Teenage years can be intense—physically, mentally, and emotionally. With changing bodies, mounting school pressures, peer influence, and a digital world that never sleeps, many teenagers are struggling with anxiety, burnout, poor sleep, loneliness, and unhealthy habits. This curated resource brings together expert-backed guidance to help parents and carers support the teens in their lives with compassion, structure, and confidence.
Each section includes practical tips and a short video to help you understand what your teenager may be going through—and how to help.
How much sleep do teenagers need?
Key takeaways:
- Teenagers typically need 8–10 hours of sleep a night.
- Biological shifts make it harder for teens to fall asleep early.
- Encourage consistent routines and reduced screen time before bed.
- Create a calming sleep environment (cool, dark, quiet).
- Avoid caffeine, heavy meals, and stimulation late in the day.
🔗 Read the article
▶️ Watch the video
Loneliness and isolation in teenagers – A parent’s guide
Key takeaways:
- Teens may feel isolated even if they’re surrounded by peers.
- Transition periods (e.g., changing schools) are especially vulnerable times.
- Encourage regular offline connections with friends and family.
- Avoid pushing—listen, empathise, and gently open the conversation.
- Suggest clubs or hobbies to help build social confidence.
🔗 Read the article
▶️ Watch the video
Burnout in teenagers
Key takeaways:
- Encourage regular, unscheduled “downtime” to rest and reset.
- Help your teen create a realistic weekly plan that includes breaks.
- Limit excessive screen time, especially in the evenings.
- Watch for signs like irritability, withdrawal, or exhaustion.
- Model stress management for yourself to lead by example.
▶️ Watch the video
Anxiety and your teen
Key takeaways:
- Use open-ended questions like “What’s been on your mind lately?”
- Avoid dismissing feelings with phrases like “Don’t worry” or “It’s nothing.”
- Help your teen learn calming techniques such as box breathing or journaling.
- Create predictable routines that offer a sense of control.
- Know when to involve a GP, counsellor, or mental health service.
▶️ Watch the video
Teenage eating habits
Key takeaways:
- Involve teens in meal planning and preparation to promote ownership.
- Avoid labelling foods as “good” or “bad” — aim for balance and variety.
- Model positive self-talk about your own body and food choices.
- Keep healthy snacks easily accessible at home.
- Use mealtimes as screen-free connection points.
▶️ Watch the video
How to encourage teenagers to get active
Key takeaways:
- Offer a variety of activity options (e.g. dance, swimming, martial arts, walking).
- Make movement a family activity – walks, bike rides, or yoga together.
- Focus on fun and feeling good, rather than weight or performance.
- Avoid pressure or guilt — let your teen choose what feels right.
- Set small, achievable goals to help build confidence over time.
▶️ Watch the video
