Practical tools teens (and their caregivers) can use every day.
Anxiety is one of the most common mental health struggles teens face today. Between school pressures, social dynamics, activities, and the nonstop digital world, it’s easy for worry to spiral out of control. The good news? Anxiety is highly treatable, and there are practical, evidence-based strategies teens and families can use right now to reduce its impact.
Understanding anxiety in teens
Anxiety is more than “nerves.” It can feel like:
- A racing heart, sweaty palms, or stomach aches
- Constant “what if” thoughts or fear of bad outcomes
- Avoiding people, school, or situations
- Trouble sleeping, concentrating, or relaxing
- Irritability, restlessness, or shutting down
Occasional anxiety is normal. But when it interferes with daily life—school, friendships, sleep, or activities—it deserves attention.
Everyday coping strategies teens can try
1. Breathing resets
- Box breathing: Inhale 4, hold 4, exhale 4, hold 4. Repeat 3–5 times.
- Physiological sigh: Two short inhales + one long exhale. Calms the nervous system fast.
2. Thought skills (from CBT)
- Catch the “what ifs.” Write them down. Ask: “What evidence do I have for/against this fear?”
- Reframe: Replace “I’ll fail this test” with “I’ve studied and can do my best.”
- Shrink the worry: Rate it 1–10. If it’s under a 5, try to move on.
3. Grounding exercises
- 5–4–3–2–1: Name 5 things you see, 4 feel, 3 hear, 2 smell, 1 taste.
- Carry a grounding object (stone, bracelet, stress ball) as a touch reminder.
4. Movement & sensory resets
- Quick walk, stretching, or short burst of exercise resets the stress response.
- Warm shower, holding ice cubes, or washing hands in cold water can bring the body back into the moment.
5. Journaling or voice notes
- Write down worries before bed to clear the mind.
- Use “brain dumps” in the morning to reduce racing thoughts.
6. Lifestyle supports
- Sleep: 8–10 hours is critical (see prior article).
- Nutrition: regular meals, protein snacks, and hydration reduce physical “false alarms.”
- Screen habits: limit doomscrolling and late-night device use.
For parents & caregivers: how to help without adding pressure
- Validate first: “That sounds tough. Thanks for sharing.”
- Coach coping skills together: Try breathing or grounding side by side.
- Encourage—not force—exposure: Gradually face feared situations with support.
- Model calm: Teens mirror your nervous system. Take your own breaks when stressed.
- Avoid: saying “just relax,” lecturing, or minimizing (“it’s not a big deal”).
When anxiety is more than everyday stress
Seek professional help if:
- Worry is daily, intense, or lasting 6+ months
- Anxiety prevents school attendance or friendships
- Panic attacks, severe avoidance, or obsessive behaviors appear
- Sleep and appetite are disrupted long-term
- There are signs of depression or self-harm
Treatment options include:
- CBT (Cognitive Behavioral Therapy): teaches coping and exposure skills; first-line treatment
- DBT skills: for emotion regulation and distress tolerance
- Medication: SSRIs or other medications may be recommended after evaluation
- Family involvement: helps teens practice skills at home and school
A teen-friendly “Coping Toolkit” to keep handy
- Favorite breathing exercise
- Calming playlist or podcast
- Journaling app or notebook
- Small grounding object
- A “go-to person” to text or talk to
- Quick 5–10 minute activities (walk, stretch, art, game, shower)
For schools, coaches, and youth leaders
- Teach grounding/breathing skills openly—normalize, don’t stigmatize
- Allow discreet coping (water breaks, headphones, quiet corners)
- Watch for avoidance patterns and connect with school counselors early
For families in South Dakota (Sioux Falls & Yankton)
If you’re in Sioux Falls, Yankton, or anywhere in South Dakota, Nebraska, Iowa, Minnesota, and Washington, Elevate Minds Psychiatry provides teen anxiety treatment, ADHD care, and depression support—in person and via telehealth. We use evidence-based tools like CBT and work closely with families and schools to support long-term success.
(Educational content only; not a diagnosis. If you’re in immediate danger, call 911. For 24/7 support in the U.S., call/text 988.)