Anxiety in Teenagers: Why Teens Are So Anxious And How To Help

The teenage years can be a rollercoaster for everyone. Teens, siblings, parents, and educators are all along for the ride. Teens experience many challenges and changes for the first time, and anxiety is often a prominent companion. Here’s some practical advice to help them and their loved ones understand and manage.

Teenagers and Anxiety: A Complex Connection

Teenagers often find themselves in a whirlwind of emotions. They also have little autonomy, making it hard for them to take steps to reduce their anxiety.

Teen Brain Development And Autonomy

Because their brain is still developing, teens do need help big life decisions. But they should also be granted some autonomy over smaller decisions. This in-between space can create a lot of anxiety. They're also bound to make some mistakes, which can feel scary. But overall, teens have little control. They have to go school and aren't in control of their living environment, food, or medical decisions. This can feel limiting, even when it's for their own good. You might consider exploring ways to give them more autonomy while keeping them safe.

The Adolescence-Anxiety Link

It's normal for teenagers to experience some level of anxiety, as it can be a response to the changes and pressures they face. Whether it's the pressure to excel at school, fit in with peers, or plan for the future, anxiety often emerges as a reaction to these stressors. But sometimes the anxiety spirals and starts to take over their life.

Types of Teen Anxiety

Teen anxiety isn't one-size-fits-all. It comes in various forms, including generalized anxiety disorder (GAD), social anxiety, panic disorder, and specific phobias. These anxiety disorders can manifest differently, affecting teenagers in distinctive ways. For instance, GAD might bring about excessive worry about everyday matters, while social anxiety can make social interactions terrifying for a teenager. It's important to understand your teen's experience. Just like them, it's unique.

The Signs of Teen Anxiety

Here are some common signs that can help identify anxiety in teenagers. Recognizing these signals is the first step for offering support and guidance.

1. Emotional Symptoms of Anxiety In Teenagers

• Excessive Worry. Teens may experience constant worry, often about school, relationships, or the future.

• Irritability. Anxiety can make teenagers irritable or on edge, leading to mood swings and conflicts. Some mood swings are expected, particularly around puberty and big life changes. But they can also be a sign of anxiety.

• Fear and Phobias. Specific fears or phobias can become intensified, leading to avoidance behaviors.

2. Physical Symptoms of Anxiety In Teenagers

• Somatic Complaints. Some people, teenagers included, experience their anxiety very physically. They might have stomachaches, headaches, or pain. They might feel shaky or hot or cold. It can be difficult for them to know if these symptoms are emotional. Remember, their bodies are changing quickly and they are still figuring out how they work.

• Restlessness. Anxiety can manifest as physical restlessness, such as fidgeting or an inability to sit still.

• Trouble Sleeping. Teenagers with anxiety may struggle with sleep, experiencing insomnia or excessive fatigue.

• Muscle Tension. Anxiety often leads to muscle tension, causing discomfort and sometimes even physical pain.

3. Cognitive Symptoms of Anxiety In Teenagers

• Difficulty Concentrating or Racing Thoughts. Anxiety can create a whirlwind of thoughts, making it challenging to concentrate or relax. Some teens might self-diagnoses as ADHD because they struggle to concentrate. If your teen comes to you with this concern, take them seriously and talk to a healthcare provider who can help discern what's going on.

• Perfectionism. Some teenagers might strive for perfection in an attempt to control their anxiety.

• Catastrophic Thinking. Anxiety can lead to catastrophic thoughts, where the worst-case scenario seems likely.

4. Behavioral Symptoms of Anxiety In Teenagers

• Avoidance. Teenagers with anxiety may avoid situations that trigger their anxiety, such as parties, school presentations, or even leaving the house.

• Procrastination. Anxiety can lead to procrastination, making it difficult to complete tasks or assignments on time. Sometimes procrastination is a normal learning curve as a young person learns how to plan and execute assignments. But it can also be a sign of anxiety.

• Lashing Out or Externalizing. This one can be tough as a parent. Remember, teens are trying to figure out what they can and can't control. Sometimes, anxious people lash out in anger when they feel they can't control anything. Take a deep breath and try not to take it personally. It's tough, we know. If your teen is lashing out or externalizing, it's critical to get them support before this behavior becomes habit.

• Using. In some cases, teenagers may turn to substances as a way to self-medicate their anxiety. Many teens experiment out of curiosity or rebellion. But if it becomes chronic, it might be a sign they are trying to manage anxiety.

Causes of Teenage Anxiety

Teenage anxiety doesn't have a one-size-fits-all cause; it's more like a recipe with various ingredients. Let's break down some of the contributing factors:

1. Biological Factors Causing Teen Anxiety

• Genetics: If anxiety disorders run in the family, teenagers might be more predisposed to them.

• Brain Chemistry: Imbalances in neurotransmitters can contribute to anxiety.

• Hormonal shifts: Teens are really going through it hormonally. Sometimes these changes can cause anxiety. But it’s important not to dismiss their anxiety if you suspect it’s hormonal. Anxiety is still very real and uncomfortable when it’s caused by hormones.

2. Environmental Factors Causing Teen Anxiety

We'll talk more about these below, but teens are going through some serious changes they have little control over.

3. Cognitive Factors Causing Teen Anxiety

• Negative Thinking: Habitual negative thinking patterns can increase anxiety.

• Perception of Threat: Some teens may perceive everyday situations as threatening, which raises their anxiety levels.

• Lack of coping skills. Many teens haven't yet developed tools to handle life's stressors. They might be going through tough stuff for the first time ever. They haven't had time to figure out how to take good care of themselves.

• Lack of faith in their resilience. When you haven't had to deal with something before, you don't know you can get through it. Struggling in a class, drama in a friendship, loss of a pet or grandparents, among many other things can feel catastrophic to your teenager. Even though you know life goes on, they don't hav eexperience to know they can yet.

Managing Teen Anxiety: Practical Strategies

So, how can teenagers and those who care about them cope with anxiety? Let's explore some practical strategies to manage and alleviate teenage anxiety.

Avoid Power Struggles When Talking About Anxiety

Power struggle can be a real problem with teens. Their newfound autonomy can make them stubborn. And it should! When talking about anxiety, try to avoid power struggles. It makes everyone more anxious and defended, which will make anxiety worse. If you need help avoiding power struggles with your teen, consider talking to one of our therapists.

1. Talking With Your Teen About Anxiety

Encourage conversations about feelings and fears. Let teenagers know that it's okay to talk about what's on their minds. Ask open-ended questions and listen more than you talk. When your child is struggling, it can spike your own anxiety. Try to put it aside and be present for them. If you've struggled with anxiety too, it's important to remember their anxiety is different than yours.

It's also important not to dismiss their worries as insignificant. Sure, they're not paying rent or putting food on the table, but that doesn't mean their problems aren't real. Dismissing their anxiety is the fastest way to get them to shut down.

2. Gently Encourage Healthy Habits To Combat Anxiety

It can be tricky to encourage or enforce healthy habits without sounding like a nag or being punitive. And to some extent, your teen will need to learn from experience how important self-care is. But you can still remind them. A balanced diet and regular physical activity can help regulate mood and reduce anxiety. Help ensure that teenagers get enough sleep to help them manage stress. Again, be careful not to start engaging in power struggles.

3. Mindfulness and Relaxation

You can teach teenagers deep breathing techniques to reduce anxiety symptoms. Encourage mindfulness exercises to help them stay present and manage racing thoughts. We've got an audio recording to help get them started here.

4. Seek Professional Help For Anxiety

If your teen is really struggling and you've done all you can, therapy for teenagers with anxiety can be highly effective. In severe cases, medication prescribed by a doctor may be necessary.

5. Limit Stressors That Contribute To Anxiety In Teenagers

Help teenagers prioritize tasks and manage their time effectively. Avoid excessive academic expectations and recognize that everyone has their own pace. Step in when they are not able to limit their own exposure to stressors, such as news or screen time. Try not to be punitive or get into power struggles. You can set boundaries with gentleness and love.

6. Encourage Preventative Coping For Anxiety In Teenagers

Encourage teens to explore creative outlets like art, music, or writing. Connect them with support networks, whether through friends, family, or support groups.

7. Foster Self-Compassion

Show teenagers by example that it's okay not to be perfect and that self-compassion is a powerful tool against anxiety. Celebrate small wins. Acknowledging even the tiniest accomplishments in combating anxiety can build self-esteem. Remember, they are still building critical lifelong resilience. Showing you see their efforts will go a long way.

Expecting Pushback From Your Anxious Teenager

Independence: An Important Developmental Phase

Teenagers can be tough! This developmental stage is centered around them defining themselves apart from their family. They are experimenting with their autonomy and agency. As a parent, that's not always fun. You might feel a little heartbroken at times. But you do want them to grow up to be strong, empowered, and confident. If you get pushback on any of the suggestions above, that's normal.

When To Step In And Be Firm

If you teenager's anxiety is preventing them from engaging with things they love, school, or friends, it's time to step into your authority as the parent. Be sure to do this gently and from a place of love and concern. They may be upset in the moment. But hopefully in the months to come, they'll be grateful they're feeling better.

Why Are Teens So Anxious Today?

The rise in teenage anxiety is a complex issue, influenced by a range of factors. Beyond biological issues, here are some key reasons why teens are more anxious today than in the past:

1. Social Media and Cyberbullying Create Anxiety

Social media presents a paradox. While it can be a source of connection and self-expression, it also opens the door to constant comparison. Teens often feel pressure to present a curated image of themselves, which can lead to anxiety. Data has proven that Instagram is tough on teen girls' self-esteem. Moreover, cyberbullying can inflict significant emotional harm. Research suggests that 60% of teens experience cyberbullying, and they don't always tell their parents about it. Even though it's happening online, the effects are as damaging as in-person bullying. Be sure to take cyberbullying seriously.

It's also important to help your teen build skills for managing social media. There is no future reality without social media, and restricting them from using it can create a real social cutoff from their friends. As with all things, it's about moderation and helping them build good judgment.

The constant stream of information and news can be overwhelming for teenagers. They're exposed to a barrage of often distressing events and information, which can heighten anxiety. This might be a good place to step in and help them learn to set limits for self-care. Do so with love and concern rather than an iron fist.

2. Climate Change and Environmental Anxiety In Teens

Today's teenagers are growing up in a world deeply affected by climate change. They witness extreme weather events, environmental degradation, and the looming threat of an uncertain future. Climate anxiety, or "eco-anxiety," can weigh heavily on their minds. Their futures are certain to be impacted by weather events beyond their control. This can make it difficult to imagine a hopeful future, leading to depression and anxiety.

3. Global Politics and Uncertainty

The current state of global politics is unpredictable. There are so many conflicts, made more anxiety-provoking by the rapid spread of information. Teens may feel overwhelmed by the complexities of global issues and uncertainty about the future. They may be angry about their lack of ability to make a difference. While at times teens may seem self-absorbed - that's developmentally normal - at heart they are more idealistic and caring than we give them credit for.

4. The Impact of COVID-19 On Teen Anxiety and Development

The COVID-19 pandemic disrupted the lives of everyone, but especially teenagers. Remote learning, social isolation, and the uncertainty surrounding the virus added extra layers of stress. Academic and social development was significantly affected. This delay in social-emotional development can't be overstated. We also can't overstate the impact of missing key life events like graduations, proms, sports, and performances. These things have deep personal and social meaning, and missing out was tough. It's going to take a long time for today's teens to catch up to where they were before the pandemic. They'll also likely feel anxious, like the rest of us, that something similar will happen again and disrupt their lives.

5. Academic Pressure On Adolescents

The quest for success, especially in academics, has intensified. High expectations from parents, teachers, and themselves can lead to academic pressure, which contribute to anxiety. On the one hand, having high expectations of our kids helps them aim higher. But if it isn't paired with explicit expression of unconditional love and pride, it can be damaging. Kids need our unconditional love to thrive. It makes them feel safe in a world that feels increasingly unsafe.

6. Social Pressure And Identity Search In Teens

Pressures to fit in and conform to peer norms are ever-present, making it challenging for teens to navigate their sense of self. This has been true in every generation. But identity search in the age of social media when everything is documented can feel especially high-stakes.

Teen Environments Have A Deep Impact On Anxiety

Understanding the myriad factors contributing to teenage anxiety is important for parents, educators, and mental health professionals. By acknowledging these stressors and providing support, we can help teens get through these challenging years with resilience and a sense of empowerment.

Common Questions About Helping Your Anxious Teenager

As a parent or caring adult in a teenager's life, your support and understanding are invaluable. Here are a few questions you might have:

"How can I approach my teenager about their anxiety?"

Start by expressing your concern in a non-confrontational way. Remember, unconditional love is the foundation of a healthy, well-adjusted kid. Encourage them to talk about their feelings and assure them that you're there to support them. Ask specific, open-ended questions.

"Are there resources available for teenagers struggling with anxiety?"

Yes, there are many resources, both online and in your community. Support groups, school counselors, and online therapy for teenagers can offer valuable information and connections. There are also workbooks and journals for anxiety.

"What if my teenager refuses to seek help?"

You can be warm and loving and still be firm. Continue to offer your support and provide information about the benefits of seeking professional help. Make it clear your love has no conditions. Sometimes, teenagers may be hesitant because of stigmas or fears. Avoid comparing them to their peers or to your own experience. If you are concerned for their health and wellbeing, step in a get them help.

"How do I create a supportive environment for my anxious teenager at home?"

Foster a safe space for communication. Let them know that their feelings are valid and that you're there to listen without judgment. By setting this example, you're encouraging them to share their concerns.

Getting Your Teenager To Open Up About Anxiety

How To Get Your Teenager To Talk About Their Anxiety

Sometimes, asking the right question can be magic. Be sure yours are open-ended and loving. Remember how much tone of voice matters. Here are a few prompts to get you started:

• "Can you tell me what your anxiety feels like?"

• "Where do you feel it in your body?"

• "How does your anxiety impact your life?"

• "Is there anything you've found is helpful?"

• "What do you wish other people understood about your anxiety?"

When And Where To Talk To Your Teenager About Anxiety

Here are a few of our favorite ways to help your teenager open up:

• Try having sensitive conversations in the car where you don't have to make eye contact. We've found teenagers are more likely to be chatty when they can look around. But be sure they don't feel trapped or like you're grilling them. Asking too many questions in a row can feel like an interrogation.

• Put a notebook under their pillow and write them a letter on the first page. Explain the notebook is for both of you to write in and for your teen to tell you things and ask questions they might feel uncomfortable asking. All your letters should be loving and say how proud you are of them. The benefit of this is that both of you have time to think about what you want to say. Remember this notebook is to help them heal and feel loved, not to punish or reprimand or criticize them.

• Similar to the car idea, try doing an activity like a puzzle or cooking together while you talk. This takes pressure off the conversation and creates a sense of collaboration

• Lead by example. Talk generally about your own experience with anxiety and what you've found helpful. Be sure to say you know their anxiety is different and that you want to understand theirs better.

Coriann Papazian, LMFT

Coriann is a licensed therapist in California and Florida specializing in therapy for teenagers and couples therapy

Online Anxiety Therapy For Teenagers In San Francisco, Los Angeles, & Throughout California and Florida

Alexis Bibler, AMFT

Alexis is a therapist in California specializing in therapy for teenagers and EMDR therapy.

Getting through the teenage years with anxiety can be challenging. It's important to remember that anxiety doesn't define your teenager's future. With the right support, strategies, and understanding, they can learn to manage their anxiety and thrive.

If you or your teenager is struggling with anxiety, we're here to help. Our online therapy services are designed to provide professional support for teens dealing with anxiety, stress, and social issues. You don't have to face this journey alone. Reach out to us, and let's work together towards a brighter, anxiety-free future.