Deep breathing is a handy tool you can use anytime or anywhere to get a handle on your anxiety.
If your school doesn’t allow headphones, you may be able to get special accommodations to use them. Ask your parents or school counselor for help.
Check with your school counselor to get permission and establish set times when you are free to use this space.
Even if your smile doesn’t make people talk to you, it will still help you come off as more relaxed and friendly. Plus, you’ll likely feel happier, too.
For example, if you are doing math problems, give them your full attention. Notice each number and reflect on the relevant formulas. If your mind starts to wander, take a deep breath and return to the task at hand.
For example, perhaps you feel most anxious when you are around large crowds or in social situations that are unstructured or unfamiliar.
For instance, if anxiety strikes before a group presentation, tell yourself, “I sure am excited to do this presentation. I’m prepared and I’ve practiced, so I know I’ll do well. ”
You might say, “Mom, I think I have social anxiety. I get really nervous when the teacher calls on me in class. ” If your parents/guardian(s) react negatively, you might ask them to contact the school counselor. Having a conversation with a professional may help educate them on social anxiety and offer them useful advice on how to help you cope. Go into the discussion with a little info about social anxiety, just in case your parents/guardian(s) don’t know about it. Try printing out some information on the condition or ask your counselor for a pamphlet.
For example, you might ask your sibling if it’s okay to sit with them at lunch so you’re not eating alone. You might ask a friend if they can introduce you to others so that you can expand your social circle.
If you’re nervous at the meeting, you don’t have to say anything beyond making introductions. Just give it a try and see how you like it.
For instance, if you really like chemistry lab, you might not feel much anxiety there. Try striking up a conversation with your lab partner. This may feel like less pressure than making a friend at lunch. You might also try making friends online to boost your confidence in making friends in real life. Just be sure to follow safe practices.
In your appointment, be sure to thoroughly explain what’s happening with you. Tell your counselor how much your social anxiety is affecting your school and social activities. Your school counselor may be able to treat your social anxiety or they may refer you to a therapist in your community who can help.
For example, at the possibility of being called on in class, you might think “I’m going to make a fool of myself. " To challenge these thoughts, think of times when you have successfully spoken in class.
Good scenarios to practice might include answering a question in class (or politely saying you don’t know the answer), saying hello to a classmate, or inviting a friend to hang out. This can help you get used to certain social situations and build confidence in your social skills.
For example, you might start exposing yourself to eating in common areas at school. First, you might eat alone outside. Then, inside at a faraway table. Finally, you might work your way up to sitting at a table with others.
Steer clear of sugary and processed foods, as well as caffeinated beverages that can actually worsen your anxiety.
Exercise at least 30 minutes a day with activities like running, swimming, hiking, dancing, or weight-lifting.
Commit to going to bed and waking up at the same times each day to create a consistent schedule. After a few weeks, you might notice that your anxiety isn’t as bad as it used to be.
Relaxation exercises like yoga, progressive muscle relaxation, and meditation can help you overcome problems with anxiety. Regular self-care can help you feel more confident and even boost your spirits. Try pampering yourself with a massage, a mani-pedi, a new haircut, or a cool new journal to write in.
Some teens try to fight anxiety with alcohol or drugs. In the long run, these substances only worsen anxiety. Plus, they may make it harder for you to keep up with school work and maintain social relationships.
