Anxiety is a normal emotion that can be experienced by anyone, including teenagers. This feeling usually arises when facing new situations in the environment , exams, or social challenges in social interactions . However, anxiety becomes a problem when it occurs excessively and for a prolonged period , especially when it begins to interfere with daily activities and relationships with others, both within friends and family.
It's important to understand the difference between fleeting nervousness and excessive anxiety in adolescents, as these conditions can impact mental health, academic achievement, and even social relationships. Adolescence itself is a vulnerable period for anxiety due to the simultaneous physical, emotional, and social changes that occur.
The Difference Between Momentary Nervousness and Excessive Anxiety
Momentary nervousness typically occurs in specific situations, such as a class presentation or meeting new people, and subsides after the situation passes. Meanwhile, excessive anxiety tends to be persistent, difficult to control, and accompanied by physical and emotional symptoms.
If anxiety makes it difficult for teenagers to concentrate, they panic easily, or they avoid activities that they previously did well, this condition needs more serious attention.
How Excessive Anxiety Appears in Adolescents
There are various factors that can trigger excessive anxiety in teenagers, both from within themselves and their surroundings.
1. Hormonal Changes and Brain Development
Hormonal changes during puberty affect adolescents' emotions and how they respond to stress. Furthermore, immature brain development, particularly in the ability to recognize and control emotions, makes adolescents more susceptible to difficulties managing emotions consistently .
2. Social Media Exposure and Self-Comparison
Social media often encourages teens to compare themselves to others. This can lower self-esteem and increase anxiety, especially if teens feel inadequate due to fears of isolation or loss of social status .
3. Academic Pressure and Social Demands
The pressure to excel in school, face exams, and the desire to be accepted in a social circle can be sources of stress that trigger anxiety.
4. Expectations from the Surrounding Environment
Pressure from parents, teachers, or the environment, such as heavy punishment and minimal praise, can create an unsafe environment for adolescents. This situation has the potential to increase psychological stress, lower self-confidence, and hinder healthy emotional development. In such an environment, adolescents become more vulnerable to anxiety, have difficulty expressing themselves, and struggle to connect and adapt to their social environment.
Signs of Excessive Anxiety in Teenagers That You Need to Watch Out For
Some teens may have difficulty expressing their feelings directly. Therefore, it's important to recognize signs of excessive anxiety, such as:
- Difficulty concentrating due to worry
- Easily tense, anxious or panicky
- Feeling out of control of himself
- Excessive fear that something bad will happen
- Often feel tired and lose enthusiasm
- Withdrawing from social environment
- Sleep disorders (difficulty sleeping or sleeping too much)
- Physical complaints such as headaches or stomach aches without an obvious cause
- The emergence of thoughts of hurting or endangering oneself or others
How to Overcome Excessive Anxiety in Teenagers
Managing anxiety in adolescents requires ongoing intervention. Here are some steps that can help:
- Grounding
Grounding techniques help teens reconnect with the “here and now,” so their minds aren’t constantly stuck in worry.
- Maintain adequate sleep and rest patterns
Getting enough sleep helps stabilize emotions and improves the body's ability to cope with stress.
- Get used to a regular and balanced diet
Good nutritional intake plays an important role in maintaining hormonal balance and mental health.
- Teaching Simple Breathing and Relaxation Techniques
Deep breathing exercises or light relaxation can help relieve tension when anxiety arises.
- Reducing Excessive Social Media Exposure
Limiting time spent on social media can reduce social pressure and self-comparison.
- Encouraging Physical Activity and Positive Hobbies
Exercise and hobbies help release endorphins which can improve mood.
- Providing Consistent Emotional Support
Teenagers need a sense of security and emotional support from those closest to them without feeling judged. Mutually supportive interpersonal relationships can provide opportunities for self-expression, which in this environment allows teens to develop more positive attitudes and emotions, making it easier for them to adjust to social situations.
- Avoiding Excessive Pressure and Demands
Adjusting expectations to a teenager's abilities helps reduce the mental burden they feel.
- Encourage Open Talking about Feelings
Practicing open , non-judgmental communication can help teens express emotions and feel understood.
- Seek Professional Help if Needed
If anxiety feels difficult to control or is interfering with daily activities, professional help is highly recommended.
The Role of Professionals in Managing Adolescent Anxiety
1. When Do Teenagers Need Professional Help?
Teenagers need to get professional help if anxiety lasts a long time, gets worse, is difficult to control or causes disruption to daily functioning, such as academic achievement, social relationships, or family dynamics.
2. Commonly Used Therapies
Some commonly used therapies include psychotherapy modalities such as cognitive behavioral therapy (CBT), supportive psychotherapy, mindfulness , and hypnotherapy. Additionally, in certain circumstances, the temporary use of psychopharmaceuticals may be considered to help relieve anxiety symptoms, especially if symptoms tend to be severe, persistent, and disrupt daily functioning.
3. The Role of a Psychologist or Psychiatrist
Mental health professionals play a crucial role in helping adolescents and their families understand, manage, and appropriately address anxiety. Psychologists help adolescents understand and manage anxiety through psychological approaches, such as recognizing maladaptive thought patterns and emotional responses, and developing coping skills through psychological approaches like counseling or psychotherapy. Meanwhile, psychiatrists have a more comprehensive role, not only addressing psychological aspects but also conducting comprehensive medical evaluations, assessing the possibility of anxiety disorders or other comorbidities, and providing medical treatment in the form of pharmacotherapy when necessary, especially for severe, persistent, or disruptive anxiety that interferes with daily functioning.
Excessive anxiety in adolescents is not a sign of weakness, but rather a condition that needs to be understood and addressed appropriately. Support from family, friends, and professionals can help adolescents navigate this phase with greater health and confidence.
If anxiety begins to interfere with your daily life, don't hesitate to seek help. Everyone, at some point in their life, experiences mental health challenges, and each person experiences them differently . Therefore, early intervention can prevent long-term impacts on a teenager's mental health.
Article written by Dr. Eduardo Renaldo, Sp.KJ (Psychiatrist, EMC Hospital, Tangerang)