All About Teen & Young Adult Anxiety
What is Anxiety?
Anxiety is an emotion characterized by feelings of tension, worried thoughts and physical changes. People with anxiety usually have recurring intrusive thoughts or concerns. They may avoid certain situations out of worry. They may also have physical symptoms such as sweating, trembling, dizziness or rapid heartbeat.
Anxiety can be a typical reaction to stress but for some, anxiety levels can become unhealthy and negatively impact daily life. When anxiety begins to affect daily functioning, it becomes a problem.
According to the National Alliance on Mental Health there are several types of anxiety disorders, including generalized anxiety disorder (GAD), panic disorder and various phobia related disorders. Each type has different symptoms however, all anxiety disorders have one thing in common: persistent, excessive fear or worry in situations that are not threatening.
Generalized Anxiety Disorder
People with GAD display excessive anxiety or worry, most days for at least 6 months, about many different things like personal health, work, social interactions and everyday life circumstances. A teen or young adult with GAD may be anxious about school, the future, their family members or other challenges. They often find it difficult to control their worry, fear and anxiety which can lead to significant life disruptions.
Symptoms include:
Feeling restless, wound-up, or on-edge
Being easily fatigued
Having difficulty concentrating; mind going blank
Being irritable
Having muscle tension
Difficulty controlling feelings of worry
Having sleep problems, such as difficulty falling or staying asleep, restlessness, or unsatisfying sleep
Panic Disorder
People with panic disorder have recurrent unexpected panic attacks. Panic attacks are sudden periods of intense fear that come on quickly and reach their peak within minutes. Attacks can occur unexpectedly or can be brought on by a trigger, such as a feared object or situation.
During a panic attack, people may experience:
Heart palpitations, a pounding heartbeat, or an accelerated heartrate
Sweating
Trembling or shaking
Sensations of shortness of breath, smothering, or choking
Feelings of impending doom
Feelings of being out of control
People with panic disorder often worry about when the next attack will happen and try to prevent future attacks by avoiding places, situations, or behaviors they associate with panic attacks. Worry about panic attacks, and the effort spent trying to avoid attacks, cause significant problems in various areas of the person’s life.
Phobia related disorders
A phobia is an intense fear of, or aversion to, specific objects or situations. Although it can be realistic to be anxious in some circumstances, the fear people with phobias experience is out of proportion to the actual danger caused by the situation or object.
People with a phobia:
May have an irrational or excessive worry about encountering the feared object or situation
Take active steps to avoid the feared object or situation
Experience immediate intense anxiety upon encountering the feared object or situation
Endure unavoidable objects and situations with intense anxiety
There are several types of phobias and phobia-related disorders.
Social Anxiety Disorder:
People with social anxiety disorder have a general intense fear of, or anxiety toward, social or performance situations. They worry that actions or behaviors associated with their anxiety will be negatively evaluated by others, leading them to feel embarrassed. This worry often causes people with social anxiety to avoid social situations. Social anxiety disorder can manifest in a range of situations like school or work.
Teen Anxiety is on the rise. Why?
According to the National Institute of Mental Health 40 Million adults and 32% of teens in the US have suffered from an anxiety disorder in the last year. They also found that teen girls suffer from anxiety disorders more than any other group (38% of female adolescents vs 26% of male adolescents).
Researches aren’t exactly sure why teen anxiety has increased so much but there are a number of factors believed to be contributing. In addition to genetics, brain chemistry, personality and life events, the following are thought to be impacting teen anxiety:
High expectations and pressure to succeed: Teens consistently report feeling pressure to succeed. Surveys show that many young people report comparing themselves to others, feeling pressured to pick a career and overwhelmed by their responsibilities and expectations. High school and college can be overwhelming and kids often experience pressure regarding academics, athletic ability, social situations, and extracurricular engagement. They constantly face competition regarding standardized testing, college admission and career planning.
External influences and fear: Kids have all sorts of access to news and information which can often be negative. Reports of school shootings, terrorist attacks, child abductions…it’s a lot for kids to handle and research has shown a direct correlation between increased media exposure and stress related symptoms in people who closely follow stories of tragic events.
Social Media: Today’s youth is constantly connected to social media. Their self esteem and worldview becomes connected to responses to social media posts. It’s hard for them not to compare their life and social connections to what they see others posting. The impact of social media on stress, self esteem and body image is a common topic brought up by teens and young adults in our groups at Serenity. They often share feeling pressure to portray themselves as positive, successful and attractive.
What can we do to help?
Teen anxiety is at an all time high and seems to be increasing, yet many people don’t get adequate treatment. According to Child Mind Institute untreated anxiety disorders are linked to depression, school failure, risk for suicide and increased risk for developing a substance use disorder. Teens and young adults who suffer from anxiety disorders often find temporary relief through the use of drugs or alcohol. The possibility of addiction increases when youth try to self medicate as a way to minimize anxiety. Early intervention is crucial and treatment can help minimize serious life disruptions and risks for developing other mental health symptoms and/or substance use disorders.
Be aware of the signs of anxiety. Some teens and young adults will openly share about their anxiety but other report making attempts to minimize their mental health symptoms. Here are some signs to look out for:
Recurring fears and worries about routine parts of every day life
Changes in behavioral such as irritability or isolation
Avoiding activities, school or social interactions
Poor school or work performance
Trouble sleeping or concentrating
Substance use or other risky behaviors.
Chronic physical complaints such as fatigue, headaches, or stomachaches
Remember, their feelings are very real to them, even if they don’t make sense to you.
Open discussions/Check ins:
Try starting a discussion by using open ended questions like these:
It’s been a tough year, can you tell me what its been like for you?
What have you found helpful?
What’s been the most challenging for you?
How can I support you?
Resist the urge to offer quick fixes or solutions to their challenges. Just listen.
Empathize with their struggles, validate & normalize.
Provide positive feedback & highlight resilience
Don’t use punishment as a response to anxiety: Punishment is not useful or effective and can worsen anxiety.
Model emotional regulation: Stay calm when your child is anxious, seeing you relaxed may help them calm down. Express compassion and understanding rather than anger or frustration.
Be mindful of your expectations: High expectations can help children reach their potential but they need to be realistic. Remember, kids need time to relax, play and be with friends. These are crucial things for their mental health. If your child is experiencing an increase anxiety it may be time to revisit some of your expectations especially during high periods of stress or anxiety.
Reach out for help: Individual and group therapy is highly effective in treating anxiety. Be sure to normalize asking for help and sharing about thoughts, feelings and experiences. Mental Health professionals can provide anxiety management tools and interventions for you and your child.
General Coping Strategies:
Breathing exercises - take deep breaths, inhale through your nose and exhale through your mouth
Take a break - practice yoga, listen to music, get a massage, go for a walk
Limit caffeine, sugar, and alcohol intake
Exercise
Get creative
Practice mindfulness meditation - try the Headspace app
Avoid procrastination
Be mindful of your sleeping patterns and try to get 6-8 hours of sleep each night
Limit screen time/social media use
Relabel what’s happening and remind yourself the feeling is temporary - “I’m having a panic attack, I’m not in danger and this is temporary”
Challenge negative thoughts - pay attention to your thoughts and write them down to see if they make sense.
Fact check your thoughts - Instead of “I’m going to fail this test” try “I’m nervous but I’m prepared.”
Reach out to a friend or family member
Follow the 3-3-3 Rule - look around and name 3 things you see, then name 3 sounds you hear, finally, move three parts of your body.
Contact a Mental Health professional
If you or your child is having anxiety related issues and/or substance use issues, contact us. We can help guide you through the next steps.