Anxiety

• Physical symptoms such as stomach aches, headaches, fatigue or difficulty sleeping

• Avoidance of certain situations, people or places

• Changes in eating habits

• Difficulty concentrating or engaging in tasks

• Persistent worry or negative thinking

• Seeking constant reassurance

It’s important to remember that some level of anxiety is a normal part of development. It can even be helpful in small amounts, prompting alertness or motivating a young person to prepare for a challenge. However, when anxiety becomes overwhelming or interferes with everyday life, it may require additional support or intervention.

• Anxiety is a natural response that helps us prepare for perceived danger or stress. When our brain senses a threat, it triggers a release of chemicals like adrenaline to help us respond quickly. This is known as the "fight or flight" response.

  In this state, our heart rate increases, blood flows more rapidly to the muscles, and our body becomes alert and ready to act. For young people, this might feel like shaky arms and legs, a racing heart, feeling hot or sweaty, or experiencing dizziness or nausea. These physical sensations can be uncomfortable or even frightening, but they are the body's normal way of reacting to stress. Once the perceived threat passes, the body gradually returns to its usual state.

  Young people can become anxious for many different reasons, and each individual will experience it in their own way. While some anxiety is a healthy part of growing up, certain factors can increase the likelihood of a young person experiencing prolonged or intense periods of anxiety.

  Some common contributing factors include:

  • Sudden or significant changes in personal or environmental circumstances

  • Living with family members who are experiencing anxiety or other mental health challenges

  • Difficulties at school, such as academic pressure, exam stress or social issues

  • Responsibilities that are not appropriate for their age or stage of development

  • Stressful home environments, including financial struggles, debt or unstable housing

  • Exposure to trauma, including abuse or witnessing distressing events

  • Experiences of bullying, whether in person or online

  • Bereavement or loss of a loved one

  • Ongoing health concerns, either personal or within the family

  Understanding the causes and triggers of anxiety can help professionals identify when a young person may be struggling and respond in a supportive and informed way.

There are many reasons why a young person might feel anxious or stressed, and it’s important to help them recognise the signs in their body and mind. By developing this awareness, they are better equipped to take steps towards managing how they feel.

Anxiety and stress can produce a wide range of physical and emotional symptoms. Young people might describe feeling:

• Scared or nervous

• Overwhelmed or out of control

• Restless or jittery

• Hot or sweaty

• Breathless or dizzy

• Sick or nauseous

• Tense or having aching muscles

• Like their heart is racing

• Like their mind is racing or overthinking

• Unable to focus or concentrate

• Like they have “butterflies” in their stomach

• A sudden urge to go to the toilet

Some young people may also experience panic attacks, which can feel especially intense and distressing. These often include symptoms such as:

• A rapid heartbeat

• Difficulty breathing or a sensation of being unable to get enough air

• Sweating or shaking

• Chest tightness or dizziness

• Feeling detached from reality or a sense of losing control

Panic attacks can be frightening, especially if a young person doesn’t understand what is happening to them. During a panic attack, it’s crucial to remain calm and avoid placing any pressure on the young person to talk, move or complete tasks. Instead, create a safe and quiet space, offer reassurance and give them time to recover at their own pace.

Helping young people understand that these feelings are part of a common stress response — and that they will pass — is an important step in reducing fear and building their ability to cope.

Everyone experiences a wide range of emotions, and it is completely normal for children and young people to feel overwhelmed at times. Anxiety can affect how they think, feel and behave — particularly when they are faced with difficult or upsetting situations.

Events such as the death of a loved one, conflict at home or the breakdown of a friendship can have a significant emotional impact. In these moments, young people may not have the tools or emotional maturity to process their feelings fully, and their reactions might seem intense, confusing or out of character.

These responses are not unusual and often form part of a healthy emotional process. It is important for professionals to reassure young people that it is okay to feel upset, angry, withdrawn or uncertain when life becomes challenging. What matters most is helping them understand their emotions and giving them space and support to work through them.

Some common emotional and behavioural responses to anxiety might include:

• Tearfulness or emotional outbursts

• Increased irritability or frustration

• Withdrawing from others or avoiding activities

• Changes in appetite or sleep

• Restlessness or difficulty settling

• Seeking reassurance or becoming overly dependent on trusted adults

• Struggling to focus or manage everyday tasks

Recognising these responses as normal helps reduce stigma and supports early intervention. Providing calm, consistent support and normalising emotional expression can go a long way in helping young people feel safe and understood.

While anxiety is a normal part of life, it can become problematic when it starts to interfere with a young person’s day-to-day life. If anxious thoughts or feelings are persistent and begin to impact their ability to engage with school, family life, friendships or social activities, it may be a sign that additional support is needed.

Anxiety may also lead to unhealthy coping behaviours. These can be a way of trying to manage difficult emotions, but often create further challenges and distress in the long term. Recognising these behaviours early can help professionals step in with the right support.

Some unhealthy ways young people may try to cope with anxiety include:

• Negative thinking – focusing only on what’s going wrong and dismissing anything positive

• Self-harm – using physical pain as a way to manage emotional distress

• Substance misuse – turning to drugs or alcohol to numb difficult feelings

• Aggression or conflict – getting into fights or arguments as a way of expressing internal stress

• Emotional reasoning – letting strong emotions shape how they view situations or themselves (e.g. “I feel bad, so everything must be bad”)

• Blaming themselves – feeling responsible for things outside of their control

• Overeating or bingeing – using food for comfort or distraction

• Withdrawing – isolating from friends, family or normal routines

As a professional, it’s important to take these behaviours seriously while responding with compassion and curiosity, rather than judgement. Understanding what’s driving the behaviour can help open up safe conversations and guide young people towards healthier ways of coping.

Experiencing intense anxiety or a panic attack can be frightening for a young person, particularly if they do not understand what is happening to their body. In these moments, your calm presence and support can make a significant difference.

Here are some practical ways you can help a young person during an anxious moment:

• Stay calm and present
  Your calm energy helps to regulate theirs. Avoid rushing them or asking too many questions. Simply being there and showing you care can be incredibly reassuring.

• Reassure them that they are safe
  Gently remind them that what they are feeling will pass and that they are not in danger, even if their body feels otherwise.

• Support them with their breathing
  Encourage slow, steady breathing. A simple method is to breathe in for four seconds and breathe out for six. You can do it alongside them if it helps.

• Help them change their environment if possible
  If appropriate, gently suggest stepping outside or into a quieter space. Fresh air or being in nature can help reduce feelings of overwhelm.

• Use grounding techniques
  Techniques like the “5-4-3-2-1” method (naming five things they can see, four they can touch, etc.) can help shift focus away from anxious thoughts and reconnect them with the present moment.

Promoting Emotional Wellbeing and Resilience

Preventative strategies can help reduce the frequency and intensity of anxiety over time. Here are some ways to support young people in maintaining positive emotional health:

• Encourage regular relaxation
  Activities like mindfulness, breathing exercises, gentle yoga, listening to music or reading can all help calm the nervous system.

• Promote healthy habits
  Eating well-balanced meals, staying hydrated and avoiding skipped meals supports both physical and emotional regulation.

• Support good sleep hygiene
  Sleep plays a crucial role in mental health. Encourage consistent routines and refer to our Sleep Guidance resource for further tips.

• Incorporate regular physical activity
  Movement helps release stress and boosts mood. Encourage any form of exercise that the young person enjoys.

• Foster realistic thinking
  Help young people recognise when they’re being overly self-critical or aiming for perfection, and encourage them to acknowledge their efforts and progress.

• Model and encourage self-reflection
  Talking openly about feelings and checking in with themselves helps young people develop emotional awareness.

• Maintain social connections
  Encourage young people to talk to friends, trusted adults or support networks when feeling overwhelmed.

• Involve them in meaningful activity
  Volunteering, hobbies or group activities can provide a sense of purpose and reduce feelings of isolation.

• Use humour where appropriate
  Laughter and lightness, when genuinely felt, can help shift mood and provide relief from anxious thinking.

Preventative strategies can help reduce the frequency and intensity of anxiety over time. Here are some ways to support young people in maintaining positive emotional health:

• Encourage regular relaxation
  Activities like mindfulness, breathing exercises, gentle yoga, listening to music or reading can all help calm the nervous system.

• Promote healthy habits
  Eating well-balanced meals, staying hydrated and avoiding skipped meals supports both physical and emotional regulation.

• Support good sleep routines
  Sleep plays a crucial role in mental health. Encourage consistent routines and refer to our Sleep Guidance resource for further tips.

• Include regular physical activity
  Movement helps release stress and boosts mood. Encourage any form of exercise that the young person enjoys.

• Support realistic thinking
  Help young people recognise when they’re being overly self-critical or aiming for perfection, and encourage them to acknowledge their efforts and progress.

• Encourage reflection and emotional awareness
  Talking openly about feelings and checking in with themselves helps young people understand and manage their emotions.

• Help maintain social connections
  Encourage young people to spend time with friends, trusted adults or peer groups, especially during stressful periods.

• Involve them in meaningful activity
  Volunteering, hobbies or group activities can provide a sense of purpose and reduce feelings of isolation.

• Use humour when appropriate
  Laughter and lightness, when naturally felt, can help ease anxious thoughts and lift mood.