August marks Teen Mental Health Month and the beginning of the back-to-school season, a time of significant transition for young people across the country. While returning to school brings exciting opportunities for growth, learning, and social connection, it also introduces unique stressors that can impact teen mental well-being. The shift from summer freedom to structured schedules, academic pressures, social dynamics, and extracurricular commitments can feel overwhelming—especially in today’s high-pressure educational environment.
Recent research from the CDC’s 2024 Youth Risk Behavior Survey shows that mental health challenges among teens continue to be a significant concern, with nearly 40% reporting experiencing poor mental health and 22% seriously considering suicide in the past year. However, the same research highlights that strong school connectedness and supportive relationships serve as powerful protective factors, potentially cutting suicide risk in half.
As teens prepare to return to classrooms, it’s the perfect time to focus on practical strategies that support their mental well-being during this transition. In recognition of Teen Mental Health Month, we’re sharing our five favorite back-to-school mental health strategies specifically designed for young people navigating the complexities of adolescence and academic life.
Action Steps for August
1. Develop a Balanced Schedule That Prioritizes Mental Wellness
The beginning of the school year often brings enthusiasm for new classes, activities, and social opportunities. While involvement is valuable, overscheduling can quickly lead to burnout, anxiety, and decreased performance across all areas.
Research from the American Academy of Pediatrics (2023) emphasizes that teens need balanced schedules that include adequate time for academics, physical activity, social connection, creative expression, and—critically—rest and unstructured time. This balance looks different for each teen based on their interests, capacities, and personal circumstances.
Creating a sustainable schedule isn’t about doing less; it’s about making intentional choices that align with personal values and well-being needs.
Action step for teens: Before committing to activities, create a visual weekly schedule that includes all obligations, including classes, study time, extracurriculars, part-time jobs, family responsibilities, and necessary downtime. If the schedule leaves little room for sleep, relaxation, or spontaneity, it may be time to prioritize which commitments truly matter most to you.
Action step for parents/supporters: Help teens realistically assess their time commitments. Foster honest conversations about priorities, and normalize saying “not right now” to some opportunities in service of overall well-being. Model healthy boundary-setting in your own life.
2. Establish Supportive Morning and Evening Routines
The transition from summer’s flexible schedule to early school mornings can be jarring for teenage brains and bodies. According to sleep researchers at Harvard Medical School (Chen et al., 2024), adolescents experience a biological shift in sleep patterns, naturally preferring later bedtimes and wake times. This makes early school start times particularly challenging.
While school schedules may not be flexible, creating consistent, supportive routines can ease the transition and set a positive tone for the day. Similarly, evening routines help signal to the body that it’s time to wind down, improving sleep quality.
Action step for teens: Design morning and evening routines that support your well-being:
Morning: Allow enough time to avoid rushing. Include something enjoyable, even if brief—music, a short walk, a favorite breakfast, or a moment of mindfulness.
Evening: Establish a digital curfew (ideally 30-60 minutes before bedtime). Create a relaxing pre-sleep ritual that might include reading, gentle stretching, journaling, or breathing exercises.
Start implementing your school-year sleep schedule 1-2 weeks before school begins to help your body adjust gradually.
Action step for parents/supporters: Respect teens’ developmentally appropriate sleep needs. While encouraging responsibility, avoid power struggles over sleep schedules. Instead, collaborate on creating routines that work, and consider how family dynamics might support or hinder healthy sleep habits.
3. Build Social Connection Strategies for Different Settings
Social dynamics represent one of the most challenging aspects of teen life, with the potential to significantly impact mental health. The return to school means navigating complex social environments, managing relationships, and potentially facing social anxiety or isolation.
Research from the Journal of Adolescent Health (Williams & Garcia, 2024) shows that teens with diverse social connections—spanning different groups and contexts—report greater resilience and lower rates of depression. However, building these connections requires intentional strategies, especially for teens experiencing social anxiety or those who have had negative social experiences in the past.
Action step for teens: Identify your “connection comfort zone” and then challenge yourself to expand it slightly:
If large groups feel overwhelming, seek smaller club settings based on shared interests
Practice one small social initiative daily, like greeting someone new or asking a question
Recognize that meaningful connection often begins with vulnerability—sharing something authentic about yourself
Remember that quality of connections matters more than quantity
Action step for parents/supporters: Validate social challenges without dismissing them (“I understand why that feels hard”). Avoid pressuring teens to conform to your social expectations, while gently encouraging growth beyond comfort zones. Help identify and access structured social opportunities aligned with their interests.
4. Develop Healthy Digital/Social Media Boundaries
Today’s teens are navigating academic and social pressures while also managing digital lives that previous generations never experienced. Social media platforms can enhance connection and creative expression, but they also introduce unique stressors—from cyberbullying to comparison anxiety to sleep disruption.
Recent research from the Digital Wellness Lab (2024) shows that the relationship between social media and teen mental health is complex and highly individualized. What matters most is not necessarily time spent online but how teens engage with platforms and how this engagement affects their mood, sleep, relationships, and academic focus.
Action step for teens: Create a personal digital wellness plan that includes:
Designated phone-free times and zones (especially during sleep hours)
Regular assessment of how different platforms and interactions affect your mood
Curated feeds that expose you to positive, diverse, and inspiring content
Awareness of when and why you reach for your device (boredom, anxiety, avoidance, etc.)
Strategic use of features like time limits, notifications settings, and grayscale mode
Action step for parents/supporters: Instead of focusing solely on screen time, engage teens in conversations about digital well-being. Model healthy technology use yourself. Establish family-wide tech boundaries (like device-free meals) rather than teen-specific restrictions that may feel punitive.
5. Create an Emotional Regulation Toolkit for Academic Stress
Academic pressure represents a significant stressor for many teens, with high-stakes testing, college preparation, and grade expectations creating real psychological impacts. The beginning of the school year often brings optimism, but as workloads increase, many teens experience overwhelming stress, anxiety, and self-doubt.
Research from the Child Mind Institute (Rivera & Wong, 2023) shows that teaching teens specific emotional regulation strategies can significantly improve their ability to manage academic stress and perform better. These skills not only support academic success but build lifelong resilience.
Action step for teens: Create a personalized “stress response plan” with specific strategies for different scenarios:
For test anxiety: Guided breathing exercises (like box breathing), positive self-talk scripts, or the 5-4-3-2-1 grounding technique
For assignment overwhelm: Breaking tasks into smaller steps, scheduled work intervals with breaks, or body movement to reset
For perfectionism spirals: Self-compassion practices, reality-testing thoughts, or connecting with supportive people
For motivation struggles: Finding personal meaning in material, creating rewards systems, or studying with peers
Action step for parents/supporters: Help teens identify their stress responses without judgment. Validate their academic experiences while encouraging healthy perspective. Ensure they know their worth is not determined by grades or achievements.
As we observe Teen Mental Health Month this August, remember that back-to-school transitions offer not just challenges but opportunities to build resilience and healthy habits that will serve young people throughout their lives. By implementing these strategies, teens can develop a foundation of self-awareness and self-care that supports both academic success and emotional well-being.
For parents, educators, and other adults supporting teens, one of the most powerful things you can offer is the understanding that mental health matters just as much as academics—and that struggling sometimes is a normal part of adolescent development, not a failure.
The goal isn’t to eliminate stress or challenges, but to build the skills, support systems, and self-awareness that help teens navigate them effectively, growing stronger in the process.
What back-to-school mental health strategies have worked for you or the teens in your life? Share in the comments below.
