Inside: 6 Effective Ways to Cope With Anxiety (for Teens). Collaborative post.
As adults or ‘seniors’ most of us look back fondly on our youth, reminiscing with rose tinted glasses. We tend to forget how troubled those teen years were when every crisis felt like the biggest crisis and the roller coaster of emotions was so overwhelming. While worrying about paying bills and putting food on the table may be ‘serious’ concerns, teenage anxiety is no less serious.
This is a time when you’re experiencing physical changes, hormonal changes, and rapid brain development that also comes with increased exposure to social pressure, media influence, emotional upheaval, and a higher risk of abuse, bullying, and mental health disorders. Teens today have it even harder because of the added pressure of social media, which is known to exacerbate feelings of inadequacy, low self-esteem, and body image disorders.
Fortunately, we have a better understanding of anxiety and stress disorders today and you take action to empower yourself with a wide range of coping strategies. This can take time and requires patience, but small steps in the right direction will help get you there.
Perhaps most importantly, reach out to a mental health professional when you feel overwhelmed, and consider exploring trusted depression rehab centers that can provide structured support and guidance.
Today, we have access to some of the best online therapy services, some of which are even covered by insurance, so talk to your parents or guardians about exploring these options together.
In the meantime, you can also use these simple strategies to empower yourself and overcome anxiety.
- Talk it Out – Open up with your parents or any other person you can confide in about your problems and what’s bothering you. Very often there are people in your life who may be able to give you practical solutions to these problems or helpful advice and support at the very least.
Most importantly, don’t hesitate to reach out—your feelings are valid, and you don’t have to face them alone. Keep in mind that confiding in loved ones is not a substitute for talking to a therapist if you have an anxiety disorder or depression, but it can help you cope more effectively. Additionally, consider joining a support group where you can talk to your peers who share similar experiences – this can be both supportive and liberating.
- Acknowledge & Understand Anxiety – It’s okay to have an anxiety disorder, stress, depression, or any other mental health problem. You’re not alone as anxiety disorders affect more than 13 million teenagers across the country. What’s important is that you recognize and acknowledge that stress and anxiety are problematic for you.
That’s the first step towards learning how to deal with it. In addition to increasing your awareness about anxiety disorders in general, examine and understand your own anxieties with the help of a therapist.
- Learn & Practice Relaxation Techniques – Some proven relaxation techniques that are simple enough for practice at home include guided meditation, mindfulness, visualization, breathing exercises, and gratitude journaling.
Research shows that all of these approaches are effective at improving your mood and can help reduce anxiety. They’re also easy to learn and require little practice to be effective. To get started you can seek guidance from your therapist or refer to tutorials online.
- Discover the Joy of Outdoor Activities – There are times when anxiety is so overwhelming that you feel like you don’t want to leave your room at all, but this is when you should try your hardest to get outside. Getting out doesn’t mean that you have to socialize if you prefer solitude, and you can simply explore any natural space with plenty of greenery and trees. Research shows that exposure to such natural spaces reduces anxiety and depression, improving the overall sense of wellbeing and happiness.
Moreover, outdoor activities also constitute physical exercise, which helps with anxiety management and better mental health.
- Adopt healthy social media use – Protecting your mental health while using social media starts with being intentional about how you engage with it. Set time limits and track your time on social media, balancing it with real-life activities that bring you joy, like spending time with friends or exploring creative hobbies. Be selective with your online friends and followers, making it a point to unfollow and block those who make you feel bad about yourself.
Pay attention to your privacy settings to safeguard your personal information and think carefully about the comments you post and images you share. Don’t forget that much of what you see on social media is altered and doesn’t reflect reality, so don’t compare your life to the airbrushed lives of social media influencers.
- Find Balance Through Creative Expression and Strategy – Finding ways to express yourself creatively and tackle challenges can make a big difference in managing emotions. Creative activities like drawing, painting, or playing an instrument can have a calming effect, improving anxiety management.
At the same time, learning structured problem-solving skills can help you feel more in control when faced with challenges. These skills can be developed with activities such as community problem solving, puzzles, strategy games, board games, and craft projects.