Anxiety (Worry)
It's completely normal to experience fear and worry as you grow up. Whether you're stressing about school, friendships, social situations, or even things that seem random, these feelings come and go. Anxiety is your body's natural way of reacting to danger, even when the danger isn’t real or happening right now.
Your brain and body respond to thoughts, memories, or images that feel threatening—even if there's no real danger. This reaction triggers the fight, flight, or freeze response to protect you. It’s useful in real emergencies, but it can feel overwhelming when triggered by everyday worries.
When should you worry?
Advice and Guidance
Common Fears & Anxieties
As you get older, your fears change. Maybe when you were little, you were scared of the dark or monsters under the bed. Now, you might worry about exams, social situations, or the future. Anxiety operates on a "better safe than sorry" principle—it’s better to feel nervous and prepare than ignore a possible threat. But when anxiety gets too intense, it can interfere with your daily life.
How to Manage Anxiety
Recognizing anxiety and using simple strategies can help calm your body and mind. Try these techniques:
BREATHE:
Slow your breathing to help your body relax:
- Breathe in for a slow count of 4
- Breathe out for a slow count of 6
COME TO YOUR SENSES:
Ground yourself in the present moment:
- 5 things you can see
- 4 things you can hear
- 3 things you can touch
- 2 things you can smell
- 1 deep, slow breath
CHOOSE YOUR THOUGHTS
Once you feel calmer, ask yourself:
- Is this thought helpful or unhelpful?
- Am I focusing on the worst-case scenario?
- What is the most likely outcome?
Mindfulness: Your Superpower
Mindfulness means being fully aware of your thoughts and feelings without letting them take over. Practicing mindfulness can give you more control over anxiety and stress. Try:
- Mindful breathing exercises
- Guided visualizations (imagine a safe, happy place)
- Mindful activities like coloring, journaling, or walking outside
Top Tips for Managing Anxiety
- Anxiety is normal – everyone experiences it.
- Anxiety feels horrible but won’t harm you – use breathing and grounding techniques.
- Challenge yourself – prove to yourself what you can do, even when anxious.
PAUSE: A Simple Strategy for Managing Anxiety
Use the PAUSE method:
- Pause – Recognize when anxiety kicks in.
- Anchor – Stay in the present moment and breathe.
- Understand – Anxiety is a built-in survival system.
- Step Back – Ask yourself if your thoughts are helpful.
- Engage – Take action on what matters to you, even with anxiety present.
Recognizing Different Levels of Anxiety
Sometimes, it can be difficult to know when anxiety is a normal reaction and when it might be something you need more support with. The Red, Amber, Green (RAG) system can help you understand what level of anxiety you might be experiencing and what steps to take.
GREEN: Everyday Worries (Mild Anxiety)
It's completely normal to experience worries as you grow up. These worries are usually linked to specific situations, are short-term, and can often be managed on your own or with the support of parents, carers, or friends.
Common Worries You Might Have:
- Being away from home or your parents/carers
- Going to school (but settling once there)
- Worrying about bedtime or the dark
- Fearing something bad might happen to you or a loved one
- Trying new things
- Going to unfamiliar places
- Doing things independently
- Public speaking or performing
- Exams and tests
- Changes in your life (e.g., family issues, moving schools)
- Social situations
How Anxiety Might Show Up in Your Life:
- Avoiding situations that make you anxious
- Feeling restless, fidgety, or distracted
- Seeking reassurance a lot
- Feeling sick, clammy, or having tummy aches
- Having bad dreams or minor sleep disturbances
- Crying or feeling irritable
What You Can Do to Manage It:
- Remind yourself that anxiety is a normal emotion and won’t harm you. It will pass.
- Try not to avoid situations that make you anxious. Facing them will make them easier over time.
- Create an anxiety ladder – start with small challenges and build up.
- Talk to a trusted friend or family member. They can offer reassurance and help you problem-solve.
Useful Resources:
- Books:
- Stuff That Sucks – Ben Sedley
- Your Life, Your Way – Joseph Ciarrochi & Louise Hayes
- The Little Blue Book of Sunshine – a free mental health guide for young people in Hampshire, Isle of Wight, and Dorset. Download via Apple Books or Google Play Books.
AMBER: Ongoing Anxiety (Moderate Anxiety)
If your worries feel stronger, last longer, and start affecting everyday life, you may need some extra support. You might feel anxious more frequently, struggle to cope at school or with friends, or feel overwhelmed by worries.
Common Worries You Might Have:
- Constantly fearing something bad will happen
- Worrying that you won’t be able to cope with challenges
- Stressing about exams, the future, or performance in school
- Worrying about being bullied or experiencing ongoing conflict
- Feeling anxious about what others think of you
How Anxiety Might Show Up in Your Life:
- Struggling with sleep (trouble falling asleep, staying asleep, nightmares)
- Feeling constantly worried or needing reassurance
- Avoiding activities or situations more often
- Feeling panicky, with a racing heart, dizziness, nausea, or feeling faint
- Developing repetitive behaviors (e.g., checking things, counting, following strict routines)
- Finding that your anxiety affects your family, making them change their routines to support you
What You Can Do to Manage It:
- Talk to someone – a trusted adult, teacher, or school mental health support team.
- Try online support – Kooth offers free, anonymous counseling for ages 11-25 in Hampshire, Isle of Wight, and Dorset. Visit www.kooth.com.
- Use self-help resources – guided mindfulness exercises, breathing techniques, and distraction strategies can help.
- If needed, seek extra support from a school nurse or local counseling service.
Useful Resources:
- Books:
- The Anxiety Workbook for Teens – Lisa Schab
- The Worry Trick – David A. Carbonell
- NHS 111 Mental Health Triage – If you're in Hampshire or the Isle of Wight, you can call 111 for free advice and support, 24/7.
RED: Severe Anxiety (Significant Impact on Daily Life)
If your anxiety is overwhelming, long-lasting, and significantly affecting your ability to do normal daily activities (like school, friendships, or even self-care), it’s time to seek professional help.
Signs You Might Need Extra Support:
- Avoiding school, hobbies, or social events completely
- Experiencing extreme panic attacks that make you feel dizzy, faint, or sick
- Feeling unable to leave the house due to anxiety
- Struggling to eat or sleep for long periods
- Becoming withdrawn or completely reliant on others for comfort
- Engaging in impulsive behavior like running away due to panic
What You Can Do:
- Talk to someone now – a parent, carer, school nurse, or teacher.
- Speak to your GP – they can help refer you to mental health services if needed.
- Use NHS 111 Mental Health Triage – available 24/7 for young people in Hampshire and Isle of Wight. Just call 111 or visit www.111.nhs.uk.
- Try Kooth – for confidential online counseling (ages 11-25).
- Consider a CAMHS referral – your GP or school counselor can help you access the Child and Adolescent Mental Health Services.
Useful Resources:
- Books:
- The ACT Workbook for Teens with OCD – Patricia Zurita
- Things Might Go Terribly, Horribly Wrong – Kelly Wilson
- Online Counseling: Kooth.com (free for young people in Hampshire, Isle of Wight, and Dorset)
Helpful Apps
- Self-Help for Anxiety Management (App Store/Android)
- Mind-Shift CBT - Anxiety Relief (App Store/Android)
- Fear Tools: Anxiety Aid (App Store/Android)
The different types of anxiety
You might have heard of anxiety, but did you know there are many different types? Anxiety can show up in different ways—some people worry about everything (Generalised Anxiety Disorder), while others might get sudden panic attacks (Panic Disorder). Some struggle with obsessive thoughts (OCD), and others feel extreme fear in social situations (Social Anxiety). No matter how it affects you, anxiety can be tough, but help is always available in Hampshire, the Isle of Wight, and Dorset.
Body Dysmorphic Disorder (BDD)
If you find yourself constantly worrying about how you look, especially about something small or even invisible to others, you might be dealing with Body Dysmorphic Disorder (BDD). It can make you feel self-conscious, avoid mirrors, or spend a lot of time trying to "fix" what you think is wrong. It’s a tough cycle, but remember—you’re not alone, and support is out there to help you see yourself more positively.
Obsessive Compulsive Disorder (OCD)
OCD is more than just liking things tidy—it’s when unwanted thoughts (obsessions) make you feel anxious, and you feel like you have to do something (compulsions) to make it better. This could mean checking things over and over, washing your hands a lot, or counting things in your head. It can be exhausting, but with the right help, you can learn to manage it and feel more in control.
Phobias
Everyone is scared of something, but phobias take fear to another level. Whether it’s heights, spiders, or even public places, a phobia can make you feel panicked and desperate to escape. It might stop you from doing things you want to do, but with support, you can learn to face your fears and take back control.
Generalised Anxiety Disorder (GAD)
Do you feel like you’re always worrying—about school, friendships, family, or even things that might happen? If so, you might have Generalised Anxiety Disorder (GAD). It can make you feel restless, tense, and exhausted from overthinking. But you don’t have to deal with it alone—there are ways to ease the worry and feel more at peace.
Health Anxiety
If you often feel anxious about your health, constantly checking for symptoms or worrying that something is seriously wrong, you could have health anxiety. It can make you overthink every small ache or pain, leaving you stressed and scared. The good news is, with the right support, you can learn to manage these worries and feel calmer about your health.
Panic Disorder
Panic attacks can be terrifying—they can make your heart race, leave you breathless, dizzy, or feeling like something terrible is about to happen. If this happens often and you start worrying about the next attack, you might have Panic Disorder. It’s overwhelming, but with help, you can learn to manage panic and feel more in control.
Post-Traumatic Stress Disorder (PTSD)
If you’ve been through something really scary or upsetting and can’t stop thinking about it, you might have PTSD. Flashbacks, nightmares, and feeling constantly on edge can make everyday life difficult. But no matter what you’ve been through, you deserve support, and there are people ready to help you heal.
Social Anxiety Disorder
Do you ever feel incredibly nervous in social situations, afraid of being judged or saying something wrong? Social Anxiety Disorder can make things like speaking in class, meeting new people, or even ordering food feel terrifying. But you’re not alone, and with the right support, you can build confidence and feel more comfortable being yourself.
When is anxiety a mental health problem?
Anxiety can become a mental health problem if it impacts your ability to live your life as fully as you want to. For example, it may be a problem if:
- your feelings of anxiety are very strong or last for a long time
- your fears or worries are out of proportion to the situation
- you avoid situations that might cause you to feel anxious
- your worries feel very distressing or are hard to control
- you regularly experience symptoms of anxiety, which could include panic attacks
- you find it hard to go about your everyday life or do things you enjoy.
Further Resources
Downloads
- Anxiety Self-Help Workbook for Teens
- How to Support a Young Person with Anxiety
- Anxiety Workshop Slides
- Wellbeing in Action - Self-Help Booklet
Podcasts
- How to Manage School Anxiety
- Understanding Anxiety and the Teenage Brain
Websites
If you're struggling with anxiety, remember you're not alone. There are people, tools, and resources available to support you. The most important thing is to reach out and ask for help when you need it.
Self care and Prevention
Video Showcase
.jpg)
.jpg)
Related Conditions
Further Information
