How To Help A Teenager With Anxiety: Tips For Parents
Getting through the teenage years can be hard for both teens and their parents. As your child struggles with the pressures of school, social dynamics, and the ever-changing landscape of their own identity, anxiety may become a frequent companion. As parents, it's essential to provide the right support and guidance to help your teen build resilience and manage anxiety effectively. Here are some practical tips to assist you on this journey.
1. Open Communication
Create a non-judgmental space for your teen to express their thoughts and feelings. Encourage your teen to share their concerns and listen without offering immediate solutions or opinions. Active listening is key - sometimes, they need someone to talk to. Create opportunities for communication without distractions, such as screen-free meal times, going for a walk, or having a coffee date with your teen.
2. Stress Management Techniques
Introduce simple techniques like deep breathing, mindfulness, and meditation. These practices promote calmness and provide valuable tools for coping with anxiety.
*Helpful tools are listed below!
3. Prioritize Healthy Habits
Ensure your teen gets enough sleep, eats well, and engages in regular physical activity. Limiting caffeine can also help. A balanced lifestyle positively impacts mood and reduces the risk of anxiety. Many teens are overly scheduled and stretched thin. Encouraging your teen to have downtime while focusing on self-care is important. This could look like spending time doing something they love, like reading or crochet.
4. Learn About Anxiety
Understanding how anxiety works in the brain and body can be very powerful. Help your teen learn about their stress response and how to identify their triggers. Here are some of our favorite tools:
5. Set Realistic Expectations
Help your teen set achievable goals, emphasizing the importance of progress over perfection. This reduces the pressure to excel academically or socially. The pressure to excel academically or socially can contribute to anxiety. Encourage and praise their efforts, not their performance. Example: “You worked so hard on that.”
6. Promote Social Connections
Encourage healthy relationships with friends and family. Positive connections provide emotional support and a sense of belonging, which is crucial for managing anxiety. Make an effort to schedule family time and time with friends.
7. Model Healthy Coping
As a parent, your behavior serves as a powerful model for your teen. Demonstrate healthy coping mechanisms by managing your own stress effectively. Share your experiences and the strategies you use to navigate challenges and deal with uncertainty. Show them that it is OK not to be perfect. Let them see how you manage stress using healthy strategies such as exercise, connection, or seeking professional help.
Additional Tools for Anxiety Management
These are great for parents and teens alike!
1. Mindful Breathing
In moments of stress, practice slow, deep breathing to bring a sense of calm. Focus on the sensation of breath entering and leaving their body. Try this 5-minute calming breathwork video with Yoga with Adriene.
2. Journaling
Journaling is a therapeutic outlet to process emotions and cultivate a gratitude mindset. This can be a productive way for your teen to sort out their experiences and emotions from the day. Encourage your teen to reflect on the positive things as well as their hardships. There are also many apps and digital options that promote journaling and self care such as Finch or Daylio.
3. Progressive Muscle Relaxation
Teach your teen PMR to release physical tension and reduce overall stress. This technique involves the gradual tensing and relaxing of different muscle groups. Here is a 10-Minute Calming Progressive Muscle Relaxation Exercise.
4. Positive Affirmations
Encourage the use of positive affirmations to counteract negative thoughts and boost self-confidence. Reciting these affirmations regularly can reshape their mindset and diminish anxiety-triggering thoughts. Here is an example: “I can’t control everything, so there is no need for me to try so hard.”
5. Digital Detox
Advocate for breaks from screens to reduce anxiety associated with constant connectivity. Promote face-to-face interaction, physical activity, or a quiet moment of quiet.
6. Guided Relaxation Apps
Introduce apps or audio resources for guided mindfulness sessions to ease anxiety. Many apps offer short, guided mindfulness or relaxation sessions that can be easily incorporated into their daily routine. This may be helpful in moments of heightened anxiety. Some of our favorites are Mindshift (free) and Calm.
7. Seek Professional Support from a Licensed Therapist
If you think your teenager is having difficulty functioning in their day-to-day life, reach out to a licensed therapist who specializes in working with teens. Symptoms of anxiety can be difficult to handle on your own, and left untreated, teenagers are more likely to learn unhealthy ways to cope (ex: addictions, isolation). A licensed therapist can help support you and your teen to identify triggers of anxiety and learn positive coping skills. A therapist can also help pinpoint exactly what type of anxiety your teenager is struggling with (such as social anxiety, perfectionism, school refusal, OCD). They can also assess for any other mental health concerns, such as depression which often accompanies anxiety. A licensed therapist can also help provide other resources for treatment options, such as a referral to a medical provider for medication if needed.
*Remember, incorporating these tools may take time, so be patient and supportive. Empower your teen to manage anxiety effectively and promote overall well-being together.
Conclusion
Helping your teenager navigate anxiety can be challenging, but with the right strategies and support, it's possible to make a positive impact. By fostering open communication, teaching stress management techniques, and modeling healthy coping behaviors, you can create a supportive environment for your teen. Encouraging healthy habits, realistic expectations, and social connections will further aid in their journey towards managing anxiety. Remember, you're not alone on this journey—reach out to a professional if additional support is required. With patience and persistence, you and your teen can work together to build resilience and promote overall well-being.
If you find yourself or your teen needing extra support, we would love to connect with you! Contact our office to learn more about our counseling services. All of our therapists specialize in working with children and teens.
Read more about our teen counseling services in Keller, Texas.
We look forward to supporting your family.
(682) 593-1402 info@reachcounselingtx.com
