Tips to help you and your teenager

Feb. 17, 2022

Wondering how to help your teenager safely work through the stresses of the pandemic? Jacquelin Esque, MD, assistant professor in the Department of Psychiatry at the College of Medicine – Tucson and a child and adolescent psychiatrist at the Banner – University Medical Center South Campus, offers these suggestions for teens and parents.

Advice for Teens

  • Stay connected with peers in ways that are safe – hang out with friends outdoors, or use video chat or phone calls when you are unable to gather in person. 
  • Stick to a daily routine.   
  • Spend time outdoors.
  • Prioritize sleep – maintain a bedtime routine, reduce screen time right before bed, monitor caffeine use.
  • Talk with someone you trust about your thoughts and feelings.
  • Try different relaxation strategies like exploring a new hobby (drawing, writing, reading), practicing deep breathing or exercising.
  • Balance screen time with other activities. Although social media/online games can be very important for connecting with peers, too much screen time can also have a negative impact on mood and anxiety levels. While it is important to stay informed, having constant exposure to upsetting news can also be overwhelming and it is helpful to take breaks. 

Coping Mechanisms Teens Have Shared

  • Spending time with their pets is one of their favorite relaxation activities during the pandemic – pets are helpful for calming negative emotions and daily dog walks can be a great form of exercise!
  • Having a “comfort” TV show, movie, book, or music that they turn to when they are feeling more down or anxious
  • Exploring new hobbies and ways to express themselves, often through art, writing, baking, gardening, and other creative activities.    
  • Creating new habits when it comes to spending time with family: planning fun meals, watching a weekly show together, working on puzzles or playing games together. 

Advice for Parents

  • How to help their teens: 
    • Make space for listening to your teen’s thoughts and concerns and validate their emotions.
    • Get creative when it comes to celebrating major events in their lives in a safe way.
    • Help your teens maintain a routine and role model healthy habits when it comes to physical activity, screen time and sleep.
    • Follow their lead when it comes to planning family activities.
    • Help them continue to explore hobbies and interests that can be done safely during this time.
    • Monitor for signs of depression and seek additional support when needed.
  • How to cope themselves: 
    • Monitor your own stress level and engage in self-care when possible.
    • Utilize your support system when extra help is needed.  
  • Practice your own relaxation strategies and consider sharing what works with your teens (deep breathing, meditation, physical activity, etc.).

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