5 Effective Ways for Teens to Manage Anxiety

Teens today face many challenges, from school pressures to social media stress, and anxiety is on the rise. According to the National Institute of Mental Health, about 32% of teens between ages 13-18 experience an anxiety disorder. But with the right tools, teens can learn to manage their anxiety and feel more in control. Here are five simple and effective ways to help teens Cope.

1. Deep Breathing

When anxiety hits, deep breathing can help calm both the mind and body. Teaching teens to take slow, deep breaths can reduce stress in the moment and help them feel more centered. Research shows that practicing deep breathing regularly can significantly reduce symptoms of Anxiety.

2. Get Moving

Physical activity is one of the best ways to release tension and improve mood. Whether it’s walking, dancing, or playing sports, exercise boosts endorphins, which can naturally lower anxiety levels. A study by the Anxiety and Depression Association of America found that regular exercise can reduce anxiety by up to 20%.

3. Write it Down

Encourage teens to write down their thoughts and feelings when they’re feeling anxious. Journaling helps them process emotions and gain clarity, making it easier to manage overwhelming feelings. Studies have shown that expressive writing can reduce anxiety and stress, especially in teens who find it difficult to express themselves verbally.

4. Break it Up

Anxiety often comes from feeling overwhelmed, especially with schoolwork or social obligations. Helping teens manage their time by breaking tasks into smaller, more manageable steps can reduce stress. Teens who develop time management skills often report lower anxiety and higher academic success.

5. Connect with Others

Talking to someone they trust can make a big difference for teens dealing with anxiety. Whether it’s a friend, family member, or therapist, having emotional support helps teens feel less isolated. Insurances, such as Aetna, may offer mental health benefits that cover therapy, making it more accessible for families seeking additional support.

Teaching teens these coping skills can empower them to manage anxiety and build resilience. If your teen is struggling, consider reaching out for professional help. We’re here to provide guidance and support to help your teen thrive.

Citations

• National Institute of Mental Health. (2020). Adolescent mental health statistics. Retrieved from https://www.nimh.nih.gov

• Jerath, R., Edry, J., Barnes, V. A., & Jerath, V. (2014). Physiology of long pranayamic breathing: Neural respiratory elements may provide a mechanism that explains how slow deep breathing shifts the autonomic nervous system. Medical Hypotheses, 82(5), 615- 624.

• Anxiety and Depression Association of America. (2019). Exercise for stress and anxiety. Retrieved from https://adaa.org

• Smyth, J. M., & Pennebaker, J. W. (2008). Exploring the health benefits of expressive writing: A randomized trial. Journal of Research in Personality, 42(6), 1552-1560.

• Misra, R., & McKean, M. (2000). College students’ academic stress and its relation to their anxiety, time management, and leisure satisfaction. American Journal of Health Studies, 16(1), 41-51.

• Aetna Insurance. (2023). Mental health benefits and therapy coverage. Retrieved from https://www.aetna.com