Adolescence isn’t easy. With school and social pressures, family expectations, and an increasing awareness of global issues, it’s no surprise that anxiety in teens is on the rise. As a parent, it’s important to learn to support your teen during this stage in their life. Here’s how you can help your teen deal with anxiety.

Recognize the Signs

Before you can help, it’s important to know what anxiety might look like in a teenager. While some teens might openly express their worries, others may hide their emotions or show their anxiety in less obvious ways. It can also be hard to tell the difference between normal teenage behavior and anxiety, so watch for patterns or worsening symptoms. Here are some common signs to watch for:

• Avoiding certain situations (like social events or school)

• Withdrawing from friends and family

• Increased irritability

• Issues falling or staying asleep

• Worrying constantly about future or past events

• Fearing the worst possible outcome

• Difficulty concentrating

• Physical symptoms like headaches, stomachaches, muscle tension, and fatigue

Create a Safe Environment

Teens often have a hard time opening up when they’re struggling. To encourage open communication, create the kind of home where your teen feels safe to express their feelings without fear of judgment or punishment.

• Be patient: Don’t push them to open up; instead, let them know you’re there when they’re ready to talk.

• Listen actively: When your teen does share, listen without interrupting. Validate their feelings by saying things like “That sounds really overwhelming.” Avoid immediately jumping to solutions—sometimes, your kid just needs to feel heard.

• Stay calm: Teens are sensitive to the emotional responses of adults. If you become anxious or upset, it may reinforce their feelings of fear.

Teach Positive Coping Strategies

One of the most important ways you can help a teen with anxiety is by teaching them healthy coping mechanisms. These tools can help them manage their stress and prevent anxiety from spiraling out of control. They’ll also keep your kid away from maladaptive coping mechanisms that can get much worse down the line (for example, using substances).

• Deep breathing exercises: Simple deep breathing techniques, like inhaling for four counts, holding for four counts, and exhaling for four counts (also known as the box breathing method), can calm the nervous system.

• Journaling: Encourage your teen to write down their thoughts and feelings. Journaling can help them process emotions and identify triggers for their anxiety.

• Physical activity: Exercise is a great stress reliever. Help your teen find an activity or sport they enjoy.

Encourage a Healthy Lifestyle

Lifestyle factors like sleep, diet, and daily routines play a huge role in managing anxiety. Encourage your teen to adopt habits that will benefit their physical and mental health in the long run.

• Prioritize sleep: Teens need about 8-10 hours of sleep each night. Help your teen establish a regular bedtime routine and reduce screen time before bed.

• Limit caffeine and sugar: Caffeine, found in soda, coffee, and energy drinks, can worsen anxiety symptoms. Excessive sugar can also lead to mood swings and increased anxiety.

• Encourage a balanced diet: Foods rich in omega-3 fatty acids (like salmon and walnuts), whole grains, and leafy greens can help support mental health.

• Limit screen time: Excessive social media use has been linked to higher levels of anxiety and depression in teens. Encourage your teen to take breaks from screens and engage in face-to-face social interactions.

Get Professional Help

While some people’s anxiety can be treated with lifestyle changes, others might need to talk to a mental health professional. If your teen is struggling to function in their daily life, consider talking to a therapist. Their therapist for anxiety can help them identify their triggers and change negative thought patterns.
To learn more about how to help your teen with anxiety, please reach out to us.