5 TIPS TO BEAT TEENAGE ANXIETY
#anxiety, #askvicki
Do you find yourself worrying more than you did before about what might happen? Do you panic at the thought of speaking in class, or going out with a group of friends at the weekend? Is that test you’ve got coming up, getting you into a state?
Well you’re not alone and feeling anxious is the body’s way of preparing you for something new or challenging that you may consider a danger or threat. Most people are able to manage these new feelings but for others simply thinking about these situations can cause stress and leave them feeling unable to cope.
As you become more aware of the world around you it is only natural that you will start to consider some quite adult topics and because they are new to you it may be that you find you become stressed and this is really all that anxiety is….stress!
Some of the signs that you are experiencing anxiety are:-
- Sweaty palms
- A faster heartbeat
- Change to your breathing pattern
- Nausea
- A need to visit the toilet more frequently
- Shaking of the hands and legs
- A dry mouth
Don’t panic, these sensations are the body’s natural reaction to a new or challenging situation and most of us experience these…even as adults! It’s called the ‘fight or flight’ response and is caused by a rush of chemicals called hormones that work very quickly to boost energy levels should you wish to run away from the situation you find yourself in.
Of course most of us do not need to run away from anything! And whilst it can feel uncomfortable at first, once the brain has had time to evaluate the situation the ‘fight or flight’ response is deactivated and these signs start to disappear.
Here are five tips to help you manage those anxious moments that we can all experience from time to time.
- Join In - Spending time with those you feel close to such as family or friends will allow you to feel supported and secure, even if this is simply hanging out at break time or watching TV together. Chatting about your fears with someone who genuinely cares for you can often help you get things into perspective and most likely they have felt this way too and you will quickly see this is not unique to you.
- Inhale…Exhale - By this I mean relax, take some deep breaths allow the body to loosen up and become less tense. Breathe slowly; in through the nose and out through the mouth and continue to do so until you feel calm and relaxed.
- Eat, Sleep, Play - Don’t be tempted to grab the nearest chocolate bar when you feel anxious it will only give you temporary boost, instead choose some fruit or have a sandwich. Go for a walk, a swim, a dance, as this sends oxygen to every part of the body ensuring it operates at its best, it’s a great way to lift your mood too! Finally, get enough sleep and our blog entitled Too Tired for School should help.
- Look on the bright side – focus on things that are beautiful and good in your life. Allow yourself the luxury of dreaming how fabulous it would be if you succeeded beyond your wildest dreams at this challenge.
- Step back in time – if you have felt anxious before, take the time to reflect on what the outcome was. Chances are nothing awful happened and you got through the task without any issues. Use this experience to help you understand that things are rarely as bad as we make them out to be.
Finally, did you know that these feelings can actually work to your advantage and enhance your performance, leaving your mind alert and your body ready for action?
Note:When anxiety or worry feels extreme, it may be a sign of an anxiety disorder. For someone who has feels they may have this condition it is wise to avoid taking online tests as these are not always reliable. Instead seek the advice of a medical professional, such as a doctor or school counsellor. Our tips can help too and are a good place to start if you feel anxious.
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