Research on How Naming Emotions Helps Teens Cope with Stress

A study published in Clinical Psychological Science looked at how teens handle stress and how that stress affects their mental health.

The researchers found that when teens go through difficult life events, like losing a loved one or dealing with big changes, they’re more likely to feel anxious or depressed. This is especially true during the teenage years, which are already a time when kids are more at risk for mental health problems.

Teens who are good at knowing exactly how they feel, like telling the difference between being sad, angry, or worried, handle stress better. This skill is called emotion differentiation. The study showed that teens with strong emotion differentiation were less likely to feel anxious or depressed after going through something stressful.

In other words, being able to name their feelings clearly helped protect them.

Over one year, researchers asked teens how they were feeling many times a day and each month. They discovered that those who could describe their emotions in more detail didn’t feel as upset during stressful times. It was like having a shield that helped them manage their feelings better.

Understanding the Research 

30 girls between the ages of 15 and 17 took part in the study for one year. Every month, they went to a lab to answer questions about their feelings and the things happening in their lives. They did this 12 times during the year.

They also answered short surveys, which asked them how stressed, anxious, or sad they felt at that moment. Before starting, the girls were asked questions to check their mental health. About 60% of them had felt anxious or depressed before, and 40% still felt that way during the study.

The study design used two levels of assessment: big events (like losing a loved one) and everyday stress (like school pressure or family arguments).

The researchers checked in with the girls regularly through both phone surveys and lab visits to get a clear picture of how stress affects their emotions over time.

Here’s what the study found: 

• When teens felt more stressed at a given moment, they also reported feeling more depressed (sad).
• Teens who had a harder time distinguishing between their negative emotions (like sadness or anger) felt more depressed when stressed.
• Teens who were better at recognizing positive emotions didn’t feel as depressed when stressed.
• Over the course of a month, when teens experienced more stressful events, they felt more anxious, especially if they had trouble differentiating their negative emotions.
• Teens with better negative emotion differentiation didn’t show increased anxiety even when they experienced more stress.
• Teens who were good at recognizing and naming their different feelings (like knowing when they feel sad versus when they feel anxious) don’t get those feelings mixed up as much. So, feeling sad and feeling anxious tends to happen more separately for them. 

Practical Strategies for Parents and Caregivers

This research is empowering because it shows that simply naming emotions can help protect your teen’s mental health. As a parent or caregiver, you have an important role in supporting your teen to develop this skill called emotion differentiation.

Here are tips that will help: 

Make space for them to communicate their feelings whenever they need to

Create a judgment-free space where your teen feels comfortable opening up. Rather than sticking to broad questions like “Are you okay?” try asking more specific questions like “What exactly are you feeling right now?” or “Can you tell me more about what’s upsetting you?”

If your teen says something general like “I feel bad,” guide them by asking, “Do you feel sad, angry, worried, or something else?” Specific emotion words teach teens to recognize and label their feelings more accurately. 

Share your own feelings in clear ways

Being open about your emotions shows your teen that feelings are normal, not something to hide. That makes it more likely your teen will come to you when they’re feeling anxious.

So don’t be afraid to share. You don’t need to overshare or talk about every emotion, but letting your teen see how you handle everyday feelings — like frustration, excitement, or stress — can really help them learn to do the same.

Acknowledge them when they express feelings clearly

Whether your teen says, “I’m feeling overwhelmed about school,” or “I’m just really sad today and not sure why,” be sure to take a moment to recognize that effort.

You can respond with something simple yet meaningful, like “I’m glad you shared that — I’m here for you.”

The authors suggest that future research should include larger samples, more detailed emotion and stress measures, and objective ways to assess stress in real time.

Make emotions easier to talk about. Download our Feelings Worksheets for your teen today.