Teen mental health is a big deal, and it’s not just a trend. More and more teens are dealing with anxiety, depression and thoughts of suicide. In fact, nearly half of teens in West Virginia say they often feel sad or hopeless. Additionally, suicide rates have more than doubled in the last decade.

If you’re a teen, or the parent or caregiver of one, here’s what you need to know about teen mental health and how you can help.

The good news? There is hope and parents and caregivers have a big role to play. You can help your teen feel better by listening, talking, encouraging healthy habits and finding help when needed.

Let’s look at what’s going on with teens today and 7 real-life ways to improve teen mental health.

The State of Teen Mental Health Today

Teens across West Virginia are struggling with their mental health. Our state ranks 11th in the U.S. for teen suicide. Nearly 1 in 2 West Virginia teens said they’ve felt sad or hopeless for more than two weeks at a time in the last year.

Even worse, more than half of West Virginia teens who feel depressed don’t get the help they need.

Tamara Nichols, Regional Director at KVC West Virginia, sees this happening in real life. One reason? Teens today are growing up in a world of “instant everything.” From text messages to social media, today’s technology makes rapid contact and immediate access to information nearly impossible to turn off.

Tamara Nichols, KVC West Virginia Regional Director

“It’s all immediate,” Nichols says. “In our area, many schools went to remote learning during COVID. Assignments were submitted immediately, and graded immediately. There’s no delay. If a teen doesn’t get that immediate gratification, that immediate result, it’s a big deal.”

Constant screen time also adds stress and anxiety. Social media, video streaming and texting are always there. Teens don’t get much time to just be.

And there’s another challenge: the teen brain is still developing. Brains keep growing until around age 25! So teens may look grown up, but they’re still learning how to handle big emotions and complex challenges.

“Teens are constantly trying to search and figure out who they want to be and who they are,” says Nichols. “That can feel really hard when your brain is still growing.”

Seven Ways to Improve Teen Mental Health

Whether you’re a parent, caregiver, teacher, coach or any caring adult, you have the power to make a difference. Try these seven simple ways to support teen mental health.

1. Talk and Listen – For Real

Being there for your teen matters more than always saying the perfect thing. Focus on creating a space where they feel safe to share their thoughts and feelings without fear or judgment.

“It’s just about being available,” says Nichols. “Make space and time for your teen. Be there not only to talk but to listen while they cry, scream or vent frustrations. Be the person who is safe and won’t judge them.”

For example, if your teen says, “I’ve been feeling really stressed lately,” instead of rushing to offer advice or trying to fix it, try saying something like, “Thanks for telling me. That sounds really tough. Do you want to talk more about it?” Just listening without judgment can go a long way.

✅ Try this:

• Ask open questions like, “What was the best part of your day?” or “What’s been stressing you out lately?”
• Don’t judge or dismiss their answers or concerns, even if they seem minor to you.

2. Help Them Build Positive Relationships

Teens need more than just family. Friends and mentors are important, and the more support they have, the better! Encourage your teen to build connections with positive people like teachers, coaches or trusted family friends.

Teens also need good friends. Help them find peers who make them feel happy and supported. Having people to turn to is important for their emotional health. After all, we all need connection!

✅ Try this:

1. Encourage your teen to join a club, sports team, youth group or volunteer group.
2. Help them find people who care about them.
3. Show them how to be a good friend by being kind, respectful and supportive in your own relationships.

3. Lower the Stress

Teens often feel more stressed than adults and they don’t always know how to handle it. This stress can lead to mental health problems, and teens sometimes struggle to find healthy ways to cope.

You can help by working with them to come up with solutions. Small changes can make a big difference.

✅ Try this:

• Help your teen plan their time so they don’t feel overwhelmed. This could mean making a list of what’s most important, like schoolwork, and setting realistic goals they can reach.
• Try deep breathing, journaling or listening to calming music.
• Work together to balance their schedule, making sure there’s time for fun and rest, not just school and chores.

4. Support Their Hobbies

Not every teen likes the same things. Help your teen find what they enjoy. Pay attention to what makes them happy and find ways to support those hobbies or interests.

✅ Try this:

• Whether it’s art, sports, music, gaming or exploring the outdoors, support your teen’s interests.
• Ask about what they love.
• Join in when you can!

5. Use Social Media Wisely

Social media isn’t all bad. “It’s great for staying in touch with people you don’t get to see often. When used like that, it can be a really good tool,” says Nichols.

But it can get toxic fast. Social media can quickly turn into a popularity contest or a place to compare yourself to others. It’s easy to feel overwhelmed when screen time gets out of control or when teens find themselves in toxic online spaces.

✅ Try this:

• Set limits on screen time.
• Look for signs that social media is affecting their self-esteem or how they treat others (both online and in real life).
• Talk about what they see online and how it makes them feel.
• Set up safety settings on their social media accounts. Check out Instagram’s Teen Accounts and its safety features.

6. Teach Them How to Take Care of Their Body

The brain and body are connected. Taking care of physical health can boost mental health too.

✅ Try this:

• Make sure your teen gets enough sleep with a consistent bedtime routine.
• Offer balanced, nutritious meals with protein, fruits and veggies.
• Encourage movement—even a short walk or dancing in the kitchen helps!

7. Seek Professional Help When Needed

If your teen is feeling really down, anxious or angry, they might need extra support from a licensed mental health professional. It can be hard for teens to ask for help, but therapy can make a big difference. Some signs that a teen might need extra support include:

• Withdrawing from friends or family
• Feeling sad or hopeless for a long time
• Being overly anxious or worried
• Having trouble concentrating or doing well in school
• Acting out or becoming more angry than usual
• Talking about hurting themselves or others

✅ Try this:

• Watch for these signs and talk to your teen about how they’re feeling.
• If you think they might need more help, help them see a counselor or therapist. Some teens feel nervous about therapy at first, but it can really help them feel better and learn ways to cope with tough emotions.

KVC West Virginia offers therapy for teens dealing with anxiety, depression, behavior problems or other struggles. Our therapists work with teens to help them feel better and continue to grow, even after they start feeling more like themselves again.

BONUS TIP: Be Patient

Parents and caregivers should be patient and supportive of their teen as you work as a family to improve their mental health. “Some kids are very reluctant to sit in a room and talk to a stranger about their life,” says Nichols. “It’s not something that will change overnight, so you need to be patient with the process. It may take time, but that’s because their brain needs time to adjust.”

Be patient. Support your teen. Talk openly about why therapy could help. Even small steps can lead to big changes.

Does Your Teen Need Mental Health Support Now?

There’s no one right way to improve teen mental health because every teen is different!

“Everybody is different,” said Nichols. “So for each person, you really need to just find what works.”

If your teen is ready for help, KVC West Virginia is here. Call your local KVC office to learn more or set up an appointment. You don’t have to go through this alone.