Anxiety in teenagers
Everyone gets anxious at times – it’s a part of life. That feeling can even be helpful – for example, if your teen feels anxious before an exam, it might motivate them to do more study to be better prepared for it. But if they start getting so worried, afraid or obsessive about something that it causes problems in their everyday life, they might be dealing with an underlying anxiety condition.
Learn more about anxiety and panic attacks, and find out how you can support your teen with managing an anxiety disorder and getting the help they need.
In this article, we’ll cover:
Why do some teenagers have anxiety?
There’s no single cause of anxiety, but a number of factors have been shown to increase the likelihood of someone experiencing an anxiety disorder. These include:
genetics – a family history of anxiety, or a child’s role models displaying anxious behaviours
personality factors and learnt traits, such as a child being highly sensitive or shy, a perfectionist or having low self-esteem
chronic illnesses, such as asthma, diabetes or epilepsy
ongoing stressful events, such as family problems or a change in living arrangements
trauma, such as abuse, or the loss or death of a loved one
other mental health conditions.
Teens commonly experience anxiety because they’re going through major change and growth. During adolescence, their brains are developing, their physical appearance is changing, and they’re trying new things and gaining more independence. They are also likely trying to cope with academic pressure, new relationship stresses, worries about their future, and exposure to bad world news.
Feeling worried, scared or obsessed is a natural response to these developments. Social media can also amplify these feelings, as teenagers are no longer just experiencing these challenges at school or at home, but in the online world, too.
Types of anxiety disorders in teens
There are several types of anxiety disorders that can affect teens:
Generalised anxiety disorder: anxiety or worry that isn’t about one specific thing, but can be about many everyday situations.
Social Anxiety Disorder: fear of being in public or in social situations where people might judge them.
Panic disorder: repeated panic attacks that make them feel fear or terror.
Agoraphobia: anxiety about having a panic attack in certain situations and not being able to escape or get help.
Specific phobia: intense fear of certain objects or situations (e.g. fear of dogs or of heights).
Separation anxiety disorder: fear of being separated from a loved one or from their home.
Symptoms of anxiety in teens to look out for
Anxiety can look different for every teen, but there are some common signs of anxiety you can keep an eye out for:
excessive worry or fear related to specific situations or everyday life
trouble concentrating or remembering things
avoidance of new or difficult situations
issues with sleep (fatigue or insomnia)
need for constant reassurance
always expecting the worst-case scenario
strong sensitivity to criticism
chest pain, rapid heartbeat and sweating
shallow breathing and shortness of breath
restlessness and shaking
dry mouth, stomach pains, nausea and digestion issues.
If these experiences are interfering with your teenager’s daily functioning, responsibilities and quality of life, it may indicate they have an anxiety disorder.
What are panic attacks?
A panic attack is an intense rush of fear or anxiety, and will be accompanied by four or more of the following symptoms:
racing heart or palpitations
sweating
shortness of breath or feelings of choking
dizziness, trembling or shaking
numbness or a tingling sensation
hot and cold flashes
fear of dying or of losing control
queasy stomach or nausea
feeling detached from oneself and one's surroundings.
A panic attack can strike out of nowhere and can be extremely distressing. It can be particularly frightening if the person doesn’t realise that their symptoms are due to anxiety.
How can I support my teenager during a panic attack?
If your teenager is having panic attacks, it can be difficult to know what to do. Here are some recommended ways to support them:
Keep your cool – your teen is more likely to feel calm if you’re calm.
Calmly reassure them and remind them that you’re there to help.
Remind them to breathe slowly and deeply to help them reduce hyperventilation. You could offer to do this with them to help guide them.
Encourage them to use grounding or muscle relaxation techniques.
Ask them in advance what they think will help them in the event of an attack. Find out what has helped them in the past, so you know what they prefer when a panic attack strikes again.
How can I help my teenager with anxiety?
If you think your child is experiencing anxiety, you can help them become more aware of what’s happening. Ask them the following questions:
‘Is something specific making you worry, or is it things in general?’
‘How are you feeling physically?’
‘What are you thinking about?’
‘How is your anxiety affecting you? Is it making you behave in a particular way or preventing you from doing something?’
By helping your teen be aware of the triggers for their anxiety, they can learn to manage situations that might intensify it. They’ll also learn strategies that will help them to deal with anxiety in the moment, such as breathing or relaxation exercises.
Read about how to help your teen build coping strategies for anxiety.
When should I seek professional help regarding my teenager’s anxiety?
If your child experiences ongoing symptoms that can’t be attributed to an obvious cause, or that are preventing them from doing everyday tasks, then it’s possible they have an anxiety disorder. If the symptoms persist for more than two weeks, it’s a good idea to talk to your child about it and to seek professional help.
There are many effective ways that anxiety can be treated by a professional. It’s best to set up an appointment with your GP, who can explain your options and refer you to a psychologist or another mental health professional.
There are also things you can do to help your child become aware of how their anxiety affects them, and of steps they can take to keep their anxiety under control.
Learn how to help a teenager with anxiety.
Frequently asked questions about teen anxiety from parents
We asked our team of One-on-One Support family professionals for their answers to questions they commonly get asked by parents about teenage anxiety.
Anxiety in teens is common, affecting 1 in 5 young women and 1 in 10 young men aged 16–25 years. It’s a natural response to the physical and life changes that teenagers face. But if it’s affecting your teenager’s everyday life and causing problems with their school, home life or friendships, it’s important to help them build some coping strategies and to get support from a mental health professional.
Start by listening without judging them and by validating their feelings. Help them to identify what kinds of anxiety are helpful for them (such as the kind that motivates them to study) versus those kinds that are unhelpful (such as the kind that affects their sleep or appetite). Encourage them to try coping strategies like deep breathing, muscle relaxation or positive self-talk, and remind them that you’re there to support them.
Try adjusting your language so the focus isn’t on your teen. Use ‘I’ statements like ‘I’ve noticed you’ve seemed stressed lately’, to express your concern for them without blaming them. Try less direct ways to start conversations, like sending them a text. If they still don’t want to discuss what’s bothering them, don’t push them. Let them know that you’re there for them if they ever want to chat. You could also suggest that they might feel more comfortable talking to another family member, such as a close aunt or cousin, or another trusted adult.
Help your teen to create a flexible wellbeing plan that includes achievable goals like staying active and connecting with friends. Map out their support network: who they can chat to if they’ve had a bad day, what mental health support their school offers, and what resources are available online.
Figure out what works for them. Some teens like speaking on the phone, while others prefer texting; some like speaking to people they know, while others feel more comfortable using online community forums or hotlines.
When your teen is having mental health difficulties, it can be hard to know where to draw the line. How far can you push them when they're being rude or difficult, or are refusing to do chores? To get your teen to hear your perspective, lead with compassion and validate their feelings and experiences.
Use ‘I’ statements such as ‘I understand you’re having a tough time with x’, or ‘I know that x isn’t easy for you right now’.
Clarify expectations around their behaviour and what’s not okay, such as hurting people or damaging property, and be open with why you have concerns – for example, it’s because you care for their safety and about how they treat others.
Be prepared to pick your battles – some things you can let pass; others, you can’t. Try letting go of trying to control them and aim to influence them instead. The adolescent brain is more responsive to reward than loss, so rather than using punishments for negative behaviours, offer up rewards for positive ones.
Teen brains are still developing, especially the areas that control decision making and impulse control. Also, their experience of being a teen is different from what yours was. They’re also more likely to turn to their peers, rather than to you, and to listen to their peers’ advice, rather than yours. Stay calm, keep communication open, and remind them you’re a safe person to turn to whenever they need help.
It can be frustrating, but try not to force it. Look for role models your teen respects who talk about mental health, and point out strategies those people use that your teen can identify with. Encourage self-care through things they already enjoy, like music, art or exercise, and praise them for any small, positive steps they take.
Ask your teen what has or hasn’t worked so far, and let them choose the type of support they want, whether it’s online therapy, a group program or something informal. If they won’t go, you can attend a session yourself to learn strategies that might be helpful for them.
Connect and communicate with your teen to understand what anxiety feels like for them. Accept that, for both of you, it’s okay to have a bad day. Name it, explain it, and encourage your teen to do the same. Practise self-care and work on a family wellbeing plan that identifies all your self-care needs. This will help you to start an honest discussion and create understanding of, and respect for, each other’s needs.
You can also be a role model for your teen by prioritising care for your own anxiety. Talk to your GP or another mental health professional in the first instance. You could explore additional options for yourself, like meditation, exercise or a creative outlet. There are also many great apps and online videos to support you.
Remember that adolescence is a stage of development; you can still build a connection with and show up for your teen, even when it feels challenging! Where you do have control is in how much effort you put into connecting with them, and in ensuring that this means something to them. They might look like they’re pushing you away, but they need your support and notice when you give it. You also have control over how you communicate and respond to their behaviour. Tell them how you’re feeling. To avoid blaming, express your feelings with ‘I’ statements like ‘I feel out of touch with x’ or ‘I’m feeling worried about x’. And choose your moments to communicate; it may take a few goes, and that’s okay!
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I need to know more – Learn how to help your teen build coping skills for anxiety.