Feeling anxious? Ways for children and teens to cope

UCSF with Dr. Anna Swan • June 9, 2020

Dr. Anna Swan walks through a few simple steps to help children and teens cope with anxiety.

If you notice signs of increased anxiety, using these strategies a daily basis can help. If your anxiety feels overwhelming or is making it hard to do things you need or want to do, talk with your caregivers about seeing a licensed mental health professional.

Step #1

Notice that you are feeling anxious

Step #2

Identify worrying thoughts, particularly thoughts that get stuck, increase anxiety, and are hard to control.

Step #3

Try actions that help, such as:

Creating structure and routine

Uncertainty feeds anxiety. To balance uncertainties about the future and the world, creating habits and routines can increase certainty about what you can control in your day, and decrease anxiety. Relaxation strategies like deep, diaphragmatic breathing help the body to calm down.

Focusing on helpful thinking

When getting stuck on worries about the world, ask questions like “Whose job or responsibility is this? What is my role?” and focus on doing your part. When getting stuck on worries about bad things happening in the future, “look to the helpers” who are working to manage this pandemic.

Trying brave challenges

There may be situations unrelated to COVID that trigger anxiety (things like doing schoolwork, or socializing). Continue to challenge yourself to engage, rather than avoid, situations that make you feel anxious (turning in assignments, participating in google classroom, Facetiming friends). Feeling more in control of these situations can help reduce overall anxiety.

Step #4

Try these strategies out, and find the ones that work for you. Practice on a daily basis, even if you’re not feeling nervous so that it is easier to use skills when needed.

Reward yourself (or have your parents help reward you!) for using these strategies to cope with anxiety during a very difficult time.