EMPOWERING TEENS TO NAVIGATE ANXIETY WITH 5 SIMPLE STEPS

Did you know that your brain is actually wired to find something to worry about, no matter how great things are going? That’s right! Our minds naturally gravitate toward potential problems, even if they haven't happened yet. So, I challenge you to think about the last time you felt anxious.

Chances are, your anxiety was tied to some kind of fear—am I right? OR am I right?

Often, these fears are about the future, things that haven’t even happened yet. It’s our brains creating these "what if" scenarios, which can make us feel overwhelmed or stressed. 

So, let’s take a deeper look at what anxiety actually is and how it shows up.

What is Anxiety?

Simply put, anxiety is a natural response to stress or what we may perceive as a threat that causes individuals to feel overwhelmed by their thoughts and emotions. When anxiety disrupts our everyday life, that's when it becomes a mental health condition. Anxiety is not just in your head—there’s also a physical response that happens in your body when you’re anxious. For example, you might notice your heart racing, your thoughts becoming intrusive, or your hands become shaky.

For teens, anxiety can feel especially uncomfortable because you might not know how to handle these overwhelming feelings. That’s where learning to recognize and manage anxiety becomes important

Here are 5 simple tips I often recommend to my teen clients

1. Pay Attention to Your Thoughts

When you start feeling anxious, try asking yourself: 'What are my thoughts telling me?' Anxious thoughts often come from fear, focus on the future, and can really mess with our day. These thoughts can even make us feel more anxious. So, it's a good idea to check your thoughts and listen to your inner voice. Talking kindly to yourself can really help when you're feeling anxious. Saying things like "I've got this" or "It's okay to feel this way" can remind you that feeling anxious is normal and that you can handle it. This can help you become stronger over time. Remember, the way we talk to ourselves is super important! 💪🧠

2. Identify the Location of Anxiety in Your Body

Anxiety doesn't just stay in your mind, it can show up in your body too. Do you feel it in your shoulders, hands, or throat? For me, it's like a tight feeling in my throat. I help teens learn to notice where they feel anxious in their bodies. This can make dealing with anxiety feel less overwhelming and more manageable.

3. Talk it out

Dealing with anxiety is a common experience that can often make you feel isolated and overwhelmed. It's crucial to acknowledge that you are not alone in facing these challenges. Many people struggle with anxiety at some point in their lives, and reaching out for support is a positive step towards managing these feelings. Connecting with a friend, family member, or even a therapist to discuss your emotions can provide a sense of relief and validation. By opening up about your anxiety, you are not only helping yourself but also creating an opportunity for mutual support and connection.

4. Take 3 Deep Breaths

You’ve probably heard this before, but there’s science to back it up—deep breathing really works! Pausing and taking slow, deep breaths helps calm your body’s stress response. The next time you feel anxious, take three deep breaths to center yourself and slow things down.

5. The Power of Movement

My favorite strategy to recommend to my teen clients is to get their body moving. Anxiety lives in our bodies, so its always helpful to get our bodies to move when we are feeling anxious. Engaging in physical activity is the best way to significantly reduce anxiety symptoms. Next time you feel anxious in the moment, try going out for a walk, do 10 jumping jacks to get that energy flowing out of your body.

In conclusion....

If your a teen or parent of a teen who is struggling with anxiety and in need of support, remember that they dont have to go through this alone. Taking the first step towards managing anxiety is essential, and I’m here to help!

Schedule your free consultation with me at (707) 361-7116 or email info@innermetherapy.com