Everyone feels anxious occasionally, and that feeling is mainly present in adolescents. From intense tests to interpersonal conflicts, feeling nervous is normal, but constant and intense anxiety, or difficulty coping with anxiety, is indicative of an anxiety disorder.
At The Halliday Center, teen mental health is our priority. This article explores effective ways to support adolescents coping with anxiety.
Understanding Anxiety in Adolescence
Anxiety is defined as “an emotion characterized by feelings of tension, worried thoughts, and physical changes like increased blood pressure.” This condition is prevalent in adolescents, with up to 1 in 5 kids developing an anxiety disorder.
Your child may experience separation anxiety, social anxiety, generalized anxiety, or specific phobias. Any of these disorders may impede your child’s development, leading to a higher risk of developing depression, suicidal thoughts, and substance abuse problems.
Common triggers for feeling intense anxiety are:
- Moving houses or schools
- Conflict in the household
- Bullying
- Death of close family or friends
- Lack of safe spaces
Some symptoms to watch out for are:
- Intense periods of worry or crying
- Physical cramps or sickness
- Restlessness or shaking
- Refusal to go places
- Trouble sleeping
Sources: American Psychological Association, Cleveland Clinic
Coping Strategies for Adolescents
Coping strategies include mindfulness and relaxation techniques to calm anxiety, cognitive-behavioral therapy to challenge anxious thoughts, expressive writing for emotional processing, and physical activity to reduce stress.
Mindfulness and Relaxation Techniques
Mindfulness practices are activities designed to help you pay compassionate attention to your body, thoughts, and feelings and slow and calm down.
Some examples of mindfulness practices are:
- Deep breathing
- Meditation
- Guided imagery
- Progressive muscle relaxation
During intense bouts of anxiety, performing these techniques allows adolescents to understand their bodies and feelings on a deeper level, reducing their panic or impulsivity.
Mindfulness has increased focus, improved academic performance, and decreased anxiety in children.
Our individual psychotherapy services provide a supportive, personalized approach to the mental health and well-being of each teen.
Source: Mindful
Cognitive-Behavioral Therapy (CBT)
Cognitive-behavioral therapy (CBT) is a psychological treatment used to treat many mental conditions, including adolescent anxiety.
CBT takes a comprehensive approach to treating anxious thoughts, prompting your child to identify their negative thought patterns and learn negative behaviors before finding adequate coping mechanisms.
In CBT, your child is encouraged to challenge their anxiety through developed problem-solving skills and confidence.
Some helpful CBT exercises include:
- Facing fears through exposure
- Role-playing intense situations
- Journaling, breathing, and other mindfulness teaching techniques
- Reflecting on the worst-case scenario
Source: American Psychological Association
Expressive Writing and Journaling
Let your kids know that journaling to express your emotions and experiences is a lot different than writing for school.
A journaling routine allows children the space needed to process and understand the source of their anxious feelings. Having a safe and private space to reflect is important for all children and can benefit those coping with anxiety.
To encourage your child to start journaling, allow them to pick out their journal and pens. Then provide them with some prompts, like:
- A recounting of their day
- Fictional stories about children their age
- Things they’re grateful for
Physical Activity and Exercise
Exercise releases endorphins by allowing more blood circulation in the brain, reducing stress hormones that cause anxiety symptoms. Different physical activities, like swimming or riding a bicycle, have been proven to reduce anxiety.
Exercise leads to:
- Improved sleep
- Better endurance
- Improved mood
- Increased energy
Encourage your teen to explore enjoyable physical activities such as organized sports, swimming, walking, cycling, or dancing. These exercises can reduce anxiety and help them find a supportive community.
Source: National Library of Medicine
You Might Like: How to Use Positive Reinforcement With Your Adolescent
Seeking Support and Professional Help
If your child is struggling with anxiety, ensuring they have support from trusted adults, friends, family members, or outside community is essential to their wellbeing.
Talking openly with people who love and care for your child allows them to seek help.
In most cases, finding a licensed and experienced mental health professional to help treat your child’s anxiety is the best thing to do. Your child may require medication or intense therapy to help deal with their feelings, and their support system may not have the skill set to help.
Mental health has a huge stigma, which starts with children feeling shame about their feelings. If you or a loved one are anxious, speak openly about it and seek help.
By setting an example, you encourage children to find help when needed.
Creating a Supportive Environment
Building adolescent resilience involves fostering supportive environments, establishing healthy routines, and encouraging open communication to reduce anxiety and strengthen mental health.
Building Resilience
Resilience is the ability to survive and thrive during periods of struggle or intense anxiety. If your child is dealing with mental health issues, fostering a supportive environment will increase their strength, give them resources, and create resilience.
Some strategies to build resistance are:
- Connecting with others in social situations
- Creating a daily routine to establish reliability
- Practicing self-care
- Building self-esteem
- Creating goals to work for
Source: American Psychological Association
Healthy Lifestyle Habits
Establishing healthy routines will provide stability and have positive effects that decrease anxiety. Healthy habits reinforce all aspects of your child’s life to help their mental health.
Ensuring they eat a balanced diet with protein, fats, and carbs is vital to maintaining their nutrition, which helps their brain work better. Getting enough nutrients has been linked to a decrease in anxiety.
Getting 7 to 8 hours of sleep each night is also a great way to make sure your child is well-rested for school and isn’t feeling anxious because they are tired.
Encouraging Open Communication
The best way to support your child or any adolescent coping with anxiety is by creating lines of open and honest communication between yourself and them. Having someone you trust when you’re struggling is important, so being there for a teen is vital.
We suggest letting your adolescent come to you first about anxiety and mental issues. Still, you can lightly breach the topic by talking about your experiences and letting them know you’re always available.
Bottom Line
Recognizing signs of anxiety and knowing what coping mechanisms will help reduce the intense symptoms for yourself or an adolescent you know. Educating yourself is the first step in implementing coping strategies and helping others find support.
If you are an adolescent, prioritize your mental health, and don’t be afraid to find a trusted adult to open up to.
Reach out to us for expert psychological support in managing anxiety.
FAQs
What is anxiety?
Anxiety is a feeling characterized by intense worry or fright, often leading to physical symptoms like a racing heart. Constant anxiety can become an anxiety disorder, which should be treated professionally.
What are effective strategies for coping with stress and anxiety?
There are several coping strategies, and the best approach is holistic. If you are looking for coping skills with anxiety, talk to your doctor about getting medication or participating in cognitive-behavioral therapy. Try mindfulness practices, exercise, and creating health routines.
Can exercise help with coping with anxiety?
Yes! Exercise is a great way to decrease anxiety, and many studies have linked cardiovascular exercises to a decline in anxious feelings. Participating in a group sport also allows you to build community, which you can rely on for support with your anxiety.
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