Helpful Tips On How To Help A Teenager With Anxiety

Young people are most likely to have some form of anxiety at any point in their adolescent and teenage years, which is completely normal.

However, you may be concerned with their sudden anxious feelings and social phobia that seemingly came out of nowhere. Or perhaps your child is having constant or severe negative thoughts, and you’re seeing symptoms of anxiety and are looking for healthy ways to address it?

Whatever your situation, there is always a healthy way to manage anxious teens, starting here with this list of tips on how to help a teenager with anxiety!

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How To Help A Teenager With Anxiety

“How to help a teenager with anxiety” has been a hot topic inside my Coffee Club Membership this past year or so. Our kids are definitely feeling the stress of how life has changed since the pandemic has hit, some are worried about going back to group functions, and others may be anxious over something they’ve heard in the news. As moms, we want to be able to support our kids in the best way possible.

Please keep in mind that I am not an expert, doctor, or medical professional. I am only sharing my personal experience with teenagers who cope with anxiety and from talking to other moms whose children struggle with feeling anxious. If your teenager is experiencing anxiety and needs more help than I cover here, please talk to your doctor.

What Is Anxiety?

Anxiety is a feeling of worry, nervousness, or unease. It is perfectly normal to feel anxious about things from time to time, such as taking a test or learning to drive. However, for someone with an anxiety disorder, these feelings do not go away and can get worse over time. A teenager may start to avoid things that make them feel anxious, which can interfere with their homeschool work, their work, and social activities.

If you might think you’re seeing anxiety symptoms, here are a few symptoms your teen may show:

• Persistent worry or fear that is out of proportion to the situation
• Avoidance of things that trigger anxiety
• Trouble sleeping
• Difficulty concentrating
• Irritability
• Restlessness (not to be confused with a fidgety student)
• Fatigue

Sometimes these symptoms come out of nowhere and can be very distressing for your teenager. If you are worried about your child, the best thing to do is talk to them about it.

There are different types of anxiety, including:

• Generalized anxiety disorder (GAD)
• Panic disorder
• Separation anxiety disorder
• Phobias (such as agoraphobia or claustrophobia)
• Social anxiety
• Obsessive-compulsive disorder (OCD)
• Post-traumatic stress disorder (PTSD)

What Causes Anxiety?

There is no one single cause of anxiety. It may be caused by a combination of genetic, biological, and environmental factors. For example, if someone in your family has an anxiety disorder, you may be more likely to develop one as well. Additionally, changes in hormone levels during puberty can also play a role.

Stressful life events such as moving to a new area or the death of a loved one can also trigger anxiety. Changes to their daily schedule may also be a cause of anxiety. For example, if they are used to getting up at 7 am for an online homeschool lesson and then suddenly have to start getting up at 5 am for a new job, this change can be tough to adjust to and may cause anxiety.

Some teens have undiagnosed mental health issues, which are also a common cause of anxiety. For example, undiagnosed ADHD can lead to anxiety. Not knowing why it takes so long to understand something or why they can’t seem to concentrate on the task at hand can also cause teenager anxiety.

I’ve shared before that my youngest started experiencing anxiety due to her medical situation. As a mom, I wanted to help her find a way to cope with the stress, overwhelm, and anxiety. Understanding what anxiety is and what some of the causes of teenager anxiety has helped me be able to help her.

How To Help Your Teenager With Anxiety

If you are worried about your teenager, the best thing you can do is talk to them. Show that you care and want to understand how they’re feeling. Be patient and understanding, as it can be difficult for them to talk about their anxiety.

In my personal experience, I have found my teenagers will open up if we sit at the table doing something together, such as putting together a puzzle, crafting, or even making dinner together. . This allows them to focus on the task at hand and they are able to open up and share.

Here are some ways you can help, but keep in mind, that not all ways work for everyone:

• Talk to them about how they’re feeling and listen to what they have to say.
• Help them to understand anxiety and how it can be managed.
• Encourage them to healthy lifestyle habits, such as exercise, a balanced diet, and getting enough sleep.
• Help them to find ways to relax and cope with stress.
• Encourage them to talk to a mental health professional if they’re struggling to cope.

Help Lessen The Anxiety

Here are a few additional ways for teens to manage or lessen their anxiety.

• Exercise: Exercise releases endorphins, which have mood-boosting effects.
• Deep breathing: This can help to relax the body and mind. (If your teenager has a Fit Bit it has a “relax” feature that helps you practice deep breathing.)
• Meditation: Meditation can help to focus on the present moment and clear the mind of negative thoughts.
• Grounding Exercises: We have found the 5, 4, 3, 2, 1 Grounding Exercise very helpful anxiety hits
• Spending time in nature: Being in nature has been shown to reduce stress and anxiety.
• Healthy diet: Eating a healthy diet can help to improve mood and energy levels.
• Avoiding drug and alcohol use: Drugs and alcohol can worsen anxiety symptoms.
• Journaling:  Writing down thoughts and feelings can help to lessen anxiety.
• Talk to a therapist: A therapist can help to identify negative thought patterns and teach healthy coping mechanisms.

Help Them Understand Their Anxiety And What Triggers It

Helping them to understand their anxiety and what triggers it can also be helpful. For example, if they know that their anxiety is triggered by changes in their schedule, they can try to plan ahead and adjust accordingly.

We found the best way to figure out triggers is by keeping a daily journal and reflecting at the end of the day.

Let Them Know They Have A Support System

Making sure that they have a support system of family and friends who understand and can offer help and advice can also be beneficial. Letting them know that you are there for them and that they are not alone can make a big difference.

Encouraging Positive Thinking

Helping them to focus on the positive and using positive self-talk can also help to reduce anxiety. For example, helping them to focus on their strengths and what they are good at can boost their confidence and help to lessen anxiety.

My youngest posts sticky notes (these would be adorable!) around her mirror with positive thoughts written on them. These sticky notes are easy to see and if she feels herself getting sucked into negative thoughts that can trigger anxiety, she can redirect her thoughts by reading her notes.

There are many helpful ways to deal with anxiety. Some people find that relaxation techniques, such as deep breathing exercises or yoga, help lessen their anxiety symptoms. Others may find that talking to a therapist or counselor is helpful.

What NOT To Do If You Have A Teenager With Anxiety

It’s great to have a list of how to help a teenager with anxiety, but there are also a few things to keep in mind of what not to do and what you should avoid doing.

Don’t tell them to “just relax”: This is easier said than done and can make them feel like you don’t understand how they’re feeling.

Don’t avoid things that trigger their anxiety: This will only make their anxiety worse in the long run. It’s important to help them face their fears and work through their anxiety triggers. But I recommend this in smaller increments or with guidance from a therapist.

Don’t dismiss their feelings: This can make them feel like you don’t understand or care about how they’re feeling. Sit and listen when they talk and don’t interrupt!

Don’t try to fix their anxiety: This is not something that can be fixed overnight. It’s important to be patient and understanding.

Where To Find Additional Information On How To Help A Teenager With Anxiety

If you want to look into teenager anxiety further, you can mine for information through a few of the following Canadian and USA organizations in the list:

• Anxiety Canada
• Canadian Mental Health Association
• National Institute of Mental Health
• Anxiety and Depression Association of America
• American Psychiatric Association

Helpful Tips On How To Help A Teenager With Anxiety

These are just a few tips on how to help a teenager with anxiety. If you are worried about teenager anxiety, the best thing you can do is talk to them about it. Show that you care and want to understand how they’re feeling. Be patient and understanding, as it can be difficult for them to talk about their anxiety.

Together, you can work on finding ways to help lessen their anxiety and make sure they get the help they need.

One tool we have found very helpful in coping with teenager anxiety is fidget tools. You can find our full list of suggestions here.

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