7 Things Parents Need to Know About Teenagers' Health

7 Things Parents Need to Know About Teenagers' Health and Wellness: Expert Tips from a School Nurse Turned Health Coach

Dvora Citron, RN MS, NBC-HWC, Credentialed School Nurse

After 25 years as a School Nurse in a suburban high school district and raising three teenagers of my own, I’ve learned a lot about supporting teen health and wellness. Teens go through significant physical, emotional, and social changes, and it’s important for parents to understand how to guide them through these years. Now, as a Health Coach, I’m taking the insights I gained as a School Nurse and applying them to help people of all ages achieve optimal health. In this blog post, I’ll share seven essential things every parent should know about teenagers' health and wellness.

1. Teenagers Need a Safe Space to Feel Heard and Supported

One of the most important things I’ve learned in my career as a School Nurse is that teens need a safe, non-judgmental space to feel heard, seen, and supported. Teens face many pressures—academic, social, and emotional—and it’s vital to provide them with an environment where they feel loved unconditionally. 

• Parental Tips:  

• Show up for your teen consistently. Be reliable, authentic, and trustworthy. You don’t need to be perfect—just present.
• Treat them with dignity and respect, even when their behavior may seem challenging. They need to know they can count on you for unconditional support.
• Give them the freedom to express themselves, even if it’s uncomfortable. Create moments to listen without judgment.

Actionable Resource:

Check out The Power of Showing Up by Daniel J. Siegel and Tina Payne Bryson. It offers great insights into creating a safe space where your teen feels loved and supported.

Teens may appear to be adults, but emotionally, they are still developing. Their brains are wired to experience intense feelings, which can lead to unpredictable emotional outbursts. As a parent, it’s important to acknowledge their emotions rather than dismiss them.

• Parental Tips: 
• Practice active listening and empathy. Rather than offering immediate solutions, validate their feelings. For example, saying “I can see you’re really upset about that” can help them feel understood.
• Create open lines of communication, but don’t force them to share. Let them know you’re there when they’re ready.
• Reassure them that their feelings are valid and that it's okay to not have all the answers right away.

Actionable Resource: 

Use the Calm App for mindfulness exercises. It’s a helpful tool for both parents and teens to manage emotional regulation and stress.

Teens often struggle with boundaries because they are navigating the fine line between independence and dependence. They may resist authority but still crave guidance in setting healthy boundaries.

• Parental Tips: 
• Set clear and consistent boundaries. Teenagers need structure, but they also need the freedom to make mistakes.
• Help them develop decision-making skills by asking reflective questions, such as, “How do you feel about this choice?” or “What do you think will happen if you go ahead with this?”
• Allow them to take responsibility for their choices, but provide the tools to make informed decisions.

Actionable Resource: 

The 7 Habits of Highly Effective Teens by Sean Covey provides actionable advice on how to help teens navigate boundaries and develop decision-making skills.

The teenage brain is still a work in progress. This can result in impulsive decisions, mood swings, and difficulty controlling emotions. Understanding that this is part of their natural development can help parents approach challenges with empathy.

• Parental Tips: 
• Be patient with impulsive behaviors and mood swings. Understand that teens are still learning how to regulate their emotions.
• Encourage healthy habits like regular exercise, meditation, and adequate sleep to support their brain development.
• Acknowledge that their decision-making skills are evolving and will improve over time.

Actionable Resource: 

Brainstorm: The Power and Purpose of the Teenage Brain by Daniel J. Siegel, M.D. dives deep into understanding the science of the adolescent brain and how to support your teen’s development.

Teens need sufficient sleep and proper nutrition to thrive. With the stress of school, social media, and extracurricular activities, it’s easy for teens to neglect their health. However, teaching them the importance of sleep and healthy eating can significantly improve their mood, energy, and cognitive function.

• Parental Tips: 
• Encourage teens to prioritize sleep—aim for 8-10 hours each night. Set a regular bedtime and limit screen time before bed to improve sleep quality.
• Provide nutritious meal options that are both healthy and appealing. Get them involved in meal planning or cooking to make healthy eating a fun family activity.
• Help them recognize when their bodies are feeling run down and teach them how to take breaks and recharge.

Actionable Resource: 

Sleep Smarter by Shawn Stevenson offers practical tips for improving sleep hygiene and boosting energy through nutrition—perfect for both parents and teens.

6. Let Go of Judgments and Appreciate the Value of Failure

As parents, it’s easy to compare your child’s journey to the expectations you have or the successes you see in other families. But remember, every teen is different. Don’t make assumptions based on their appearance or behavior. Many teens struggle during high school but go on to become amazing adults. Let go of societal judgments or peer pressures and focus on your teen’s unique needs. Appreciate the value of failure—it’s part of the process, and every experience is an experiment that teaches them something new.

• Parental Tips: 
• Don’t hover or micromanage your teen. Instead, let them experience life and learn from their mistakes.
• Focus on supporting their growth rather than worrying about meeting community expectations or traditional milestones.
• Recognize that their path may look different than what you anticipated, and that’s okay. Ask yourself, “How can I support their individual journey?”

Actionable Resource: 

The Gift of Failure by Jessica Lahey – This book offers valuable insights into how failure is a crucial part of learning and personal growth, both for teens and adults. It provides parents with strategies to support their teens as they navigate mistakes, offering a healthy perspective on setbacks.

7. Address Physical Health and Safety

Address issues like sexual health, avoiding risky substances, and safe driving with your teens. Don’t assume someone else is teaching them about these topics, or that the internet is a reliable source of information.  If you’re not confident, learn about the most current and relevant information from health care providers, local agencies and reliable internet resources.

• Parental Tips: 
• Discuss your families’ expectations for maintaining health and safety.
• Make sure your teen knows how to contact their health care provider.
• Consider identifying another adult they can talk to about confidential issues if you or they are not comfortable. Many schools have counselors, wellness staff and School Nurses that can serve as excellent resources.

Actionable Resource: 

Why It Is Important To Talk To Your Teen About Sex, Drugs and Risky Behavior - This short post highlights the importance of parent and teen communication about these challenging topics.

Conclusion: From School Nurse to Health Coach

As I transition from my role as a School Nurse into my new career as a Health Coach, I am bringing with me the valuable lessons I’ve learned from supporting teenagers' health and wellness. Through my coaching, I now focus on helping individuals, especially women over 50, take charge of their health and well-being. The foundational principles of supporting teenagers—like providing unconditional love, setting boundaries, and promoting self-care—are just as relevant for adults seeking to improve their wellness. If you're ready to make positive changes in your health, I’m here to guide you on that journey.

Ready to Take Action on Your Health?

If you're ready to start making meaningful changes in your health and wellness journey, I'm here to guide you. Check out my Health Coaching to learn more about how I can support you in reaching your wellness goals. Don't forget to visit my slant2plants blog for more helpful tips and insights, including ways to stay healthy, energized, and balanced in your everyday life.

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