Why does it feel so hard right now with your teen?
You’re not imagining it—and you’re not alone. Many parents are saying the same thing: “It’s overwhelming. Exhausting. Confusing.”
It’s a lot – there’s your teen’s changing moods, emotional outbursts, screen time battles, and that heartbreaking sense of disconnection you feel. And that’s all on top of your own pressures: work, finances, relationships, and, for many, midlife shifts like menopause or burnout.
Our 3-part series breaks down the three most important things we know can help you right now.
This article focuses on strategies to cope with the overwhelm of parenting a teen.
Be sure to check out the other two articles in the series for a full picture of what’s going on—and how to find your way through. Part 2 is here and Part 3 is here.
Prioritise Self-Care
Not a luxury—a necessity. Make time for activities that help you relax and reduce stress. Even 10 minutes of space for yourself can reset your nervous system.
Go for a walk outside, stretch, journal, call a friend, meditate.
This isn’t just bubble baths and yoga (though those are lovely, too). Self-care is anything that helps you refuel. Your well-being matters.
When you are refuelled, you respond, not react.
Communicate openly and honestly.
Let your teen know when you’re having a tough day. You don’t have to pretend everything is fine.
Tell your teen when you’re feeling stretched thin. Say something like, “I’m feeling a bit overwhelmed today—can we work together to make dinner easier?”
This shows them how to name and manage big feelings. It models emotional honesty and teaches them it’s okay to ask for help.
Ask for help (Yes, really)
You’re not a superhero. Let others step in. Delegate a task. Say yes when someone offers to help.
Parenting a teen isn’t meant to be a solo act. Reach out to a partner or a friend. Or join a group like our Parent Connections Parent Group, where real conversations happen with parents who get it. You’d be surprised how many others are feeling the same way.
Use stress management tools
Practice simple techniques like deep breathing or mindfulness. There are several great mindfulness and breathing apps. Or take short pauses throughout the day. Set alarms on your phone to remind you to pause.
Teach these to your teen, too. They’re great skills to teach your teen by example.
You could make it something you explore together. “Hey, I’m trying this thing I read about to calm down. Want to try it with me?”
Model emotion regulation
If things feel like they are boiling over, take a moment to step away. If you feel as though you are about to snap, step away and breathe. It may help to walk into another room for a moment.
Then circle back and calmly let your teen know how you’re feeling.
I was feeling overwhelmed earlier, so I took a moment. I’m ready to talk now.
This helps your teen learn emotional regulation by observing you. This teaches them that it’s not about avoiding upset feelings; it’s about how we handle those emotions.
You don’t have to be perfect. You just have to be present.
Your teen is watching how you handle the hard moments.
By tuning in to yourself and your teen, you create a home where everyone can breathe again.
Every time you choose to pause instead of explode and show compassion instead of control, you’re teaching them how to navigate their own stormy seas.
Remember: Taking care of yourself is taking care of your teen.
Now that you’ve begun to create more space and stability for yourself, the next step is to learn how to respond without making matters worse, especially when your teen is pushing your buttons.
NEXT UP: Here’s how to respond to your teen: you don’t need to fix everything. You just need to connect.
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