Managing Anxiety in Teens: A Guide for Parents and Educators
Anxiety is a natural part of life, especially for teenagers navigating the complex path of growing up. However, when anxiety becomes overwhelming or begins to impact a teen’s ability to function, it can be a serious issue. For both parents and educators, understanding how to help teenagers manage anxiety is crucial. With the right support, teens can develop the skills they need to cope, build resilience, and safeguard their mental health.
Whether you're a parent providing support at home or an educator guiding students at school, these strategies will offer valuable insights to promote mental wellbeing.
Recognising Anxiety in Teens
Before diving into solutions, it’s essential to understand what anxiety might look like in a teenager. Anxiety can manifest in various ways, and not all teens will be able to articulate their feelings. Some signs to watch for include:
Excessive worrying about school, friendships, or personal performance.
Physical complaints, like headaches, stomach aches, or fatigue without a medical cause.
Difficulty concentrating, making decisions, or completing tasks.
Avoidance of certain situations, events, or social gatherings.
Emotional signs such as irritability, mood swings, or persistent restlessness.
Recognising these signs early on is critical to offering timely support.
1. Foster Open Communication
One of the best ways to support an anxious teen is to create an environment where they feel safe to talk about their feelings. You might want to read up on this in one of our prior blogs on a couple of weeks ago! Teens may find it hard to express their emotions, so it’s essential to show that you're available to listen—without judgment or immediate problem-solving.
For parents, this could mean having regular check-ins during low-pressure moments, like on a walk or while driving. These informal settings can help teens feel more comfortable sharing what’s on their mind.
For educators, building a supportive classroom where students know their feelings are valid and where open dialogue is encouraged can make a huge difference. Normalising conversations about mental health in schools can reduce stigma and encourage students to reach out when they need help.
2. Equip Teens with Stress-Management Tools
Helping teens develop stress-management techniques empowers them to take control of their anxiety. Breathing exercises, mindfulness, and progressive muscle relaxation are simple yet effective ways to calm the mind and body.
One easy method is "box breathing"—inhaling for four seconds, holding the breath for four seconds, exhaling for four seconds, and then pausing for four more seconds. Techniques like these can be practised both at home and in the classroom and are great tools for calming anxious feelings in the moment.
Physical activity is another powerful outlet for stress. Activities like yoga, walking, swimming, or any form of exercise can help reduce anxiety by boosting mood and releasing tension. Encouraging teens to engage in regular physical activities is beneficial not just for their mental health, but their overall wellbeing.
3. Promote a Healthy Routine
Structure and routine can help teenagers feel more in control, especially when anxiety makes life feel unpredictable. A balanced daily routine that includes regular sleep, healthy meals, physical activity, and downtime for relaxation can significantly reduce anxiety levels.
Parents can work with their teens to create a realistic schedule that balances school, extracurricular activities, and leisure. Ensuring that teens get enough sleep is particularly important, as lack of rest can amplify anxiety symptoms.
For educators, it’s helpful to encourage students to manage their time effectively, breaking large tasks into smaller, more manageable steps. Teaching students to prioritise their workload and avoid last-minute cramming can alleviate academic stress.
4. Monitor Screen Time and Social Media Usage
Today’s teens are constantly connected to their devices, which can contribute to anxiety. Social media, in particular, can create pressure, whether it’s from comparisons, cyberbullying, or the need to stay "up-to-date" with peers.
Parents can help by setting healthy boundaries around screen time and encouraging regular breaks from technology. Creating tech-free zones in the house, such as during meals or before bed, can help teens disconnect and relax.
In the classroom, educators can teach the importance of digital balance and encourage offline activities. Group work, face-to-face interaction, and even discussions about the impact of social media can all promote healthier digital habits.
5. Know When to Seek Professional Help
Sometimes, despite the best efforts of parents and educators, a teen’s anxiety may require professional intervention. If a teen’s anxiety is persistent, severe, or interferes with their ability to engage in daily activities, seeking support from a counsellor, psychologist, or other mental health professional is essential.
Schools often have resources such as school counsellors or psychologists who can provide initial support. Parents should feel comfortable reaching out for external help when needed, and educators can play an important role in connecting families with resources. Professional therapy can provide teens with personalised coping strategies and support them in managing their anxiety.
Managing anxiety in teens requires a collaborative effort that includes emotional support, practical strategies, and sometimes professional intervention. Parents and educators both play a critical role in creating environments where teens feel safe, understood, and equipped to cope with their anxieties.
By fostering open communication, teaching stress-management techniques, encouraging healthy routines, and being mindful of digital habits, you can help teens build resilience and navigate anxiety in a healthier, more productive way.
Remember, each teen is different—patience, understanding, and a willingness to adapt your approach can go a long way in supporting their mental wellbeing.
Authors: Brodi Killen, Stephanie Mace and Samantha Pearce
Educational and Developmental Psychologists and Counselling Psychologist - With You Allied Health Directors