The Invisible Weight Teens Carry
Academic and extracurricular pressures, information overload in the digital era, fundamental need for independence, brain and hormonal changes. These are a few BIG things that teenagers have to navigate and ultimately face as they transition into adulthood. To the adults whose curiosity brought them to this post who may have a young loved one, or simply resonated with the title: I invite you to pause for a moment and flash back to the past. What did you think your teenage self wished the adults in your life understood about you during the wild or tough times? As a teen, how did you hurdle through bouts of overwhelm or pull yourself out of your lowest moments and keep going?
To the vibrant, bold, creative teens reading this and navigating through stress along with high expectations- whether held by your own standards or by others- I see you. I see the weight you are carrying. And I get it.
Studies show that one in five youth ages 3 to 17 years old (21%) in the United States has been diagnosed with a mental condition (Center for Disease Control and Prevention, 2025). They added that from 2021 to 2023, 20% of adolescents reported symptoms of anxiety in the past two weeks, and in the year 2023, 40% of high school students reported persistent feelings of sadness or hopelessness in the past year.
Understanding that teenagers are not immune to mental health struggles, and acknowledging that it makes sense that they go through hardships too, is crucial for knowing how to provide support for others and care for yourself too.
What are some of the biggest mental health struggles for teens?
Anxiety disorders
Anxiety is fear in the absence of obvious danger. This can look like having difficulty focusing on tasks, hypervigalance, excessive worry or fear, etc. Physically, it could look like racing heart beat, sweaty palms, or dizziness. Within relationships it could look like fear of rejection that could stem from guilt, avoidance, or unestablished values.
Depression
Depressive symptoms can range from feelings of hopelessness, change in appetite, sleep challenges, fatigue, withdrawing from spending time with peers, or a lack of interest in engaging in activities that one used to enjoy. More serious symptoms could look like self harm behaviors or thoughts of suicide.
Let’s reflect on the social scene at schools. From school clubs to extracurriculars, to the interactions on social media where core connections are also built: two realms where teenagers develop their identity and expand on enriching relationships. It coexists with the mental hardships teens also face from FOMO to bullying and harassment.
One out of every five students report being bullied.
This involves name calling, spreading rumors, hurtful comments online or via text, or physical aggression. Additionally, there is an added layer of harassment and hazing when it comes to HS sports teams. Just this past September (2025), there were two hazing incidents at Elk Grove high school and Monterey Trail high school involving football student athletes. On the outside, hazing is seen as an initiation and means of social bonding in the sports culture, yet the post-effects of hazing is profound where it leads to emotional distress. It can also lead to flashbacks, a constant fear to be in social situations again, or substance use dependence, especially if forced consumption of alcohol/drugs is involved.
What are some strategies teens can use to manage stress or anxiety in daily life?
One small step makes a big difference. That first step is taking a minute or two to think about the activities you or your teen currently engages in to feel safe and anchored back to the now. Let’s try this out by asking ourself: What senses do I use? Then draw on those skills as you face new challenges.
- For sight is it surrounding yourself in nature, or visualizing a something that brings you joy in your mind? Or is it watching a video/movie?
- For sound is it listening to music or soothing tones?
- For touch is it wearing textured clothing, carrying fidgets or receiving a hug from a loved one? Drinking a hot or cold beverage?
- For smell could it be visiting a bakery, wearing a certain essential oil or perfume?
- For proprioception (body awareness) is it getting heavy pressure or movements of the body- exercise or going for a 10 second sprint if physically able to?
These are all examples beyond talking to a trusted support, especially in moments when we find ourselves needing to feel a sense of groundedness first.
If a friend is struggling but hesitant to seek help, what should I do?
Encourage them to seek support from a trusted adult if they haven’t already. Sometimes they may feel hesitant about it, and that feeling is absolutely valid. Recognizing that feeling with them is the first step. Lack of understanding about the help one can receive from seeking support from an adult is one barrier to going to one in the first place. Not really knowing what help is available is a second barrier. Stigma and fear of how doing so may impact one’s family, especially in this political climate is also justifiable. Allowing them time when safety is not a concern is okay, and continuing to be a trusted friend for them as they navigate their feelings keeps a positive social connection as well as a positive distraction. Just by reading this, you’re already taking a brave step toward helping someone feel seen and safe.
If you are someone who feels misunderstood and are struggling with coping with uncertainties in your life… or maybe have tried finding solutions yet your choices have left you still feeling misaligned with who you are, I’m right here with you. If you or a teenager you know is struggling, therapy is a powerful tool and lifeline on honoring the journey to self-discovery and wellbeing. Ready to find balance in your life? Click the schedule a consult tab above to connect with us. Remember, seeking help is a sign of strength.
References
Center for Disease Control and Prevention. (2025). Data and statistics on children’s mental health. https://www.cdc.gov/children-mental-health/data-research/index.html
National Center for Education Statistics (2022). Thomsen, E., Henderson, M., Moore, A., Price, N., and McGarrah, M.W (2024). Student Reports of Bullying: Results From the 2022 School Crime Supplement to the National Crime Victimization Survey (NCES 2024-109rev). U.S. Department of Education. Washington,DC: National Center for Education Statistics. https://nces.ed.gov/pubs2024/2024109rev.pdf
If this speaks to you an you’re looking for help in California, please schedule a consult.