How to Recognise Signs of Anxiety in Teens

Anxiety is one of the most common mental health challenges facing teenagers today and it often goes unnoticed. According to the National Institute of Mental Health (NIMH), about 31.9% of adolescents aged 13 to 18 have an anxiety disorder, but many struggle in silence.

As a parent, teacher, or caregiver, recognising early signs of anxiety can make all the difference in helping a teen access the support they need. But here is the challenge: anxiety does not always look like panic attacks or fear. It often shows up in subtle, everyday behaviours that are easy to miss.

Let us break down how you can spot the signs of anxiety based on real scientific evidence and what you can do next.

What Is Anxiety in Teens, Really?

Teenage anxiety is not just about being “nervous before a test.” It is more of a graduated version of worry and stress. It is a chronic, often a draining mental state that can affect a teenager’s thoughts, behaviours, and physical well-being. Teenage anxiety is characterised by excessive fears, worries that do not match the situation, making it hard for them to feel or act normally.

If these anxious feelings do not go away, they can interfere with schoolwork’s, socialising with friends and enjoying life. Anxiety becomes an increasing concern when anxious feelings are very intense, go on for weeks, months or even longer, and/or get in the way of a teenager’s ability to learn, engage in home/school/work environments, and enjoy daily life.

Anxiety disorders among teens include generalised anxiety disorder (GAD), social anxiety, panic disorder, separation anxiety, panic disorders and phobias.

Common Psychological Symptoms of Teen Anxiety

Teens may not always say “I feel anxious,” but their thoughts, actions and behaviours often reveal the turmoil underneath.

• Constant worry or overthinking even about minor things
• Irrational fears or preoccupation with worst-case scenarios
• Negative self-talk and excessive self-criticism
• Fear of failure or perfectionism
• Difficulty concentrating or racing thoughts
• Been withdrawn, sensitive to criticism or self-conscious

Emotional and Behavioural Clues to Watch For

Teen anxiety doesn’t always present through words. Instead, it often surfaces in behaviour and mood.

• Irritability or mood swings
• Avoidance of school, social events, or responsibilities
• Isolation from family or friends
• Outbursts of anger or sadness
• Excessive reassurance-seeking (“Did I do this right?”)

If a teen starts saying “I just don’t feel like myself” or withdraws from hobbies they used to love, take note. This could be more than just a phase.

Physical Symptoms That Often Get Overlooked

Anxiety doesn’t live in the mind alone it shows up in the body.

• Frequent headaches or stomach aches
• Restlessness or fidgeting
• Fatigue or trouble sleeping
• Rapid heartbeat or sweating
• Changes in eating habits

📚 The Anxiety and Depression Association of America (ADAA) notes that many teens visit paediatricians for unexplained physical symptoms that are later linked to anxiety disorders.

Academic and Social Withdrawal

A noticeable decline in grades or interest in school might indicate underlying anxiety—especially if your teen once enjoyed academic challenges.

Signs Include:

• Skipping school or making excuses to avoid it
• Procrastination and incomplete assignments
• Avoidance of group work or social events
• Declining interest in hobbies and activities they used to love

Peer pressure, fear of embarrassment, or a general sense of inadequacy can all be driving forces.

What Teens Say vs. What They Mean

Sometimes, teens don’t use the word “anxiety” at all. Instead, listen for phrases like:

“I just want to stay in my room.”
“Everyone’s judging me.”
“I can’t focus at all.”
“I feel sick but the doctor says I’m fine.”

These statements often signal underlying anxiety, especially when they become frequent.

When to Be Concerned

If you’re noticing a combination of the signs mentioned above, and they persist for more than two weeks, it’s time to consider a deeper evaluation. Anxiety left untreated can lead to depression, substance use, and academic decline.

📞 Don’t hesitate to reach out to a therapist. Cognitive-behavioural therapy (CBT) and, in some cases, medication, have been shown to be highly effective treatments.

How to Support a Teen with Anxiety

• Listen without judgment: Let them speak freely without rushing to “fix” things.
• Validate their feelings: Say, thinks like “That sounds really tough,” rather than dismissing their worries.
• Create a calm routine: Structure and predictability help lower anxiety levels. When children know what to expect, it creates a sense control, which can make them feel less worried or uncertain.
• Encourage healthy habits: Sleep, physical activity, and reduced screen time can help make a difference.
• Avoid pressure: Give them space to open up at their own pace.
• Maintaining ongoing, open communication: Regular parent-child communication can actually prevent mental health disorders from taking hold or getting worse. It has been proven that symptoms of anxiety in teens are more common and more severe when connection with their parents become weak.

🌱 Bonus Tip: Mindfulness and breathing exercises have shown strong efficacy in school-based interventions, according to a 2021 review in Mindfulness journal.

Final Thoughts: You Can Be the Turning Point

Anxiety in teens is not rare, but recognising the signs early is still far too rare. By staying informed and responsive, you can be the lifeline a teen needs to feel seen, heard, and understood.

Quick Recap: Signs of Teen Anxiety

✅ Overthinking and negative self-talk
✅ Avoidance and withdrawal
✅ Physical complaints with no clear cause
✅ Mood swings and irritability
✅ Trouble sleeping or concentrating