Mind Over Matter
A guide for teens on managing anxiety
Do these words resonate with you?
Do you feel this way frequently? Perhaps friends or family members have described you as having these characteristics?
You are not alone. Anxiety is on the rise amongst teens, and you may be wondering: What is happening? Why do I feel this way? How can I stop feeling like this? Anxiety can be an overwhelming feeling at times, especially if it continues to reoccur in your day-to-day life. When people are anxious, their brains and bodies are affected. Mentally, you can experience racing thoughts or excessive worrying. Physically, you may have a rapid heartbeat, dizziness, muscle tension, headaches, stomach aches or feel fatigued. Behaviorally, you may become irritable or even angry.
So, why does this happen?
Anxiety is our body’s natural response to a stressor or “threatening” event. For example, you may feel anxious giving a presentation in front of your class. Your mind responds with racing thoughts (e.g. What if I mess up? What if people think I’m stupid?) and your body responds with physical symptoms (e.g. racing heartbeat, sweating, tense muscles, lump in your throat). But why? When you experience a fearful event, your body senses you’re in danger and a part of your brain called the amygdala is activated. The amygdala gets your body ready to respond, which results in the experience of physical symptoms. Your mind perceives this situation to be “threatening” and your body is gearing up to protect you from danger.
Anxiety isn’t necessarily a bad thing!
Anxiety helps you:
Think through situations before impulsively diving into them
Stay organized and prepared
Effectively problem solve
Be empathetic towards others when they are feeling overwhelmed
Stay safe
However, when anxiety impacts you daily (with academics/work performance, relationships and self-functioning), it can become problematic.
So, how do we control it?
Managing your Anxiety takes consistency, self-discipline and practice!
Healing begins with acceptance.
Accept that these are your current challenges, and that it is OK to have these feelings. Acknowledge that these emotions are not permanent, and believe that growth is possible.
Identify your triggers.
Anxiety triggers are situations that cause you to feel anxious. If you are unsure of your triggers, write down (over the course of 2-3 weeks) when you feel anxious. Be sure to record the day and time. See if you notice any patterns (e.g. feeling triggered when you are going to social events, or when your parent forbids you to do something).
Notice your mind and body.
Notice any thoughts running through your mind. Write them down. Recognize how your body feels. Is your heart pounding? Are your muscles tense? Does your stomach hurt? Write this down as well.
(*I recommend practicing this exercise when you’re feeling calm first.)
5 minute “rant.”
You may need time daily to vent about what is bothering you. You can buddy up with a friend who may also benefit from this exercise, or with a trusted adult. You can also vent by writing down what is stressing you out. This allows you to release your worries and creates space for inner calm.
(*Try to limit this rant to approximately 5 minutes.)
Mindfulness techniques
Anxiety can result from constantly thinking and worrying about the future. Mindfulness techniques help you practice being “present” within your mind and body, as well as help you gain self awareness when you are experiencing strong emotions. These techniques can assist in building resiliency and independence for when you encounter future stressors.
Examples of mindfulness techniques include deep breathing, grounding, progressive muscle relaxation and meditation. There are many apps and online videos that can help guide you through these exercises. Listed below are apps that I have used with teens that I recommend:
Simple Habit
Smiling Mind
Calm
Rain Rain
Focus on what you can control.
Anxiety can stem from the need to control what happens to us. Fear of the future, not knowing what is going to happen or sudden changes in plans can trigger anxiety.
Create a list of things you can and can’t control. Refer back to this list and catch yourself when you start to worry about the things you can’t control. Remind yourself of the things that are in your control. Below is a visual for reference.
7. Seek out additional mental health support
If you need more individualized support with your anxiety, or if symptoms continue or become more severe, seek out additional support from a mental health professional.
