Top Tips for Teens: Managing Anxiety

Anxiety rates are on the rise among teenagers, and we see this trend in our students at Top Tier Admissions. According to the National Institute of Mental Health, anxiety is the most common mental health concern during adolescence, and nearly 1 in 3 teenagers will experience clinical levels of anxiety at some point before they turn 18. When anxiety goes untreated, it is linked to depression, academic difficulties, and a two-fold increase in risk for a substance use disorder. Given this serious concern, we want to share what we know about teenage anxiety and what we can do about it.

WHAT IS ANXIETY?

Anxiety is an adaptive human response to the perception of threat. Our fight-or-flight response, which we experience as increased heart rate, shaking, sweating, and trouble breathing, acts as an internal alarm system that keeps us safe from danger. Sometimes, however, our alarm system stays activated even in the absence of a real threat, like when we speak in front of the class or sit down for the SAT. Anxiety becomes a problem when it persists and causes us significant distress and impairment—that is, when our emotions become difficult to control and we stop doing the things that are meaningful to us. There are several different anxiety-related diagnoses—the most common among teenagers are separation anxiety, social anxiety, generalized anxiety, specific phobias, and panic disorder.

WHY ARE SO MANY TEENAGERS EXPERIENCING ANXIETY?

The Brain.

Researchers believe that brain development occurring during adolescence increases a teen’s vulnerability to anxiety. Starting around puberty, the brain goes through rapid changes in its shape and size, as well as in the connections between its many important parts. The parts of the brain that help us manage anxiety and other emotions are in flux during this important developmental period, and neuroscience has taught us that our emotional system and our reward system develop more quickly than our cognitive control system during our teenage years. This helps explain difficulties with emotion regulation and impulsivity and likely contributes to the development of mental health concerns during adolescence, including anxiety.

External Pressure.

Between standardized tests, extracurriculars, and athletics, today’s teenagers are busier than ever. A survey of incoming college freshmen found that 41% of students in 2016 said they felt overwhelmed by all they have to do, compared to 28% of students in 2000 and 18% in 1985. The American College Health Association reported that 62% of undergraduates have had “overwhelming anxiety” in the previous year. Unrealistic expectations can lead to unhealthy perfectionism, which is counterintuitively associated with disrupted performance and paralyzing fear of failure. Mark Walsh, owner of The Performance Edge Coaching, a sports psychology coaching firm in Albuquerque, New Mexico, sees perfectionism as the Achilles heel of student athletes. Teenagers are asking themselves, “how can I meet the expectation teachers, parents, culture, social media, and other kids?” The external pressure to be perfect can get you caught up in a cycle of anxiety and avoidance.

Social Media.

Social media may also be playing a role. Surveys of teenagers have found that Snapchat, Facebook, Twitter and Instagram use is associated with increased anxiety. 76% of teens use at least one social media site, and there is no doubt that constantly scrolling through the curated lives of peers sparks social comparison. Most experts agree that the digital habits of teenagers are compounding anxiety, and several studies document the negative effects of smartphone use on mental health.

WHAT ARE THE WARNING SIGNS?

It can be challenging to disentangle normal emotional changes that happen during adolescence from anxiety that may require professional care. Common symptoms of anxiety in teens include stomachaches, trouble sleeping, school avoidance, fear of being away from parents, trouble concentrating, and angry outbursts. Sometimes these symptoms get in the way of the things that matter to you, like school, sports, and spending time with friends. If this describes your experience, we recommend taking action to manage your anxiety.

WHAT CAN I DO TO CALM DOWN?

Practice mindfulness.

When we feel anxious, we sometimes get “stuck” in our thoughts. We can get caught up in judgments about ourselves and worries about the future. We may also do everything we can to avoid our thoughts to protect ourselves from uncomfortable emotions. Although these responses to anxiety are completely human, you may have noticed that they tend to make our anxiety worse. That’s why mindfulness is such a great tool for anxiety—it helps us get “unstuck” from our thoughts without pushing them away.

Jon Kabat-Zinn defined mindfulness as “paying attention in a particular way: on purpose, in the present moment, and nonjudgmentally.” By focusing our attention on the present moment, we train our brains to move away from both rumination (about the past) and worry (about the future). By practicing mindfulness, we learn to identify and accept our emotions, which makes it easier for us to act effectively in challenging situations.

If we haven’t yet convinced you to try it out, did you know that daily mindfulness practice can literally change your brain? Studies have found that in just eight weeks, mindfulness can lead to increased gray matter in the parts of the brain that control learning, memory, and emotion regulation.

Take some deep breaths.

This tool travels well—take it to school, rehearsal, and practice! Inhale for a count of 2-4 seconds and exhale for a count of 4-6 seconds, making sure to exhale longer than you inhale. Focus your attention on your breath. Breathe in slowly through your nose, letting your chest expand. Breathe out slowly through your mouth. When your mind wanders, gently redirect your focus back to counting and breathing.

Get enough sleep.

Plenty of evidence has linked sleep disruption or a lack of sleep (e.g., insomnia) with increased anxiety. Lack of sleep reduces your brain’s ability to regulate your emotions, so you feel anxiety more intensely and it takes longer to settle down. If you are having trouble sleeping, try the following “sleep hygiene” tips:

• Go to bed at the same time each night and get up at the same time each morning, even on weekends.
• Make sure your bedroom is quiet, dark, relaxing, and at a comfortable temperature. Your bedroom should be used only for sleeping. That means no more homework in bed!
• Remove cell phones and laptops from your bedroom. The blue light in these devices sends the message to your brain that you should stay awake.
• Avoid large meals and caffeine before bedtime.
• Get some exercise during the day, but not too close to bedtime. An added bonus is that exercise has direct anxiety-reduction effects.

Try progressive muscle relaxation.

This skill is great for lulling you to sleep or relaxing after a tough day. Tense up muscle groups one at a time on an inhale, and then relax them on an exhale. Start at the top of your head and move through to your toes. Check out this worksheet for more guidance. We also love this guided video for younger kids!

Embrace flexibility.

Structure and routine are important for us to feel safe and settled. Holding too rigidly to a structure, however, can lead to increased anxiety when life doesn’t go exactly as planned. TTA Co-Founder, Mimi Doe discusses the importance of a flexible structure in her 10 Principles for Spiritual Parenting. She explains that kids need to know what to count on in an unpredictable world while creating some space for spontaneity. 

Find perspective.

When we feel anxious, our attention gets laser focused on the things we fear. It can be helpful to take a step back, see the bigger picture, and get in touch with the things you value. For you this may mean spending time with family, friends, and pets, curling up with a good book, listening to music, creating art, or spending time in nature.  

Reduce your sugar and caffeine intake.

Too much sugar can worsen anxiety symptoms and impair your body’s ability to cope. Sugar can cause blurry vision, difficulty thinking, and fatigue, and a “sugar crash” can cause shaking and tension. All of these physiological sensations send messages to the brain that you are in danger, which can make anxiety worse. Similarly, the “jitters” caused by caffeine feel very similar to the fight-or-flight response and can worsen anxiety.

Use your smartphone… but get off social media!

There are tons of apps that can help you manage anxiety. These are a few we recommend:

• Headspace for mindfulness and mediation.
• Stop, Breathe, and Think for mindfulness exercises designed for kids and teens.
• Breathe Easy and Breath Ball to help you slow down your breathing and get an immediate feeling of calm.
• The Sleep Time app to track your sleep.
• Nature sounds and sleep stories on the Calm app to help you fall asleep.
• Colorfy for some active mindfulness—this digital adult coloring book can redirect your focus to the present moment.

DO YOU HAVE ANY BOOK RECOMMENDATIONS?

We sure do! Here are some books written for teens to help you manage your anxiety:

The Worry Workbook for Teens: Effective CBT Strategies to Break the Cycle of Chronic Worry and Anxiety, Jamie A. Micco

Get Out of Your Mind and Into Your Life for Teens: A Guide to Living an Extraordinary Life, Joseph V. Ciarrochi, Louise Hayes, and Ann Bailey

Mindfulness for Teen Anxiety: A Workbook for Overcoming Anxiety at Home, at School, and Everywhere Else, Christopher Willard

WHERE CAN I GET HELP?

There is some good news. Anxiety is very treatable (especially when it’s caught early), and high school students today are twice as likely to see a mental health professional as their parents’ generation. If your anxiety is too intense and distressing to manage on your own, and if anxiety is getting in the way of your life, we recommend cognitive-behavioral therapy (CBT). CBT is an evidence-based treatment for anxiety. CBT therapists will teach you new ways of thinking and encourage you to face your fears rather than avoiding them. For example, if you have anxiety in social situations, your CBT therapist may help you shift your thinking about your feared consequences. They will likely also encourage you to practice anxiety-provoking activities, like starting a conversation with a new classmate, so that you learn over time that you can approach social situations even when you feel anxious. Over time, CBT changes the neuro-circuitry of your brain so you have a less intense anxiety reaction to things that scare you and are more effective at regulating your emotions when you feel stressed. Many CBT therapists integrate mindfulness approaches into treatment, so if you’re interested in learning more about mindfulness don’t hesitate to ask them!

Here are some websites that can help you find a CBT therapist in your area:

• http://www.findcbt.org/FAT/   
• https://members.adaa.org/page/FATMain
• https://effectivechildtherapy.org/
• https://www.psychologytoday.com/us/therapists/cognitive-behavioral-cbt
• https://www.academyofct.org/search/custom.asp?id=4410

HEADED TO COLLEGE?

Check out this guide for finding mental health services on campus.