What parents, grandparents, and young people can do when stress becomes overwhelming—and how to recognize when it is time to seek help.
Teenage years can be full of possibility. They can also be confusing, exhausting, and lonely.
Schoolwork piles up. Friendships change. Social media makes it easy to compare our lives with everyone else’s highlight reel. Questions about appearance, identity, the future, and belonging can feel enormous. At home, a young person may be expected to explain feelings they do not yet understand themselves.
For parents and grandparents, the changes can be equally difficult to navigate. A once-talkative child may become withdrawn. A teenager who used to enjoy family outings may prefer to stay in their room. When asked what is wrong, they may say “nothing,” insist they are fine, or struggle to find the words.
It can be tempting to dismiss these changes as a normal part of growing up. Adolescence does bring emotional ups and downs, but persistent distress deserves attention, not judgment.
The World Health Organization estimates that about one in seven young people aged 10 to 19 experiences a mental health condition. Depression and anxiety are among the leading causes of illness and disability in this age group. The encouraging news is that support, early recognition, and appropriate care can make a difference.
For young people reading this: you do not need to wait until things become unbearable to ask for help. And for the adults who love them: you do not need to know exactly what to say to begin making a difference.
First, is it stress, anxiety, or depression?
These experiences can overlap, but they are not the same.
Stress is the body’s response to a demand or challenge. A major exam, a conflict with a friend, or a difficult family situation can leave a young person worried, irritable, or exhausted. Feelings may ease when the situation improves or when they have time and support to recover.
Anxiety involves fear or worry that can become difficult to manage. It may show up as constant overthinking, restlessness, trouble sleeping, difficulty concentrating, or physical symptoms such as a racing heart or stomach discomfort. Anxiety becomes a concern when it is persistent, distressing, or interferes with everyday life.
Depression is more than having a bad day or feeling sad after a disappointment. It can involve persistent sadness or irritability, loss of interest in activities, changes in sleep or appetite, fatigue, feelings of worthlessness, difficulty concentrating, or hopelessness. In young people, depression may appear as anger, withdrawal, or declining school performance rather than obvious sadness.
No single behavior proves that someone has a mental health condition. These signs can have other causes, too. A qualified healthcare professional can help assess what is happening.
The most important question is not whether a young person seems to have a particular diagnosis. It is whether they are struggling and need support.
READ: Why Teen Anxiety Continues to Rise—And What Parents Can Do About It
Five practical ways to support a young person’s mental well-being
These steps can help create healthier conditions for emotional well-being. They are not cures for depression or anxiety, and they should not delay professional assessment when symptoms are persistent or severe.
1. Make everyday conversations feel safe
A young person may already be worried about disappointing their family, being misunderstood, or having their feelings dismissed. If every conversation becomes a lecture, interrogation, or attempt to fix the problem, they may stop sharing.
Try beginning with curiosity rather than conclusions.
Instead of saying, “You have nothing to worry about,” try:
- “You seem to have a lot on your mind. Do you want to talk about it?”
- “Would you like me to listen, or would you like help figuring out what to do?”
- “You don’t have to explain everything perfectly. We can take our time.”
Listen without immediately correcting, comparing, or offering advice. Avoid responses such as “Other children have it worse,” “You’re too sensitive,” or “This is just a phase.”
You do not have to agree with every interpretation your child has to acknowledge that their feelings are real.
Try this today: Set aside ten minutes for a conversation without phones, distractions, or an agenda. Talk during a walk, while preparing a meal, or on the way home from school, whichever feels more natural. If your child is not ready to talk, let them know the invitation remains open.
2. Support sleep, regular meals, and enjoyable movement
Mental well-being is influenced by more than thoughts and feelings. Sleep, nutrition, physical activity, medical conditions, and daily routines can all affect how a young person feels and functions.
Teenagers often have demanding schedules, and irregular sleep can leave them more tired and less able to cope with stress. Help them work toward a consistent sleep routine, a calmer wind-down period, and fewer late-night distractions. Adolescents generally need around eight to ten hours of sleep each night.
Regular meals can also help support energy and concentration. Offer accessible, balanced options that include carbohydrates, protein, healthy fats, fruits, and vegetables. Avoid making food or body weight another source of shame or pressure.
Movement can be helpful, too. A 2026 umbrella review of 21 systematic reviews, covering 375 randomized controlled trials and more than 38,000 children and adolescents, found that exercise reduced symptoms of depression and anxiety on average. The strength of evidence varied by outcome, and exercise should be considered one part of support and not a replacement for treatment when needed.
Try this today: Invite your teen to take a short walk, dance to a favorite song, cycle, play basketball, or choose another activity they genuinely enjoy. Offer a regular meal together without turning it into a discussion about grades, weight, or performance.
The goal is not to create another obligation. It is to make caring for the body feel manageable and supportive.
DISCOVER: Why Are Teens Staying Up Until 2 A.M.?
3. Help them find breathing room from pressure
Some young people feel they must excel at everything: grades, extracurricular activities, friendships, appearance, and future plans. Others are carrying pressures that adults may not immediately see, including bullying, family conflict, financial worries, discrimination, grief, or uncertainty about the future.
Not every source of distress can be removed. But families can help young people identify what is within their control and where they need support.
Try breaking an overwhelming task into smaller steps. Help them decide which deadlines are urgent, which activities can be postponed, and when it is reasonable to ask a teacher for help. Make room for rest without requiring them to earn it through perfect performance.
Simple grounding exercises may also help during stressful moments. For example, invite them to place both feet on the floor, notice what they can see and hear, and breathe slowly and comfortably. If focusing on breathing makes someone feel more anxious, try grounding through their surroundings instead.
Journaling, music, drawing, prayer, or quiet time may be comforting for some young people. These are personal coping tools, not treatments that work for everyone.
Try this today: Ask, “What is taking up the most space in your mind right now?” Help identify one small, realistic next step rather than trying to solve everything at once.
4. Talk about social media without turning it into a battle
Digital spaces can provide friendship, creativity, information, and a sense of belonging. They can also expose young people to cyberbullying, harmful comparisons, upsetting content, and pressure to remain constantly available.
Research does not support the idea that every minute spent on a screen harms a developing brain. The effects depend on what a young person is doing online, when and how they use devices, their personal circumstances, and whether screen use displaces sleep, movement, or supportive relationships. The WHO has emphasized that digital technology can have both positive and negative associations with young people’s well-being.
Rather than relying only on blanket bans, help young people notice how particular online experiences affect them.
Do they feel connected after chatting with friends, or worse after scrolling through appearance-focused content? Is gaming interfering with sleep? Are they being harassed or pressured to share something they do not want to share?
Agree on practical boundaries together, including keeping devices away during sleep where possible, making space for offline activities, and seeking help when online interactions become harmful.
Try this today: Ask, “Which parts of being online make you feel better, and which leave you feeling worse?” Listen to the answer before setting new rules. Adults can model the same habits by putting their own phones aside during family time.
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5. Make connection a routine, not a reward
Young people need relationships in which they feel accepted, valued, and safe. That does not mean parents and grandparents must be available every minute or have the perfect response to every problem. It means showing up consistently and making it easier to ask for help.
Connection can be built through ordinary moments: sharing a meal, checking in after school, watching a favorite show, visiting relatives, walking the dog, or asking about something the young person genuinely cares about.
For some teens, talking face-to-face may feel difficult. They might open up while riding in a car, messaging a trusted adult, or spending time together without making conversation the main event.
Family connection is important, but it is not the only source of support. Friends, teachers, school counselors, coaches, relatives, and mental health professionals may all have a role. The WHO identifies supportive environments at home, at school, and in the community as important to adolescent mental health.
Try this today: Create one small, predictable ritual, a weekly breakfast, a short evening check-in, or a walk on weekends. Keep it low-pressure. The purpose is to make connection available, not to force a conversation.
When everyday support is not enough
Healthy routines and caring relationships can be protective, but depression and anxiety are not simply the result of poor habits or insufficient family attention. They can arise from a combination of biological, psychological, and social factors. A young person may need professional assessment and treatment even when their family is loving and supportive.
Consider contacting a pediatrician, family doctor, psychologist, psychiatrist, or other qualified mental health professional if distress persists, worsens, or begins interfering with school, relationships, sleep, eating, or everyday activities.
Seek help promptly if a young person:
- Seems persistently sad, irritable, hopeless, or withdrawn.
- Loses interest in activities they once enjoyed.
- Has major changes in sleep or appetite.
- Struggles to function at school or at home.
- Uses alcohol or other substances to cope.
- Talks about feeling worthless, being a burden, wanting to disappear, or not wanting to live.
You do not need to wait for every sign to appear. Nor do you need to diagnose your child before asking for help.
If a young person talks about suicide or self-harm, take it seriously. Ask directly and calmly whether they are thinking about hurting themselves or ending their life. Listen without judgment, stay with them if there is immediate danger, and seek urgent professional help. Do not promise to keep a safety concern secret.
In the Philippines, the National Center for Mental Health (NCMH) operates a 24/7 crisis hotline. You can call 1553 or 1800-1888-1553. Mobile numbers include 0917-899-8727 and 0919-057-1553. If someone is in immediate danger, contact emergency services or go to the nearest emergency department.
A note for the young person reading this
You are allowed to struggle even if your family loves you, your grades are good, or your life looks fine from the outside.
You do not have to prove that things are bad enough before asking someone to listen. You do not have to solve everything today, either.
Start with one person you trust. You could say, “I’ve been having a hard time lately, and I don’t really know how to explain it. Can you listen?” If the first person you approach does not understand, try another trusted adult, a school counselor, or a health professional.
Asking for help is not a failure. It is a way of taking care of yourself.
A note for parents and grandparents
You may worry about saying the wrong thing, missing a warning sign, or not being able to make the pain go away. You may even feel hurt when a child who once told you everything begins to keep things private.
You do not need to be perfect. You need to remain approachable, pay attention to changes, and be willing to learn alongside them.
Listen before advising. Offer help without shame. Respect their growing independence while making clear that support is available. And when the situation calls for professional care, remember that seeking it is an act of protection, not an admission that you have failed.
A young person’s mental health is not the family’s responsibility alone. Schools, healthcare professionals, communities, and public services all have a role in creating environments where children and young adults can thrive.
Sometimes the most important words we can offer are also the simplest:
“I’m glad you told me. We can work through this together.”
READ: Dear Philippines, Our Children Are Trying to Tell Us Something
The Joyful Wellness takeaway
You do not need to transform your family’s life overnight. Start with one conversation, one shared meal, one manageable walk, or one appointment to ask for help.
Every young person deserves to feel that their struggles are real and that they matter, that they will be taken seriously, and that they do not have to face difficult days alone.
Together for Better Health—and for the people we love.
*Photo by Eduardo Ramos on Unsplash
References
World Health Organization. (2025). Mental health of adolescents. https://www.who.int/news-room/fact-sheets/detail/adolescent-mental-health
Racine, N., et al. (2025). Rising prevalence of depression and widening sociodemographic disparities in depressive symptoms among Filipino youth: Findings from two large nationwide cross-sectional surveys. https://pmc.ncbi.nlm.nih.gov/articles/PMC12116253/
Systematic Umbrella Review and Meta-Meta-Analysis. (2026). Effectiveness of physical activity in improving depression and anxiety in children and adolescents. Journal of the American Academy of Child & Adolescent Psychiatry. https://doi.org/10.1016/j.jaac.2025.04.007
World Health Organization, Regional Office for Europe. (2025). Addressing the digital determinants of youth mental health and well-being. https://www.who.int/europe/publications/i/item/WHO-EURO-2025-12187-51959-79685/
Republic of the Philippines. (2024). Republic Act No. 12080: Basic Education Mental Health and Well-Being Promotion Act. https://lawphil.net/statutes/repacts/ra2024/ra_12080_2024.html
Department of Health / National Center for Mental Health. Mental health crisis support in the Philippines. https://ncmhusaptayo.com/
