Newsletter

In today's fast-paced world, anxiety has become a common challenge for many teens. The pressures of academic performance, social expectations, and the constant digital bombardment can take a toll on young minds. Understanding the prevalence and impact of anxiety in teens is crucial for providing the necessary support and tools to help them navigate these turbulent times. By incorporating effective strategies and techniques, teens can learn to manage anxiety and build resilience for a healthier, happier future.

Why Teens Feel Anxious:

• Many teens feel nervous or worried because of school, friends, and social media.
• COVID-19 made things even harder, with 36% of teens feeling more anxious.
• In 2024, about 20 out of 100 teens had a major depressive episode.

What Happens When Teens Are Anxious:

• Teens might worry a lot, feel irritable, or nervous.
• They might have trouble sleeping, get headaches, or feel tense.

Why Teens Get Anxious:

• Big changes like moving to a new school or graduating can make teens feel anxious.
• Social media and world events can also increase anxiety.

Resilience Tools for Managing Anxiety:

Breathing Techniques: When feeling anxious, take a small break to re-center yourself or your teens and practice one of these well-known breathing methods.

4-7-8 Breathing:

• Find a Comfortable Position: Sit or lie down in a comfortable position with your back straight.
• Inhale: Close your eyes and take a deep breath in through your nose for a count of 4 seconds.
• Hold Your Breath: Hold your breath for a count of 7 seconds.
• Exhale: Exhale completely and slowly through your mouth, making a whooshing sound, for a count of 8 seconds.
• Repeat: Continue this cycle for several breaths.

Box Breathing:

• Find a Comfortable Position: Sit upright in a chair with your feet flat on the floor or lie down comfortably.
• Inhale: Close your eyes and slowly inhale through your nose for a count of 4 seconds.
• Hold Your Breath: Hold your breath for a count of 4 seconds.
• Exhale: Slowly exhale through your mouth for a count of 4 seconds.
• Hold Your Breath Again: Hold your breath again for a count of 4 seconds.
• Repeat: Continue this cycle for several breaths.

Deep Breathing:

• Find a Comfortable Position: Sit or lie down in a comfortable position with your back straight.
• Place Your Hands: Place one hand on your chest and the other on your stomach.
• Inhale Slowly: Inhale deeply through your nose, allowing your stomach to rise as you fill your lungs with air. Your chest should remain relatively still.
• Exhale Slowly: Exhale slowly through your mouth, feeling your stomach fall as you release the air. Again, your chest should remain relatively still.
• Focus on Your Breath: Focus on the sensation of your breath entering and leaving your body. Try to make your exhalation longer than your inhalation.
• Steps to Follow:
  • Inhale slowly through your nose for a count of 4.
  • Hold your breath for a count of 2.
  • Exhale slowly through your mouth for a count of 6.

Positive Affirmations: Being kind to yourself matters. Practice affirmations to build self-esteem and remind yourself of all the other times when you succeeded and felt much better.

• Identify Your Goals: Think about what you want to achieve or improve in your life. This could be related to self-confidence, overcoming fears, or achieving specific goals.
• Use Present Tense: Write your affirmations in the present tense as if they are already true. This helps reinforce the belief that you are already embodying these qualities.
• Be Specific and Positive: Focus on what you want to achieve, not what you want to avoid. For example, instead of saying "I am not anxious," say "I am calm and relaxed."
• Keep It Simple: Use clear and concise language. Shorter affirmations are easier to remember and repeat.
• Make It Personal: Tailor your affirmations to your personal needs and desires. Use "I" statements to make them more powerful and relevant to you.

Grounding Techniques:

5-4-3-2-1 Technique:

• 5 things you can see: Look around and name five things you can see.
• 4 things you can touch: Focus on four things you can feel (e.g., the texture of your clothing, the chair you're sitting on).
• 3 things you can hear: Listen and identify three sounds (e.g., birds chirping, a clock ticking).
• 2 things you can smell: Notice two different smells around you (e.g., the scent of a candle or cooking food).
• 1 thing you can taste: Pay attention to the taste in your mouth (e.g., mint, gum, or just your own saliva).

Grounding Objects:

• Find an object that brings you comfort or has a textured surface (e.g., a smooth stone, a piece of fabric, or a stress ball).
• Hold the object in your hand and focus on its texture, temperature, and weight.
• Use this sensory experience to bring your attention to the present moment.

Mindful Walking:

• Take a slow, deliberate walk.
• Focus on the sensation of your feet touching the ground with each step.
• Pay attention to the rhythm of your steps, the feel of the ground beneath your feet, and the movement of your body.

Creative Outlets:

Arts and Crafts:

• Drawing and Painting: Encourage kids to create their own artwork using crayons, colored pencils, markers, or paints.
• Collage Making: Provide old magazines, scissors, glue, and paper for kids to create collages.
• Origami: Teach them the art of paper folding to create animals, flowers, and other fun shapes.

Music and Dance:

• Playing Instruments: Introduce kids to simple musical instruments like the keyboard, drums, or ukulele.
• Singing: Encourage them to sing along to their favorite songs or make up their own.
• Dancing: Have a dance party at home with their favorite music or teach them some basic dance moves.

Writing and Storytelling:

• Creative Writing: Encourage kids to write their own stories, poems, or comics.
• Storytelling: Have a family storytelling session where everyone takes turns sharing imaginative tales.
• Journaling: Provide a journal for kids to write about their thoughts, feelings, and daily experiences.

In conclusion, understanding and addressing anxiety in teens is vital for their overall well-being. By incorporating effective strategies such as breathing techniques, positive affirmations, grounding exercises, and creative outlets, teens can develop resilience and manage anxiety more effectively. Supporting teens through these challenges will help them build a foundation for a healthier, happier future. Together, we can create a positive environment that fosters emotional growth and stability.

Share Smiles