5 Ways Teens Can Support Friends Struggling with Anxiety

Being a teenager is hard enough with school, relationships, and figuring out who you are, but watching a friend struggle with anxiety adds another layer of challenge. Anxiety can be overwhelming for anyone, but when you’re a teen, it can feel like your world is closing in. If you know a friend who’s dealing with anxiety, you might feel unsure about how to help them, especially if they’re not openly talking about what’s going on. Don’t worry you don’t have to have all the answers. Just being there for your friend can make a world of difference.

5 Ways Teens Can Support Friends Struggling with Anxiety

Here are five ways teens can support their friends who are struggling with anxiety:

 1. Listen Without Judgment  

When a friend is anxious, one of the best things you can do is simply listen. Anxiety can make a person feel like they’re drowning in their thoughts, and sometimes, just having someone to vent to can be incredibly helpful. You don’t need to offer solutions right away. In fact, it’s better to just listen without interrupting or offering advice unless they ask for it.

I remember when one of my friends was going through a tough time with anxiety. She felt like nobody understood her, and all she needed was someone to listen. I didn’t have to say much just sitting there and hearing her out made her feel less alone. So, even if you don’t know exactly what to say, your presence can be reassuring.

If your friend says things like, “I feel like I’m going crazy” or “I’m overwhelmed,” resist the urge to say, “Don’t worry, it’s not that bad.” Instead, try saying something like, “I’m here for you, and it’s okay to feel this way. Let’s talk it out.” Giving them the space to share their thoughts without fear of being judged can be incredibly comforting.

 2. Encourage Them to Take Small Breaks  

Anxiety can make even the simplest tasks feel impossible. One way to help your friend is by encouraging them to take small breaks throughout the day. When you’re anxious, your mind is constantly racing, and sometimes stepping away from what’s triggering the anxiety can be the reset they need.

If you notice your friend is overwhelmed at school or during a stressful situation, suggest taking a walk, listening to music, or grabbing a snack together. For example, I had a friend who would get super stressed out before exams. We started going for a quick walk around the school building before class, and it helped her clear her mind a little. These small breaks don’t have to be long they just need to give your friend a moment to breathe.

You can also introduce calming activities like deep breathing exercises or even using a stress relief app. Sometimes, when anxiety feels like it’s spiraling, a two minute breathing exercise can help bring things back under control.

 3. Offer to Help with Tasks They Find Overwhelming  

Anxiety can make everyday tasks like homework, studying, or even texting someone back feel overwhelming. One of the best ways to support a friend who’s struggling with anxiety is to offer to help with tasks they find difficult. It’s not about doing everything for them, but showing them they don’t have to face it alone.

For example, if your friend is anxious about a big school project, offer to work on it together. Just sitting next to them while they do the work can be a huge help. I remember my friend had a tough time getting started on an essay because her anxiety made her feel paralyzed. We sat down together, and I helped her organize her thoughts. That simple act of breaking down the task made it seem less impossible for her.

Keep in mind, your friend might not always want help, and that’s okay too. Sometimes, just offering your support is enough. Let them know, “I’m here if you need me,” and they’ll appreciate that someone’s in their corner, ready to step in when needed.

 4. Be Patient and Avoid Pressuring Them  

When someone is dealing with anxiety, they might not always be able to respond to texts, hang out, or keep up with social activities like they used to. It’s important to be patient and not take it personally if your friend cancels plans or seems distant. Anxiety can be exhausting, and sometimes, they need to focus on themselves without feeling guilty for it.

I had a friend who would sometimes go silent for days because her anxiety made her withdraw. At first, I thought she didn’t want to hang out with me anymore, but once I realized what she was going through, I stopped pressuring her and instead sent her messages like, “I’m thinking of you no pressure to respond!” It made her feel supported without adding more stress to her plate.

Being patient means accepting that your friend might not always be up for talking or hanging out, and that’s okay. Just letting them know you’re there for them, no matter what, can be a huge relief. Avoid saying things like, “Why don’t you just get over it?” or “It’s not that big of a deal,” because that can make them feel like their anxiety isn’t valid.

 5. Encourage Them to Talk to a Trusted Adult or Professional  

While your support is important, there may come a time when your friend needs more than what you can offer. Encourage them to talk to a trusted adult, like a teacher, school counselor, or parent, who can provide professional help. Anxiety can sometimes require therapy or counseling to manage, and reaching out for help is a big step in the right direction.

I had a friend who struggled with anxiety but didn’t want to talk to her parents about it. I encouraged her to speak with our school counselor, and it ended up being the best decision for her. Having someone to guide her through her feelings made a huge difference, and she began feeling more in control of her anxiety.

You don’t have to push them into it, but gently suggest, “Have you thought about talking to a counselor? They might be able to help you figure out what’s going on.” Remind them that seeking help isn’t a sign of weakness it’s a way to take care of themselves.

 Final Thoughts

Supporting a friend with anxiety isn’t always easy, but you don’t need to be a mental health expert to make a difference. By listening without judgment, encouraging small breaks, offering help, being patient, and gently guiding them toward professional support, you can be the friend they need during tough times. Anxiety is complicated, but having a solid friend by your side can make it a little easier to handle.

Remember, even the smallest acts of kindness like sending a text to check in or suggesting a fun distraction can help your friend feel less alone in their struggle. You’ve got this!

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