How to Support Your Teenager with Anxiety

Teenage Anxiety Is More Common Than You Think

Adolescence is a time of almost constant and huge change — physically, emotionally, socially, and mentally. Teens are juggling academic pressure, friendship dynamics, identity exploration, and a constant stream of digital pressure from social media. It’s no surprise that anxiety is now one of the most common mental health concerns among teenagers.

As a parent, it can be hard to know whether your teen is just going through a “normal phase” or whether something more concerning is going on. You might notice they’ve become more withdrawn, irritable, or overwhelmed — but not know how to help without pushing them away.

Signs Your Teen Might Be Struggling With Anxiety

Teenage anxiety doesn’t always look like panic attacks or visible distress. In fact, many teenagers internalise and mask their anxiety, making it harder to spot.

Here are some common emotional, physical, and behavioural symptoms to look out for:

Emotional signs:

• Constant worry about school, friends, or the future

• Increased irritability, anger, or mood swings

• Low self-esteem or self-criticism

• Feeling overwhelmed by everyday situations

  
  

Physical signs:

• Frequent headaches, stomach aches, or unexplained tiredness

• Changes in eating or sleeping habits

• Restlessness, fidgeting, or tension

• Panic attacks or shortness of breath

  
  

Behavioural signs:

• Avoiding school, social events, or new situations

• Withdrawing from family or friends

• Procrastination or perfectionism

• Excessive reassurance-seeking or difficulty making decisions

  
  

If your teen is experiencing several of these regularly, they may be dealing with more than just everyday stress.

What Causes Anxiety in Teenagers? Common Triggers

Teen anxiety rarely has one single cause. It’s often the result of a combination of environmental, emotional, social, and biological factors.

Here are some of the most common triggers:

1. Academic Pressure

Fear of failure, high expectations, and school-related stress are major contributors to teen anxiety — especially in high-achieving or perfectionist teens.

2. Social Media & Body Image

The constant comparison on social media platforms can damage self-worth and heighten feelings of not being "good enough."

3. Friendship Issues or Bullying

Changes in social groups, exclusion, or online bullying (cyberbullying) can have a profound emotional impact and are difficult to escape.

4. Family Conflict or Change

Parental arguments, divorce, illness, or instability at home can create a sense of insecurity that fuels anxiety.

5. Hormonal & Brain Changes

The teenage brain is still developing, particularly in areas that regulate emotion and decision-making. Hormonal shifts during puberty can intensify emotional responses and make teens feel overwhelmed.

6. Unresolved Trauma or Past Experiences

Sometimes anxiety stems from past events that haven’t been fully processed — even things that may not seem significant to adults can leave a lasting impression.

What Makes Supporting Teens Challenging?

Just about everything!! 😁 As a parent myself, I know how difficult it can be.

Teenagers often don’t have the emotional language to express what they’re feeling. Anxiety might show up as anger, resistance, or apathy, which can be misread as laziness or defiance.

They may also:

• Feel ashamed or embarrassed about their anxiety

• Worry about being misunderstood or judged

• Be highly sensitive to how others perceive them

• Crave independence but still need support

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That’s why it’s so important to try to respond with empathy, curiosity, and patience — even when their behaviour is confusing or frustrating and you feel at the end of your tether.

How You Can Support Your Teen With Anxiety

Supporting your teenager doesn’t mean having all the answers, or not picking them up on their behaviour — it means providing a safe space and a listening ear as they figure things out.

Here are practical, research-based ways to help:

1. Normalise Their Feelings

Let them know it’s okay to feel anxious — that it’s a normal response to stress, and they’re not “weak” or “broken.” Say things like:

“It’s okay to feel overwhelmed sometimes. I’m here for you, no matter what.”

2. Create a Safe Space to Talk

Make regular, low-pressure opportunities to connect — like chatting during a drive, on a walk, or while doing something together. Avoid interrogating or pushing too hard.

Use open-ended questions like:

• “What’s been feeling too much for you lately?”

• “If your anxiety had a voice, what would it be saying?”

• “Is there something you wish people understood better about how you feel?”

  
  

3. Avoid Dismissing or Minimising

Well-meaning comments like “You’ve got nothing to worry about” or “It’ll be fine” can feel invalidating. Instead, acknowledge their experience and offer reassurance.

Try:

“That sounds really tough. I can see why you’re feeling pants.”

4. Empower Them With Tools

Help your teen build emotional regulation skills — not by lecturing, but by modelling and guiding. Introduce techniques like:

• Breathing and grounding exercises

• Journaling

• Movement (e.g., walking, dancing, sport)

• Creative outlets like art, music, or acting

  
  

Science-Backed Support That Works for Teens

Here’s how I work with teenagers, drawing on my years of experience working in schools and as a parent, using safe, effective methods tailored to their unique needs.

Coaching with Emotional Awareness

Coaching-style conversations that feel empowering, not clinical. I help them build self-awareness, confidence, and emotional resilience — meeting them where they are, with no pressure to perform or “fix” themselves.

EFT (Emotional Freedom Techniques)

EFT, also known as “tapping,” is a powerful tool that helps regulate the nervous system, release emotional tension, and reduce the intensity of anxious thoughts. It’s gentle, non-invasive, and ideal for young adults who may struggle to open up verbally.

Hypnotherapy for Deep Change

When appropriate and with full consent, I offer gentle hypnotherapy to access the subconscious beliefs driving anxiety. This can be especially helpful for teens stuck in overthinking, self-doubt, or shame.

A Safe Online Space They Can Control

All sessions take place online in a private, secure setting, where teens can talk from their own home — no travel, no clinical waiting rooms. This reduces anxiety and gives them control and choice about how they engage.

Why Online Support Works So Well for Teens

Many teens actually prefer online sessions because it feels less intimidating and more comfortable. It also:

• Fits easily around school schedules

• Removes the need for awkward in-person conversations

• Allows them to communicate in ways that suit them — even if they’re shy or introverted

• Helps build rapport in a non-judgemental, calm space

  
  

I take the time to build trust and always work at their pace — with plenty of check-ins and reassurance along the way.

When to Seek Professional Support

If your teenager’s anxiety is:

• Interfering with their daily life

• Leading to panic attacks or avoidance

• Affecting their health, school performance, or relationships

• Causing them distress they can’t manage on their own

...it’s time to consider working with a qualified anxiety specialist.

You don’t need to wait for things to get “bad enough” — early intervention leads to better outcomes and helps your teen feel seen and supported before anxiety takes a deeper hold.

You’re Doing Better Than You Think

Watching your child struggle is heartbreaking and frustrating — especially when you feel helpless. But just by reading this, you’re taking action and showing your love and commitment to their wellbeing.

You don’t need to “fix” your teen, they're not broken. What they need most is someone who sees them for who they are right now. Accepts them, believes in them, and stands beside them without judgement as they find their way through.

Ready to Get Your Teen Support in a Safe, Empowering Way?

If your teenager is struggling with anxiety, confidence, or emotional overwhelm, I’m here to help.

I offer 1:1 online sessions for teenagers aged 13–19

Sessions are relaxed, confidential, and tailored to their needs

I use a combination of coaching, EFT, and gentle hypnotherapy to support deep emotional change

We move at their pace and give them tools they can easy integrate into their life.

➡️ Book a free consultation call today to chat about how I can support you and your teen.

Chris.

https://www.essexanxietycoach.org.uk/