Teen Anxiety in Bloomington - Normal: Understanding and Coping Strategies
By Victoria Shirkey, LCPC, ALMFT
The National Institute of Mental Health (NIH) provides the statistics that 31/9% of teenagers (13-18) have any anxiety-related disorder and that 8.3% of those have a severe impairment. The same resources state that 49.5% of teenagers have some type of mental disorder. Occasional anxiety is a normal part of life, but it becomes a problem when someone experiences persistent, intense, and excessive worries about everyday situations.
Interestingly enough, anxiety is essentially the brain's way of trying to protect you from real or perceived danger. When your amygdala, a tiny little piece of brain, senses trouble, it surges your body with stress hormones to make your body strong and fast. This is why you may have heard the phrase, “flight, fight, or freeze”. These are the tactics your brain uses to keep itself safe from danger. The unfortunate thing is, that sometimes your brain gets the trouble of taking a test mixed up with the danger of getting attacked by a bear. This could be why you’re sitting in class sweaty, tense, and on edge. This reaction is helpful if you need to prepare to fight or run, but not helpful for staying focused in history class.
In Bloomington-Normal, I often speak with my clients about how their brain works, because I believe knowledge is power! The more you understand why your brain is doing what it is doing, the less you may blame yourself for what you are “doing wrong”, and the more you can do something about it. The really cool thing about your brain is that it is adaptable and can change over time. You can teach your brain to respond to stressful situations in a more healthy and adaptive way.
It is important to have a toolbox of various coping strategies so that you can use different tools for different needs/symptoms. It is not a one-size-fits-all solution, which can be frustrating for many people. I know Anxiety can seem scary and overwhelming, and that people are often unsure of what to do or how to start helping their anxious symptoms.
Here I am going to outline a few common coping strategies that anyone can use to address anxious symptoms and why they can be helpful.
Breathe. Breathing is so simple and yet so powerful. Deep breathing is one of the most accessible tools for addressing anxiety, but the average healthy person only uses 70% of their lungs. When you take deep breaths it activates the parasympathetic nervous system, which tells your brain that you are safe and not getting attacked by a bear.
Get creative. You can sing, play an instrument, hum/whistle, bake bread, paint, etc. When you get creative, it too can activate your parasympathetic nervous system. Reminding your brain that you are engaging in safe, fun, and fulfilling activities- you are not in danger.
Gratitude. During expressions of thanks and appreciation you are training your brain to look for positive, helpful, fulfilling things. These can be big or small. Doing this practice helps relieve stress and build resilience over time. Sometimes people struggle with this because they are so use to seeing the negative side of things. I usually encourage people to start small. What was one thing you did okay today? What was something that you felt neutral about?
Nature. Humans are designed to be in nature. Sunshine, fresh air, grass, trees, etc., help our mind and bodies ground. The American Psychological Association suggests, “From a stroll through a city park to a day spent hiking in the wilderness, exposure to nature has been linked to a host of benefits, including improved attention, lower stress, better mood, reduced risk of psychiatric disorders and even upticks in empathy and cooperation.”
If you are a teenager struggling with anxiety in the Bloomington/Normal area, consider partnering with me to explore ways to manage your anxiety and reduce stress. You’re not alone and there is hope!
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