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Tips & Guidance for Anxiety in Teenagers

Updated: Sep 25, 2022



Anxiety is a feeling everyone experiences at some point. In some situations, anxiety can be helpful; it keeps us alert, protects us from danger, and helps us notice problems around us. But for some kids and teens, that sense of anxiety grows too strong or too frequent and can get in the way of day-to-day activities. These tips on how to manage anxiety can help.


  1. Start with a ‘growth’ mindset.  Some people have a fixed mindset. They might think, “This is how I am. I get anxious before speaking in class. So I don’t raise my hand.” With a fixed mindset, people don’t think things can change. They think they are the way they are, period. But brain science has shown that you can teach your brain new ways to respond. People with a growth mindset know this. They know they can get better at just about everything — with effort and practice. That includes coping with anxiety.

  2. Notice what anxiety feels like for you.  Get to know the body feelings that are part of anxiety. Describe them to yourself. When you’re anxious, do you feel ‘butterflies’? Sweaty palms? Shaky hands? A faster heartbeat? Know that these feelings are part of the body’s normal response to a challenge. They’re not harmful. They fade on their own. Next time they happen, try to notice the feelings without getting upset that they’re there. Accept them. Let them be there. You don’t have to push them away. But you don’t have to give them all of your attention either. See if you can let them be in the background.

  3. Talk yourself through it.  When you’re anxious, it’s common to tell yourself things like, “I can’t do this.” Or “What if I mess this up?” Instead, plan to tell yourself something that could help you face the moment with a bit of courage: “I can do this." Or, “It’s OK to feel anxious. I can do this anyway.”

  4. Face the situation — don’t wait for anxiety to go away.  You might think that you’ll put off speaking in class until you no longer feel anxious about it. But it doesn’t work that way. It’s facing the anxiety that helps you manage it. This is called exposure. Learning to cope with anxiety takes time and patience. Most of all it takes practice and being willing to face situations that prompt anxiety. It starts with one small step. The more you practice, the better you’ll get at managing anxiety.

  5. Get enough sleep. Anxiety can cause a frustrating cycle. When we’re anxious, it can be hard to sleep. But not getting enough sleep can make us feel more anxious. Try to eliminate the things that keep you awake and focus instead on setting aside some relaxing time before bed. Try dedicating the hour before bed to quiet time. Stay away from your phone, TV, and computer – the bright lights trick your brain into staying awake longer. Try listening to calm music or try meditating instead.

  6. Get support. You never have to go through anxiety alone. Having people to turn to for support makes a big difference. A therapist, such as a psychologist, social worker, or counselor, can help you understand and manage your feelings. Helplines are available by calling 1-800-273-TALK or texting “H” to 741741. Always remember to call 911 if you are in a crisis or are feeling like you want to hurt yourself or others.




Dr. Vinson is a certified school psychologist in Georgia, and has Masters and Specialist degrees in School Psychology and a Doctorate in Special Education.






 

External Resources provided by Dr. Vinson

Books for teens related to anxiety:

  • Outsmarting Worry, Dawn Huebner, PhD, and Kara McHale

  • Anxiety Sucks! A Teen Survival Guide, Natasha Daniels

  • A Still Quiet Place for Teens, Amy Saltzman, MD

  • The Anxiety Survival Guide for Teens, Jennifer Shannon, LMFT, and Doug Shannon

  • The Anxiety Workbook for Teens, Lisa M. Schab, LCSW

Local Resources (to North Fulton County, Georgia)



 
 
 

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