5 ways to help your anxious teen at home
Is your teen struggling with managing intense emotions, social pressure, and the challenges of growing up?
Here are 5 ways to help your teens with anxiety and low self-esteem at home
Dealing with anxiety and low self-esteem as a teenager can feel overwhelming and isolating. Providing structured, actionable steps can help teens gain the skills they need to cope with anxiety and improve their self-esteem.
1. Journaling to Challenge Negative Thoughts
Journaling encourages teens to reflect on situations that trigger anxious thoughts or lead to negative self-criticism.
How it works:
Each night, ask your teen to write down three situations where they felt anxious or had negative thoughts about themselves.
For each situation, they should note:
What happened?
What was the anxious thought or self-criticism?
How did they feel in the moment?
What’s one thing they can say to challenge that thought? (For example, “I did my best” or “It’s okay to make mistakes.”)
After writing, they can rate their anxiety and self-esteem on a scale of 1-10.
Why it helps:
This exercise allows teens to recognize patterns in their thoughts, and by challenging negative thinking, they learn how to reframe their perspective and reduce the emotional impact.
Click HERE for more journal prompts to download!
2. Writing a Self-Compassion Letter
A self-compassion letter helps teens practice kindness toward themselves and shift their mindset.
How it works:
Ask your teen to write a letter to themselves as if they were writing to a close friend.
Encourage them to focus on:
The things they like about themselves.
A time when they showed resilience or strength, no matter how small.
How they would support and encourage a friend going through similar struggles.
Why it helps:
This activity fosters self-compassion, a crucial skill for improving self-esteem. Teens are often kinder to others than they are to themselves, so this exercise helps them change that internal dialogue.
Click HERE for a fill-in-the-blank letter template!
3. Practicing Grounding Techniques for Anxiety
When anxiety feels overwhelming, grounding exercises can help teens feel more in control by focusing on their immediate surroundings.
How it works:
Teach your teen the 5-4-3-2-1 grounding technique:
5 things they can see.
4 things they can touch.
3 things they can hear.
2 things they can smell.
1 thing they can taste.
Have them practice this technique twice a day and note how they feel before and after.
Why it helps:
Grounding exercises help teens stay in the present moment, making it easier to calm down when anxiety strikes. Over time, these techniques become a go-to tool for self-regulation.
4. Building Self-Esteem with Positive Affirmations
Negative self-talk can be a significant barrier to building self-esteem. Practicing positive affirmations helps teens replace these thoughts with empowering beliefs.
How it works:
Help your teen choose three affirmations that resonate with them (e.g., “I am capable,” “I am enough,” “I can handle difficult situations”).
Encourage them to say these affirmations in front of a mirror every morning and night for one week.
They can track how they feel before and after using these affirmations.
Why it helps:
Affirmations can seem simple, but over time, they help rewire negative thought patterns and promote a healthier, more confident self-image!
5. Encouraging Social Connection
Anxiety can lead to social withdrawal, but connecting with others is an important part of improving mental health and building self-esteem.
How it works:
Encourage your teen to reach out to a friend or family member for a brief, positive interaction at least once this week.
After the interaction, they should write down how they felt, any anxious thoughts that came up, and what went well in the conversation.
Why it helps:
This activity helps teens engage socially, even when anxiety makes it difficult. Reflecting on positive experiences can also build confidence in future social situations.
Supporting Your Teen’s Journey Toward Growth
Teens facing anxiety and low self-esteem need practical, step-by-step support to navigate their mental health challenges. These five assignments focus on building essential coping skills, increasing self-awareness, and promoting self-compassion. By integrating these exercises into your teen's routine, you’re helping them take active steps toward improving their emotional well-being and building the self-esteem they need to thrive.
Remember, progress takes time! Encourage your teen to go at their own pace and celebrate the small victories along the way.
If you're looking for more personalized support, consider seeking professional help from a therapist who specializes in working with teens.
