Teen Series, Part 4 - Coping with Anxiety and Overcoming Fears

We are diving into a topic that affects millions of people worldwide—anxiety. Anxiety is a natural part of being human, but when it becomes overwhelming, it can feel like a constant weight on your shoulders.

We will break down what anxiety really is, how it shows up in our lives, and, most importantly, how to manage it effectively particularly in the teenage years.

What is Anxiety?:
Anxiety is your body’s natural alarm system, or I like to refer to it as the smoke detectors that are in the ceiling of all Australian homes, designed to alert you and protect you from danger. It’s a survival mechanism that has helped humans respond to threats for thousands of years. For example, feeling nervous before a big presentation or exam can sharpen your focus and improve your performance. This is called "adaptive anxiety" and is helpful and useful anxiety for us.

However, when anxiety becomes chronic or disproportionate to the situation, it can interfere with daily life. This is known as "maladaptive anxiety." It might show up as constant worry, you might experience difficulty concentrating, have physical symptoms like a racing heart or stomach aches, or even have avoidance of certain situations.

In Australia, anxiety is one of the most common mental health challenges, particularly among young people. According to Beyond Blue, 1 in 7 Australians aged 4-17 experience anxiety, and it’s not just limited to children. Adults, too, face anxiety in various forms, from social anxiety to generalised anxiety disorder. Understanding that anxiety is a normal response—and that you’re not alone—is the first step toward managing it for yourself.

Practical Strategies to Manage Anxiety:
Let’s explore some evidence-based strategies practical strategies to help you or your teens manage anxiety effectively:

1. Grounding Techniques:
   When anxiety feels overwhelming, grounding techniques can help bring you back to the present moment. One popular method is the 5 Senses Grounding (5-4-3-2-1) technique:

• Name five things you can see around you.

• Identify four things you can touch.

• Identify three things you can hear.

• Notice two things you can smell.

• Focus on one thing you can taste.
  This exercise engages your senses and shifts your focus away from anxious thoughts.

2. Reframing Negative Thoughts:
   Anxiety often comes with a stream of negative self-talk, like “I’m going to fail” or “I can’t handle this.” Reframing these thoughts can make a big difference. For example, instead of thinking, “I can’t do this,” try saying, “This is challenging, but I’ll give it my best shot.” You may notice this this is not the exact opposite of the negative thought such as I am the smartest person in the world, it is a thought that you feel comfortable with, that you believe in and that resonates with you. Over time, this practice can help you build a more positive and resilient mindset.

3. Deep Breathing:
   Anxiety activates your body’s fight-or-flight response, which can make your heart race and your breathing shallow. Deep breathing exercises can counteract this by activating your parasympathetic nervous system, which promotes relaxation and reduces your heart rate. Try this simple technique:

• Inhale deeply for 4 counts.

• Hold your breath for 4 counts.

• Exhale slowly for 6 counts.
  Repeat this cycle for a few minutes and notice how your body begins to relax.

4. Physical Activity:
   Exercise is a natural stress reliever. Physical activity releases endorphins, which are chemicals in your brain that improve your mood and reduce stress. You don’t need to run a marathon—even a 10-minute walk, some yoga, or dancing to your favourite song can help. Trust me, physical exercise is a winner for assisting stress management.

5. Journaling:
   Writing down your thoughts and feelings can be a powerful way to process anxiety. Try keeping a journal where you jot down what’s worrying you, along with possible solutions or things you’re grateful for. This practice can help you gain perspective and feel more in control. If you have been a listener from the beginning of my Podcast you will know I love a good gratitude practice.

6. Mindfulness and Meditation:
   Mindfulness involves focusing on the present moment without judgment. Apps like Headspace or Smiling Mind offer guided meditations that can help you develop this skill. Even a few minutes of mindfulness each day can reduce anxiety over time.

 Normalising Conversations About Mental Health:
And finally one of the most powerful ways to combat anxiety is to talk about it. Unfortunately, stigma around mental health can make people hesitant to share their struggles.

In Australia, only 35% of young people with anxiety seek professional help, despite the availability of effective treatments.

Opening up to someone you trust—whether it’s a friend, family member, teacher, or mental health professional—can be incredibly freeing. It’s important to remember that seeking help is a sign of strength, not weakness. If you’re a parent, creating a safe space for your child to express their feelings can make a world of difference.

For those who feel their anxiety is unmanageable, professional support is available through someone such as me at The Centred Home and Mind. Psychologists and counsellors can provide tailored strategies and therapies, such as cognitive-behavioural therapy (CBT), to help you regain control.

 Anxiety is a part of life, but it doesn’t have to define you or your life.

By understanding what anxiety is and using practical strategies to manage it, you can take meaningful steps toward a calmer, more balanced life.

Remember, you’re not alone, and help is always available.