How to Help Your Teenager with Anxiety
Teen anxiety is on the rise—and as a parent, it can be heartbreaking to watch your child struggle. Whether it shows up as irritability, withdrawal, perfectionism, or sleep issues, anxiety in teens is a real and growing challenge. The good news is, your support makes a huge difference.
In this post, we’ll cover how to help a teenager with anxiety, including understanding the root causes, offering practical ways to support their mental health, and how teen counseling can help.
Why Are Teens So Anxious Today?
Teenagers today face a world very different from the one most parents grew up in. Increased academic pressure, nonstop digital communication, social media comparison, and an over-packed schedule all contribute to rising stress levels. Add in a global climate of uncertainty, and it's no wonder that teen anxiety has become one of the most talked-about mental health issues in recent years.
Understanding the causes of your teen’s anxiety and stress is the first step to helping them.
Top 5 Common Causes of Teen Anxiety
Here are the most common sources of anxiety in teenagers:
1. Academic Pressure
Teens today often feel an intense pressure to succeed—whether it’s getting top grades, preparing for college, or managing a demanding class schedule. Fear of failure or disappointing parents can drive anxious thoughts and feelings.
2. Social Challenges
Navigating friendships, peer groups, and social status can be overwhelming. Fear of rejection, bullying, or not fitting in can deeply impact a teen's mental health. The nonstop access to social drama that occurs on their phones can make their social lives way more complex to navigate. It can also lead to teens saying meaner things online than they ever would in person. These elements turbocharge teens' focus on their social lives because they fear they must constantly monitor their online interactions or risk being shamed socially at school. The non-stop experience gives them no breaks to step away and experience their lives that are separate from their school world.
3. Social Media and Screen Time
While social media helps teens stay connected, it also promotes unrealistic comparisons. Constant exposure to curated images can distort reality, making teens feel "less than" or anxious about their appearance, lifestyle, or popularity. It is also now a proven fact that social media creators have tapped into the dopamine delivery system of all humans to increase viewer time and clicks. This need for more frequent dopamine hits has made your teen an addict, and their whole system may not know how to find ease without the clicking and scrolling. This alone creates anxiety.
4. Overscheduled Lives
Between school, extracurricular activities, part-time jobs, and social events, many teens are constantly on the go. Lack of downtime can lead to burnout, which fuels anxiety. Fears that they won’t get into a good college often drive teens to take on too many high-demand classes and extracurriculars, which leaves them little time to sleep or process all that is happening in their lives.
5. Sleep Deprivation
Teenagers need 8–10 hours of sleep a night—but most aren’t getting it. Lack of sleep can increase irritability, reduce coping skills, and worsen anxious thoughts. If your teen is dealing with an overscheduled life, then their sleep is definitely taking a hit. They may also need help getting back on a healthy sleep schedule. They may need a new sleep routine or aid to help. Discuss this with your primary doctor.
How to Help a Teenager with Anxiety
Helping your teen starts with listening. You don’t need all the answers—just being present and supportive goes a long way. Here are practical steps to take:
1. Create a Safe Space to Talk
Avoid jumping in with solutions right away. Ask open-ended questions and show that you’re there to listen without judgment. Keep in mind that it may take multiple conversations to get to the heart of what they’re feeling.
Try asking:
“What’s been stressing you out lately?”
“How do you feel when you're at school/in your friend group/online?”
2. Help Them Learn Coping Skills
Teach your teen healthy ways to manage anxiety:
Deep breathing or mindfulness exercises
Regular physical activity
Journaling their thoughts
Limiting social media time
Setting realistic goals and expectations
3. Support Healthy Routines
Encourage habits that promote teen mental health:
A consistent sleep schedule
Nutritious meals
Time outdoors and breaks from screens
Balanced schedules with built-in downtime
4. Normalize Talking About Mental Health
Let your teen know that anxiety is common and nothing to be ashamed of. Share your own experiences with stress to help them feel less alone.
5. Know When to Seek Professional Help
If your teen’s anxiety is interfering with daily life—school, relationships, or their mood—it might be time to consult a teen therapist or mental health professional. Teen counseling can provide teens with tools and support tailored to their unique needs.
Final Thoughts
Supporting a teenager with anxiety isn’t always easy, but your compassion and consistency can make a huge difference. Start with small, meaningful conversations. Help them build healthy routines and develop tools to manage stress. Most importantly, remind them they’re not alone—and neither are you. At Shade Tree Family Counseling, we’re here to walk alongside you and your teen with care, understanding, and proven strategies for lasting support.
How Parents Can Support Teens Struggling with Anxiety Through Teen Counseling in Salt Lake City, UT
If your teen is overwhelmed by anxiety, you don’t have to face it alone. Many families find that teen counseling in Salt Lake City, UT provides the guidance and tools their child needs to feel more confident and supported. At Shade Tree Family Counseling, we specialize in helping teens and parents navigate these challenges with compassion and proven strategies. Follow these three simple steps to get started:
Schedule a free 15-minute consultation to see if Teen Counseling is right for your child.
Begin meeting with a skilled teen therapist.
See your teen begin to thrive!
Additional Services Offered at Shade Tree Family Counseling
At Shade Tree Family Counseling, we’re here to support your entire family’s journey toward healing and connection. In addition to helping your teen cope and overcome their anxiety and stress through teen counseling, we also offer EMDR Trauma Therapy for those working to heal from past trauma, Family Counseling to strengthen relationships, and Teen Group Therapy for teens who benefit from connecting with peers facing similar challenges. If you want to learn more about teen counseling, check out our blog for helpful insights and resources!