by Paula Ambrose, principal of Behavioral Health, manager of Blue Shield of California’s BlueSky youth mental health initiative
For many families, back-to-school season comes with a familiar checklist: buying school supplies, coordinating schedules, and preparing for homework. But there’s one item that deserves equal attention: your teen’s mental health.
According to Blue Shield of California’s recent survey of 750 Gen Z youth, 94% reported experiencing regular mental health challenges. While some back-to-school nerves are normal, today’s teens are facing growing pressures both online and off. Here are six ways parents can support their teens to start the school year with a stronger mental health foundation.
1. Help teens build healthier social media habits
More than half (56%) of Gen Z respondents in Blue Shield’s survey said they spend over four hours a day on social media. While many reported benefits such as finding community, learning new things, and providing entertainment, they also cited misinformation (84%), pressure to be a certain way (74%), negative body image (72%), and dependency on social media (71%) as negative impacts of social media on their mental health. One in three also reported experiencing cyberbullying.
Teens today are exposed to a constant stream of distressing content, from environmental disasters and graphic videos to other harmful online interactions. Unlike previous generations, they carry a 24-hour newsfeed in their pockets. Set reasonable screen time limits, especially before sleep, and talk openly about what your teen is seeing online. Just as importantly, encourage activities and relationships that support positive mental health offline.
Paula Ambrose, Blue Shield of California
2. Make sleep a priority
Summer often means later bedtimes and sleeping in. Helping teens gradually return to a consistent sleep schedule before school begins can improve mood, concentration, emotional regulation, and resilience to stress. A well-rested brain is better equipped to handle challenges.
3. Avoid overscheduling and calm the nervous system
Between academics, friendships, extracurricular activities, and uncertainty about the future, teens already have plenty on their plate. Rather than filling every available hour with activities that will look good on a college application, make room for downtime. Physical activity, time outdoors, and quality family time help regulate stress and boost overall well-being. When young people feel emotionally safe, they’re better able to learn, solve problems, and bounce back from setbacks.
4. Keep achievement in perspective
Blue Shield’s survey found that getting good grades, deciding what to do after graduation, and finding a good career are among the biggest stressors affecting young people’s mental health. Healthy expectations can motivate teens, but constant pressure can have the opposite effect. While grades and future plans matter, it’s just as important to celebrate your teen’s interests, personal growth, and overall well-being.
5. Foster connection and belonging
A strong sense of belonging is one of the greatest protective factors for mental health. That doesn’t necessarily mean having a large friend group. It can mean joining a club, participating in sports or theater, volunteering, connecting through faith or cultural organizations, or simply having one trusted adult who listens without judgment.
6. Encourage independence and resilience
Parents naturally want to protect their children from setbacks, but solving every problem for a teen can limit opportunities to build resilience. Offer guidance, listen, and help your teen think through challenges. Learning how to navigate obstacles, with support, builds confidence and problem-solving skills that will last well beyond the school years.
Parents can’t remove every source of stress from a teen’s life. Growing up has always involved challenges. What parents can do is create a home where teens have the support, perspective, and connection they need to face those challenges with confidence. Resilience isn’t built by avoiding adversity; it’s built by knowing you don’t have to face it alone.
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