(4 min read)
Your heart starts beating faster and faster. Your hands start getting clammy and sweaty. Your breathing seems to get ahead of you without you realizing it. Your thoughts are like a car racing in circles. You feel like you aren’t going to make it to your next destination. You want to go somewhere by yourself and hide in a corner and not face anyone or anything.
Does this sound familiar to you? Has this ever happened to you during your lifetime? Does it still happen now?
The World Health Organization reports that “depression, anxiety and behavioral disorders are among the leading causes of illness and disability among adolescents.” The U.S. Department of Health and Human Services estimates that 32% of teens, aged 13-18 years old have an anxiety disorder.
Anxiety in Teens
Anxiety affects all parts of a teenager’s life, such as physical, emotional, social, and spiritual health.
Many of us have experienced stress and some form of anxiety in our lives and in various situations, especially as a teen.
Feeling anxious and worrying are normal emotions and ways that our bodies respond to a certain situation or thought. There is a generalization that all stress and anxiety are bad.
Is that really true? Well, let’s look at some examples.
Everyday Stress Can Happen Every Day.
It is pretty normal for teens to feel stressed in different situations, such as a sports game or before taking a major test. Anxiety setting in before asking someone out on a date is very normal too.
For most, these feelings of stress and anxiety do not last and usually decrease on their own as the situation gets better.
Since stress plays a role in a teen’s daily life, it is beneficial to understand what causes teen stress. The American Psychological Association reports that:
- 10% say stress causes them to get lower grades than they think they can get.
- 59% say balancing all their activities causes stress.
- 40% say they neglect home responsibilities due to stress.
- 40% say they’re irritable due to stress.
- 37% said stress causes them to feel overwhelmed.
- 36% say they feel tired because of stress.
- 30% say they feel sad or depressed because of stress.
Teens have many factors that contribute to their stress and anxiety levels, such as:
- Autonomy and independence
- Peer pressure
- Wanting to fit in with the rest of the crowd.
- Physical appearance
- Relationships
- Schoolwork and academics
- Preparation for college or what to do after high school.
- Navigating the pressures of social media
So, when do stress and anxiety become a problem?
Anxiety Disorders
When anxiety becomes more than teens just being stressed or worrying, it becomes something that requires attention and support from the adults in the teen's life and possibly a mental health professional. When worry and anxiety become relentless, uncontrollable, unmanageable, and interferes with their daily functioning, it becomes an issue that should be taken seriously and may be helped by seeing a psychologist/therapist.
What is an Anxiety Disorder?
An anxiety disorder is characterized by excessive worry and anxiety (apprehensive expectation) that is present more days than not, usually for at least 6 months. One finds it very hard to stop or control one’s worry. Some of the symptoms include:
- Restlessness or feeling on edge.
- Being easily tired
- Irritability
- Difficulty concentrating
- Mind going blank or losing train of thought.
- Muscle tension
- Difficulty falling asleep or staying asleep.
- Excessive worrying or fear
- Physiological symptoms, such as stomachaches, headaches, etc…
- Avoidance
Helping Teens with Anxiety
As parents and caregivers, what can we do to help our teens?
- Don’t minimize or ignore the situation.
- Acknowledge their fears and emotions.
- Be patient and supportive.
- Take them seriously and do not be dismissive.
- Do not personally diagnose them with an anxiety disorder or other labels. This may cause harm and make them even more anxious. Please leave a diagnosis to a professional, such as a therapist/psychologist.
- Listen and be empathetic.
Teens may have different and various outlets to help them decompress, and people who they feel more comfortable opening up to. Being part of a faith community may offer encouragement and give them a sense of belonging and support. Being part of a sports team, a school club, or band/orchestra may also give them a sense of purpose, collectiveness, and other peers who may be going through something similar and have a sense of understanding.
Teens and Their Anxiety: What Can You do?
As a teen going through anxiety, what can one do to help navigate the stress and worries?
- Find a trusted and safe person to talk to about what is going on in your life.
- Be honest with your thoughts and feelings and try not to hide and/or diminish what is going on.
- Keep a journal of “your” anxiety:
- When do you see yourself feeling the most anxious?
- situations
- people
- places
- What symptoms present themselves when you feel anxious?
- thoughts
- physical
- emotional
- What seems to help bring the anxiety level down?
- Breathing techniques
- Slow down your breathing
- Take in a deep breath through your nose
- Hold for 5-8 counts
- Breathe out slowly through your mouth
- Repeat as needed
- Eat healthy, get a good night’s sleep, and exercise
- Reach out to a parent, pediatrician, or a school counselor for additional support and/or recommendations to a professional psychologist/therapist for help.
- Remind yourself that you are not alone and that help/support is available.
Walking With Those With Anxiety
It is a tough world out there, and our teens find themselves immersed in social media, the news, and competition at school and on and off the field.
They often ask themselves, “Am I good enough? Do they like me? What can I do to be better?” They are not only feeling pressure from peers and social media, but often, they are feeling pressure from themselves.
As parents and caregivers, we can’t prevent any of these things from happening, and we can’t keep them safe in a bubble, away from harm’s way. However, we can be observant, keep the communication and conversation open, honest, and ongoing.
We can be supportive, and find opportunities to engage with them on their level. We can help find them the appropriate resources and walk alongside them so that they don’t have to go through anxiety and worry alone.
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