For many teenagers, anxiety can begin with something small, a test, a game, or social pressure, but when stress builds, it can feel overwhelming. What starts as a small feeling goes into a panic attack, and you can’t breathe. You never know how much it can affect your life. Learning how to recognize and manage anxiety is an important step toward maintaining mental health. 

According to the National Institute of Mental Health, nearly 1 in 5 adolescents experiences an anxiety disorder. Anxiety can be a small tightening feeling in your chest. You feel like you can’t breathe, you can shake, chest pain, sweating, crying, etc. Anxiety can be caused by many things, such as a test, seeing something online, having school the next day, or a small fear. A lot of the time, when people feel that panic, they might try to ignore it. Ignoring anxiety can sometimes make it harder to manage later.

There are many ways to help anxiety, such as going for a small walk, fidgeting, deep breathing, counting your fingers, and reassuring yourself. Giving yourself time to rest and reminding yourself that the feeling will pass can also make a difference. If you start experiencing more anxiety than normal, talk to an adult, counselor, therapist, or your doctor. They can tell you how to deal with it in a way that can help you. Everyone has different coping mechanisms; find one that works for you. 

Avoid unhealthy coping mechanisms such as self-harm, smoking, or drugs. They do not solve anxiety and can make things worse. If you know someone who is struggling mentally, tell an adult, any adult you trust. If you start doing it, tell someone, don’t hide and be ashamed, it will only get worse, it’s okay to get better. It seems scary to tell someone, but they won’t judge you; you’re doing the right thing.

At 15, I experienced intense anxiety for the first time. I struggled to breathe, stop shaking, and calm down. After reaching out to my parents, I was able to see a doctor and a therapist. That experience taught me that asking for help is a sign of strength, not weakness. 

If you are struggling with anxiety, know that you are not alone. Many students face similar challenges, even if they do not talk about them. Reaching out to someone you trust can be the first step toward feeling better.