Addressing anxiety in adolescence through educational centers
Fear and anxiety are two normal and adaptive emotions that we all experience in certain situations and that have the function of protecting us from dangers. This physiological defense reaction is useful for survival and has a protective function, since it drives us to fight or flee from a threat. However, anxiety becomes a problem when it appears very frequently and intensely without there being a danger, or when there is a real danger, but the reaction is disproportionate .
Differences between anxiety and fear
Fear and anxiety are normal and adaptive emotions that we all experience in certain situations and that serve to protect us from dangers.
Characteristics of anxiety
- Excessive fear: fear is felt that is disproportionate to the real threat of the situation.
- Certain situations, places or activities that trigger anxiety are avoided.
- Worry about the present and future, even when there is no real present threat, due to the expectation of negative or challenging consequences in the future.
- It is irrational in nature: there is no possible logical explanation for the phenomenon, so the person already knows that "there is no such thing", but has the feeling of not being able to manage it.
- The situation exceeds voluntary control and the person feels unable to manage it: "I can't."
- It produces a certain degree of discomfort or suffering.
Coping with anxiety in adolescence
More than 60% of adolescents and young people have experienced anxiety symptoms at some point in the last 6 months, and 1 in 4 have experienced it very often, according to figures from the Youth Barometer on Health and Well-being (2023) published by the Fad Juventud. In fact, all adolescents can experience anxiety at some point, but the perception and ability to manage it are different for each person.
It is important to be able to distinguish when the anxiety that an adolescent expresses is a symptom of emotional distress and when we are faced with a possible anxiety disorder . The presence of anxiety can be a normal manifestation of emotional distress that can be generated by all the life challenges and new situations typical of adolescence , such as academic pressure, the development of autonomy and self-concept, exposure to social networks, changes in friendships or the beginning of sexual and emotional relationships, among others. In the case of emotional distress, it is necessary to act from the family and the educational center to prevent anxiety from getting worse and to intervene with the adolescent to provide him with tools to manage it.
Accompanying the changes of adolescence
When anxiety is excessive , persistent , generates high suffering and has a significant impact on a person's daily life, then it becomes a mental health problem. Anxiety disorders, as mental health problems, require attention and treatment from specialized health professionals.
The family and the school can act to prevent anxiety from getting worse and to provide the adolescent with tools to manage it.
What can educational centers do?
- Be alert to warning signs to be able to make early detection and referral to specialized health professionals for assessment, whether in the clinical context or in the context of intermediate coordination programs between education and health.
How do we detect anxiety in teenagers?
- When we identify an adolescent who is showing symptoms of anxiety, offer them safe spaces so they can express their discomfort and difficulties when they need to, such as going to the emotional well-being referent or psychologist at the center.
- Carry out interventions in the classroom to prevent intense anxiety among adolescent students:
— Conduct a protocolized annual assessment for anxiety screening.
— Train tools to deal with anxiety. Propose experiential dynamics to train them to deal with difficult situations, for example, role-playing, as real as possible, which give rise to psychoeducation of the anxiety that these situations generate. Take advantage of the different situations that arise in the classroom to promote the identification and emotional expression of anxiety, as well as its management.
— Educate families about adolescence, anxiety and guide them on what they can do to support their teenage son or daughter.
— Teach techniques , activities or habits that they can apply to their daily lives to reduce anxiety. For example, in a project or tutoring itinerary, offering them a space so they can generate a personalized self-care plan for managing anxiety will help them cope with the emotional discomfort generated by the situations they face in their daily lives.
The importance of promoting resilience in adolescent students
Techniques and habits that can be put into practice in the classroom to reduce anxiety
- Deep breathing . Practicing deep breathing can help reduce the sympathetic nervous system response that is active during anxiety. Take slow, deep breaths, inhaling for 4 seconds, holding your breath for 4 seconds, and exhaling for 4 seconds.
- Mindfulness . Try to practice mindfulness, that is, focusing attention on the present moment and learning to observe thoughts and emotions without judging them.
Ten minutes of daily meditation to reduce stress and anxiety
- Relaxation techniques . Practicing relaxation techniques, such as progressive muscle relaxation or yoga, can help reduce physical and emotional tension. It is important to explain that they can use them at all times, not just when they have anxiety spikes.
- Visualization : Imagine a peaceful and pleasant place or situation.
- Activities and habits that the professional can highlight as a way to reduce anxiety:
— Exercise regularly. Regular physical activity releases endorphins, which are known as happiness hormones .
— Have good sleep habits . Getting enough sleep and quality sleep is very important for reducing anxiety, as lack of sleep can worsen anxiety symptoms.
— Social support . Social relationships are important and sharing concerns and feeling supported is beneficial. The adolescent should be encouraged to spend time with friends and family and participate in social activities that interest them.
— Avoid stimulants . Reduce or eliminate the consumption of stimulants such as caffeine or energy drinks.
— Establish digital disconnection routines . It is recommended to turn off screens at least an hour before going to bed, as the blue light emitted by screens can interfere with sleep quality.
— Set screen time limits . Limit screen time , especially in leisure situations, as excessive screen time can contribute to anxiety. Setting a specific period for device use can help prevent overexposure and rumination of anxious thoughts.
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