How to deal with anxiety in teenagers: 7 practical strategies
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Anxiety among teenagers is more common than ever. With academic stress, social media, and peer pressure, many teens experience overwhelming worry and fear. According to research, nearly 1 in 3 teens face some form of anxiety disorder. The good news? With the right strategies, anxiety can be managed.
Recognising teen anxiety
Anxiety in teens may look like:
- Constant worrying
- Trouble sleeping
- Irritability or mood swings
- Avoiding social situations
- Physical symptoms like headaches or stomach aches
If you notice these patterns, your teen might be struggling with anxiety.
7 Strategies to manage teen anxiety
1. Encourage open communication
Create a safe space where your teen feels heard. Validation — “I understand this is tough” — reduces the pressure they feel.
2. Breathing and grounding exercises
Simple practices like box breathing or the “5-4-3-2-1” grounding technique can calm racing thoughts instantly.
- Spot 5 things around you
- Touch 4 different textures
- Listen for 3 sounds
- Sniff out 2 scents
-
Taste 1 thing (hopefully something good!)
3. Promote healthy lifestyle habits
Balanced sleep, exercise, and nutrition make a huge difference. Limit caffeine and late-night screen time.
4. Digital detox
Social media can fuel comparison and anxiety. Introduce small digital detox rituals. Our Manifestation Duo, which includes journals and affirmation cards, helps them write about their daily feelings and practice mindfulness.
5. Journaling as an outlet
Writing worries down externalises anxious thoughts. A guided tool like our Feelings Journal helps teens reflect, track moods, and find calm. Journaling builds self-awareness and resilience.
6. Gradual exposure to fears
Avoiding triggers makes anxiety worse. Support teens in facing fears in small, manageable steps.
7. Seek professional help when needed
If anxiety severely impacts daily life, therapy (like CBT) or counselling is essential.
Supporting teens daily
Parents and caregivers can:
- Model calm coping behaviours
- Create structured routines
- Encourage hobbies and group activities
- Celebrate small wins
Products like gratitude journals, planners, and affirmation cards can make daily check-ins fun and approachable.
Teenage anxiety is real but manageable. By combining open communication, mindfulness, and supportive tools like our Feelings Journal, families can help teens develop resilience and confidence.
