Teen mental health

Talking to your young person about their mental health can feel like walking into a lion's den. Find more information below on how can you best approach the subject.

Starting conversations about mental health

Talking to your child about their mental health can feel daunting. Here are some ways to make it easier and more effective:

  • create a calm and open environment at home - conversations happen more naturally when your child feels safe
  • it’s okay if your child prefers to speak to someone else - show concern, but respect their choice
  • give them time and space to talk - don’t rush or interrupt
  • avoid phrases like “I’m disappointed” or “It was worse in my day” - these can shut down communication
  • take their worries seriously - if it matters to them, it matters
  • ask questions and listen without judgment - teen life today is different from your own experience
  • model respectful behaviour in your family - children notice how you treat others
  • keep conversations private unless there’s a safety concern

For more advice on building resilience, visit the Family Lives website

Resources to share with your child

Here are some trusted websites that offer support and information for young people:

Young Minds – Mental health resources for parents and teens
NHS Live Well – Guidance on talking to your teenager
Kooth – Free online counselling and emotional support
NSPCC – Safety advice and downloadable guides

Mindfulness and coping skills

Mindfulness means being aware of the present moment and calmly noticing your thoughts and feelings. It’s not just for adults - children and teens can benefit too. There are many apps available to help introduce mindfulness into your home and daily routines.

Tips to promote good mental health for young people

Encourage open conversations

Make it normal to talk about feelings at home. Ask open questions and listen without interrupting or judging. Let your child know it’s okay to feel overwhelmed sometimes.

Model healthy habits

Show your child how you manage stress, take breaks, and look after your wellbeing. They’re more likely to follow your lead than your advice.

Support healthy sleep routines

Help your child stick to a regular bedtime and avoid screens before sleep. Good sleep improves mood, concentration, and resilience.

Promote physical activity

Encourage movement every day, whether it’s walking, dancing, or playing sport. Exercise helps reduce anxiety and boost self-esteem.

Limit screen time mindfully

Talk about how social media affects mood and self-image. Support regular breaks and help your child find offline activities they enjoy.

Sleep tips for teenagers

Some practical and teen-friendly tips to support better sleep:

Stick to a regular sleep schedule

Going to bed and waking up at the same time every day - even on weekends - helps regulate your body clock and improves sleep quality.

Limit screen time before bed

The blue light from phones, tablets and TVs can interfere with melatonin production, making it harder to fall asleep. Try switching off devices at least 30–60 minutes before bedtime.

Create a calming bedtime routine

Wind down with relaxing activities like reading, listening to music, or taking a warm shower. Avoid anything too stimulating, like intense gaming or scrolling social media.

Keep your bedroom sleep-friendly

Make sure your room is dark, quiet and cool. Use blackout curtains, earplugs or a white noise app if needed. Keep your bed for sleep - not homework or phone time.

Avoid caffeine in the afternoon and evening

Drinks like cola, energy drinks, tea and coffee can stay in your system for hours and disrupt sleep. Opt for water or herbal tea instead.

Get daylight and exercise during the day

Exposure to natural light and regular physical activity helps your body feel more alert during the day and sleepier at night.

Don’t stress about sleep

If you can’t fall asleep, don’t panic. Get up, do something calming in low light, then try again. Worrying only makes it harder.

Teen Sleep Hub - a dedicated resource for young people, parents, and schools. Offers practical advice, videos, downloads, and a free eBook to help teens improve their sleep routines.

Mind – Tips to Improve Your Sleep (11–18 year olds) - provides age-appropriate guidance on sleep habits, coping with waking in the night, and how sleep connects to mental health.

Evelina London – How to Sleep Well for Teenagers - explains the science behind teenage sleep, body clocks, melatonin, and offers tips for better sleep hygiene.

Celebrate effort, not just achievement

Praise your child for trying hard, being kind, or solving problems - not just for winning or getting top marks. This builds confidence and reduces pressure.

Teach coping skills

Help your child discover what helps them feel calm - breathing exercises, journaling, talking to someone, or using mindfulness apps.

Stay connected to school and friends

Support regular attendance and positive friendships. Feeling part of a community helps protect mental health.

Know where to get help

Share trusted resources like Young Minds, Kooth, and Childline so your child knows where to turn if they need support.

Online resources

Emotional health and wellbeing directory

  • Kooth - online counselling, peer forums, self‑help content (daily until 10pm)
  • Papyrus - HOPELINE247 (phone/text/email), safety planning, training
  • Every Life Matters - Suicide Safer Cumbria training & resources
  • Childline - 24/7 confidential support for under‑19s; phone/webchat/email; Childline app
  • Healthy Young Minds - resources for anxiety, ADHD, autism, self‑harm, gender/sexuality, resilience
  • YoungMinds - support for young people, parents, professionals
  • Shout 85258 - free 24/7 crisis text support (text 85258)
  • R;pple - online interceptive tool for self‑harm/suicide searches
  • 1GiantMind - free meditation app
  • Calm Harm - CBT‑based techniques to manage/resist self‑harm urges
  • Stay Alive App - Grassroots Suicide Prevention
  • SAM App - wellbeing app for anxiety/depression/low mood
  • BlueIce App Info - evidence‑based self‑harm support (mood diary, safety plans, calming tools)
  • Feeling Good Teens - relaxation, self‑esteem, sleep, exam stress audio tracks (10-15)
  • The Mix - support for ages 16-25 (online counselling, helpline, peer community, life advice)