Managing Anxiety: Helping Teenagers
Managing anxiety is an important life skill, which you can help teenagers develop.
One of the most important ways to help your child develop this skill is by talking with them about their worries. By talking openly about anxiety, you send the message that your child can come to you when they need to. And even if your child doesnt always want to talk, theyll know youre there to support them.
Here are other key ways to help your child learn to manage everyday anxiety.
Helping your child face anxiety
Helping your child explore and understand feelings
- Tell your child about your own worries as a teenager. Remind your child that many teenagers feel anxious and that feeling anxious is normal.
- Help your child understand that its normal to go through a big range of emotions and that sometimes these can be strong emotions.
- Talk with your child about their other emotions for example, You seem really excited about the swimming carnival. This sends the message that all emotions, positive and negative, come and go.
- Listen actively to your child. Let your child explain their feelings in their own words and dont rush to reassure them or solve problems for them. This lets your child know that you understand how theyre feeling. It can also help your child identify their thoughts and feelings, which is a good first step to managing them.
Giving your child love and support
Thinking about your family life and routine
Finding The Right Resources To Answer Your Questions And Meet Your Complex Needs
Just as anxiety and depression tend to be worse when occurring together, treatment of these disorders is most effective when both conditions are addressed at the same time.1
Hartgrove Behavioral Health System provides integrated care that treats these and other mental health issues simultaneously. As part of our comprehensive care, medical specialists and therapists work together to help bring healing and balance in our patients lives a feeling of being in charge of their inner self again.
What Strategies Are Often Used In Treating This Dual Diagnosis
Evidence-based research suggests that both anxiety and depression be treated at the same time.
Effective strategies often used in treating these co-occurring conditions include:
- Cognitive Behavioral Therapy CBT is often used to treat people with both disorders. Fears, anxieties and tendencies toward depression are managed by seeking out their root causes. Once uncovered, patients learn how to take control of their emotions and life.
- Antidepressant medications Often combined with CBT, these may be prescribed in treating both disorders. Selective serotonin reuptake inhibitors are new antidepressant drugs that produce fewer side effects than their predecessors.
- Exercise This can be very helpful for both disorders. Physical activity causes feel-good chemicals to be released in the body. This aids in relaxation and feeling of well-being.
- Relaxation techniques This typically involves meditation or mindfulness. These techniques can often help to remedy both disorders and improve quality of life.2
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Lifestyle Changes To Help With Managing Anxiety Or Depression
Many of us have been there before youre in a stressful situation and can feel your heart racing or a sudden feeling of being overwhelmed. Anxiety is kicking in. Its the bodys natural response to stress but these days, it may feel more prevalent or prolonged than usual.
In fact, the Centers for Disease Control and Prevention states the occurrence of anxiety symptoms reported in June was three times higher than the year prior.
In the beginning, we thought this was short-term. Now that we look at it months later, its taken a mental toll on individuals, said Dr. Monika Roots, psychiatrist and chief medical officer of Sanvello. We are in an emotional burnout.
For some people, that mental toll may lead to pervasive anxiety or even depression. If you are struggling with anxiety or depression, a good starting point may be to consider how your lifestyle choices may be playing a role on your mental health.
While changing these habits may not treat a mental health disorder completely, they may be an essential tool to help manage your symptoms. Dr. Roots shares some of the lifestyle changes she recommends:
Listen To Soothing Music
Listening to music can have a very relaxing effect on the body.
Slow-paced instrumental music can induce the relaxation response by helping lower blood pressure and heart rate as well as stress hormones.
Some types of classical, Celtic, Native American and Indian music can be particularly soothing, but simply listening to the music you enjoy is effective too .
Nature sounds can also be very calming. This is why theyre often incorporated into relaxation and meditation music.
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Don’t Suffer In Silence
Get support, whether from family, friends, your academic advisor, campus counseling center, or a trusted online community. A heart-to-heart talk with someone you trust can help you get rid of toxic feelings and may even give you a fresh perspective.
If these steps don’t bring relief, or if you are still unable to cope and feel as if the stress is affecting how you function every day, it could be something more acute and chronic–like depression. Don’t let it go unchecked!
Coping With Stress Anxiety And Depression
By Kimberly Moran, PsyD, HSPP Licensed Clinical Psychologist
We are all susceptible to stress, anxiety and depression, especially when we encounter a global pandemic. COVID-19 has taken away our ability to control many things in our liveslike where we can go, how we work, how we go to school and even how we socialize.
Sometimes, a little anxiety is what motivates us to get to work on time or study for a big test. But if that stress or anxiety gets too high, then it starts to affect us in a negative way. Its important to know the signs of high levels of stress, anxiety or depression in yourself. It isnt so much about avoiding these feelings, but more about having a plan to try and prevent them.
When youre experiencing symptoms of stress, anxiety or depression, it can be helpful to take control of yourself. Self-care is a significant part of dealing with your feelings. Its important to be nice to your bodystay hydrated, eat healthy, get plenty of rest and keep your body moving. It can be as simple as doing something that really brings you joy. Sometimes, taking part in something we enjoy is the first thing we stop when we are feeling down.
Emotions can be like a game of Whac-a-moleif you continue to suppress your feelings, they may pop up somewhere else. This can lead to higher levels of stress, anxiety or depression, which in turn, can lead to lack of sleep, headaches, fatigue and other physical symptoms.
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Simple Ways To Relieve Stress And Anxiety
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Stress and anxiety are common experiences for most people. In fact, 70% of adults in the United States say they feel stress or anxiety daily.
Here are 16 simple ways to relieve stress and anxiety.
Exercise is one of the most important things you can do to combat stress.
It might seem contradictory, but putting physical stress on your body through exercise can relieve mental stress.
The benefits are strongest when you exercise regularly. People who exercise regularly are less likely to experience anxiety than those who dont exercise .
There are a few reasons behind this:
- Stress hormones: Exercise lowers your bodys stress hormones such as cortisol in the long run. It also helps release endorphins, which are chemicals that improve your mood and act as natural painkillers.
- Sleep: Exercise can also improve your sleep quality, which can be negatively affected by stress and anxiety.
- Confidence: When you exercise regularly, you may feel more competent and confident in your body, which in turn promotes mental wellbeing.
- Try to find an exercise routine or activity you enjoy, such as walking, dancing, rock climbing or yoga.
Activities such as walking or jogging that involve repetitive movements of large muscle groups can be particularly stress relieving.
What Are Coping Skills For Teens
We all use various types of coping skills to deal with various trials and tribulations in our lives.
In fact, its not only negative things that need to be coped with. Think about someone who wins the lottery and kind of loses their mind, they arent coping very well with something that happened to them, even thought it was a positive thing that happened.
Coping skills for teens apply uniquely to the types of things that teens tend to have to deal with, that younger or older age groups my not face in the same way.
Here are just some of the things that can cause teenagers to feel stressed out, drained, anxious, and down.
There are a number of ways to cope with these, which is the next thing well be going over in just a moment.
This isnt a scientific textbook coping skills definition, but I hope it made sense and helped to explain what were going to be talking about.
The following list has been adapted based on research by the AACAP :
- Stress from the obligations of school, being overworked
- Feeling down about themselves, negative self-image
- Changes to the body
- Health issues for themselves or family members, friends
- The loss of a loved one or a family pet
- Moving to a new neighborhood
- Changing to a new school
- Biting off more than they can chew
- Money struggles in the family
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15 Know That There Is Ease After Every Hardship
Allah has promised in the Quran that every hardship will be followed by ease, so as Mufti Menk says, try to put your trust in His promise and dont lose hope. For more inspiring quotes, check out these 50 Inspirational Mufti Menk Quotes and Sayings with Images.
Also, watch this short video in which Mufti Menk explains why we get depressed?
Can Anxiety And Depression Be Treated Together
Yes. No one has to suffer from anxiety disorder or depression, and certainly not both. People with anxiety disorder should speak with a psychiatrist, therapist, or other healthcare professional about their symptoms and start treatment as soon as possible. If you suspect you have both anxiety and depression, Connolly recommends getting a thorough evaluation from a psychiatrist as a first step. “It’s really crucial for people with both to have a good assessment to rule out bipolar disorder,” she says.
Important: If you or someone you know needs help coping with anxiety or depression, call the National Suicide Prevention Lifeline at 800-273-TALK . The Crisis Text Line also provides free, 24/7, confidential support via text message to people in crisis when they text to 741741.
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Identify And Learn To Manage Your Triggers
You can identify triggers on your own or with a therapist. Sometimes they can be obvious, like caffeine, drinking alcohol, or smoking. Other times they can be less obvious.
Long-term problems, such as financial or work-related situations, may take some time to figure out is it a due date, a person, or the situation? This may take some extra support, through therapy or with friends.
When you do figure out your trigger, you should try to limit your exposure if you can. If you cant limit it like if its due to a stressful work environment that you cant currently change using other coping techniques may help.
Try To Eat A Healthy Diet
Some people don’t feel like eating when they’re depressed and are at risk of becoming underweight. Others find comfort in food and can put on excess weight.
Antidepressants can also affect your appetite.
If you’re concerned about weight loss, weight gain or how antidepressants are affecting your appetite, talk to your GP.
See tips on how to eat more healthily.
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Look After Your Body And Your Brain
Looking after your body with physical activity, good food and sleep will also help you look after your brain.
Try taking one of these steps:
- go to the beach or bush, listen to the sounds of nature and smell the fresh air
- get out and do something physical, like going for a run, walk or to yoga
- get your hands dirty in the garden
- sleep in your bed
- keep a bottle of water in your car or handbag
- cut back on alcohol and recreational drugs
- eat healthier meals.
How does this help? Since childhood, weve all been told to think about what we put in our bodies and what we do to them. Its with good reason. Keeping physically active, eating right, sleeping well do make a difference to our mental health.
Increase Your Magnesium Intake
Magnesium is a very important part of a balanced diet. Without a proper level of magnesium, we cannot keep the chemicals within our brain stable, regulate our heartbeats, or synthesize our RNA and DNA.
- Incorporate foods such as spinach, bananas, dry almonds, and/or soy milk.
- If you do not enjoy these foods, magnesium capsules will suffice.
- Intake magnesium rich foods or a magnesium capsule each day for a highly functioning body and mind.
- Make magnesium a part of your daily diet.
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Tips To Manage Anxiety And Stress
Try these when you’re feeling anxious or stressed:
Fitness Tips: Stay Healthy, Manage Stress
For the biggest benefits of exercise, try to include at least 2½ hours of moderate-intensity physical activity each week, 1¼ hours of a vigorous-intensity activity , or a combination of the two.
- 5 X 30: Jog, walk, bike, or dance three to five times a week for 30 minutes.
- Set small daily goals and aim for daily consistency rather than perfect workouts. It’s better to walk every day for 15-20 minutes than to wait until the weekend for a three-hour fitness marathon. Lots of scientific data suggests that frequency is most important.
- Find forms of exercise that are fun or enjoyable. Extroverted people often like classes and group activities. People who are more introverted often prefer solo pursuits.
- Distract yourself with an iPod or other portable media player to download audiobooks, podcasts, or music. Many people find its more fun to exercise while listening to something they enjoy.
- Recruit an exercise buddy. It’s often easier to stick to your exercise routine when you have to stay committed to a friend, partner, or colleague.
- Be patient when you start a new exercise program. Most sedentary people require about four to eight weeks to feel coordinated and sufficiently in shape so that exercise feels easier.
If you are the parent of a college-aged child with an anxiety disorder, here are some tips to help with managing his or her anxiety.
Getting Help For Teenage Anxiety
If anxiety has started to interfere with your childs everyday activities, your child might have an anxiety problem or disorder. These problems can be treated, and the earlier theyre treated the less theyll affect your childs development.
Your child will need professional support.
Options for professional support include:
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Perceived Stress Scale *
How stressful do you perceive events in your life to be? This scale helps to answer this. For example, people with higher scores on the PSS might be more vulnerable to symptoms of depression from stressful life events.
* You may take the test as many times as you like. The data is used to score your results and CAMH will not be able to link the results back to you in any way. CAMH stores results from all tests and may use the anonymous aggregate data from results to look at general trends in use of the test, general trends in overall results over time, average scores, and other similar patterns.
The Relationship Between Anxiety And Depression
While anxiety is generally considered a high-energy state and depression a low-energy state, anxiety and depression are more closely related than you might think. A person with depression often experiences a lot of anxiety, possibly even to the extent of having panic attacks.1
Anxiety disorders involve more than common nervousness and worry. They can cause terrifying fear about things other people wouldnt think twice about. Many people with anxiety disorders fully comprehend that their thoughts are irrational. But they still cant stop them. Feelings of losing inner control haunt them. This angst is one of the entry ways for depression.2
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Coping With Stress And Anxiety
Coping strategies and personal assessment tools to help you manage your stress and anxiety as we adapt the next normal.
- Mental Health and the COVID-19 Pandemic
- Coping with stress and anxiety
As COVID-19 restrictions begin to loosen in Canada and around the world, many are grappling to adjust to new norms for return to work and day-to-day life. At the same time, communities are coping with tremendous loss, grief, and trauma, while facing an uncertain future. to explore our section on grief, loss and healing.
Its normal to feel concerned about whats next and its important to continue using the strategies and tools youve relied on to support yourself and your family in this challenging time.
Here are some ideas that might be helpful. Some might apply to you and some might not or they may need to be adapted to suit you personally, your personality, where and with whom you live, or your culture. Please be creative and experiment with these ideas and strategies.
COVID-19 is a new virus and we are still learning about it. The uncertainty about the virus and the changes that are unfolding can make most people feel a bit anxious. This is normal, and it actually can help motivate us to take action to protect ourselves and others, and to learn more about the pandemic.
Stay informed by checking information provided by experts and credible sources. A lot of information is disseminated about COVID-19 every day, but not all of it is accurate. Some reliable sources include: