Burnout In Teenagers: Addressing The Mental Health Effects Of Chronic Stress

As they transition into adulthood, teenagers are frequently subjected to significant amounts of pressure that can affect all areas of their lives. For example, adolescents are often encouraged to excel academically, have active social lives, and begin laying the foundation for their future. Given these increases in responsibilities and independence, many teens experience high levels of stress that may lead to burnout. Below, we’re discussing common sources of chronic stress in teens, some signs a teen may be experiencing burnout, and solutions for addressing emotional, cognitive, and physical exhaustion. 

The pressures of the modern world can be stressful

Address burnout with an online therapist

What is burnout?

Burnout is a mental health challenge marked by emotional and physical exhaustion, withdrawal from or negative perception of one’s activities, and decreased productivity. Caused by unmanaged stress, burnout can significantly impact an individual’s well-being, relationships, and everyday functioning. 

People who have extensive responsibilities and limited time may be more likely to become burned out. Though it’s often associated with jobs in healthcare, education, or social work, burnout can affect people who work in a range of industries. It can also impact young people, who are often under pressure to balance varying educational opportunities, extracurricular activities, and personal obligations. 

Causes of burnout in teens

Burnout can arise out of various influences during adolescence. For one, teens are typically encouraged to begin thinking about and planning for the college degree and/or career they will eventually pursue. According to a survey conducted by researchers at the Harvard Graduate School of Education, Common Sense Media, and the Lilly Family School of Philanthropy at Indiana University, “56% of American teens feel pressure to have their future life path figured out.”

In the same survey, over 80% of respondents reported experiencing negative pressure in at least one aspect of life. In addition to career plans, other commonly cited sources of pressure include expectations of high achievement, school performance, community service, relationships, and more. Over half of the teens reported feeling negative pressure in at least three areas.  

Increasingly, teens feel pressure to have their future life path figured out early in their academic careers. They may take certain courses, participate in various extracurricular activities, volunteer, and begin crafting college applications well before their junior or senior years of high school. Plus, school exams and standardized tests (e.g., the SAT and ACT) are usually vital for teens’ academic success, causing many young people to also experience significant pressure to earn high scores. This fact may help explain why up to 40% of students report experiencing test anxiety. All of these factors can put strain on adolescents, potentially contributing to burnout. 

Teens are also often influenced by social media platforms, which may make them feel as though they aren’t doing as much as their peers when it comes to pursuing academic success or maintaining a visible social life. According to researchers in the above-mentioned survey, when considering the sources of burnout, “Social media warrants attention.” However, they maintain that it’s not the only contributor: “Truly addressing grind culture and burnout for teens will almost certainly require us to recognize social media as one important piece of a larger puzzle.”

Signs of burnout in teenagers: emotional exhaustion, irritability, and more

There are various emotional, cognitive, and physical symptoms of chronic stress that can impact teens’ lives. The following are potential signs of burnout in adolescents. 

Emotional exhaustion

Teens who are burned out may show signs of being drained, fatigued, and unable to perform academically or in other areas. Emotional exhaustion is a state in which sustained life challenges cause individuals to feel tired, become emotionally unstable, and struggle with overall mental wellness. Emotional exhaustion may manifest as irritability, physical tiredness, loss of interest in activities, apathy, negative thought patterns, and feelings of hopelessness. It can also cause teens to struggle with their sense of self. 

Mental health symptoms

Research suggests that burnout is often associated with mental disorders in students. Symptoms of psychological conditions like depression, anxiety, and others can sometimes be related to high levels of stress. Persistent stress can also contribute to substance use in some teens. For example, there is evidence of a link between alcohol use and student burnout. 

Additionally, burnout can manifest as self-harming behaviors, with students who feel that they are struggling to meet expectations potentially experiencing suicidal tendencies. The rates of adolescent suicide in the United States continue to rise, partly due to increases in the prevalence of mental health challenges. 

Personality changes

Adolescents go through periods of significant development that can lead to new beliefs, goals, mannerisms, and communication styles. Teens may also be influenced by their peers to develop new traits or ways of viewing the world. However, drastic alterations in a teenager’s personality may indicate that they’re experiencing burnout. For example, if a teen who has typically been outgoing abruptly becomes antisocial, this may signal the existence of fatigue, stress, or a related mental health condition like depression. 

Self-care strategies for teens experiencing burnout

One of the most effective ways for teenagers to address burnout is typically to avoid taking on new responsibilities and, if possible, cut down on their obligations. Teens who are burned out frequently feel that they have too much to do and too little time. By taking things off their plate, they may feel less pressure and have more time for self-care.

Teens who are already busy may be hesitant to add activities to their daily lives. However, self-care practices may help ensure they’re maintaining a healthy balance between their academic, social, family, and personal lives. The following are practices that you and your teen might try as you work to help them avoid or heal from burnout. 

Physical activity

Exercising can help adolescents increase their energy levels and boost their mood. Physical activity can lead to reductions in stress hormones in a teen’s body. It also activates endorphin production, which may ease pain, promote relaxation, and contribute to a more positive outlook. 

If you’re a caregiver or a teen seeking to increase your physical activity, consider taking up a new sport, participating in dance classes, or developing an at-home exercise routine. You might also try going for regular walks in a local park, which can provide the added potential mental health benefits of spending time in nature—including not only stress reduction, but also improved mood, enhanced cognition, and increased subjective well-being. 

Relaxation exercises

There are numerous relaxation-based practices that are geared toward stress management. For example, mindfulness is a form of meditation focused on bringing a participant’s awareness to the present, which may help them notice signs of tension so they can address them. One unique advantage of mindfulness is that teens can practice it throughout the day, whether they’re completing homework, relaxing at home, or sitting in class. Guided mindfulness sessions are available online or through in-person programs. 

Deep breathing is another versatile strategy that teens can incorporate into daily life. A common form of breathwork is known as box breathing. To practice box breathing, start by sitting or lying down in a quiet place. Then, inhale for a four count, hold your breath for a four count, exhale for a four count, and hold your breath again for a four count. Repeat this process three or four times to promote physical relaxation and mental clarity. 

Mental health care for symptoms of stress

With proper treatment, teens may be able to address the emotional effects of burnout, alleviate symptoms of stress, and better navigate life challenges. Psychotherapy is a common modality for people living with excess stress. A therapist can help a teen identify the sources of their symptoms, develop healthy coping strategies, and address any potential comorbidities like depression or anxiety. 

How an online therapist can help with stress management

Individuals who are already experiencing burnout may be further stressed by commuting to a therapist’s office and sitting in a waiting room. In such cases, online therapy can be a more convenient way for busy caregivers and teens to manage chronic stress. 

The pressures of the modern world can be stressful

Address burnout with an online therapist

Addressing the signs of burnout in teenagers with online therapy

With an online therapy platform like BetterHelp (for adults) or TeenCounseling (for adolescents 13–19), you or your teen can get matched with a mental health professional who fits your needs and preferences. You can then meet with them remotely in whatever format is comfortable for you: phone, video call, and/or in-app messaging. These platforms also allow you to message your therapist outside of sessions. That means you can reach out with questions about stress management or emotional exhaustion any time and receive a response as soon as your provider is available. 

The efficacy of online therapy for symptoms of chronic stress

A growing body of evidence points to the potential efficacy of online therapy for mental health challenges related to burnout. For example, findings from one study suggest that an online intervention led to reduced levels of stress as well as reductions in depression and anxiety symptoms. Additionally, the study notes that online therapy “enables large-scale dissemination at low costs.” 

Takeaway

Burnout can be a serious challenge for teens, who are increasingly subject to pressure in a variety of areas. Self-care may help teens manage stress and ensure they’re maintaining a healthy balance as they navigate the path to adulthood. If you’d like to make therapy part of your self-care routine, consider getting matched with a licensed therapist online. Connecting with a mental health professional virtually or in person may help you stay ahead of burnout and live the balanced life you deserve.