Anxiety Activities for Teens
Anxiety disorders often begin in the teen years as schoolwork becomes more difficult, responsibilities increase, and the pressure to fit in with peers intensifies. While many teens are able to deal with these multiple stressors, others will develop an inordinate amount of uncontrollable anxiety. For some teens, anxiety disorders appear without obvious stressors. Parents should be alert to the symptoms of teen anxiety so that professional help can be sought.
Fast Heart Rate
Anxiety and negative thoughts produces many physical symptoms, a fast heartbeat being one of the most common. Often, the adolescent is aware of her heart beating forcefully and fast, which increases her mental anxiety.
Rapid Breathing
The adolescent with anxiety often exhibits rapid breathing that is apparent to others. This type of breathing is usually shallow, but can become deep and gasping if the anxiety is severe. The teen may complain that he feels he is smothering. Teens who are attempting to hide feelings of anxiety may loudly, deeply exhale. Mindfulness practices can serve as a powerful tool in reducing anxiety and promoting a sense of calm in the present moment without the help of mental health practitioners.
Fullness in Throat
The teen experiencing anxiety may complain of a feeling of fullness in the chest or throat. In a severe level of anxiety, this may manifest as a choking sensation.
Trembling Hands
Most people recognize trembling hands as a sign of anxiety. The anxiety level may also affect the legs. In severe anxiety, the teen may shake all over or have muscular twitches.
The condition can manifest in various physical symptoms, including trembling or shaking hands. When someone experiences anxiety, their body's stress response is activated, leading to a release of stress hormones like adrenaline. These hormones can cause physical manifestations, such as increased heart rate, sweating, and muscle tension, including trembling hands.
Lightheadedness
A teenage anxiety sufferer occasionally complains of lightheadedness. He may grab for something sturdy to hold on to, or avoid standing up until the sensation passes. He may feel as though he is about to pass out and appear quiet and pale.
If you know your teen suffers in this way think about how they are getting to college/school and back as public transport can make this worse. Can you pack them snacks or juice which will
Muscular Tension
The feeling of anxiety often causes muscular tension, especially throughout the shoulders, neck and back. An adolescent experiencing recurrent anxiety may describe having muscle aches or soreness that is unrelated to physical activities.
Sweating
Anxiety causes some teens to perspire, regardless of ambient temperature. If the anxiety is relative to a particular event, such as taking a test or giving a speech, the hands may become cold and clammy.
Excessive Tiredness
"Psychiatric Mental Health Nursing" explains that excessive tiredness may indicate long-standing anxiety. The adolescent may become easily fatigued, but have difficulty sleeping at night due to an inability to relax.
Upset Stomach
An anxious teen who is unaware she has an anxiety disorder may instead notice that she often has an upset stomach. Often, this is recurrent and may have developed during the elementary-school years. A feeling of nausea may limit the types of foods she eats. A teen who cannot eat breakfast or lunch during the school week, but does eat dinner, should be examined for possible anxiety.
Anxiety can be disruptive and prevent a person from doing all of her daily activities. If a person has an anxiety disorder, like generalized anxiety disorder (GAD), then she may undergo therapy and/or medication to help her cope with her symptoms. Even if a person does not have access to antianxiety medication or a therapist, coping strategies are available to reduce the amount of anxiety in your life.
Diet Changes
While a change in diet will not prevent an anxiety disorder, it can help raise the patient's mood and give him energy. Certain foods can increase the amount of serotonin produced in the brain, a neurotransmitter linked to mood. These include foods that are rich in carbohydrates, like breads, or in tryptophan, like nuts, cheese, milk, bananas and soy. A person prone to anxiety should also avoid caffeine and alcohol as these can trigger anxiety attacks.
Relaxation Techniques
If the source of the anxiety is stress from work or school, relaxation techniques may help the person cope with the symptoms. The person can start by setting time aside for herself. If the cause is from taking on too much work, she can try to delegate tasks to other people to lighten her workload. Using certain activities that help the person calm down and release excess stress, such as controlled breathing, visualization, mindful meditation and progressive muscle relaxation. Engaging in fun activities can be one of the best ways to distract from anxious thoughts and promote positive outcomes. All of these techniques have the person focus on herself and diverting attention away from the causes of anxiety.
Exercise
Exercise is another anxiety coping mechanism that can help diffuse excess stressful situations. Helpguide.org states that physical activity should be done for at least 30 minutes a day, three to five times a week, to help with anxiety and stressful times. If the person is not accustomed to exercise, he should start out slow, such as walking instead of running. Even breathing is sometimes enough. Engaging in relaxation techniques, such as deep breathing exercises, can help individuals in their teenage years calm their anxious feelings and promote a sense of tranquility.
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Distraction
When you are feeling anxious about something, stop what you are doing and focus your attention on something else. For example, read a magazine or watch a TV show that interests you. Do anything that will take your mind off of what you are worrying about.
Avoidance
Stay away from drugs, stimulants and any other bad habit that can cause a mind-altering effect. Examples are coffee, cigarettes, energy drinks, alcohol, and illicit drugs. These can make you more restless, nervous, irritable, and they can also affect your sleep patterns.
Socialize
Alienating yourself from friends and family can cause you to think about your situation even more and exacerbate your anxiety. Talk to friends and family members often to create a diversion from your anxiety and to communicate with them about your problems.
Groups
Support groups can be an effective way to talk to other people who are struggling with anxiety as well. You can share similar experiences and give and receive feedback.
Massage
A massage therapist uses fingers, hands, and fists to work out sore muscles and knots that might have developed due to prolonged stress. See a massage therapist to help reduce your anxiety and get into a more relaxed frame of mind.
Yoga
Yoga is a mind/body exercise that involves holding various positions for a set amount of time. When you perform yoga, you need to concentrate and breathe deeply, which can take your mind off of what is bothering you and help you relax. Look for yoga classes at your local gyms or get a DVD and practice at home.
IMAGE CREDIT: UNSPLASH
Anxiety is a feeling that has both positive and negative aspects. While it can serve as motivation and prompt appropriate responses in dangerous situations, high levels of anxiety can disrupt daily life. Anxiety relief techniques can help individuals maintain a sense of calm and develop better coping skills.
Incorporating these strategies into everyday life and social situations can be a great way to manage social anxiety. Whether it's through therapy, relaxation techniques, exercise, distraction, or socializing, there are numerous options available. Additionally, support from mental health professionals, such as therapists and counselors, can provide valuable guidance and help tailor treatment to individual needs. Taking the first step towards seeking professional help is crucial in addressing anxiety and its impact on mental health.
Remember, anxiety disorders and panic attacks are common in young people, and you are not alone in dealing with them. With the right tools, support, and coping mechanisms, it is possible to effectively manage anxiety and lead a fulfilling life.
*Anxiety disorders are the most common mental health condition to affect teenagers. At age 13, about 8% of the U.S. teens have a diagnosable anxiety disorder. By 18, up to 15% of all teens experience symptoms of a clinical anxiety disorder.*
**Anxiety disorders cut across all demographics―suburban, urban, and rural. They affect those who are college-bound and those who are not.
In conclusion, anxiety is a common issue among teenagers and young adults, but there are many effective techniques, coping mechanisms, and professional resources available to manage and overcome anxiety triggers.
We’ve found understanding the condition in our child really helps both of you. Great books on this subject are:
Helping Your Child with Worry and Anxiety by Ann Cox
Helping Your Child with Fears and Worries by Cathy Creswell
Another book which really made us understand depression and anxiety and has practical tips for managing these in adults and children was the guide by Ruby Wax called A Mindfulness Guide for the Frazzled. I was very surprised that this was by far one of the most useful things I’ve read and I still use the tools with my children.
Online programs
There are also programs out there to help. One of these is Mindscreen, which I can recommend as we have used the ‘Full Mindscreen Experience’.
Their program helps children aged 11 upwards to recognise their skills, interests, talents, and strengths. In addition, it provides the parent with tools and step-by-step guides so you can support your teen to develop their self-awareness, self-belief, and self-confidence.
One activity that really hit home with this was how we develop negative assumptions based on single events. This then becomes a bigger problem in our minds and we expect the negative experience to happen again and again. We expect the pattern and that we won’t be able to react differently. The activity explains very clearly what your mind is doing and how to learn to identify this yourself. It’s so beneficial to everyone, not just teens.
By recognizing symptoms, knowing it’s ok to be seeking help and implementing strategies. From relaxation techniques in a difficult situation or positive activities you’ve learnt work for you or your teen. Individuals can successfully navigate their anxiety attack, anxious feelings and promote better mental health.
The main thing is not to ignore it. Anxiety, if not tackled, can have long term impacts on your body. Although it’s hard to think that your teen may feel this way and you could hope it’s ‘just another phase’ it’s better to address this problem head on.
Luckily now there is so much more information and support out there. Even if one type of treatment such as counseling doesn’t suit your child; something else will. From time outdoors or exercise to CBT therapy. There are lots of options out there and one of them will suit your teen’s character.