Cognitive Behavioural Psychotherapist.
Table of Contents
Does your teen have worries that they can’t get out of her head?
You’re worried that your teenager’s anxieties are causing them to have trouble sleeping or irritability, or causing them to act out in other ways?
It’s possible that they’re suffering from anxiousness if this is the case.
CBT can help a teen who has extreme anxiety.
Around 7 percent of children between the ages of 3 and 17 suffer anxiety, according to the Centers for Disease Control and Prevention (CDC) (2021). Unfortunately, since 2003, these numbers have risen (CDC, 2021).
Indeed, a study by Horowitz and Graf (2019) found that anxiety was a big concern for youths aged 13 to 17 and that they struggled with it often.
Regardless of gender, race, or socioeconomic status, this was true. While research has shown that gender and income can help to reduce stress, Academic performance demands, uncertainty about physical appearance, pressure for social approval, and the responsibilities of engaging in multiple extracurricular activities are the chief contributors to this stress (Horowitz & Graf, 2019).
Anxiety can be divided into five categories:
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While we all feel anxiety or concern on a daily basis, the distinction between everyday worries and a diagnosable disorder is the worry’s potential to seriously interrupt daily functioning. This might lead to school refusal, an increase in clinging behavior, increased irritation, or violence in teenagers. Somatic problems, such as a racing heart, stomach aches, or digestive issues, often accompany anxiety, as might seeing your teen “freeze” when confronted with an anxiety trigger. Adolescents who suffer from anxiety may face social implications such as missing out on social activities or being socially excluded as a result of their nervous actions.
It can be beneficial to teach your child to take a breath before responding to their nervous thoughts. This little pause allows for a shift in concentration, allowing the focus to move to something comforting rather than distressing.
Anxious thoughts have less power the less one concentrates on them.
What thoughts should one concentrate on? While simply “thinking cheerful thoughts” isn’t enough, focusing on “more positive” thoughts can be beneficial.
The power of this strategy is on locating a focus that incorporates both helpful and realistic thoughts. For example, “I did, after all, pass my last exam with a good score, and I studied as best I could” (useful and truthful) is more effective than telling yourself, “I’m a literary genius” (helpful, but maybe not true).
Trying to “rescue” their child from nervous suffering is a tough trap for parents to avoid. When it comes to anxiety, “rescuing” your teen may unintentionally perpetuate the worry. If a youngster avoids confronting their anxiety triggers, he or she will not be able to develop the skills necessary to overcome their concerns. Avoiding any dog that comes across your path, for example, eliminates the possibility of meeting a well-behaved dog that could provide you with an experience that defies the “dog = danger” assumption.
Parents can support their children in overcoming anxiety by reassuring them that “while you might not FEEL safe, you are not in any danger” and by allowing them to endure discomfort and uncertainty and come out on the other side. Fortunately, there are a number of other therapies that can be quite beneficial. Many of these strategies are covert, which means your kid can use them at the moment without others noticing.
Mindful Observation is a skill that can help you become more aware of your surroundings. Mindfulness is the practice of being keenly aware/present in the “here and now” of the moment and observing one’s thoughts, feelings, and experiences without passing judgment on them. Mindfulness can assist in shifting one’s focus away from anxious thoughts and toward self-control. Try focusing all of your attention on a single thing in the room or environment. Do this by describing (either aloud or silently) all of the smaller characteristics of an object in your field of vision. Is it, for example, heavy or light? Is it a rough or a smooth surface? Colors? Lettering? Is there a scent to it? The more specific you are, the more your brain will concentrate on that object rather than the worrisome idea.
Scattered counting. Counting in odd numbers. Randomly selecting numbers (out loud or silently) and counting backward in odd numbers ( 49, 47, 45 etc) requires more attention and cognitive energy than simply counting in order (1, 2, 3, 4…) (50, 13, 88, 2, 16…). Again, this diverts attention away from anxious thoughts and toward the task of reciting random numbers, which, will allow the mind to quieten.
Talking back to the negative thought. Recognizing an anxious thought for what it is, a false alarm can help put things into perspective and allow one to challenge the unhelpful thoughts). Giving the negative thoughts a name and shouting (internally) at them is a very powerful way of counteracting them.
The simple act of externalizing anxiety by naming it can help it feel more controllable. It becomes something outside of you, asserting that anxiety isn’t a natural part of who you are and that there’s nothing “wrong” with you. Instead, it is a “thing” that follows you and can be controlled.
The coping techniques listed above can help people cope with anxiety in a variety of ways. To change the course and gain the upper hand against worries that have taken root, it frequently requires time, tenacity, and patience. But the effort is well worth the reward: a life with less anxiety, more confidence, and more freedom.
What are the signs that my teenager may be experiencing anxiety?
A. Signs of anxiety in teenagers may include trouble sleeping, irritability, acting out, school refusal, increased clinginess, somatic symptoms like stomach aches or racing heart, and social implications such as avoiding social activities or being excluded.
How can parents help their anxious teenagers?
A. Parents can support their anxious teenagers by reassuring them, encouraging them to endure discomfort and uncertainty, avoiding rescuing behaviors, and seeking therapies like Cognitive Behavioral Therapy (CBT). Teaching coping strategies like mindful observation, scattered counting, and talking back to negative thoughts can also be helpful.
What coping techniques can teenagers use to manage their anxiety?
A. Teenagers can manage their anxiety by practicing mindfulness techniques like mindful observation, engaging in scattered counting to divert attention from anxious thoughts, and talking back to negative thoughts to challenge them. Externalizing anxiety by giving it a name can also help teenagers feel more in control of their emotions.
Time limited offer
✔️ Receive training in all the major schools of psychology.
✔️ You can do the courses one at a time! You can even gift one to a colleague.
✔️ A Diploma Certificate is awarded for each course successfully completed.
✔️ There is no time limit for completion – take your time and enjoy the learning.
©2023. The Behavioural Training Institute
