Is your teen reacting to the stress of school by becoming cynical, unmotivated, or physically unwell? Do they often seem drained, irritable, and overwhelmed? They could be experiencing teen burnout.
As the spring semester ramps up, teens are juggling schoolwork, college applications, and planning for the future. It can feel like too much. The good news? Cognitive Behavioral Therapy (CBT) offers practical tools to help teens manage stress, avoid burnout, and find balance.
We specialize in CBT for teens, helping them navigate academic stress, burnout, and anxiety.
Book an appointment today with therapists in San Jose, Menlo Park and Palo Alto.
The Reality of Teen Burnout in California
Burnout isn’t just feeling tired or overwhelmed. Burnout, caused by persistent stress, is total exhaustion. It is physical, emotional, and mental. And for kids and teens in California, it’s also really common. Teens might even think it’s “normal” to feel stressed and tired all of the time.
According to the 2024 State of Youth Mental Health report, a student-led report put out by AIM, burnout is widespread among California teens. The report, which synthesized findings from students across the state, revealed that 61% of teens reported high levels of stress and burnout. Moreover, the data showed that these rates increase significantly by grade level, with 53% of 9th graders experiencing burnout, climbing to over 70% of 12th graders.
This trend highlights a pressing issue: as academic and social pressures increase, teens are finding it harder to cope.
Teen Burnout At Different Ages and Stages
This might show up a little differently as teens enter different stages. Some examples include:
- Junior High Students: Feeling irritable or overly emotional, losing interest in activities, struggling to focus on homework, or having trouble sleeping.
- High School Students: Experiencing chronic fatigue, headaches, or stomachaches, procrastinating on assignments, feeling disconnected from friends, or worrying excessively about grades.
- College-Bound Seniors: Becoming overwhelmed by college applications, experiencing decision paralysis, or withdrawing from social events due to constant worry about the future.
- College Students: Facing difficulty balancing academic workload, social life, and independence, often leading to skipping classes, missing deadlines, or feeling hopeless.
That teen burnout is common across all ages in California has profound implications. Not only does burnout impact mental health, it also affects academic performance, relationships, and overall well-being. Without the right skills to manage stress, burnout can lead to or exacerbate other mental and physical health conditions including depression and anxiety.
Why CBT Works for Relieving Teen Burnout
Cognitive Behavioral Therapy (CBT) offers a practical, evidence-based approach to managing teen burnout. By identifying unhelpful thought patterns and replacing them with healthier, more realistic ways of thinking, CBT empowers teens to address the root causes of stress. It’s particularly effective for teens because it’s short-term, skill-based, and highly actionable, providing tools they can apply to everyday challenges.
CBT also addresses the factors driving burnout. The report identified academic stress, lack of sleep, parental and peer pressure, and poor school-life balance as key contributors to mental health struggles in teens. CBT helps teens develop coping mechanisms, reframe negative thoughts, and build resilience in the face of these challenges.
6 CBT Techniques to Manage and Overcome Teen Burnout
Here are CBT-inspired techniques that teens can use to reduce stress and prevent burnout:
1. Thought Journaling
Encourage teens to write down their stressful thoughts and challenge them.
For example, if a teen thinks, “I’m going to fail this class,” they can learn to ask themselves:
- “What evidence do I have for this?”
- “What’s a more realistic way to view this situation?”
2. Behavioral Activation
“Behavioral activation” simply means doing positive, pleasurable things in order to improve mood, reduce stress, and increase energy. Teens can learn that doing them even when they don’t want to helps them break out of burnout patterns. Examples include:
Physical Activities:
- Going for a short walk or run.
- Dancing to a favorite song.
- Stretching or doing yoga for a few minutes.
Creative Outlets:
- Drawing, painting, or writing in a journal.
- Playing a musical instrument.
- Experimenting with a new recipe.
Social Connection:
- Calling or texting a friend.
- Joining a group activity or club.
- Spending quality time with family or pets.
Relaxation:
- Watching a favorite show or movie.
- Reading a book for fun.
- Spending time in nature, like visiting a park.
Small Accomplishments:
- Tidying up a small area like a desk.
- Completing a simple homework task.
- Checking something off a to-do list.
3. The STOPP Technique
Stop what you’re doing.
Take a deep breath.
Observe your thoughts and feelings.
Pull back and ask, “What’s the bigger picture?”
Practice what works, choosing a response that aligns with your goals.
4. Time Management Skills
Time management is a cornerstone of stress management and a vital tool in preventing teen burnout. There are many CBT tools and techniques that can help teens learn time management. Some common ideas include:
Use a Planner or Digital App:
Encourage teens to use tools like Google Calendar, Todoist, or even a paper planner to track assignments, tests, and deadlines.
Include non-academic tasks like sports, hobbies, or relaxation time to emphasize balance.
Prioritize Tasks:
Teach teens to identify urgent vs. important tasks using techniques like the Eisenhower Matrix or simple to-do lists.
Highlight the value of focusing on high-priority items first.
Break Tasks Into Smaller Steps:
Help teens divide a large project into smaller, specific actions. For example, instead of “write an essay,” break it down into:
Brainstorm ideas.
Create an outline.
Write the introduction.
Set SMART Goals:
Encourage goals that are Specific, Measurable, Achievable, Relevant, and Time-bound. For instance, “Finish math homework by 7 PM” is clearer and more achievable than “Do all my homework tonight.”
Time Blocking:
Introduce the concept of dedicating specific blocks of time to certain tasks. For example, 4:00-4:30 PM for reviewing notes and 4:30-5:00 PM for practicing foreign language skills.
Pomodoro Technique:
Suggest working in focused 25-minute intervals with 5-minute breaks. This method builds momentum and keeps tasks from feeling endless.
Build in Breaks and Rewards:
Emphasize the importance of breaks to recharge. Teens can reward themselves with something small after each completed task. They can combine this with the idea of behavioral activation.
5. Positive Self-Talk
Replace self-critical thoughts with encouraging statements.
For example, instead of thinking, “I can’t do this,” teens can say, “I’m doing my best, and that’s enough.”
6. Relaxation Techniques
Mindfulness exercises like deep breathing, progressive muscle relaxation, or short meditations can help teens manage stress in the moment.
When Should Teens Seek Therapy for Burnout?
While teens can implement many of these techniques on their own, working with a therapist can provide faster and more personalized solutions. CBT is designed to yield results quickly, with many teens experiencing significant improvements in just a few sessions.
By equipping teens with the skills to manage stress effectively, we aim to empower them to thrive – this semester and beyond.
Contact us today to learn more about how we can support your teen.
Or book an appointment with one of our Menlo Park, Palo Alto or San Jose therapists to help with teen burnout.
You Might Also Like to Read:
- 4 Stress-Busting Strategies to Manage Burnout
- Parents Experience Burnout Too
- Navigating Young Adult and Adult ADHD: How Symptoms and Solutions Evolve