Understanding Teen Anxiety & What Parents Can Do

By Fabie Ismael | Resilience Rise Retreat

Anxiety has become one of the most common mental health challenges affecting teens today. From the pressure to perform at school, to navigating friendships, body image, social media, and a rapidly changing world—it’s no wonder so many young people are feeling overwhelmed.

But anxiety doesn’t always look the way we expect. And as a parent or caregiver, it can be confusing, even scary, to know how best to help. In this post, we’ll explore how anxiety shows up in teens, why it happens, and how evidence-based approaches like Dialectical Behaviour Therapy (DBT) can make a real difference.

What Does Teen Anxiety Look Like?

Teen anxiety doesn’t always present as obvious worry or panic attacks. It can manifest in subtle—and sometimes surprising—ways. You might see:

• Avoidance – skipping school, refusing to attend social events, procrastinating

• Irritability or anger – quick to snap, frequent outbursts, defensiveness

• Physical symptoms – headaches, stomach aches, fatigue, rapid heart rate

• Perfectionism – setting impossibly high standards, fear of making mistakes

• Withdrawing – spending more time alone, losing interest in hobbies or friends

• Excessive reassurance seeking – constantly asking, “Did I do okay?” or “Are you mad at me?”

  
  

It’s important to remember: anxiety isn’t just “nerves” or “overthinking.”

It’s a physiological response where the brain’s alarm system (the amygdala) becomes overactive, triggering a fight-flight-freeze reaction—even when the danger isn’t real.

Why Are Teens So Anxious?

Adolescence is a period of intense growth. Teens are developing their identity, navigating peer relationships, and striving for independence—all while their brains are still under construction. The prefrontal cortex, which helps with impulse control, problem-solving, and emotional regulation, isn’t fully developed until the mid-20s.

Add in external pressures—academic expectations, climate anxiety, digital comparison culture—and it becomes clear why today’s teens are more stressed than ever.

Recent research from the Australian Institute of Health and Welfare (2023) shows that nearly 1 in 4 young people aged 15–19 report experiencing psychological distress. And in clinical settings, we’re seeing more teens presenting with anxiety-related symptoms like panic attacks, chronic worry, and self-doubt.

What Parents Can Do

The good news? You don’t need to have all the answers—but your presence, patience, and willingness to learn can make a powerful impact. Here are some practical ways to support your teen:

1. Normalize Anxiety

Let them know anxiety is a normal human emotion. Say things like:

“It’s okay to feel nervous—everyone does sometimes. I’m here with you.”

Avoid dismissing their experience (e.g., “You’re overreacting” or “You’ll be fine”). Instead, validate their feelings without feeding the fear.

2. Stay Calm and Regulated

Teens often co-regulate with the adults around them. If you can stay grounded, it helps them feel safe. Practice your own self-regulation tools—breathing, pausing before reacting, or using grounding techniques when emotions run high.

3. Create Safety, Not Solutions

Sometimes, the instinct is to fix or problem-solve. Instead, try just being with them. Ask:

“Do you want me to help you solve this, or just listen?”

Being emotionally available is often more impactful than offering advice.

4. Encourage Healthy Habits

Help your teen build a strong foundation by supporting:

• Regular sleep routines

• Balanced meals and hydration

• Gentle movement or exercise

• Time outdoors and tech boundaries

Even small changes in lifestyle can support better mental health over time.

How DBT Helps Teens with Anxiety

Dialectical Behaviour Therapy (DBT) is a gold-standard, evidence-based approach originally designed for emotional dysregulation, but increasingly used to treat anxiety in teens.

DBT teaches four key skill areas:

• Mindfulness – noticing thoughts and emotions without judgment

• Distress Tolerance – managing crisis moments without making things worse

• Emotion Regulation – understanding and balancing emotional responses

• Interpersonal Effectiveness – building healthy boundaries and communication

Teens who learn DBT skills begin to feel more in control of their thoughts, behaviors, and emotional world. They start to trust that they can ride the waves of anxiety, rather than being consumed by them.

At Resilience Rise Retreat, we integrate DBT-inspired workshops into a calming, nature-based setting where teens and parents learn these tools together. Because healing doesn’t happen in isolation—it happens in relationship.

Final Thoughts

If your teen is struggling with anxiety, you’re not alone—and neither are they.

Anxiety is treatable. With the right tools, support, and compassionate connection, your teen can build resilience, confidence, and emotional strength. It starts with understanding, continues with empathy, and thrives through practice.

And remember: you don’t have to do it perfectly. You just have to keep showing up.

Want to learn more about DBT tools for your teen?Explore our upcoming programs at www.resilienceriseretreat.com or reach out to our team—we’re here to walk with you.