The school year is in full swing, the academic load is ramping up, sports and athletics are up and running and the fall holiday season is upon us. This is also the time of year when stress, overwhelm and anxiousness tend to creep in and derail our teens and young adults as they reacclimate to the ‘back to school’ ramp up.
While some anxiety is a normal part of growing up, chronic or intense anxiety can affect a teen’s well-being. As a parent, there are proactive steps you can take to help your teen manage anxious feelings effectively. Here are five ways to support them:
1. Encourage Open Communication
Creating a safe space where your teen feels comfortable discussing their thoughts and feelings is essential. Encourage them to share their anxieties without you, without fear of judgment. You can start by asking open-ended questions like, “What’s been on your mind lately?” or “How are you feeling about school?” Active listening, where you validate their feelings and avoid immediately jumping in with solutions, can help them feel heard and understood. This can reduce anxiety by letting them know they’re not alone in what they’re experiencing.
2. Promote Healthy Lifestyle Habits
Physical well-being is closely linked to mental health. Encourage your teen to maintain a balanced diet, get regular exercise, and sleep well. Physical activity releases endorphins, which are natural stress relievers, while a healthy diet can stabilize mood and energy levels. Sleep is crucial for regulating emotions and healthy brain function, so establishing a consistent sleep routine is vital. Aim for at least 8-9 hours of sleep per night, as recommended for teenagers by the American Academy of Sleep Medicine.
3. Share Relaxation Techniques
Equip your teen with practical tools to manage anxiety, such as relaxation techniques. Encourage practices like deep breathing exercises or mindfulness meditation. Apps like Headspace, Calm, or Insight Timer can guide them through these techniques. Regular practice of mindfulness has been shown to reduce symptoms of anxiety and increase emotional resilience. Suggest incorporating these practices into their daily routine, such as a few minutes of deep breathing before school or a short meditation before bed.
4. Model Healthy Coping Mechanisms
Teens often learn by observing their parents. Model healthy ways of managing stress and anxiety in your own life. Share your coping strategies, like taking a walk when you’re feeling overwhelmed, practicing yoga, or using positive self-talk. Let them see that anxiety is a normal emotion that everyone experiences and can manage with the right tools. Showing vulnerability about your own experiences with stress can also help normalize their feelings and build trust.
5. Limit Screen Time and Encourage Offline Activities
Excessive screen time, particularly on social media, has been linked to increased anxiety and depression in teens. Encourage your teen to take regular breaks from their devices and engage in offline activities they enjoy, such as sports, art, reading, or spending time with friends and family. Create tech-free zones or times at home, like during meals or before bed, to promote healthier habits. Encourage them to find hobbies or interests that allow them to relax and connect with others in meaningful ways.
Supporting your teen through seasons and moments of anxiousness is a journey that involves patience, understanding, and proactive strategies. By fostering open communication, promoting a healthy lifestyle, sharing relaxation techniques, modeling positive coping mechanisms, and encouraging offline activities, you can help your teen manage their anxiety and build resilience for the future. Remember, it’s important to seek professional help if anxiety becomes unmanageable or starts significantly impacting their daily life.
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