Written by Cayden Boahene
New York Chapter of You Know Yourself
Instagram: @ykynewyork
December 2025
Supporting Teens Through Stress | Interview with Hallie Williams
Hallie Williams is an Advanced Clinical Trainee at Mindful Mental Health Counseling and Wellness, completing her Masters of Education at Hunter College CUNY in Mental Health Counseling. Her path into mental health work didn’t start in a clinic - it started in a shelter.
During her undergraduate years, she volunteered at a shelter working to end family homelessness in its community and as a tutor, where she began to notice that the students had more pressing needs than their homework. That moment helped her realize the important impact she could make in an adolescent’s well-being which motivated her to pursue a career in counseling.
Understanding Teen Stress
The most common stressors and mental health issues Hallie sees in teenagers today revolves around self-esteem, self-image, emotional regulation and anger management. Teens experience anxiety, depression, and grief just like everyone else and oftentimes do not know how to process it.
Stress affects teenagers’ mental health because it can make it more difficult to think clearly and behave the way we want. When they are overloaded with stress it’s hard for them to focus and engage with their lives and the things and people they care about.
Once stress takes root in one area of their lives such as self-image, it can cause harmful effects that make it harder to be successful with friends, romance, sports and arts, academics, and advocating for oneself with adults and teachers.
Does age or gender change how teens cope?
Yes and no. Every teen is different, even siblings. Though research suggests that girls are more likely to seek help from a school counselor, Hallie’s experience shows that teens of all identities and genders can struggle with asking for support.
Healthy Coping Strategies
Hallie teaches teens that coping comes in two forms: internal and external strategies.
Internal strategies - the things no one can take away
Meditating
Taking deep breaths
Counting down from 100
Coming up with a mantra to tell yourself during times of stress (“I’m going to be okay” or “I’m doing the best I can possibly do right now”)
Speaking to yourself and treating your body kindly
Progressive muscle relaxation techniques
Counting things you can see, touch, hear, and smell around you.
External strategies - the things that you can do depending on your time, place, or location
Going for a walk
Listening to music
Talking with a trusted friend or adult
Cooking/eating your favorite meal
Playing sports, exercising, or yoga
Drawing, singing, dancing
Going to a park
Taking a nap or laying down
Journaling
Going to see a movie, play, or sports match
Taking a warm bath or shower
Petting or playing with an animal
Playing with little siblings or cousins
Playing an instrument
Completing practical tasks like chores, making a pros and cons list, or even making a to-do list.
These strategies aren’t about running away from problems - they create space to think and process with a calmer mind.
Hallie also recommends a wide range of apps, hotlines, community programs, and low-cost mental health services that teens can access for support. (including CBT Thought Journal, Virtusan, PTSD Coach).
Recognizing When Stress Becomes Serious
Some signs may require immediate attention from a mental health professional:
Withdrawal from the things they usually enjoy.
More than two weeks of notably increased irritability/emotional outbursts.
Talks of suicide or self harm.
Support from families, schools, and communities begin with curiosity, communication, and an open mind.
Teens need safe adults who check in without judgement.
Advice for Teens Who Feel Overwhelmed
Hallie’s message is simple:
No problem is too small and your feelings are valid.
If speaking to someone is hard, journaling is a great technique as well as learning breathing techniques.
Understanding how the body responds to stress can empower teens to regain control of their emotions.
Learning how our breathing controls our nervous systems can have a very powerful impact on how we conceptualize and experience stress.
Building resilience takes time, but Hallie believes in starting with the basics: Stay connected to your community, make time for the things you love, and don't forget to be kind to yourself. Life gets easier when you stop holding the small things tightly.
This article was written and edited by Cayden Boahene, the chapter founder and president of You Know Yourself's New York Chapter. We are honored to present his interview with Hallie Williams and can't wait to continue spotlighting chapter achievements! Way to go New York!
