Dealing With Teen Anxiety

If you are a teenager dealing with anxiety, first let me say this clearly. You are not broken. You are not dramatic. And you are definitely not alone.

As a clincian I talk with teens every week who feel anxious about school, friendships, family expectations, sports, college, social media, and honestly just existing in a very loud world. Anxiety often shows up when your brain is trying to protect you, even when there is no real danger. Think of it like an overprotective smoke alarm that goes off when you make toast.

Anxiety can feel different for everyone. Some teens notice racing thoughts that will not shut off. Others feel it in their bodies like a tight chest, stomach aches, headaches, or restless energy. Some become irritable or want to avoid things they used to enjoy. None of this means you are weak. It means your nervous system is working overtime.

One of the most helpful tools for anxiety is mindfulness. Mindfulness is not about emptying your mind or being calm all the time. It is about noticing what is happening right now without judging yourself for it. When you learn to observe anxiety instead of fighting it, it often loses some of its power.

Grounding exercises are a great place to start. The 5 4 3 2 1 technique helps pull your attention out of spiraling thoughts and back into the present moment by naming things you can see, hear, feel, smell, and taste. It sounds simple, but it works because it tells your brain that you are safe right now.

Breathing is another powerful tool. One technique I often teach teens is box breathing. You breathe in for four counts, hold for four, breathe out for four, and hold again for four. Picture tracing the sides of a square as you do it. This type of breathing slows your heart rate and sends a calm signal to your nervous system. Bonus points if you do it before bed or before a stressful situation.

Mindfulness also includes learning to be kinder to yourself. Teens are often their own toughest critics. If your inner voice sounds harsh or unforgiving, try asking yourself what you would say to a close friend in the same situation. Chances are it would be much gentler. Self compassion is not letting yourself off the hook. It is giving yourself room to be human.

When anxiety starts interfering with school, sleep, or relationships, therapy can be incredibly helpful. Cognitive Behavioral Therapy, or CBT, helps teens identify anxious thought patterns and learn how to challenge and replace them with more realistic ones. It also gently encourages facing fears instead of avoiding them.

For teens who experience very intense emotions or struggle with coping in the moment, Dialectical Behavior Therapy, or DBT, may be appropriate. DBT teaches practical skills for managing big feelings, tolerating distress, and improving relationships.

Anxiety is not your identity. It is something you experience, not who you are. With the right tools and support, it is absolutely possible to feel calmer, more confident, and more in control of your life. And yes, even have fun along the way.