Anxiety among teenagers is becoming increasingly common, and while some level of stress is a natural part of adolescence, chronic or overwhelming anxiety can deeply affect a young person’s wellbeing, school performance, relationships, and self-esteem.
As a parent or carer, your role is vital. You don’t need to have all the answers or act as a therapist, but you can make a positive impact by looking for the signs and knowing how to respond.
Understanding teen anxiety
Anxiety is a normal response to stress or perceived danger. But when anxiety becomes persistent and interferes with daily life, school, sleep, or friendships, it may signal an anxiety disorder.
Common signs of anxiety in teens:
Frequent headaches or stomach aches with no medical cause
Avoidance of school, social events, or specific activities
Irritability or mood swings
Excessive worry or catastrophising
Trouble focusing or sleeping
Perfectionism or fear of making mistakes
It’s important not to dismiss these behaviours as “just teen drama” or “a phase.” Early support can prevent long-term mental health challenges.
How parents/carers can help
Create a safe, supportive environment. Teenagers need to feel emotionally safe to talk about their struggles. You can build trust by:
Being approachable and non-judgmental
Listening more than you speak
Validating their feelings (“That sounds really hard” vs. “You’ll be fine”)
Let them know it’s okay not to be okay, and that they don’t have to face things alone.
Help teens learn to name and manage anxiety
Many teens struggle to articulate what they’re feeling. Help them recognise when anxiety is at play by saying things like: “It sounds like you’re feeling anxious about that test. Want to talk through what’s on your mind?” Or
“Your body might be reacting to stress. Let’s take a few deep breaths together.”
Introduce them to basic coping strategies:
Deep breathing
Journaling or creative outlets
Physical activity
Grounding techniques (like the 5-4-3-2-1 method)
Encourage experimenting with different tools to see what works best for them.
Practice calm behaviour and self-care
Teens are influenced by the adults around them. If they see you managing stress in healthy ways, they’re more likely to do the same. Try to:
Stay calm during difficult conversations
Talk openly about managing your stress
Show that it's okay to ask for help
Normalise mental health as a part of overall health.
Limit pressure without lowering expectations
Anxiety often stems from perfectionism or fear of failure. Support teens in setting healthy, realistic goals and remind them:
That effort matters more than perfection
That it’s okay to make mistakes and learn from them
That their worth is not tied to grades, performance, or popularity
At school, this may look like allowing flexibility when possible. At home, it may mean focusing more on progress than results.
Watch out for red flags
While occasional anxiety is normal, there are times when professional support is essential. Be on the lookout for:
Anxiety that interferes with daily life for more than two weeks
Panic attacks or extreme avoidance
Self-harm or talk of hopelessness
Major shifts in personality or behaviour
In these cases, encourage or help facilitate a visit to your GP. Early intervention can be life-changing.
Encourage (but don’t force) communication
Pushing a teen to “open up” can backfire. Instead:
Be present and available without pressure
Use car journeys, shared activities, or casual moments to catch up
Let them know you’re always there to listen, no matter what
Sometimes, just knowing someone cares and won’t judge them is enough.
Final thoughts
Helping teens manage anxiety doesn’t mean removing all their stress it means helping them develop the tools, resilience, and support to face it.
Whether you’re helping them through an anxious moment at home or school, your role matters deeply. You don’t have to fix everything; just showing empathy and consistency can be a great support.
If you're concerned about a teen's mental health, consult with a GP. It’s always okay to ask for help.