media use
Social media can help your teen connect with friends and new people, express themselves, and get support or ideas right away. But, without limits, it can also lead to comparing themselves to others, seeing negative comments, and feeling stressed or tired. Supporting your teen in the digital world means encouraging them to follow positive and educational accounts, set daily time limits, and talk about how social media makes them feel. Remind your teen it’s okay to take breaks when it feels overwhelming. You can model this by limiting your own screen time too.
6.Teaching coping skills
Help your teen explore ways to calm their mind and body such as by deep breathing, listening to music, journaling, or spending time outdoors. Model what works for you and encourage them to find what works best for them. Practice your own Self-Care; your calm presence gives them the security and support they need.
7. Help them help others
Kindness builders for teens are acts of kindness for others such as volunteering, mentoring, supporting a friend, or helping in their community. These helping actions can give teens a sense of purpose and belonging that supports their mental health.
8. Focus on strengths
Notice and point out their unique qualities—kindness, creativity, or determination. This builds confidence and helps them see their worth beyond grades or achievements.
9. Reach out early for help
If your teen seems sad, withdrawn, anxious, or overwhelmed for more than a few weeks, reach out for support. Seeking help early makes a difference. You can:
- Talk with your family doctor or school counsellor
- Call Health Link at 811 anytime for mental health information and advice
- Visit ahs.ca/helpintoughtimes for services and resources
- Let your teen know they can contact Kids Help Phone (1-800-668-6868 or text CONNECT to 686868)
Reach out with compassion if you notice warning signs such as:
- persistent sadness or feeling alone
- talking about death or suicide
- withdrawing from friends, hobbies, or school
- self-harm or talk of harming themselves
- increased substance use
- increased impulsive, risk-taking behaviours (like driving recklessly, getting in trouble at school, etc.)
Let them know you’re there to listen and not judge, even if it’s hard to hear. Encourage them to get professional support. Offer to help them find or go with them to a trusted health care provider. If your teen is hesitant to share with you, that’s okay. They might not want to burden or disappoint you and might talk more freely to others. Connect your teen to other trusted adults or professional supports if you see warning signs.
It takes a supportive community of adults and peers to raise healthy teens—reaching out to other trusted, caring adults like extended family, Elders, coaches, teachers, youth group leaders, etc., can build support and help prevent suicide. The key is to connect your teen to help early, when you see warning signs. It’s important for you as the caregiver to seek support too.
If your teen talks about either of these warning signs, get help right away:
- death or suicide
- self-harm or talk of harming themselves
Ask them directly about safety. If they talk about ending their life, gently and directly ask if they have a plan. This question won’t give them ideas—it can help keep them safe.
Act in an emergency. If they do have a plan or you believe they might act on their thoughts, take them to your nearest emergency centre or call 911 right away.
Your calm presence and belief in your teen make all the difference. Every time you listen, guide, and show up, you’re helping them build resilience, confidence, and lifelong mental health.
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