Last month I dropped my 13 year old off at a sleepaway volleyball camp at the University of Texas at Austin - my alma mater (#hookem). It is one of the highlights of her summer and I love nothing more than walking around campus, remembering all of the incredible things I experienced, and thinking about the people who made college extra special.
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The UT Tower | 2007 vs. 2025
I also remember all of the really hard stuff, too. Like how homesick I was my first summer away, how lonely I felt after a painful falling out with a roommate, the first panic attack I ever had on the way to a Philosophy exam.
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At the time, this level of anxiety was very new to me. I didn’t know then what I know now:
anxiety is a normal part
of the human experience.
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Being unsure about how new things are going to turn out isn’t a fault or a failure. It is normal to feel anxious, especially for a young person starting new things, in a new city, with new people and new responsibilities.
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Today, the average young person feels even more pressure than I did 20 years ago. So much has changed, yet some parts of being a young adult haven’t changed at all. It’s a bit messy. It can still be lonely. It'll always take courage to ask for help.
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Here's the reality of what many teens and college students face today:
Loneliness in the middle of a crowd
Trying to find your people
Managing independence with no real manual
The “highlight reel” pressure of social media
Struggles with self-care and asking for help
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As a child and family psychologist, I am exceptionally aware of the trends in adolescent mental health, but you don’t need to be an expert to know that life feels more stressful for today’s young adults. Research is pointing to record levels of anxiety, loneliness, and disconnection… even in a time when technology has allowed us to be more “connected” than ever.
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In this month’s issue of The Wellness Update, I’m sharing thoughts and resources to help you support your teen or college-aged child as they start at a new school, move into a dorm, and begin discovering who they are - independent from mom and dad.
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My hope is that these ideas help you stay connected to them (and yourself) in this wild, messy, sometimes terrifying, in-between stage.
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Easy Ways to Support Your Teen or College Student’s Mental Health
Check in gently, and not just about academics:Instead of “How are classes?” try “What’s been the best part of this week?” or “What’s feeling tough right now?”
Encourage healthy sleep habits: I cannot stress the importance of sleep enough! Our young people are staying up to the wee hours of the morning cramming, finishing physics projects, or binging Netflix. It isn’t sustainable. Quality sleep during adolescence is vitalfor managing mood, school readiness, and foundational brain development. The research shows that poor or inconsistent sleep can havelasting structural and cognitive impacts, and even influence mental health vulnerability.
Normalize asking for help: Remind them therapy isn’t just for when things are “bad enough.” Therapy is for navigating everyday stress, too.
Be a steady presence: It’s tempting to problem-solve, but sometimes they just want to vent. Listen more than you fix.
Remind them they’re not alone: Share a story from your own young adult years to show you get it. They want to know about the awkward roommates, the hard breakups, or homesickness you felt and how you managed to overcome it.
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đź“š Research Spotlight: The Realities of Teen & College Mental Health
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If you're interested in the latest research about stress, anxiety, social media, and help-seeking in this generation, here are a few trusted sources you can explore:
The Surgeon General’s Advisory on Social Media & Youth Mental Health A clear, parent-friendly look at the risks of social media and what we can do about it. 👉 Read the Advisory Â
ACHA National College Health Assessment (2023) A national snapshot of how college students are really doing — covering stress, loneliness, anxiety, and what supports make a difference. 👉 See the Data Â
CDC Youth Risk Behavior Survey (2023) Eye-opening trends on youth mental health, from loneliness to suicidal ideation. 👉 View the Report Â
Pew Research: Anxiety & Depression as a Major Problem for Teens A good reminder that this isn’t “just your kid”—mental health challenges are widespread. 👉 Read the Pew Report
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As your teen or young adult heads into this new chapter moving into a dorm, starting college classes, or simply taking on more independence, please remember that it’s normal for both of you to feel a mix of pride, excitement, and anxiety.Â
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Give yourself permission to feel your feelings, and offer your child the steady presence they need as they navigate theirs. Even from a distance, you can be a safe landing place.
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If you’d like more support during this season, our team works with parents and families to navigate big changes with more confidence and less overwhelm. From individual parent consults to evidence-based approaches like SPACE, we’re here to help you stay connected while giving your young adult room to grow.
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Here’s to a new school year full of learning - for them, and for you. 💛
How We Can Help You Support Your Teen or Young Adult
If reading this has you wondering “Am I doing enough? How can I really help when they don’t always want help?” — you’re not alone.
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✔️ SPACE for Parents of Teens — This fall, we’re offering a new parent group using the SPACE model (Supportive Parenting for Anxious Childhood Emotions). It’s designed to help you respond in ways that reduce anxiety, strengthen connection, and build confidence — for both you and your child.
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✔️ 1:1 Parent Consults — Need more personalized guidance? Our team of psychologists offers individual sessions to help you feel more confident navigating the ups, downs, and messy middle of teen and young adult life.
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✔️ 1:1 Individual Therapy Sessions directly with your graduate – We offer telehealth all across Texas and in 42+ PsyPact States so wherever your young adult goes next, they can have easy access to an expert professional, who has been there - and who gets it.Â
      ✨  Why validating your child’s feelings is the first step.
       ✨ How to encourage brave behavior without pushing too hard.
       ✨ Practical tools for easing school-related anxiety at home.
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Practice Updates:
SPACE Parenting Group
Registration is open: Virtual Parent Therapy Group
Our next 6 week telehealth group begins on September 17th
Join other parents like you in our next 6-week SPACE Therapy Group, where you'll be empowered to help your child manage anxiety through practical, evidence-based methods alongside a small group of other parents who truly understand what you're going through.Â
Drs. Hertz and Ruths were honored to present at the first annual Students Stopping Stigma SymposiumAugust 6-8th. Students Stopping Stigma is a teen-driven leadership initiative designed to better support communities by fostering open dialogue about prevention, mental health and wellbeing.Â
Lunch and Learn summer series Raising Resilient Kids - We’d love your input!
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We wrapped up our awesome Lunch and Learn Summer Series this week! Dr. Hertz met with parents and educators every first Tuesday of the month to share tools and coping skills for general anxiety and OCD, separation anxiety, and school anxiety.Â
Help us choose topics, timing, and formats for future Lunch & Learn (and other) sessions so they’re as useful as possible for you. Click here to share your ideas in our quick interest form — it takes less than 2 minutes!Â
Houston Anxiety & Wellness Center is proud to be presenting, sponsoring, and supporting this important event. Dr. Alyssa Hertz and Dr. Ivy Ruths will present on Body-Focused Repetitive Behaviors (BFRBs) in Childhood and Adolescence, sharing evidence-based insights for clinicians, parents, and educators. We’re also honored to sponsor the event and contribute a self-care item to the raffle baskets.
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It’s a day full of education, connection, and advocacy for OCD and related disorders. We can't wait to connect with other providers and families from across Texas.
We’re lacing up for the Houston OCD Walk to raise awareness, build community, and support the IOCDF’s mission to help everyone affected by OCD and related disorders. Bring your walking shoes and your big-hearted energy, this is one of the BEST events of the year within the OCD community! We’d love for you to join our team or cheer us on!
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đź“… Date: October 18, 2025 đź“Ť Location:TC Jester Park
⏰ Time: 8:00-11:00 AM
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Click here to learn more, sign up, or donate: Join Our Team
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Welcome to the Team!
We’re thrilled to welcome two new doctoral student clinicians to our team this year!
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Matthew is a 3rd-year Clinical Neuropsychology Ph.D. student who works with kids, teens, and adults, bringing expertise in CBT, behavioral therapy, and anxiety treatment.Â
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Catherine is a 5th-year School Psychology doctoral candidate who supports children and teens with an integrative approach that blends therapy techniques and mindfulness.Â
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We’re so excited for the warmth, skill, and energy they bring to our community.
Interested in Starting Treatment with us?
We'd love to work with you! Our team of expert clinicians specializes in treating anxiety, OCD, eating disorders, body-focused repetitive disorders, and parenting difficulties — all through evidence-based care.
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We only use therapies that have been proven effective through years of research such as Cognitive Behavioral Therapy, Acceptance and Commitment Therapy, Supportive Parenting for Anxious Childhood Emotions (SPACE), and Exposure and Response Prevention.Â
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Virtual sessions are available for anyone in Texas, and our psychologists can see clients in all 42 PsyPact approved states.
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Not sure how or who to schedule with? Start with ourtherapist matching form and our client care team will match you with the right-fit therapist for you within 1 business day.
