Anxiety in Teens: What You Need to Know and How to Help

Teen anxiety is more common than you might think, and it can feel overwhelming for both teens and parents. It’s not just being nervous before a test or a social event—sometimes anxiety in teens can interfere with school, friendships, and everyday fun. Recognizing this early is key because anxiety isn’t something that always just goes away on its own.

If you’re a teen feeling anxious, or a parent watching your child struggle, there are simple steps you can take. One of the easiest ways to start is by normalizing how you talk about anxiety. Know that it’s okay to feel this way and that help is available. Anxiety often shows up as excessive worrying, irritability, trouble sleeping, or avoiding situations that feel scary.

Practical Strategies to Manage Teen Anxiety

First off, breathing exercises can be a game changer. Teaching a teen to slow their breath through simple techniques helps calm the nervous system fast. Try the 4-7-8 method: inhale for four seconds, hold for seven, and exhale slowly for eight seconds. Doing this a few times can stop anxiety from spiraling.

Secondly, lifestyle habits matter more than you’d guess. Encourage regular physical activity—even a 20-minute walk can help clear a restless mind. Also, teens need enough sleep; without it, anxious thoughts get louder and harder to manage. Keeping a consistent bedtime routine helps stabilize mood.

When to Seek Professional Help

Sometimes anxiety is too heavy for self-help alone. If a teen’s anxiety causes panic attacks, stops them from doing daily activities, or worsens over time, talking to a mental health professional is important. Therapies like cognitive-behavioral therapy (CBT) have helped many teens learn how to reframe anxious thoughts and face fears gradually.

Parents can support by staying patient and avoiding judgment. Ask teens what they need and listen without rushing to fix things. Little changes, like encouraging teen friendships or creative outlets, also build confidence and reduce anxiety.

Remember, anxiety in teens isn’t a sign of weakness or failure. It’s just a common challenge that, with the right tools and support, can be managed well. Starting with simple practices like mindful breathing and healthy routines can make a big difference in a teen’s day-to-day life.