Being a teenager is tough. Between school, friendships, and figuring out who they are, it’s no wonder anxiety can creep in during these years. Working with teens, I’ve seen how anxiety can affect their daily lives—and how important it is for their caregivers to be there for them in the right way.
In this post, I’ll break down what anxiety looks like in teens, how to tell if it’s more than just everyday stress, and what you can do to help your teen manage it.
What Does Anxiety Look Like in Teens?
It’s totally normal for teens to feel stressed or worried sometimes. School exams, social events, and big changes can all cause anxiety. But when that anxiety sticks around and starts to get in the way of their day-to-day life, it’s a sign they might need more support.
Here are some signs of anxiety you might notice in your teen:
Physical symptoms: Headaches, stomachaches, trouble sleeping, or feeling tired all the time.
Emotional symptoms: Feeling constantly worried, irritable, or overwhelmed.
Behavioral changes: Avoiding social situations, not wanting to go to school, or suddenly losing interest in activities they used to love.
Thinking patterns: Difficulty focusing, overthinking everything, or being overly critical of themselves.
Some teens will openly express their anxiety, while others might hide it behind anger, withdrawal, or perfectionism. It’s important to pay attention to these subtle signs.
What Triggers Anxiety in Teens?
Teens today face a lot of stress. Here are a few common triggers:
School pressure: Expectations to perform well academically and think about the future can be overwhelming.
Social life: Friendships, fitting in, and dealing with peer pressure can cause a lot of anxiety.
Family issues: Divorce, conflict, or big changes at home can leave teens feeling out of control.
Identity struggles: Figuring out who they are—whether it’s related to gender, sexuality, or just general self-identity—can be stressful, especially if they don’t feel supported.
How You Can Help as a Parent or Caregiver
If you think your teen is struggling with anxiety, there are plenty of ways you can help them feel supported. Here are some tips:
1. Encourage Open Communication
Create a space where your teen feels comfortable talking about their feelings without fear of judgment. Let them know it’s okay to feel anxious and that they can come to you whenever they need to talk. Be patient—sometimes they might not have the words to express what’s going on.
Example: “I’ve noticed you seem a little stressed lately. Do you want to talk about what’s been bothering you?”
2. Validate Their Feelings
Avoid brushing off their worries as “just teenage stuff.” Even if their anxiety seems exaggerated to you, it’s real to them. Let them know that what they’re feeling is valid.
Example: “I understand this situation feels really overwhelming right now. It’s okay to feel that way.”
3. Teach Them Coping Skills
Introduce your teen to tools like deep breathing or mindfulness to help them manage their anxiety. You can even practice these together. Modeling healthy ways to deal with stress yourself can also show them how it’s done.
Mindfulness: Teach your teen to focus on the present moment. This can help stop the endless cycle of worrying about the future.
Breathing exercises: Something simple like taking a slow breath in for four counts, then out for six, can help calm their nerves.
4. Help Them Face Their Fears, Slowly
While it might be tempting to let your teen avoid anxiety-inducing situations, that can actually make the anxiety worse. Instead, help them take small steps to face their fears. For example, if social situations make them anxious, start with smaller gatherings before easing into bigger ones
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5. Set Boundaries on Screen Time and Social Media
Social media can fuel anxiety by making teens feel like they’re constantly missing out or not measuring up. Encourage your teen to take breaks from social media and focus on activities that make them feel good.
6. Consider Professional Help When Needed
If your teen’s anxiety is affecting their ability to function—whether it’s at school, with friends, or at home—it might be time to seek professional help. Therapy can give them a safe space to talk through their feelings and learn more tools to manage their anxiety. Cognitive-behavioral therapy (CBT) is especially effective for anxiety, helping teens challenge negative thought patterns and build coping skills.
When Should You Seek Professional Help?
It’s normal for teens to feel anxious sometimes, but if their anxiety is starting to take over—making it hard for them to enjoy their life, go to school, or keep up with friends—professional support might be the next step. Therapy can provide them with the tools they need to manage anxiety and help you understand how to support them better.
Final Thoughts
Helping your teen navigate anxiety isn’t always easy, but by listening, validating their feelings, and introducing them to healthy coping skills, you can make a big difference in how they handle it. If you’re worried about your teen’s anxiety, don’t hesitate to reach out for professional support—whether it’s through therapy or just talking to a mental health professional.
If you’d like more information or think therapy could help your teen, feel free to get in touch. Sometimes just taking that first step can make all the difference.
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