Anxiety in Children and Teens: How to Find Calm and Courage During Anxiety – What all Parents Need to Know

Anxiety in children and teens can make everyone feel helpless. It can come from anywhere and nowhere, and often it makes no sense at all. This is because anxiety is a primitive, instinctive response, not a rational one. Anxiety is driven by a strong, beautiful, healthy brain that is doing exactly what brains are meant to do – protect us from threat. Sometimes though, they can work a little too hard and have us avoiding the things that we’d be better moving towards.

The part of the brain that keeps us safe from threat is the amygdala. Since the beginning of humans, the amygdala’s job has been to scan the environment for threat, and make lightning-quick decisions about whether to avoid or approach. It does this brilliantly. In less than one tenth of a second, the amygdala will decide whether something is a threat, and whether we should approach it or avoid it. This is much faster than the time it takes our brains to create a conscious thought or feeling, and is why anxiety can feel as though it has come from nowhere. 

But what if there actually is nothing to worry about?

If the amygdala decides there is a threat, it will surge the body with fight or flight neurochemicals. This can send the ‘thinking brain’ offline, but there is a good reason for this. Brains are ‘do-ers’ before they’re thinkers (but they are excellent at both) so they’ll act first to get us safe, then decide later whether or not the response was actually necessary. The ‘thinking brain’ gets sent offline so it doesn’t get in the way of a quick response by organising a committee meeting about possible strategies. This means that the part of the brain that can receive rational information, such as ‘there’s nothing to worry about’, has been told by the amygdala to shush – so that’s exactly what it does.

By then, the fight or flight neurochemicals are surging through your child’s body as though they have nowhere else to be. The feelings that come with this feel awful and will fuel anxious thoughts, (‘I feel as though something bad is going to happen, so I think something bad might happen’), which will fuel anxious behaviour – avoidance (flight) or aggression (fight).

Humans … We’re wired to love them and be wary of them. 

The fight or flight response worked hard for us way back when our main threats were predators who wanted us to be dinner, or other humans who wanted to steal dinner. It would have been easier to make a call on which animals were best avoided. Our ancestors would have known just by looking that some animals that would be no threat at all, and some would be more dangerous. With other humans though, this would have been more difficult. The friendly ones and the unfriendly ones would have looked the same – like humans. It would have been sensible to be wary of anyone unfamiliar, but even the familiar ones would have posed a potential threat. In a small tribe, with a limited number of potential mates or social connections, the consequences of rejection or exclusion could have been potentially catastrophic.

We have been learning to be wary of humans since the beginning of humans. Fast forward several thousand years, and it’s not surprising that for our kids and teens, social situations can fuel anxiety like nothing else. These can include school, social gatherings, soccer, art club, trying out for the school play, a sleepover – or anything else that comes with other humans and the potential for embarrassment, humiliation, separation, exclusion, or rejection. 

But their favourite people can make them braver.

Think of the brain as having three sections, back, middle, front. At the very back is the oldest, most primitive part of our brain. It’s responsible for our basic functions – blood pressure, heartbeat, breathing – the things that keep us alive. Next, in the middle, is the ’emotional brain’. This is where the amygdala lives. It’s the instinctive, impulsive part of the brain that is involved in anxiety and emotion. Finally, at the front is the ‘thinking brain’, the home of the pre-frontal cortex. This is the part of the brain that can receive rational information, plan, consider consequences, exercise self-control, problem-solve, and calm big emotions. 

We need the three parts of the brain to be connected and work together, as a team. During anxiety though, the amygdala pulls rank and takes over. It shuts down the thinking brain and hijacks the primitive brain, organising the body to increase heart rate, shallow breathe, increase blood pressure. When we are actually under threat, having the amygdala in charge is what we want, because it will be laser-focussed on getting us safe. The problem is when it takes over when it doesn’t need to. 

To bring back calm and to open the way to brave behaviour, we need to get the three parts of the brain connected and working together again. This has to happen from the back to the front. We have to respond to the primitive brain first, then the emotional brain, then the thinking brain. Think of it like building a bridge – there are no shortcuts and we can’t change the order. First we have to prepare the ground (reset the physiology), then we lay the foundations (open the way for brave behaviour with warmth, validation, connection), then we build the structure on top of that (encourage brave behaviour, plan, explore what’s needed). If we move to one stage before an earlier stage has happened, the structure won’t be solid, and will be likely to collapse. 

Often, when our children or teens are in the thick of anxiety, we respond to the thinking brain first with rational information such as, ‘there’s nothing to worry about’. This is completely understandable, but it just won’t work. The thinking brain needs the backing of the other two parts to do its job effectively. An anxious brain is a mighty powerful brain, so it’s important to work with it, rather than against it. Here’s how to do that.

First, respond to the ‘primitive brain’, at the back. 

Strong, slow, steady. ‘Breathe.’

Re-engage the primitive brain by encouraging strong, steady breathing. This will lower blood pressure and heart rate, and bring brain waves to a more relaxed state. Breath is our most basic and most powerful support. When breathing is strong and steady, so are we, but it’s the first to go when anxiety hits.

During anxiety, breathing changes from strong, steady breathing to short, sharp breathing. This is how it’s meant to happen, and a sign that a powerful, magnificent brain is working as it should. The brain wants the body to stop using energy on deep, strong breathing, in case it’s needed for fight or flight. When breathing changes to short sharp breaths, this begins the cascade of physiological changes connected to the fight or flight response. These changes are why anxiety feels the way it does. They include:

  • feeling puffed and breathless (because of short breathing),
  • dizzy and confused (because of the change in the balance of carbon dioxide and oxygen),
  • a racey, pounding heart (because it’s pumping the neurochemical fuel around the body for fight or flight),
  • tight, wobbly muscles (fuel is sent to arms so they can fight or legs so they can flee),
  • clammy, sweaty (the body cools itself down in case it has to fight or flee),
  • nausea, butterflies (digestion shuts down temporarily to save energy for fight or flight),

These symptoms are completely normal, and completely safe. Bodies and brains have been doing anxiety for a while, and they know exactly what they’re doing – but it can feel awful. Strong, steady breathing will start to neutralise the neurochemical surge and turn around the physiological symptoms. Something to keep in mind though, is that during anxiety, the brain is too busy to do things that don’t feel familiar. To make strong, steady breathing a more available response, encourage your child to practise when they are calm. Here are two ways to do that:

Hot Cocoa Breathing: ‘Pretend you have a mug of hot cocoa in your hands. Smell the warm chocolatey smell for three, hold it for one, blow it cool for three, hold it for one. Repeat three or four times.’

Figure 8 Breathing: This technique is especially good for teens because they can access it anywhere, anytime, and nobody else will have any idea. It combines touch and breath, which is a powerful combo. Anxiety feels flighty, and touch during anxiety can feel comforting and grounding. (It’s also something you can do to them if they like being touched.) Have them draw a figure 8 on their skin (arm, leg, back – wherever feels lovely) with their index finger. For the first half of the figure 8, ask them breathe in for three. When they get to the middle, hold for one. Then, for the second half of the figure 8, breathe out for three. Repeat three or four times. 

Then, the ’emotional brain’ in the middle. 

Touch, validation, warmth. ‘I’m here. I see you.’

Next, we need to tap into the emotional brain and help it feel safe again. As much as we have been wired to be wary of some people, we’ve also been wired to feel safe and connected with others. One of the things that influences the amygdala’s decision about whether to avoid something or move bravely towards it is the release of oxytocin (the bonding hormone) into the medial region of the amygdala. This section of the amygdala is heavily involved in our reactions to other people, specifically whether to avoid them or move towards them. Sometimes avoidance is exactly the right move – not all people are safe – but sometimes the amygdala can hit the ‘stay away’ button unnecessarily. This can drive anxiety in any situation where there are people – school, unfamiliar or new situations, anything social.

Oxytocin is released when we feel close to someone we care about. The amygdala has receptors especially designed to receive oxytocin, and when it gets a juicy dose, the amygdala feels safer and calmer – which means less anxiety, less avoidance, more brave behaviour. When our kids and teens are in the thick of anxiety, touching them gently, putting your arm around them, being physically close to them, holding their hand (as long as they’re ok with touch) can facilitate a delivery of oxytocin directly to the medial amygdala. This will increase the feeling of connection to you and calm the amygdala, which will help your child feel safer. We humans feel safest, bravest and strongest when we’re close to our favourite humans.

Another function of the feeling brain is to recruit support. If you’re the support, let the amygdala know that it’s done its job, and support is here. Do this by acknowledging and validating the feelings you see in your child or teen. ‘I can see this feels big for you.’ ‘It looks as though you’re worried about walking into school by yourself. Do I have that right?’

And hello ‘thinking brain’ – we’ve missed you.

Move towards brave behaviour. ‘You can do this, gorgeous. I know you can.’

Now that you’ve delivered a delicious dose of oxytocin to your child’s medial amygdala, hopefully your child will be feeling calmer. This reduces the drive to avoid, and open the way for brave behaviour. Speak to the logical, calming, thinking brain by reminding them why they feel the way they do, asking them what they need, armouring them with brave thinking, and encouraging them towards brave behaviour. Connect with them by looking them in the eye (this also releases oxytocin) and gently and confidently moving them forward, ‘I know you can do this, gorgeous. I know you can.’ 

When dealing with anxiety, it’s important to start with the absolute belief that your child or teen has everything they need to be brave – because they do. Sometimes though, you’ll need to believe it enough for both of you. There will of course be times to let your child take comfort somewhere warm and bundled, but there will also be times to push them gently towards brave behaviour. One of the things that can make this tough for any parent, is that the gentlest nudge forward by you might not feel that gentle, for them or for you. When anxiety hits, the need for our kids to avoid situations can be monumental, but our belief in them can always be stronger. The question to ask yourself in these times is, ‘Will my response build their courage, or shrink it?’ When avoidance becomes their go-to response, it will shrink their world more than it deserves to be. When the magic of them is kept hidden away, it is a loss for all of us.

Brains learn from experience. If your child’s amygdala has been working a little too hard and has become a little overprotective, it might take time to ‘re-teach’ the amygdala to approach instead of avoid – but absolutely this can be done, and it’s so important. When you take away the option to avoid, there has to be something else put back in its place. Otherwise, the drive will be to go back to what’s familiar, which will be avoidance. That ‘something else’ is encouragement towards brave behaviour, or towards whatever it is they want to avoid. 

And finally …

The move towards brave behaviour and away from anxiety is a process, and not always a smooth one. Our children and teens need us to see them and to hold a strong, steady space for them, but they also need us to believe in them and to sometimes lead the way. Because we can see around the corners that they can’t. And we can see their strength, and their resilience, and their courage. When their anxiety is screaming at that maternal or paternal need in you to keep them safe, ask, ‘Do I believe in them, or do I believe their anxiety?’ And always, of course, go gently. Building brave, beautiful humans takes time – and that’s okay, because they have plenty of it.

4 Comments

K

Oh my gosh – I can’t thank you enough for this article! Everything you’re saying here makes so much sense! I really look forwarding to using this ‘bridge strategy’ with my 9 year old daughter, who was recently diagnosed with anxiety. I’m so thankful for the tools you provide to help me with my daughter’s sense of wellness!

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Chris

Thank you! I just watched your interview with Renee Jain and for the first time heard something that hit home and spoke to me. I have a dughter who has a bit of anxiety, and now I can empower her through it. I love tour approach and your insight. I look forward to exploring the site.

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Ann

My daughter is turning 19 next month. She has always been an anxious, “slow to warm up” child, and I remember her not being quite like the others in the sense where I just knew it was wrong to “force” her to do new things instead of encourage her and push her gently to try new situations. She has come a very long way. She is currently working part-time in retail and also attending university, but she is still experiencing great anxiety sporadically. Just today she had asked me to reschedule a hair cut appointment for her, but because of her complicated schedule, I said that she should do it herself. She proceeded to have a complete breakdown and insisted that I do it for her. I just feel that this is the wrong thing to do, and I have expressed that to her and that in the short term it seems easier but that I feel it is setting her up to continue avoiding doing things like this. I suggested that she either call the salon and I will sit with her or if it is talking on the phone ??? that is triggering her, then I would take her to the salon and she could chat with the receptionist face to face. She seemed to have some sort of panic attack and is very upset with me right now. I really feel that this is the right course, but I would appreciate some input into this situation if possible, please.

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We have to change the way we talk about anxiety. If we talk about it as a disorder, this is how it feels.

Yes anxiety can be so crushing, and yes it can intrude into every part of their everyday. But the more we talk about anxiety as a disorder, the more we drive ‘anxiety about the anxiety’. Even for big anxiety, there is nothing to be served in talking about it as a disorder. 

There is another option. We change the face of it - from an intruder or deficiency, to an ally. We change the story - from ‘There’s something wrong with me’ to, ‘I’m doing something hard.’ I’ve seen the difference this makes, over and over.

This doesn’t mean we ignore anxiety. Actually we do the opposite. We acknowledge it. We explain it for what it is: the healthy, powerful response of a magnificent brain that is doing exactly what brains are meant to do - protect us. This is why I wrote Hey Warrior.

What we focus on is what becomes powerful. If we focus on the anxiety, it will big itself up to unbearable.

What we need to do is focus on both sides - the anxiety and the brave. Anxiety, courage, strength - they all exist together. 

Anxiety isn’t the absence of brave, it’s the calling of brave. It’s there because you’re about to do something hard, brave, meaningful - not because there’s something wrong with you.

First, acknowledge the anxiety. Without this validation, anxiety will continue to do its job and prepare the body for fight or flight, and drive big feelings to recruit the safety of another human.

Then, we speak to the brave. We know it’s there, so we usher it into the light:

‘Yes I know this is big. It’s hard [being away from the people you love] isn’t it. And I know you can do this. We can do hard things can’t we.

You are one of the bravest, strongest people I know. Being brave feels scary and hard sometimes doesn’t it. It feels like brave isn’t there, but it’s always there. Always. And you know what else I know? It gets easier every time. I’ve know this because I’ve seen you do hard things, and because I’ve felt like this too, so many times. I know that you and me, even when we feel anxious, we can do brave. It’s always in you. I know that for certain.’♥️
Our job as parents isn’t to remove their distress around boundaries, but to give them the experiences to recognise they can handle boundaries - holding theirs and respecting the boundaries others. 

Every time we hold a boundary, we are giving our kids the precious opportunity to learn how to hold their own.

If we don’t have boundaries, the risk is that our children won’t either. We can talk all we want about the importance of boundaries, but if we don’t show them, how can they learn? Inadvertently, by avoiding boundary collisions with them, we are teaching them to avoid conflict at all costs. 

In practice, this might look like learning to put themselves, their needs, and their feelings away for the sake of peace. Alternatively, they might feel the need to control other people and situations even more. If they haven’t had the experience of surviving a collision of needs or wants, and feeling loved and accepted through that, conflicting needs will feel scary and intolerable.

Similarly, if we hold our boundaries too harshly and meet their boundary collisions with shame, yelling, punishment or harsh consequences, this is how we’re teaching them to respond to disagreement, or diverse needs and wants. We’re teaching them to yell, fight dirty, punish, or overbear those who disagree. 

They might also go the other way. If boundaries are associated with feeling shamed, lonely, ‘bad’, they might instead surrender boundaries and again put themselves away to preserve the relationship and the comfort of others. This is because any boundary they hold might feel too much, too cruel, or too rejecting, so ‘no boundary’ will be the safest option. 

If we want our children to hold their boundaries respectfully and kindly, and with strength, we will have to go first.

It’s easy to think there are only two options. Either:
- We focus on the boundary at the expense of the relationship and staying connected to them.
- We focus on the connection at the expense of the boundary. 

But there is a third option, and that is to do both - at the same time. We hold the boundary, while at the same time we attend to the relationship. We hold the boundary, but with warmth.♥️
Sometimes finding the right words is hard. When their words are angry and out of control, it’s because that’s how they feel. 

Eventually we want to grow them into people who can feel all their feelings and lasso them into words that won’t break people, but this will take time.

In the meantime, they’ll need us to model the words and hold the boundaries firmly and lovingly. This might sound like:

‘It’s okay to be angry, and it’s okay not to like my decision. It’s not okay to speak to me like that. I know you know that. My answer is still no.’

Then, when they’re back to calm, have the conversation: 

‘I wonder if sometimes when you say you don’t like me, what you really mean is that you don’t like what I’ve done. It’s okay to be angry at me. It’s okay to tell me you’re angry at me. It’s not okay to be disrespectful.

What’s important is that you don’t let what someone has done turn you into someone you’re not. You’re such a great kid. You’re fun, funny, kind, honest, respectful. I know you know that yelling mean things isn’t okay. What might be a better way to tell me that you’re angry, or annoyed at what I’ve said?’♥️
We humans feel safest when we know where the edges are. Without boundaries it can feel like walking along the edge of a mountain without guard rails.

Boundaries must come with two things - love and leadership. They shouldn’t feel hollow, and they don’t need to feel like brick walls. They can be held firmly and lovingly.

Boundaries without the ‘loving’ will feel shaming, lonely, harsh. Understandably children will want to shield from this. This ‘shielding’ looks like keeping their messes from us. We drive them into the secretive and the forbidden because we squander precious opportunities to guide them.

Harsh consequences don’t teach them to avoid bad decisions. They teach them to avoid us.

They need both: boundaries, held lovingly.

First, decide on the boundary. Boundaries aren’t about what we want them to do. We can’t control that. Boundaries are about what we’ll do when the rules are broken.

If the rule is, ‘Be respectful’ - they’re in charge of what they do, you’re in charge of the boundary.

Attend to boundaries AND relationship. ‘It’s okay to be angry at me. (Rel’ship) No, I won’t let you speak to me like that. (Boundary). I want to hear what you have to say. (R). I won’t listen while you’re speaking like that. (B). I’m  going to wait until you can speak in a way I can hear. I’m right here. (R).

If the ‘leadership’ part is hard, think about what boundaries meant for you when you were young. If they felt cruel or shaming, it’s understandable that that’s how boundaries feel for you now. You don’t have to do boundaries the way your parents did. Don’t get rid of the boundary. Add in a loving way to hold them.

If the ‘loving’ part is hard, and if their behaviour enrages you, what was it like for you when you had big feelings as a child? If nobody supported you through feelings or behaviour, it’s understandable that their big feelings and behaviour will drive anger in you.

Anger exists as a shield for other more vulnerable feelings. What might your anger be shielding - loneliness? Anxiety? Feeling unseen? See through the behaviour to the need or feeling behind it: This is a great kid who is struggling right now. Reject the behaviour, support the child.♥️

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