1. Help them get out of their comfort zone.

Adolescence is supposed to be a time of exploration, according to Project Wayfinder founder Patrick Cook-Deegan. “Young people do not usually develop a specific purpose and then go become an expert in that thing,” Cook-Deegan says. “Rather, they are exposed to something new that helps them develop their own sense of purpose. In short, in most cases experiences lead to developing purpose, not the other way around.” That means the more new experiences your teen has, the better. Cook-Deegan suggests wilderness programs, travel abroad and service-learning experiences for teens, but even everyday adventures and challenges can spark a new perspective. Think about how you can make trying new things fun for the whole family and support your teen in going for big goals. Each exploration will teach them more about who they are and how they can contribute.

2. Support them in standing up for themselves.

Last year, eleven-year-old Riley realized that her female friends were getting written up for dress code violations way more often than boys, and that made her mad. She talked to her mom Laurel and a supportive teacher, and they came up with a plan for Riley and her friends to write their recommendations for a fairer dress code and present them to the principal. “They made the point that girls shouldn’t have to feel shame about their bodies and got some changes made to a long-outdated dress code,” Laurel says proudly. “Now Riley feels powerful; she knows her voice counts and if something doesn’t sit well with her, she can speak up to change it.” If something is bothering your teen, it’s likely impacting others, too. Instead of getting stuck in frustration, they can use their perspective to promote positive change for everyone involved.

3. Take action together.

We all want to protect kids from life’s harsh realities, but teens are well-aware of the challenges – from climate change to gun violence – affecting their generation. A more empowering approach is to talk openly with your teen about issues they feel anxious about and find a way to take action together. Ask your teen for their opinion on current events and follow up with thoughtful questions. Be careful not to impose your own views or minimize theirs. Conversations like these help teens realize that their perspectives matter: a big first step in feeling like they can make a difference. If they are interested in a particular issue, find ways to get involved together, like attending a march, writing letters or volunteering for a cause or campaign. Great questions to ask: What do you think would make a difference here? How can I support you in taking action? Could we do something about this together? 

4. Elevate empathy.

Some of the most heroic teens are those who quietly spread empathy wherever they go: inviting the new kid to eat lunch with them, carrying groceries for an elderly neighbor, or offering a listening ear when friends are having a hard time. In the current epidemic of loneliness and mental health challenges, being kind and compassionate is one of the most powerful ways to make a difference in the lives of others. Remind your teen that these small acts of kindness may literally be life-saving, and they’re helping to build a culture of compassion in their schools and communities. By the way, research shows this prosocial behavior produces exponential benefits for both givers and receivers. It reduces stress, increases feelings of gratitude and belonging, and boosts overall mental health: a win-win for everyone.

This is the first proposal for using screening tools to detect children and adolescents who may have anxiety or depression. If implemented, the screening would be done along with regular physical checkups and trends toward anxiety would also be recorded as the child ages.

One of the tools researchers note that work well in reducing anxiety is more open communication between parents and children. There are simple ways to help your adolescent or teen reduce anxiety that simply involve listening, acknowledging feelings, and talking with your child.

By putting these tips in place on a regular basis your child will feel more inclined to share their feelings and their day-to-day anxieties.

1. Take time each day to encourage your teen or adolescent to tell you about their day. Use questions that can be answered beyond a yes or no. For instance, “What was something good that happened today?” or “What was your favorite part of the day today?”

You can also ask them if they had a difficult day or a sad time at school? Make sure you’re listening with empathy, and they understand they have time to talk freely. These conversations can happen each day without a rigorous schedule, in fact, if you integrate them easily into the day your child will feel more at ease with the conversation. Some parents find that asking these questions on the ride home from school are valuable, or while the child is doing daily chores or dishes or helping with dinnertime. During these conversations focus on hearing what the child is saying and not how you might fix it. Let them share freely, listen, and make sure they know you are there to support them.

2. Help underscore their coping skills and what they are doing to help themselves.

If your child is experiencing or expressing anxiety help them remember to use coping techniques, like deep breathing, or taking a walk to help lessen anxiousness (even on the playground). Talk to them about counting their breaths from 1 to 10, for a small break from the anxiety. Reassure your child or teen that anxiety is common and a normal part of life and using small interventions can help lessen the anxiety. Reflect back to your child the coping skills they are already using and underscore how powerful and kind those are to continue using.

3. Art, Sleep and Exercise

Encouraging your adolescent to explore their anxiety through art is also an optimal way to reduce their anxiety. Doing art with your child at home is also helpful as it can provide another time for ease in communicating about feelings. Music, dance, and exercise are all good methods for relieving anxiety. According to the American Art Therapy Association, artistic expression may decrease anxiety, feelings of anger and depression. This creative process can also enhance cognitive abilities, foster greater self-awareness, and help students regulate their emotions.

More Resources:

https://commons.emich.edu/cgi/viewcontent.cgi?article=1162&context=mcnair – Art Therapy as an as an Intervention and Its Effects on Anxiety and Depression

https://www.psychreg.org/attentive-listening-teens/ – Active Listening Helps Reduce Anxiety in Teens