By Elaine M. Romero, LMFT, Owner & Clinical Director of Safe Harbor Counseling Center
You are sitting in class before a test. Your chest tightens, your palms are sweaty, and you feel like you might throw up. What the heck is going on? You may wonder if you are going crazy!
Or maybe you feel unsettled all the time, always tense and unable to shake it. Maybe you feel like people are constantly watching and judging you. Or maybe you have intrusive thoughts that upset or rattle you. You may be dealing with some form of anxiety.
Anxiety is a common and natural response to stress and life. But when it becomes overwhelming and doesn't go away, it can get in the way of daily life and well-being. Teens are especially likely to struggle with anxiety because of the pressures they face, including school, friendships and planning for the future.
What is anxiety?
Anxiety is more than feeling stressed or worried. An anxiety disorder involves worry or fear strong enough to interfere with daily activities. For middle and high school students, these feelings are often tied to schoolwork, relationships and the challenges of growing into adulthood. There are actually several different types of anxiety.
Signs and symptoms of anxiety
Recognizing the signs is the first step in managing anxiety. Common signs include:
Excessive worry or fear
Feeling agitated or restless
Trouble concentrating
Fatigue
Irritability
Sleep problems
Avoiding situations that cause anxiety
Anxiety in teens by the numbers
27.3% of American adults have anxiety problems, with a significant portion of this group being young adults and adolescents.
41.7% of young adults (ages 18 to 29) struggle with anxiety.
9.4% of children in the U.S. have anxiety, with a notable increase during the teen years.
70% of high school students consider anxiety and depression major problems, according to a 2018 Pew Research Center survey.
61% of students say the main pressure they face is academics and getting good grades, which can add significantly to anxiety.
Tips for students
Mindfulness and relaxation. Deep breathing, meditation, tapping and yoga can calm your body and focus your mind. Check out the Calm app!
Time management. Managing your time well can ease the pressure of deadlines and homework, reducing stress and anxiety.
Physical activity. Regular exercise is a powerful stress reliever. It can improve your mood and self-esteem and reduce symptoms of anxiety and depression.
Healthy choices. A balanced diet, enough sleep, and less caffeine and sugar help keep your mood and energy steady, which contributes to lower anxiety.
Get support. Talk to friends, family, a teacher, a youth pastor or a therapist for emotional support and practical advice on managing anxiety. Asking for help is a sign of strength, not weakness. If you are spiritual, pray about it! Inviting God to be near when you are anxious always helps.
Limit screen time. Too much time on devices, especially social media, can increase anxiety and loneliness. Setting limits on screen time can help improve your mental well-being.
Do things you enjoy. Hobbies that bring joy and relaxation give your mind a break and a sense of accomplishment and satisfaction.
Teen counseling in Temecula and online
You don't have to figure this out alone. At Safe Harbor Counseling Center, our therapists help teens and pre-teens understand what they are feeling and learn research-based tools that work. We offer teen counseling in person in Old Town Temecula and online anywhere in California, and parents are part of the process.
Call 951-252-8411 with questions, or read more about counseling for kids and teens.