Anxiety is a natural response to stress and can be beneficial in some situations, but for many young people, it can become overwhelming and disruptive. Childhood and adolescence are periods of significant change, and the pressures of school, social life, and the transition to adulthood can all contribute to heightened anxiety levels. Understanding what anxiety looks like is the first step in managing it effectively.
Signs of Anxiety
- Emotional Signs: Persistent worry, fear, or apprehension, irritability, feelings of dread or panic.
- Physical Signs: Restlessness, fatigue, nausea, difficulty concentrating, muscle tension, headaches, stomachaches, rapid heartbeat.
- Behavioral Signs: Avoidance of certain situations or activities, withdrawal from social interactions, changes in eating or sleeping patterns.
Strategies for Managing Anxiety
- Open Communication
Encourage your child or teenager to talk about their feelings and fears. Create a safe and non-judgmental space where they feel comfortable sharing their thoughts. Listening actively and empathetically can help them feel understood and supported. - Develop Healthy Routines
Establishing a regular routine can provide a sense of stability and predictability, which can be comforting. Ensure they get enough sleep, eat balanced meals, and engage in physical activity. Regular exercise is really beneficial as it releases endorphins that can help reduce anxiety. The physical symptoms that can accompany anxiety are known as somatic anxiety. This is the physical manifestation of anxiety and can cause a variety of physiological responses including the autonomic nervous system response. When you're anxious or stressed, your body's fight-or-flight response is triggered, which can cause physical symptoms like headaches, nausea, shortness of breath, shakiness, or stomach pain. In turn these physical responses cause stress and so a cycle of thoughts and responses can be created. Physical activity and breathing techniques will help regulate and calm these responses and help break the cycle. - Practice Mindfulness and Relaxation Techniques
Mindfulness and relaxation exercises can help teenagers manage anxiety by promoting relaxation and reducing stress. Techniques such as deep breathing, progressive muscle relaxation, and mindfulness activities can be effective tools for calming the mind and body. - Encourage Positive Thinking
Help your teenager challenge negative thought patterns and replace them with more positive and realistic ones. Cognitive-behavioral techniques can be useful in identifying and addressing irrational thoughts that contribute to anxiety. Looking for the evidence for negative thoughts is a useful tool for challenging them. - Limit Screen Time and Social Media Use
Excessive screen time and social media use can exacerbate anxiety. Taking regular breaks and engaging in other forms of social connection can really help well-being. - Seek Professional Help
If anxiety is negatively impacting daily life, it may be time to seek help. A chat with a counsellor or therapist can be a good first step to starting the work your child or young person may need in order to develop coping strategies and address the underlying causes of their anxiety. GP’s and school communities have a wealth of information and advice too, so contacting them can also be useful.
Tips for Parents
Be Patient and Understanding
Try and be patient and understanding with your teenager as they navigate their anxiety. Avoid dismissing their feelings or telling them to "just relax." Instead, validate their experiences and offer your support.
Educate Yourself
Learn about anxiety and its impact on children and young people. The more you understand, the better equipped you'll be to help manage their anxiety effectively.
Model Healthy Coping Mechanisms
Children often learn by example, so model healthy coping mechanisms in your own life. Show how you manage stress and anxiety in healthy ways, such as through exercise, relaxation techniques, and positive thinking.
Stay Involved
Stay involved in your teenager's life and be aware of any changes in their behaviour or mood. Regularly check in with them and stay interested about their activities and friendships.
Conclusion
Managing anxiety in teenagers requires a multifaceted approach that includes open communication, healthy routines, mindfulness practices, and professional support when needed. By understanding and addressing the unique challenges that children and young people face, parents and caregivers can help their teens navigate anxiety and develop the resilience needed to thrive. If your child or adolescent is struggling with anxiety, don't hesitate to reach out to a professional for support. You’re not alone, and help is available.
Next week…… more on the mind/body connection and how to use it to improve mental health and well being.