Embedded Files
What are feelings of anxiety?
What are feelings of anxiety?
Anxiety is a normal emotion that everyone feels sometimes. It often shows up when something stressful or unfamiliar is happening, like a big test, a performance, or meeting someone new. You might feel your heart beat faster, your stomach twist into knots, or your hands get sweaty. These physical reactions are your body’s way of getting ready to deal with a challenge. Feeling nervous or worried from time to time is a natural part of life. In fact, anxiety can be helpful because it can push us to study harder, think ahead, or stay safe in new situations. That’s why the goal isn’t to get rid of anxiety completely, but to learn healthy ways to manage it, especially if it starts showing up too often or gets in the way of everyday life. While everyone feels anxious at times, for some people these worries become overwhelming and may be diagnosed as an anxiety disorder. Learn more about anxiety disorders elsewhere on our site: Anxiety Disorders.
What are some signs my child or teenager might be feeling anxious?
What are some signs my child or teenager might be feeling anxious?
Some common signs of normal anxious feelings in kids and teens include:
Worrying about specific situations (e.g., a test or presentation)
Temporary clinginess (especially in younger children)
Nail-biting, fidgeting, or restlessness before events
Feeling self-conscious at school or with peers
Trouble sleeping the night before something stressful
Stomachaches or headaches when nervous, but symptoms ease when the stressor passes
Asking for reassurance occasionally
These feelings usually:
Have a clear cause
Come and go
Don’t stop them from going to school or doing daily activities
Improve with comfort, preparation, or time
What are the signs of normal feelings of anxiety versus more serious concerns?
What are the signs of normal feelings of anxiety versus more serious concerns?
Anxious Feelings (Normal Worry):
Nervous before a test or event
Occasional stomachache or trouble sleeping before something stressful
Asks for reassurance sometimes
Brief clinginess or shyness
Fidgety or restless when nervous
Self-conscious about appearance or abilities from time to time
Able to calm down with comfort or coping tools
Worry goes away after the situation passes
No major impact on school or friendships
Possible Anxiety Disorder (Needs Support):
Worries about school or social situations every day
Frequent physical symptoms (stomachaches, headaches, poor sleep) even without a clear reason
Constantly seeks reassurance or won’t do things without help
Extreme avoidance of social situations or school
Restless, jumpy, or on edge most of the time
Intense fear of being judged, embarrassed, or making mistakes
Struggles to calm down even with support
Worry sticks around and affects daily life
School performance, attendance, or relationships start to suffer
How can we help children and adolescents struggling with feelings of anxiety?
How can we help children and adolescents struggling with feelings of anxiety?
Helping someone who is struggling with anxious feelings involves providing support, understanding, and practical strategies to cope with their emotions. Here are some ways to assist:
Offer a listening ear:
Offer a listening ear:
Let them know you’re there to listen without judgment.
Pay attention to what they’re saying and show empathy.
Be patient and avoid criticizing their struggles.
Validate their feelings and reassure them that their anxious feelings are real and understandable.
Image attribution: Vgarg98, CC BY-SA 4.0 via Wikimedia Commons
Educate about anxiety and teach coping strategies:
Educate about anxiety and teach coping strategies:
Share information about anxiety to help them understand what they’re feeling and normalize their experiences.
Introduce them to mindfulness exercises or relaxation techniques to help manage their emotions.
Share simple cognitive-behavioural strategies, like challenging negative thoughts and focusing on positive aspects.
Provide practical support:
Provide practical support:
Help them with organizing tasks or breaking down overwhelming tasks into smaller steps.
Encourage a balanced diet, regular exercise, and adequate sleep.
Help them set up a daily routine to provide structure and a sense of control.
Encourage setting small, achievable goals to build confidence and reduce feelings of overwhelm.
Help them engage in social activities that they find enjoyable and comforting.
Create a calm space for them.
Monitor and support:
Monitor and support:
Regularly check in on their well-being.
Watch for any signs that their anxiety is worsening and seek additional help if needed.
Get professional help:
Get professional help:
Take them to see a professional who can provide expert support, if needed.
Resources
Resources
Handouts:
Handouts:
Anxiety.pdfAnxiety Handout
Feelings Thermometer.pdfFeelings Thermometer
How Anxiety Affects My Body.pdfHow Anxiety Affects My Body
My List of Coping Tools.pdfMy List of Coping Tools
Square Breathing.pdfSquare Breathing Visual
Videos:
Videos:
Anxiety 101 for Parents & Caregivers:
Anxiety 101 for Parents & Caregivers:
Part 1: Is it Time to Worry?
Part 2: How to Help Children and Teens Cope with Worry
Part 3: More Ways to Helps Children and Teens Cope with Worry
For more information and resources, please see:
School Mental Health Ontario: Common student mental health concerns
School Mental Health Ontario: Supporting minds-strategies at a glance
How does anxiety affect kids in school?
Kids’ mental health is in crisis. Here’s what psychologists are doing to help
References:
References:
Fisak, B., Penna, A., Mian, N.D. et al. The Effectiveness of Anxiety Interventions for Young Children: A Meta-Analytic Review. J Child Fam Stud 32, 2546–2557 (2023).
Herzig-Anderson K, Colognori D, Fox JK, Stewart CE, Masia Warner C. School-based anxiety treatments for children and adolescents. Child Adolesc Psychiatr Clin N Am. 2012 Jul;21(3):655-68.
Lee SS, Victor AM, James MG, Roach LE, Bernstein GA. School-Based Interventions for Anxious Children: Long-Term Follow-Up. Child Psychiatry Hum Dev. 2016 Apr;47(2):183-93.
Poppleton A, Ramkission R, Ali S. Anxiety in children and adolescents. InnovAiT. 2019;12(11):635-642.
School Mental Health Ontario (2022). Supporting minds strategies at a glance: Ideas to support and bolster students with mental health problems in the classroom.
Supporting Minds: Strategies At A Glance [PDF document]. (2020, April). Retrieved from SMHO-SMSO https://smho-smso.ca/wp-content/uploads/2020/04/Supporting-Minds-Strategies-At-A-Glance.pdf
Page updated
Report abuse