Three Strategies for Supporting a Teen with Anxiety

Supporting a teen who struggles with anxiety can be incredibly challenging. When the stress of raising a teenager intersects with managing anxiety, you may feel like millions of other parents: Exhausted and overwhelmed, constantly losing your patience, and wrestling with the fear that nothing you do ever seems to make a difference. And don’t forget the guilt that often accompanies these feelings.

As your teen nears adulthood, you may also find yourself increasingly worried about their ability to manage life’s challenges without your constant support.

You’re not alone. There are countless books, videos, and workshops designed to help parents navigate these struggles. For now, here are three ways you can better support your teen.

1. Remember What It’s Like to Be a Teen

Teens are still developing—emotionally, mentally, and physically. Even without anxiety, adolescence comes with its fair share of emotional turmoil, uncertainty, and stress. So when anxiety is part of the picture, it’s like facing those challenges with extra weight on their shoulders. Keep this in mind when you find yourself saying, “We’ve talked about this,” “Just relax,” or something that starts with, “Why can’t you just…”

Teens with anxiety often feel overwhelmed by situations that may seem ordinary to others, such as attending social events, giving a presentation, or even completing schoolwork on time. Anxiety isn’t something they can simply turn off. It’s a genuine mental health condition that can affect their thoughts, emotions, and physical well-being.

Try to be patient and empathetic. Your teen’s behaviors, like withdrawing from social situations or avoiding responsibilities, aren’t signs of laziness or defiance; they’re often the result of overwhelming fear or worry.

2. Familiarize Yourself with Anxiety’s Challenge Areas

Although anxiety affects people differently, there are some common challenge areas that tend to arise. Understanding these can help you empathize with your teen and better support them in managing daily life.

Here are a few key anxiety domains:

• Physical Symptoms: Teens with anxiety may experience symptoms like a racing heart, shortness of breath, or stomach aches. These sensations can make even non-threatening situations feel overwhelming.

• Overthinking and Catastrophic Thoughts: An anxious mind can jump to the worst-case scenario in an instant. What seems minor to you may feel catastrophic to your teen.

• Avoidance Behaviors: Anxiety can lead to avoiding situations that trigger stress, like social gatherings, presentations, or even routine activities.

• Perfectionism: Many anxious teens hold themselves to unrealistic standards and feel extreme distress when they don’t meet them.

• Hypervigilance: Your teen may be overly aware of their surroundings, constantly scanning for potential dangers or sources of embarrassment.

• Difficulty Focusing: Anxiety can make it hard to concentrate, especially when worries crowd their thoughts.

Knowing these challenge areas can help you provide more informed and empathetic support when your teen struggles.

3. Encourage Creative Coping Strategies

When your teen comes up with strategies to manage their anxiety, even if they seem unusual, try to be open-minded and supportive. If they ask to wear noise-canceling headphones while studying or need a weighted blanket to sleep better, it may be tempting to question or dismiss these ideas. However, these coping mechanisms can make a big difference in how they handle stress and anxiety.

Instead of focusing on whether a strategy is conventional, consider whether it helps your teen feel more secure and in control. If hanging sticky notes around their room to remind them to breathe deeply reduces anxiety, it’s worth the small inconvenience. Encouraging your teen to experiment with different techniques and find what works for them can empower them to manage their anxiety more independently as they grow.

Being flexible and accepting of their strategies, even when they seem unusual, shows your teen that you support them, which can make all the difference in their well-being.