Managing Anxiety

As humans in this world (maybe now more than ever) we are wired to feel anxiety. Anxiety is a natural response to stress or perceived danger, triggering the body’s “fight, flight, or freeze” reaction. While it doesn’t feel good, it can help keep us alert, motivated, and prepared for challenges.

However, when anxiety becomes overwhelming or persistent, it can interfere with daily life and well-being. Understanding that anxiety has a purpose—but shouldn’t be allowed take control—can help teens and young people develop healthy coping skills and build resilience.

Anxiety in teens and young people may show up as irritability, withdrawal, trouble sleeping, lack of self-confidence, extreme self-consciousness, need for constant reassurance, and/or difficulty concentrating. Social pressures, academic stress, and uncertainty about the future can feel overwhelming for teens, especially in a fast-paced, high-expectation, world that is increasingly filled with negativity.

How You Can Help Your Young Person Manage Anxiety

Listen and Validate: Be present, reflect their feelings, and avoid dismissive statements. Say things like, “I can see you’re really nervous—let’s figure it out together.”

Create Routine: Predictable daily schedules help provide stability. Prioritize consistent meal times, homework time, and sleep, which all support mental health.

Promote Healthy Habits: Encourage physical activity, balanced nutrition, and teach calming practices like deep breathing or yoga.

Seek Professional Help: If needed, connect with a mental health professional. Cognitive Behavioral Therapy (CBT) can be particularly effective. Medication may also be considered in some cases.

Model Healthy Coping: Show your teen how you handle stress. Let them see you prioritize self-care and ask for help when needed.

Remember, raising a teen is a journey, and there’s no one perfect solution. Supporting an anxious young person takes compassion, patience, and often, a team effort. Small, consistent actions can make a big difference.

How Coaching Can Help Address Anxiety

Many of the teens I coach experience anxiety, often social anxiety, or academic-related anxiety, and there are a few techniques I’ve found especially helpful in supporting them:

Cognitive Behavioral Coaching is a methodology that I have found helps young people identify and challenge anxious thoughts and behaviors, giving them tools to reframe negative thinking, reducing feelings of anxiety.

Mindfulness Techniques bring awareness back to the body, helping teens calm their nervous system through breathwork, sensory grounding, and vagus nerve stimulation.

Gradual Exposure involves identifying their comfort, growth, and panic zones. We focus on the agreed upon growth zone, gently working up to more challenging situations in a safe and manageable way.

Support and Encouragement from their coach (me) go a long way. Creating a validating, affirming space helps teens focus on their strengths and accomplishments.

My coaching can work well for teens experiencing acute anxiety when it's related to something specific, such as anxiety related to making friends or getting grades up, or making decisions. If the anxiety is chronic and persistent toward most parts of life and starts to interfere with daily life, I recommend working with a therapist, psychologist, or exploring medication, as these can be essential steps toward resilience and relief. I have some great referrals for therapists who work with young people.

How Coaching Can Help Address Anxiety

Many of the teens I coach experience anxiety, often social anxiety, or academic-related anxiety, and there are a few techniques I’ve found especially helpful in supporting them:

Resources

These resources are meant to share with teens or young adults in your life. They are also helpful for adults!

Meditations and Mindfulness Exercises to help learn the skills to become healthier and happier. Free for teens. More Information

A podcast made by teens, for teens, all about teens — and mental health. On Our Minds features personal stories from students across the United States, and conversations with experts about mental health issues like anxiety. More Information

Teen mental health podcast—made for teens, by a teen. In each episode, Sadie brings you authentic, accessible, relatable conversations about every aspect of mental wellness. More Information

Grammy winner Doechii's relatable song, Anxiety. Anxiety Keep on trying me I feel it quietly Tryna silence me My anxiety Can't shake it ... Watch Video