Anxiety Coping Skills for Teens: Types, Tools & How to Begin

Why Do Teens Experience Anxiety?

Unique challenges during adolescence such as body image concerns, bullying, risky behaviors, or identity exploration can contribute to anxiety. Social media has a huge impact on teen mental health, often intensifying stress through cyberbullying or exposure to unrealistic images and curated lifestyles.

Anxiety in teenagers can manifest through symptoms like difficulty sleeping, frequent stomach aches or headaches, irritability, difficulty concentrating that can affect school performance, or avoidance of activities such as extracurriculars or classes.

Why Are Anxiety Coping Skills for Teens Important?

Anxiety coping skills for teens allow them to deal with the unique challenges they face, as well as the overwhelming emotions that come with them, thereby reducing other emotional distress and trauma that can come with these experiences. Using these skills effectively has a role in fostering emotional resilience, reducing stress, and promoting overall well-being.

8 Anxiety Coping Skills for Teens

Teens can use practical coping skills tailored to their needs and experiences that focus on empowering them to manage anxiety effectively. These anxiety coping skills need different needs, like reducing physical symptoms of anxiety, interrupting constant worry thoughts, reducing irritability and feeling on edge, and connecting with a support network when in need of help.

Here are eight anxiety coping skills for teens:

1. Mindfulness Techniques

Mindfulness for anxiety involves paying attention to the present moment without judgment. Research supports its effectiveness in reducing anxiety symptoms in teens.¹ Techniques like diaphragmatic breathing and guided imagery meditation can be practiced at home or with the help of a therapist trained in mindfulness-based cognitive therapy (MBCT).

2. Stress Management Strategies

Stress is common for teens, and teens with anxiety may be experiencing stress that is overwhelming. While stress may sometimes be unavoidable, like before an important test, there are things we can do to navigate it well. Using activities like exercise to burn off anxious energy or journaling one’s anxious thoughts can be effective ways to cope with anxiety.

3. Support Systems

Building a support system can help with teenage anxiety by offering a team of individuals who can be open and honest about their experiences and ask for help with safety when needed. An effective support system is a blend of formal support, like a therapist or psychiatrist, and informal support, like family and friends.

Building a support system can involve having open communication with one’s parents, beginning therapy and seeking guidance from a school counselor, or meeting friends through clubs or sports at school or in the community.

4. Social Media Breaks

A lot of teens may find that some of their stress comes from online, whether it be through bullying, peer pressure, “FOMO,” or body image messages. Taking a break from social media may be helpful for some teens

A social media break can be a set time, such as for a week, where they instead engage in other activities such as reading, creative projects, or other responsibilities. Some teens may want to explore how they are using social media and see if changes can be made, such as following accounts that align with personal interests or goals.

5. Planning Ahead for Stress

There are some things a teen deals with in daily life that cause stress that must be navigated through, such as taking exams, applying for college, or managing a part-time job on top of school. Teens can identify these moments of high school, such as during midterms, and use a cope-ahead plan to get through the stress effectively.

Cope-ahead plans can include self-care routines for teens, such as sleeping or exercising, and joyful activities, such as spending time with friends. They would also include using support systems like parents, counselors, and teachers to lean on for additional support. For example, telling parents when stressful things are coming up to ask for help or booking an extra therapy session. The goal is to come out the other side of the stressful event without feeling overwhelmed by anxiety.

6. Cognitive Restructuring

Cognitive restructuring is a collection of skills focused on identifying unhealthy thought patterns that influence emotions like anxiety and changing the thought to something more helpful. It involves learning to identify negative thoughts, develop positive affirmations, and reframe stressful situations.

7. Distress Tolerance Skills

For anxiety-inducing situations that cannot be changed, distress tolerance can be most effective as it allows a teen to hold space for their emotions without engaging in harmful or impulsive behavior that can make the situation worse.

Skills can include the S.T.O.P. skill, which is taking a pause to consider the situation you are in and deciding the best course of action to follow that will take you closer to your goal; A.C.C.E.P.T.S. skills, which includes using distraction effectively not to get lost in ruminating thoughts and overwhelming emotions; and I.M.P.R.O.V.E. skill, which encourages teens to remember different actions that can improve a moment, such as prayer or encouragement.

8. Breathing Exercises

Physical symptoms of anxiety can include rapid and shallow breathing, as well as hyperventilating. Practice breathing exercises for anxiety to soothe this physical response to anxiety and thereby cope with the emotion more effectively.

There are different breathing exercises to do the trick, but the goal is to establish a deep and rhythmic pattern to breathe. Box breathing is used a lot by therapists working with teens. It includes breathing in through your nose to the count of four, holding the breath to the count of four, using your stomach to push the air out of your mouth to the count of four, and holding the exhale to the count of four. Four sides of the breath make a box.

When Should a Teen Use Coping Skills for Anxiety

Different situations can call for the use of different coping skills for anxiety. For example, a teen may have performance anxiety before an important test or sporting event. Using cognitive restructuring to challenge negative self-talk, such as thoughts stating, “I can’t do this,” may be the best fit. In other situations, teens may feel very anxious waiting for exam results or a final score to generate, and therefore, a skill based on mindful distraction may be effective in preventing ruminating.

Signs that a teen should use their coping skills for anxiety include:

• Increasing worry that situations are too big to handle or catastrophizing
• Changes in sleep and eating patterns
• Unusual irritability
• Rumination or overthinking
• Frequent headaches, stomachaches, muscle cramps, or muscle tension
• Difficulty concentrating or anxiety-induced memory loss
• Avoiding activities they had previously enjoyed.

How to Develop an Anxiety Coping Skills Toolbox

Teens can build a coping skills toolbox with different tools and strategies they find effective to cope with stress, anxiety, or any overwhelming emotion. Coping skills toolboxes will be unique to each person, and teens can personalize coping strategies to meet their individual needs by trying out different techniques, either independently or with supportive friends or family, to decide what is a good fit.

The benefit of having a variety of skills to choose from is that different skills may fit different situations or may not always be accessible – for example, mindful movement may not be good for being in a classroom, but a breathing technique can be.

Here are some tips for how to develop an anxiety coping skills toolbox:

• Make it accessible: Whether you create a physical toolbox or just keep a list in your notes app, make sure that you can access your toolbox in the moments you may need it.
• Skills come in different shapes and sizes: Some tools you keep in your toolbox may be stress balls, favorite photos, or other physical mementos that bring you joy. Other skills are going to be action-oriented, like using a breathing skill or guided meditation.
• You can use it on your own or together: Some teens may prefer to work independently on their coping skills, and some may prefer skills that involve others, like calling a friend. Feel free to blend together different skills or involve important people in your life when building your toolbox.
• Don’t be afraid to change: Your toolbox is a living document, and it can change as it needs to best meet your needs. You can add new skills as you learn them, take away skills that may not be helpful, or change who has access to your toolbox, such as a family member or school counselor.
• Be prepared for anything: This includes being prepared for crises where your physical safety may be at risk, such as when experiencing thoughts of hurting yourself. Your toolbox can include the 9-8-8 suicide hotline, other hotlines or crisis resources in your area, and contacts for professional help when needed.

Tools & Technology That Can Help a Teen Cope With Anxiety

Most teens feel comfortable using one of the various mental health apps and tools that can assist teens in coping with anxiety. These can involve AI therapy consisting of ChatBots, anonymous support forums, and cognitive behavioral therapy (CBT) tools for changing negative thoughts. Other apps may help track abstinence from illicit substances and alcohol, suicidal thoughts or actions, or self-harm.

Other resources teens can use to cope with anxiety can be YouTube videos that teach different types of coping skills like guided meditation or breathing techniques. The internet, when used effectively, can be a good way to connect with online support groups. Additionally, there are many books that can help a teen struggling with anxiety. Finally, most towns and cities, as well as nationwide programs, have websites available with links to different resources.

How to Know If a Coping Skill for Teenage Anxiety Is Effective

Anxiety coping skills for teens will prove to be effective if there is a significant reduction in emotional distress and anxiety symptoms, with improved emotional regulation, problem-solving abilities, and resilience. Progress can be measured through activities like journaling or using a diary card to track the use of skills and notice whether there are improvements or not.²

How To Help a Teen Practice Coping Skills for Anxiety

At home, parents can help their teens practice coping skills for anxiety by maintaining a safe and warm home environment, inviting their teen to share with them their experiences, and demonstrating coping skills starting in early childhood and maintaining through the teenage years. At school, groups for teens may be available that allow teens to connect in meaningful relationships together while practicing coping skills for anxiety.

When to Seek Professional Support

For some teens, practicing coping skills on their own or with informal support like their parents may not be enough. Anxiety can impact a teen’s overall physical and emotional wellness. Your teen may need professional support if their anxiety impacts areas of their daily life, such as school performance or relationships.

Using an online therapist directory or online therapy for teens can be helpful to find a therapist who specializes in working with teens with anxiety. Teens can discuss with their parents, school support, pediatrician, and therapist if the medication can be a good fit before scheduling to meet with a psychiatrist.

Treatment Options for Teens With Anxiety

For teens under the age of 18, guardians are involved in establishing treatment for their anxiety. A comprehensive treatment plan for anxiety typically looks like a blend of individual therapy, group counseling, and psychiatry for those interested in exploring medication. It considers the whole person and their individual goals in developing the treatment plan.

Effective treatment options for anxiety include:

• Cognitive behavioral therapy (CBT): CBT for teens is highly effective and occurs over the course of 4-6 months. Done individually or in a group, this approach helps teens identify their thoughts, feelings, and behaviors that contribute to anxiety and dysfunction while finding ways to change that course of action.
• Exposure therapy: Exposure therapy for anxiety encourages teens to confront their anxiety in both real and imagined situations so that they may effectively move beyond what they fear. Exposure therapy shows remarkable effects in just a few sessions.
• Acceptance and commitment therapy (ACT): ACT for anxiety is typically administered over the course of 2-4 months. This approach uses mindfulness with behavior change to help the teen take meaningful actions that will, in turn, reduce anxiety.
• Dialectic behavioral therapy (DBT): DBT for teens is a behavioral approach that utilizes four strategies, mindfulness, distress tolerance, emotional regulation, and interpersonal effectiveness, to help teens establish a life worth living with effective and meaningful relationships. The dialectic of DBT is balancing change with acceptance.
• Medications: Medications for anxiety would typically be selective serotonin reuptake inhibitors (SSRIs). They are considered to be the best option for treating anxiety in teens.⁴ These medications increase serotonin in the brain. Contact your family doctor to explore if this is a good fit for your teen.

Free CBT Worksheets for Teens

This collection of three worksheets is designed to introduce the core ideas behind CBT for teens, and help teens and parents practice CBT techniques at home. Find the one you need or download the full CBT for Teens Workbook here.

Complete Workbook Download

Thought Record for Teens Download

Cognitive Distortions for Teens Download

Fear Hierarchy for Teens Download

If you are a teen who wants to begin therapy, here are some tips for how to tell your parents you need therapy:

• Plan what you want to say: Some people find it helpful to organize their thoughts and feelings on paper before starting a conversation to make sure the conversation stays on topic and is effective.
• Be honest about what you feel: It’s your choice what you want to disclose to your parents about what you are feeling or experiencing. The more truthful information they have about what is happening to you, the better they can help.
• Be direct in what you are asking for: Assertively communicate that you want a therapist. Some parents may try to find alternative solutions unless you clearly state what you are asking for.
• Avoid blaming and shaming: Use statements that clearly state what you feel and experience day to day, such as “I feel very nervous about going to school,” rather than using blaming or shaming statements, such as “You make me too nervous to go to school.”
• Practice first: If you feel nervous or unsure how the conversation will go, practice the dialogue with a trusted person, such as a school guidance counselor. You can even enlist help from these trusted people to talk to your parents with you.