Anxiety is a normal human emotion, but it can get out of hand. When this happens, it can be tough to cope. In fact, anxiety disorders are among the most common mental health challenges people face.
Unfortunately, anxiety is on the rise among children and adolescents. A 2022 study in JAMA Pediatrics found that anxiety rates in children and adolescents increased by 27% between 2016 and 2019.
Anxiety can affect a student’s ability to:
- Learn
- Participate in class
- Interact with peers
The Centers for Disease Control and Prevention (CDC) has also found that feelings of anxiety and depression are more common among female students and students who identify as lesbian, gay, or bisexual.
This article will explore a range of helpful anxiety tools for students, as well as strategies that educators and parents can use to create a positive learning environment and support students in managing their anxiety symptoms.
How to recognize anxiety: Signs, symptoms, and factors that contribute to it
Anxiety can show up differently from person to person, and it can be easy to miss. Here are some common signs, symptoms, and factors that contribute to anxiety in students.
Identifying anxiety in students
Anxiety shows up as physical, emotional, and behavioral symptoms. Here are some of the most common signs of anxiety in children and teens:
- restlessness
- trembling or shaking
- trouble focusing or concentrating
- sweating
- heart palpitations
- shortness of breath
- irritability
- distress
- excessive worry
- apprehension
Identifying the signs of anxiety early on is key. The sooner you recognize anxiety, the sooner you can get help.
Understanding what causes student anxiety
Anxiety has many causes. Academic pressure, social struggles, family issues, and the world around them all contribute to student anxiety.
According to the cognitive theory of anxiety, some people overestimate the danger in a situation and underestimate their ability to cope with it. Bullying, discrimination, and a lack of inclusivity also have a huge impact on anxiety.
Certain groups of students are also more likely to experience anxiety. Research shows that LGBTQ+ students and female students are disproportionately affected by anxiety.
Creating a Supportive Environment: Classroom Management and Culture
The classroom environment can be a huge factor in a student’s anxiety levels. Teachers can use classroom management techniques that promote safety and security and create a space where kids can express their anxiety. It’s also important to offer individual accommodations to students who need them.
Building strong bonds with students can make a big difference in their comfort level in the classroom. When students feel connected to their teacher, they may be more likely to open up about their struggles and ask for help when they need it.
Talking openly about anxiety can help to normalize the experience and reduce stigma. Teachers can create opportunities for students to share their experiences and learn from one another.
Validating Feelings and Promoting Inclusivity
Validating students’ feelings is essential for creating a supportive classroom environment. When students feel heard and understood, they’re more likely to feel safe and secure.
Teachers can promote inclusivity by teaching students about diversity and acceptance. Tackling the topic with a good book can be a great way to open up conversations and help students learn to appreciate differences.
The Role of Psychoeducation
Educating yourself, students, and parents about anxiety is key to creating a supportive environment. Psychoeducation can provide a framework for understanding anxiety and developing coping strategies.
For teachers, understanding the signs and symptoms of anxiety can help them identify students who may be struggling. They can also learn strategies for managing anxiety in the classroom and supporting students who are experiencing anxiety symptoms. Psychoeducation can also help teachers understand the connection between anxiety and other mental health issues, such as depression and psychological distress.
For students, learning about anxiety can help them understand what’s happening in their bodies and minds. They can also learn coping strategies for managing anxiety symptoms. For parents, psychoeducation can provide a better understanding of their child’s anxiety and how to support them.
Practical Tools and Techniques for Anxiety Management
Anxiety can feel overwhelming, but it’s important to remember that there are practical tools and techniques that can help you manage it. Here are some strategies to consider:
Breathing and Relaxation Techniques
Controlled breathing exercises are a great way to regulate your body’s response to stress. When you’re anxious, your heart rate increases, and your breathing becomes shallow. Controlled breathing helps to counteract these physiological changes. Deep breaths activate your parasympathetic nervous system, which promotes relaxation.
Self-regulation of breathing is often used as a primary treatment for anxiety. If you’re feeling anxious, practice taking slow, deep breaths. Inhale deeply through your nose, hold for a few seconds, and then exhale slowly through your mouth. Repeat this several times, focusing on the sensation of your breath.
Other relaxation techniques include progressive muscle relaxation, where you tense and release different muscle groups in your body, and calming imagery, where you visualize a peaceful scene to help calm your mind.
Cognitive Strategies for Challenging Anxious Thoughts
Thought challenging is a cognitive strategy that involves identifying and questioning negative or anxious thoughts. Cognitive theory suggests that anxiety often stems from overestimating danger and underestimating your ability to cope. By challenging these thoughts, you can develop a more balanced perspective.
One way to challenge anxious thoughts is to ask yourself if there’s any evidence to support them. Are they based on facts, or are they based on assumptions? You can also use cognitive restructuring to reframe negative thoughts into more positive ones.
Compassionate self-talk can also be helpful. Treat yourself with kindness and understanding, just as you would a friend who is struggling. Remind yourself that it’s okay to feel anxious, and that you’re doing your best. Focus on self-soothing and self-compassion.
Grounding Techniques for Present Moment Awareness
Grounding techniques are designed to help you focus on the present moment and distract yourself from anxious thoughts. These techniques can be especially helpful when you’re feeling overwhelmed or disconnected from reality.
Start with mindful breathing. Pay attention to the sensation of your breath as it enters and leaves your body. Notice the rise and fall of your chest or abdomen. This simple act of focusing on your breath can help to anchor you in the present moment.
The 5-4-3-2-1 technique is another grounding exercise. In this technique, you identify five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. This sensory-based exercise can help to bring you back to the present moment.
Additional Tools and Activities
Fidgets, weighted items, and aromatherapy can be helpful tools for managing anxiety. Fidget toys can provide a tactile outlet for nervous energy. Weighted lap desks can provide a sense of calm and security.
Certain scents, like lavender and chamomile, and even some remedies like Bach Rescue Remedy Pastilles, are known for their calming properties. You can use essential oils in a diffuser or apply them topically to your skin.
Other activities, like art, movement, and gratitude journaling, and even listening to binaural beats, can also be helpful for managing anxiety. Creating art can be a form of self-expression and can help you to process your emotions. Physical activity releases endorphins, which have mood-boosting effects. Keeping a gratitude journal can help you to focus on the positive aspects of your life.
Finally, consider trying tapping, also known as Emotional Freedom Techniques (EFT). This involves tapping on specific acupressure points on your body while focusing on your anxious thoughts or feelings. Some people find that tapping helps to release emotional blockages and reduce anxiety.
Promoting Healthy Lifestyles and Self-Care
Anxiety management isn’t just about quick fixes. It also involves fostering a lifestyle that supports mental well-being. Here’s how:
The Importance of Sleep and Nutrition
There’s a strong connection between sleep, nutrition, and anxiety. When kids don’t get enough sleep or don’t eat well, their anxiety levels can go up. Remind kids to eat healthy foods and stay hydrated. Parents and caregivers can help by making sure their kids are getting enough sleep.
Physical activity also plays a role in sleep. Getting enough exercise during the day can help kids sleep better at night. The CDC recommends that children ages 6 to 12 need 9 to 12 hours of sleep per night. Preschoolers need 10 to 13 hours. Teenagers need 8 to 10 hours.
Encouraging Physical Activity and Mindfulness
Regular exercise is a fantastic way to reduce anxiety. Encourage students to be physically active, whether it’s through sports, dance, or even just a brisk walk. It’s a great way to burn off excess energy and release endorphins, which have mood-boosting effects.
Mindfulness practices can also have a big impact on emotional regulation. Simple techniques like deep breathing exercises or guided meditation, perhaps even listening to music with a 2 minute timer, can help students calm their minds and manage anxiety in the moment. Mindfulness-based interventions have been shown to be especially helpful.
Recognizing Warning Signs and Seeking Support
It’s important for students to be aware of their own personal warning signs of anxiety. What does it feel like when they’re starting to feel anxious? Are their palms sweaty? Is their heart racing? Do they have trouble concentrating? Teaching kids to recognize their own warning signs can help them take action before their anxiety spirals out of control.
Encourage students to seek help from trusted adults when they need it. Create a space where kids can express their anxiety without judgment. Whether it’s a parent, teacher, counselor, or friend, having someone to talk to can make a big difference.
Parents and caregivers: Here’s how to help
It’s hard to watch your child struggle with anxiety, and it’s natural to want to jump in and fix things. But there are some specific things you can do to help your child manage their anxiety in the long run.
- Manage your role in safety behaviors. It’s tempting to participate in rituals that seem to ease your child’s anxiety, but these actually reinforce the anxiety cycle. Work with a therapist to understand how to gently reduce your involvement in these behaviors.
- Manage reassurance-seeking. Similar to safety behaviors, constantly reassuring your child can make their anxiety worse. Instead of offering immediate reassurance, try helping them explore their worries and develop coping strategies.
- Model positive anxiety management. Kids learn by watching you. Show them healthy ways to cope with your own stress and anxiety, like exercise, mindfulness, or talking to a friend.
- Allocate “talk time.” Set aside a specific time each day or week for your child to talk about their worries. This helps contain the anxiety and prevents it from spilling over into other parts of their life. Outside of this time, gently remind them that you’ll talk about it later.
- Encourage independence. Anxiety can make kids clingy. Encourage them to try new things and take on age-appropriate responsibilities. This builds confidence and resilience.
Frequently Asked Questions
What is the 3-3-3 rule for anxiety?
The 3-3-3 rule is a grounding technique used to manage anxiety in the moment. It involves identifying three things you can see, three things you can hear, and three things you can physically move (like your fingers, toes, or neck). This exercise helps bring you back to the present and interrupts the cycle of anxious thoughts.
What are some effective tools for managing anxiety?
Effective anxiety tools include mindfulness and meditation apps, deep breathing exercises, progressive muscle relaxation techniques, journaling, cognitive behavioral therapy (CBT) exercises, and engaging in physical activity. Also, creating a supportive environment with friends, family, or a therapist can make a big difference.
What is the 5-4-3-2-1 method for anxiety?
The 5-4-3-2-1 method is another grounding technique that utilizes your senses to combat anxiety. You start by naming five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. Like the 3-3-3 rule, this exercise anchors you in the present moment and distracts you from anxious thoughts.
What do students with anxiety need to thrive?
Students with anxiety need a supportive and understanding environment that includes accommodations like extended time on tests, a quiet testing space, and access to counseling services. Encouraging self-care practices, teaching coping skills, and promoting open communication with teachers and counselors are also crucial for their success and well-being.
Key takeaways
Dealing with student anxiety requires a multi-pronged approach. It’s not enough to simply tell a student to “calm down” or “stop worrying.” Instead, we need to create supportive environments, teach effective coping skills, encourage healthy lifestyle choices, and offer individualized support when needed.
This isn’t a task for just one person. Students, educators, parents, and mental health professionals need to work together as a team. Open communication and collaboration are essential to understanding each student’s unique challenges and developing strategies that work for them.
It’s also important to remember that anxiety doesn’t have to define a student’s future. With the right tools and support, students can learn to manage their anxiety, build resilience, and thrive academically, socially, and emotionally. Building resilience is key, and it comes from consistent effort and the belief in their ability to overcome challenges. Anxiety can be overcome.