How to Help Teens With Anxiety

The teenage years are full of uncertainty, transition, growth, and change. Growing up can be both exciting and stressful. During this stage of life, it's normal for teens to feel confused, frustrated, lonely, scared, and disconnected at times.

Teens experience a wide range of emotions and challenges as they navigate adolescence. Their changing brains and bodies can lead to intense emotions, relationship conflicts, evolving identities, low self-esteem, and even high-risk activities.

In today's fast-paced and demanding world, anxiety has become an increasingly common experience for everyone, including teens. Occasional anxiety is a normal part of life. Everyone worries now and then.

Anxiety is a lot like a smoke detector. Its purpose is to keep you safe by sending a signal that alerts you to danger. A certain level of anxiety can be helpful, even critical.

As a parent, it helps to recognize and empathize with the unique challenges teens face during this period of their lives. By understanding their fears, worries, and struggles, you can create a nurturing environment where they feel supported, validated, and empowered.

Understanding anxiety in teens

Anxiety is one of the most common mental health challenges young people face today. It's sometimes called the common cold of mental health.

The pressures of school, social expectations, and the rapid changes of adolescence can all contribute to feelings of worry, stress, and unease. Parents, educators, and healthcare professionals can all play a part in recognizing anxiety in teens and offering support.

Everyone's experience is unique, but you might notice some of these common signs that your teen is struggling with anxiety:

Excessive worrying: Your teen often expresses persistent, hard-to-control worry, or seems preoccupied with school, peers, relationships, or the future.

Avoidance: Teens with anxiety often avoid situations or activities that make them feel anxious. This could include skipping school, avoiding social gatherings, or withdrawing from hobbies they once enjoyed.

Physical symptoms: Anxiety can show up in the body as headaches, stomachaches, dizziness, muscle aches and tension, chest tightness, a racing heart, sweating, or trouble sleeping. If your teen often has these symptoms without a clear medical cause, they may be linked to anxiety.

Changes in behaviour or mood: Your teen may become irritable, agitated, or easily overwhelmed. They might seem restless, have trouble concentrating, or be more tearful than usual.

Perfectionism and self-criticism: Teens with anxiety may put intense pressure on themselves to meet high standards. They may often seek reassurance, fear failure, or judge themselves harshly.

Social withdrawal: Anxiety can make social situations hard. Your teen may start isolating, avoiding social situations, or expressing a fear of being judged or embarrassed in front of others.

Academic difficulties: Anxiety can affect a teen's ability to concentrate, focus, or finish tasks. A drop in grades could be a sign that anxiety is getting in the way.

Changes in appetite or sleep: Anxiety can disrupt eating and sleeping. Your teen may lose their appetite, eat for comfort, have trouble sleeping, or sleep much more than usual.

Physical restlessness: Your teen may fidget, pace, or have trouble sitting still or relaxing.

Noticing one or two of these signs doesn't necessarily mean your teen is struggling with unhealthy anxiety. Anxiety is a common experience for most of us. But if you notice several of these signs, your teen may be having a harder time with anxiety.

How to help teens with anxiety

There are many ways you can make a positive difference in your teen's ability to manage anxiety and thrive in their daily life.

Name it: Anxiety has a funny way of demanding attention while escaping identification. Helping your teen name their anxiety can help ease it. Asking, Are you feeling anxious about this? can be a gentle way to start.

Validate their feelings: Let your teen know their anxiety makes sense and their feelings are normal. Avoid minimizing their concerns or telling them to just relax. Instead, let them know you're there to support them. Validation might sound like, Of course you feel worried about this, because it's so important to you.

Encourage open communication: Create a safe, non-judgmental space where your teen feels comfortable talking about their anxiety. Listen without interrupting or dismissing their concerns. This can be hard, because hearing about our kids' struggles can make us want to jump into problem-solving. Trust that being open and giving them space to share is helping them work through their anxiety.

Teach relaxation techniques: Help your teen develop ways to calm their body. Deep breathing, progressive muscle relaxation, and mindfulness can reduce stress and promote relaxation. Encourage them to practise regularly, even when they're not feeling anxious. There are many easy-to-use apps your teen may enjoy.

Teach stress management: Encourage creative outlets like journalling, art, music, or hobbies. Physical activity, like yoga, sports, or regular exercise, can also release tension and support well-being. One of the best ways to encourage these habits is to model them yourself.

Promote healthy habits: Encourage regular exercise, balanced eating, enough sleep, and time for activities they enjoy. A healthy lifestyle can lift mood and lower anxiety. Again, modelling your own healthy habits can help your teen build theirs.

Help with time management and organization: Teens often feel anxious when school and activities pile up. Help them use planners, set realistic goals, and break tasks into manageable steps. Starting from a place of curiosity can make your teen more open to your help. It might sound like, I wonder if a planner or calendar could help you keep track of your schedule?

Set realistic expectations: Your teen may be feeling pressure from school, activities, or friends. Consider whether they have too much on their plate and where they could take on less. Remind them that it's okay to ask for help and take breaks. You might ask, I wonder if you have too much going on right now. Is there anything you'd want to take off your plate?

Problem-solving and planning: Help your teen break overwhelming tasks or situations into smaller steps. It helps to remember that the brain keeps developing into the mid-twenties, and the parts responsible for decision-making and problem-solving develop last. You can help teach problem-solving skills, like brainstorming solutions, weighing pros and cons, and making a plan. This supports their development and builds confidence in handling anxious situations.

Seek professional help: If your teen's anxiety is significantly affecting their daily life, consider reaching out to a qualified therapist. A mental health professional can offer support and strategies tailored to your teen's needs.

Helping your teen

Let's face it, worrying about our children never stops, but sometimes the helplessness we feel as parents can be even scarier.

Maybe you're seeing signs that your teen is struggling with anxiety, or maybe you check in and they tell you they're fine. It's natural to want to support your teen, but it can be hard to know how.

Remember, every teen is unique, and what works for one may not work for another. Be patient, flexible, and open in your approach.

With your support, and a therapist's when needed, your teen can learn to manage their anxiety and thrive during this stage of life. They can find their own voice and move forward with confidence.

Anxiety Therapy in Alberta

If your teen has been struggling with anxiety, reaching out for support can help.

Anxiety therapy offers a safe space where teens can explore what they're facing without feeling judged or pressured. A therapist can help your teen build confidence, practise coping skills, and find their own voice.

You and your teen don't have to navigate this alone.

This article is for educational purposes only and is not a substitute for therapy, medical advice, diagnosis, or treatment.

If you or someone you care about is in crisis or at risk of harm, please get help now. Call 911 or go to your nearest emergency department. You can also call or text 988 any time for suicide and crisis support. For more options, see our crisis support page.

About the Author

Danielle Morran is a Canadian Certified Counsellor who works with adults and families navigating anxiety, overwhelm, and relational stress through somatic and attachment-based therapy.