5 Tips to Help Teens Manage Anxiety
Anxiety is a common challenge for many teenagers today. With the pressures of school, friendships, and the constant buzz of social media, it can feel overwhelming. If you're dealing with teen anxiety, you’re not alone, and there are straightforward ways to help manage it. Here are some simple tips that you can start using to help a teen manage anxiety.
1. Create a Playlist
Music can have a powerful impact on your mood. Encourage your teen to create a playlist filled with songs that help them relax or make them feel good. Whether it’s upbeat tracks that boost energy or calm lo-fi beats that help them unwind, having a go-to playlist can provide comfort during anxious moments.
When your teen feels anxiety creeping in, have them take a few minutes to listen to their playlist. Let the music drown out negative thoughts and focus on the rhythm. They can even experiment with different genres to find what works best for their mood.
2. Declutter Your Space
A messy room can add to stress levels without your teen realizing it. Have them take a few minutes to tidy up their space. Organizing your surroundings can help clear your mind and create a more peaceful environment.
Start small—maybe focus on clearing off their desk or picking up trash or dirty laundry. They don’t have to tackle everything at once. As your teen declutters, they might find it easier to focus on tasks and reduce feelings of anxiety. Plus, a clean space can feel more inviting.
3. Try a Quick Workout Video
Exercise is a proven way to reduce anxiety, but you don’t need to hit the gym for hours. Instead, find a short workout video online that a teen would enjoy. Suggest they set aside just 10-15 minutes to move their body. It could be a stretching session or a core strength routine. Not only will this help release some of that anxious energy, but it can also boost your mood. Plus, it’s a great excuse to take a break from studying or scrolling through their phone.
4. Join an Online Community
Sometimes, it helps to connect with others who understand what you’re going through. Look for online forums or communities where teens share their experiences with anxiety. Apps like Reddit or specific mental health platforms can offer a safe space to talk about your feelings.
Engaging with others who face similar challenges can make your teen feel less alone. They can share tips, support one another, or simply vent about what’s bothering them. Just make sure the community is positive and supportive.
5. Lower Your Stress Levels
Cortisol is a hormone released in response to stress that, when elevated over prolonged periods, can increase anxiety by disrupting mood regulation and heightening the body’s stress response. Teens often experience higher cortisol levels due to hormonal changes, academic pressure, lack of sleep, poor diet, and mental health issues.
Teenagers can lower cortisol levels by playing sports, aiming for eight hours of sleep every night, and fueling their bodies with healthy food and hydration. Some other suggestions like spending time with friends, getting outside to enjoy nature, avoiding excessive caffeine and sugar, and seeking a therapist's help when needed can also significantly reduce stress.
Conclusion
Managing anxiety doesn’t have to be complicated. By trying some of the suggestions mentioned above, your teen can take steps toward feeling less anxious. It’s also important for you and your teen to remember it's okay to ask for help if you need it! Most teenagers struggle with these difficult emotions. Encourage them to talk to a trusted adult like the counselor at their school if they aren't comfortable talking with their parents about finding a therapist. If you and your teen are interested in trying talk therapy, we can tackle your anxiety together! Just contact my office if you are interested in scheduling an appointment for teen therapy.