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8 Tips to Help Your Teen Build Resilience

Teen boy with glasses looking at his shadow that looks like superman. Represents the need for teen therapy katy, tx and teen counseling katy, tx 77494. Also represents the need for family therapy katy, tx and family counseling katy, tx 77494.

Life is not easy for teenagers these days. It's a time of life where you can be carefree but it’s never that simple.

Teens live in a changing world where so much is unpredictable and uncertain. Teenagers have to navigate the chaos of social media and peer pressure. Not to mention the intense pressure of grades and future responsibilities.

Teen depression and teen anxiety have been on the rise. Since 2007, teen depression has increased 59%. Teen anxiety has increased at about the same rate.

Suicide is the 2nd leading cause of death in the United States for teens. It's not uncommon for us to work with teens who have had a friend or close acquaintance commit suicide.

These are difficult times. What’s crucial during difficult times is resilience. Resilience is the ability to adapt and bounce back during hard times.

Resilience can be a buffer against developing a mental health struggle. Resilience is also something that someone with a mental health struggle can develop to help overcome the struggle.

We are all born with varying degrees of resilience. And resilience is a skill that can be learned and implemented over time. With patience and the right support, any teenager can grow in resilience.

Here are 8 tips to help your teenager build resilience:

1. Connect with Others

Black teen boy sitting on a couch with his dad both smiling. Represents the need for teen counseling and trauma therapy for teens houston, tx.

Resilience is not rugged individualism. Resilience is not figuring things out on your own. Resilience is knowing your limitations and knowing where to look for support.

Teens can find emotional support from their parents. You may not always see eye to eye with your parents. That’s ok. As long as you can see that they love you and want what is best for you.

This is one reason why we at Katy Teen & Family Counseling involve the parents throughout the therapy process for teens.

Family therapy helps the parents learn and grow along side the teen. We will be involved for a relatively short period of time. Parents will be with a teen for a life time.

Improving the relationship between the teen and the parents in family therapy increases the likelihood that the teen will lean on the parents for support in the future. This is important for resilience and long term success.

Teens can also connect with friends. Spending time with peers and sharing struggles is a great way to build resilience.

Working with a therapist is another way to cultivate resilience. A teen therapy can help you learn coping strategies to manage your stress.

2. Be Kind To Yourself

Life is tough for everyone. When you make a mistake or fail, try to express compassion for yourself.

Talk to yourself like you are talking to your best friend. Be kind to yourself. Beating yourself up will only make things worse.

Remember that the obstacle is the way. The roadblocks are a part of the process. What can you learn from the things that don’t go well?

3. Create a Stress-Free Zone

Everyone needs a safe space to retreat to when they’re overwhelmed. Take the time to create a space where you can unwind and relax.

For some it’s their bedroom or backyard. For others it’s their car. Build an environment where you can have a calm moment for yourself.

Building resilience requires moments of recharging and reconnecting with yourself.

4. Remember Your Routines

Routines bring you comfort and stability. When you’re flooded with assignments and other pressures, sticking to a routine can be a lifeboat. Routines provide structure and support when everything seems like it is falling apart.

Daily exercise is one of the best routines. Journaling and reflecting on the day are also very helpful.

5. Get Quality Sleep

Good sleep is essential for building resilience during hard times. Your brain needs time each night to repair and reconnect after a long day of stress.

Work on a sleep schedule. Put away your digital distractions. Make sure your room is dark and cold. Investing in your sleep is an investment in your mental health. The better your sleep the better your quality of life will be.

6. Determine What Is In Your Control

Teen boy with suspenders standing in a zen pose. Represents the need for therapy for teen athletes katy, tx and teen treatment for shame houston, tx. Also represents the need for teen anxiety therapist katy, tx 77494.

Start each day exploring the question, “What is in my control, and what is out of my control?” I encourage my clients to answer this question by writing out two columns: what is in my control and what is not in my control.

Anxiety is worrying about the things you can’t control and not focusing on the things you can control. When you have clarity about what is out of your control, you can let go trying to change or control those things. You can also spend more time and energy chipping away at the things that you can control.

Teen anxiety can impact a teen's self-esteem and self-worth. Teen anxiety or other emotional struggles like depression, panic attacks, ADHD/ADD, trauma, PTSD, serve to "cap" a teen's ability to tap into their full potential.

As a result, teens often feel like something is wrong with them, that they aren't smart enough, talented enough, etc. In reality, once the teen anxiety, depression, etc. is lifted, many teens are then able to access the intelligence, talents, and strengths that were there all along.

7. Talk About It

Talking about your issues is one healthy way to manage them. Don’t try to hold them in and push through on your own.

Resilience is not denial or repression. Resilience is adaptation which requires working through different options.

Find a trusted parent, friend or therapist to explore what is on your plate and how to move forward.

8. Help Someone

One way to put your struggles into perspective is to help someone else in need. Volunteering and providing aid can help you feel good about yourself. It can provide a sense of accomplishment and purpose.

Spend time at an animal shelter or food bank. Help a friend with their homework. Give back as a way of investing in yourself.

Begin Teen Therapy With a Teen Counselor at Katy Teen & Family Counseling: Katy, Tx & Houston

At our Katy, Tx location of Katy Teen and Family Counseling, our teen therapists can help. Our teen counselors specialize in helping teens overcome depression, anxiety, panic, ADHD/ADD, trauma, PTSD and other struggles.

If you are ready to strengthen your resiliency at Katy Teen & Family Counseling, all you need to do is follow these three simple steps:

  1. Contact Katy Teen & Family Counseling

  2. Speak with one of our teen counselors who specialize in teen therapy

  3. Let us help you overcome the struggles that stand in your way of happiness & success

Other Therapy and Counseling Services Offered at Katy Teen & Family Counseling: Serving Katy, Tx & The Houston Area

At the Katy, Tx location of Katy Teen & Family Counseling, we provide other counseling and therapeutic services with an emphasis on the family. Parenting struggling teens or young adults can place a strain on the marriage or relationship. We also provide marriage counseling and couples therapy.

We also provide a variety of specialized teen therapy, young adult counseling, and family counseling services:

Neurofeedback Therapy

Peak performance (optimal academic brain performance)

Peak performance (optimal athletic brain performance)

Eye Movement Desensitization and Reprocessing (EMDR Therapy)

Cognitive Behavioral Therapy (CBT)

About the Author

Man smiling wearing dress shirt and tan sports coat. He provides therapy for teens in katy, tx 77494. He is also a teen counselor katy, tx and teen therapist katy, tx 77494.

Quique Autrey is a Licensed Professional Counselor (LPC) and family therapist. Quique specializes in teen therapy and helping teens build upon their innate strengths while developing skills and tools to overcome depression, anxiety, panic attacks, ADHD, and more.

He also is a family systems therapist. He views each individual through that lens and provides therapy for the family system which includes: teen therapy, young adult counseling, family counseling, marriage counseling & couples therapy.

Quique has helped those who experience depression, anxiety, panic attacks, ADHD/ADD, and is trained in Cognitive Behavioral Therapy (CBT).

Quique also has a passion for helping teens, young adults, and adults who may be on the Autism Spectrum. He has a talent for connecting with and helping people with Autism Spectrum Disorder.

If you're ready to start your healing journey in teen therapy, you can call us at 346-202-4662 or email us at

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