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Teenagers go through a lot of change in a short amount of time. They’re learning to drive, switching schools, starting first jobs, managing friendships and relationships, and figuring out who they are and where they fit in.
Some life events come out of nowhere, like the loss of a loved one, a divorce, or even a natural disaster. Others are expected (even exciting) like graduation, starting a new school, or getting a job. But even positive change can feel overwhelming.
It’s completely normal for big life shifts to impact your teen’s mental health. That’s why having a strong support system and people they trust is so important. While you can’t stop change from happening, you can help your teen face changes with confidence, resilience, and hope.
Here are a few ways to support them through life’s major moments.
Life events teens experience: physical, family, emotional
Physical life events
- Puberty
- Unexpected illness or injury
- Exploring their sexuality
Family and relationship life events
- Parent’s divorce or remarriage
- Death or loss of a loved one
- Evolving friend groups
- Losing a pet
- New sibling
- Romantic relationships
Emotional life events
- Applying for college
- Moving
- Graduating
- Getting a first job
- Learning to drive
- Attending a new school
- Getting bullied
- Experiencing peer pressure
- Navigating current events
Strategies to support your teen
1. Let them take the lead in the conversation
When your teen opens up, resist the urge to jump in with advice right away. Start by listening, fully, without distractions or multitasking, and ask if they’re looking for help, or just someone to hear them out. Sometimes, knowing they can talk to you without judgment or immediate solutions is what they need most.
2. Acknowledge that their feelings are real (withhold judgement)
It’s not always easy to relate to what your teen is going through, especially when their challenges look different from the ones you’ve faced. But what feels manageable to you might feel overwhelming to them. Remember–feelings are subjective–your teen's emotional experiences are shapred by their unqiue perception and thoughts.
They’re still learning how to cope with change, stress, and big emotions. Taking their feelings seriously, even when you don’t fully understand them, helps them feel supported and reminds them they’re not alone in figuring things out.
3. Talk about what's actually in their control
Change often brings a sense of uncertainty. Help your teen focus on what they can control like how they spend their time, how they treat others, how they respond to stress, and where they choose to put their energy. This can help them feel more grounded when everything else feels out of their control.
4. Help your teen build structure into their day
Routine helps create stability. Encourage consistent sleep, regular healthy meals, time for movement, and downtime that isn’t spent on screens. When life feels unpredictable, routines offer comfort. It’s also important they make time for things they genuinely enjoy, things that "fill their cup", like music, art, reading, sports, cooking, being with animals, exploring nature, etc.
5. Keep an eye on social media's impact
Social media can be a source of connection, but also comparison. Remind your teen that most people share only the highlights, and that their worth isn’t tied to likes, followers, or filtered images. Setting screen time boundaries, especially before bed, can also improve sleep and overall mental health.
Being on social media can also impact your teen's ability to get good quality sleep, either because they are online late or the screen hinders their sleep quality. Try to help your teen disconnect from all screens before bed by encouraging other activities like reading or listening to music.
6. Talk about AI–and its role in their world
Whether it’s showing up in school assignments, Snapchat filters, or the apps they use daily, artificial intelligence is part of your teen’s life, whether they realize it or not. Having open conversations about AI can help them feel more informed and empowered.
Ask your teen how they’re seeing AI used in their world–at school, on social media, or in their creative tools. Encourage curiosity, healthy skepticism, and discussions about privacy, accuracy, and how it can shape what they see and believe. Having these conversations will help your teen become a thoughtful, aware digital citizen.
7. Know when to seek help from a mental health professional
If your teen seems overwhelmed, withdrawn, or is struggling to cope, it might be time to involve a therapist or other mental health professional. It's ok to lower the bar for seeking outside support. Therapy can be an important tool–not just for addressing challenges, but for learning how to manage emotions and develop lifelong coping strategies.
Change is an important part of growth
Big life events–whether exciting, difficult, or somewhere in between—are an essential part of growing up. Encourage your teen to reflect and ask wuestions. They don’t need to have everything figured out.
They just need to know they’re not alone in navigating the tricky waters of their teenage years–they have you!
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