How can young people manage their anxiety?

Posted by
Hannah Hambleton
May 30, 2023

Anxiety can be a challenging experience, especially for young people who may be navigating the additional pressures of school, family and social relationships. Recognising the importance of managing anxiety and promoting mental well-being, this blog post aims to provide practical strategies to help young people cope with anxiety effectively using a number of self-care options.

These techniques can be incorporated into daily routines, supporting young people with better overall well-being.

Spend More Time in Nature

One powerful way to alleviate anxiety is to connect with nature. Spending time outdoors, whether it's a walk in the park, a hike in the woods, or simply sitting by a lake, can have a profound impact on mental well-being. Nature provides a serene and calming environment that allows young people to escape the stressors of daily life. Encourage young people to take regular breaks from their screens and immerse themselves in the beauty of the natural world, even just for a few minutes.

Listen to Your Body

An essential aspect of managing anxiety is learning to tune in to your body's signals. Encourage young people to pay attention to their physical sensations and identify any signs of stress or tension. Deep breathing exercises, meditation, and mindfulness techniques can help them become more attuned to their bodies and promote a sense of relaxation. Practicing mindfulness regularly allows individuals to observe their thoughts and emotions without judgment, reducing the impact of anxious feelings and promoting a sense of inner peace.

Getting Lost in an Activity

Engaging in activities that bring happiness can be a great way to divert attention from anxiety. Encourage young people to explore their interests, whether it's playing a musical instrument, painting, writing, dancing, or participating in sports. Being immersed in a creative or physical activity allows the mind to focus on the present moment, which can provide a temporary reprieve from anxious thoughts. Pursuing hobbies also promotes a sense of accomplishment, boosts self-esteem, and can create a more positive outlook – all important for general well-being.

Try Grounding Techniques

Grounding techniques are effective tools for managing anxiety by helping individuals reconnect with the present moment and divert attention away from distressing thoughts. Encourage young people to try grounding techniques such as the 5-4-3-2-1 method, where they identify five things they can see, four things they can touch, three things they can hear, two things they can smell, and one thing they can taste. This technique is good to bring focus to the immediate surroundings, reducing anxiety.

Get More Active

Physical activity plays a crucial role in managing anxiety. When we’re active, the body releases feel-good hormones that can improve our mood and boost our energy, including serotonin and dopamine. Sport can also increase self-confidence, which can be really beneficial for young people dealing with anxiety. Participating in group activities or team sports fosters social connections and interaction, which can help combat feelings of isolation and loneliness.

Talk To Someone

When you’re struggling to manage anxiety, talking to someone can really help. This can be a trusted friend or adult, and might not even have to be about anxiety. A simple chat or phone call about day to day topics can really help, reducing feelings of loneliness. You can also speak to organisations such as Young Minds or Childline about your anxiety symptoms, as well as making an appointment with your GP to talk about things further.


For young people especially, anxiety can present unique challenges as they juggle other challenges in their life. As well as talking to professionals such as GPs and mental health organisations, there are other steps that young people can take to manage their anxiety. This can include taking part in sport, taking up new hobbies or getting out into nature.

To find out more about managing anxiety, visit

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