About 25% of all teens suffer from stress and anxiety in the United States. While every young person feels nervousness or discomfort from time to time, an anxiety disorder is something altogether different. Severe anxiety can interfere with a child’s schoolwork, relationships, and health.
Fortunately, there are ways to help manage anxiety in teenagers. Here are signs to look for, as well as actionable steps to take to help your child get some relief.
Anxiety in Teens: More Than Just Typical Worries
You likely have vivid memories of teenage life, including the ups and downs that come with puberty, forming new friendships, and navigating the changes. These are normal challenges that everyone goes through in some form or another.
However, for those 25% of teens, anxiety is more than just standard teenage worries. Fear and nerves become a central part of a their life and mental health experts say it’s important to get help and address the problem as soon as possible.
Pay Attention for Common Signs
One way parents can help their kids is by learning to recognize anxiety symptoms in teens. As Kids Health explains, it’s normal for teens to worry occasionally. “Anxiety is a natural human reaction that involves the mind and body. It serves an important basic survival function: anxiety is an alarm system that is activated whenever a person perceives danger or threat.”
In some people, however, this alert system is activated even when there is no true danger present. For teens with an anxiety disorder, their mind can feel like danger is lurking around every corner. Living in a heightened state of vigilance can be exhausting, and can lead to problems at school, home and in social settings.
The symptoms of anxiety in teens can vary, but some of the most common anxiety symptoms include:
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Panic, fear and a sense of uneasiness
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Difficulty with sleep
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Inability to stay calm
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Cold sweats
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Numb or tingling hands and feet
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Shortness of breath
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Heart palpitations
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Dry mouth
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Nausea
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Tight or tense muscles
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Dizziness
Teens with anxiety might also continuously check and double checks that they did something correctly, such as repeatedly going back over a chore or test.
In some cases, anxiety can be so pervasive that it prevents a teen from socializing with friends or functioning in everyday situations. Teens who deal with frequent anxiety may even become depressed. Their grades might suffer, and they might have difficulty getting enough sleep at night.
How Parents Can Help Manage Anxiety in Teens
According to the Anxiety and Depression Association of America (ADAA), anxiety and sleep disorders frequently go hand in hand. If a teenager has anxiety, they could also suffer from sleep disturbances like restlessness and insomnia. For some kids, insomnia can even lead to increased anxiety, which is why the ADAA says it’s sometimes difficult to determine which disorder occurs first.
The ADAA recommends several different potential treatments for anxiety. Before starting any kind of treatment for your teen, it’s important to speak to your doctor first. Possible treatments for anxiety in teens include:
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Meditation: Even simple deep breathing exercises may help reduce anxiety and help teens manage their symptoms. According to the Cleveland Clinic, just 15 minutes of meditation a day for three weeks can make a teen’s brain more responsive, less reactive and less prone to anxiety.
- Regular Exercise: According to the ADAA, there is a strong link between exercise and reduced anxiety, and you don’t even have to do grueling or lengthy workouts to see the benefits. As the ADAA states, “Scientists have found that regular participation in aerobic exercise has been shown to decrease overall levels of tension, elevate and stabilize mood, improve sleep, and improve self-esteem. About five minutes of aerobic exercise can begin to stimulate anti-anxiety effects.”
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Making a To-do List: It’s easy for teens to feel overwhelmed by the demands of home life, school, and extracurricular activities. Prioritizing tasks and setting clear goals can help kids tackle challenges one at a time rather than attempting to solve everything at once. These organizational skills are also good practice for later in life, for college or the workplace.
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Listening to Music: If your child enjoys music, use it! Research has shown that music can have a soothing effect on anxiety and other mental health disorders. In fact, music is such an effective form of therapy for anxiety sufferers that researchers in the UK studied which song works best for reducing anxiety up to 65%.
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Redirecting Anxiety: For some, releasing nervous energy also releases anxiety. If your teen suffers from anxiety, try taking walks together or asking them to help you around the yard. They might also enjoy volunteering in the community. Many pet shelters offer volunteer opportunities for young people, and working with animals has been shown to reduce stress and lower blood pressure.
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Talking: It’s important for parents to talk with their kids about how they’re feeling. When teens know they can go to their parents for help, they’re generally more willing to speak up when something is bothering them. Teens with anxiety may also benefit from talking with a therapist or counselor.
- Getting Better Sleep: If your teen suffers from anxiety, experts say you should try to make their sleep environment as inviting as possible. Make sure their bedroom is quiet, dark and uncluttered. A healthy sleep environment can go a long way toward improving sleep quality and duration. The National Sleep Foundation (NSF) recommends:
- Six-11 years: nine-11 hours/night
- 14-17: eight-10 hours/night
Can a Weighted Blanket Help Your Teen?
As research shows, there is a strong correlation between anxiety and poor sleep. For teens, sleep is particularly critical but NSF found just 15% of teens say they get a minimum of eight hours. When teens skimp on sleep, they can develop a range of health problems, including mood disorders, lack of impulse control, and increased aggressiveness.
Fortunately, a weighted blanket may be able to help with both conditions. Our Luna weighted blankets are designed with non-toxic, medical grade glass beads sewn into our high-quality fabric grids. With this construction, the beads evenly disperse weight throughout the blanket which provides a relaxing, therapeutic effect when layed across the body.
How Do Weighted Blankets Provide Relief?
Weighted blankets induce calming effects by providing a type of therapy called deep pressure touch stimulation. This is a modality many therapists use or suggest for their clients who suffer with anxiety, racing thoughts, etc. Weighted blankets provide gentle pressure that feels like being wrapped in a big hug. In fact, researchers have also found that hugging produces oxytocin ("good chemicals") in the brain, which can make you feel calmer and more relaxed.
Order a Luna Weighted Blanket Today
If your child or another teen in your life deals with anxiety, a weighted blanket could be a fantastic tool to keep on hand. Not only does it provide relief in extra heightened moments, but it also can help induce a deeper night of sleep. Win- win.
Our Luna weighted blankets are made with the highest-quality materials and come in great colors and multiple textures so you and your teen can choose one they’ll love. Check out our best-selling Classic Cotton Weighted Blanket for your teen with anxiety. For an extra soothing feel, your teen with anxiety may also really love our Cooling Bamboo Weighted Blanket!
Editor's Note: The content on this website is not intended as a substitute for medical advice. Talk to your doctor or healthcare provider before undertaking any type of therapy or treatment.
