How To Deal With Anxiety For Teens (7 EASY STEPS)

hey everyone it's janae from med influence i hope you look good feel good and are ready to prosper because in this video i want to talk about important topic i want to talk about how to deal with anxiety as a teenager so in this video i'll go over seven steps and the first three steps are mental steps and the last four steps are actionable steps and thus if you're someone that is excited and it's someone that feels like they can use this video please stick with me till the end because i will give you actual actionable steps and will give you the mental strategies to implement this in your own life so before i start if you're someone that is new to this channel i would love to see more videos like this please consider to the subscribe button and i'll be brother out anyways with that said let's jump into the video so first of all i'm gonna start with the mental steps and the first step is to accept the reality so hey look brother or even sister because there were a few girls that mentioned that there's also girls watching these videos and here i'm acknowledging you now so when it comes to the first step you need to accept your reality because the truth is some people are more anxious than other individuals and thus for those individuals if you're constantly trying to get rid of this anxiety this particular feeling if you try to get rid of it you start to feel it a little bit more a good example that i usually use is the feeling nervous so if you're someone that feels extremely nervous whether you're doing some sort of presentation you've got something very special coming up or whatever it is if you're trying to get rid of the nervous feeling you usually end up feeling more nervous and nervous because you're constantly focusing on this particular feeling all you pretty much are thinking about is that damn i'm nervous what should i do about it i hope no one else is noticing it damn i don't know what to do i'm extremely nervous and that will continue in your head for this reason you're constantly focused on this feeling and this will only make you worse and worse and i do understand that anxiety doesn't have the same correlation compared to a lot of other feelings but for some individuals it does tend to help when you accept the reality they're like okay i can't change it i shouldn't only focus on this particular feeling or how much emotions currently are and for those individuals over time you'll notice that you end up having more control over your anxiety number two is to identify your feelings so when it comes to identifying your feelings especially if you're someone that simply doesn't know where they have to start but the way i want you to think about how to identify your feelings is to think about certain situations so think about the situations where you're thinking about something that's actually worrying you and you start to become more anxious think about things that you have to do they also make you feel anxious such as whether you have to walk to school for some individuals if they simply think about walking to school or even are doing it they feel extremely anxious while when they take a bus to school in that particular instance they feel more comfortable think about those kind of scenarios and try to identify the times that you really feel your anxiety i hope you understand where i'm going with this but no for love individuals this might not be the most fun experience because the way our brain works is that every time when you think about those scenarios every time you think about all of the worrying thoughts you have some sort of emotion attached to it most likely while identifying these feelings you'll feel some sort of anxiety because it works the same for example if i say when was the last time you were extremely nervous and then you constantly think about when was the last time and once you identify it you end up picturing that scenario and the scenario will be going through your head and all of the emotions in that particular instance will come alive again and thus you'll feel more nervous even though you weren't even experiencing a few seconds ago and that's why it's very important to identify your feelings because this way you understand what the things saw they are causing this and now you understand where it goes wrong although because i actually do want to be very clear in this video for some individuals they also get anxiety without having some sort of scenario causing it and that's pretty much no reason for it and in that particular instance it can be quite hard to identify some sort of feelings although regardless of whether you actually feel it because of some sort of scenario or worrying your thoughts or not it's still very useful for those individuals that just feel it out of nowhere to still do this exercise because this will also help you with your mental resilience and the third and final mental step before i go to the actionable steps is to accept yourself you know the thing about anxiety and teenagers nowadays is that percentage-wise a lot of teenagers have more anxiety nowadays than the past decades social media has put a lot of pressure on us social media has put a different perspective on life for us it has done amazing things for our lives but at the same time has also put a lot of pressure and burdens especially on teenagers and this has caused a lot of us to feel very anxious because we're constantly comparing ourselves to other individuals to other people's lifestyle and then we're looking at us people that are just pretty much staying at home looking at the phone all day and pretty much going to school and with the pandemic going on you can only imagine that it's much worse because a lot of us have been isolated for so long and thus it's very important to get rid of the pressure that we put on ourselves just think about it not the whole world expects us to become the next elon musk do amazing things you are still very young and a teenager and you've got the rest of the world for you and there's no point to pressurize yourself and compare yourself to other individuals because the truth is some of those other individuals had some sort of privilege perhaps they had some opportunities that you didn't have and thus comparing yourself with them even though you've got to deal with your own problems won't help you at all and with all due respect i'm not here someone that likes to praise victim mentality but you do need to accept who you are as a person because if you can't do it you won't be able to excel and take the actionable steps to take yourself to the next level a good example of this is that say for example you're overweight i mean no one wants to hear that they are unhealthy or that they need to change themselves and you can use all the little tips and tricks to hide that you're overweight but in most instances putting diseases and all of those things aside it is probably your own fault because you're not taking care of yourself in the way that you can do you're not exercising you're not eating well perhaps you're not even sleeping well and in such an instance if you're someone that wants to change yourself you need to accept the reality i mean there's nothing to be ashamed about i mean you're not the only person that's probably in this position or has been in this position but it's important to accept your reality accept yourself how you are at this point and moment because this way now you know where you are where your current level is and you can take some actionable steps do some research and take yourself to the next level and the reason why i'm saying that accepting yourself is important is because this creates some sort of structure if you know where you currently are you have a mental structure and now you can take steps to take yourself to the next level rather than being someone that's confused and half-assing something because you don't exactly know where you are now and what you need to do to reach those desired goals and these were the mental steps and now i'm gonna move to the actionable steps so i hope these were actually very useful and if you're someone that's any sort of questions or feel like you need to express your emotions or really want someone to talk to you just comment something down below i'm sure i will reply and there will be other individuals that can help you out as well because at the end of the day this is a community where we can share our thoughts and feelings and help each other out so the first actionable step is number four and that's the creator routine so i previously talked about accepting yourself and once you've accepted yourself and understand what your current level is now it's time to create a routine and understand what steps you have to take to reach the desired goals or whatever you want to do and all i mean by routines is to create some sort of structure i'm not telling you to have a very specific morning routine and nighttime routine maybe it will work for you but you simply need to test it out and see whether it's something that's good for you think of a routine as a structural change in the current reality that you're living in so for example if you're someone that goes to work after every 45 minutes just take a five minute break if that's allowed and this way you have a little mini routine where you can just relax a little bit just ease off and then you can get back to work and especially if you're dealing with anxiety at a certain point it's usually better to just cool off take a step back and relax a little bit because even myself although i can be quite busy from time to time i always make sure i relax a little bit and everyone has a different way to relax and one of the things that i prefer to do is to play a little bit of video games because this eases my mind and by the way this isn't the ps5 flex but i finally got it anyways generally speaking when it comes to change it is very uncomfortable especially if you're someone that's dealing with anxiety and thus it's extremely important to create a mental resilience to be comfortable when there is some sort of change and unfortunately when it comes to change a lot of change can be too uncomfortable or can be too intense and thus that's why i recommend structural change because these are very subtle changes which pretty much no one will notice only yourself because you're making this change only for yourself because for example if you're implementing your routine that you get a cup of tea or a cup of coffee in the morning and take five minutes extra i mean who else cares about it it's just for yourself to feel more comfortable and have that little routine and thus these structural changes are very important especially if it's someone that is dealing with anxiety to get some sort of structure to help you cope with your anxiety and one app that i've used myself and i've seen a lot of family members use a lot of my friends and every single one of us has found quite useful is an app called headspace and if you're someone that isn't really familiar when it comes to headspace it's an app that helps you with meditation with sleep stress and mindfulness and the way it works is that helps you to find joy it says catch your breath relax your mind and feel 14 less stressed in just 10 days get more good nights put your mind to bed wake up refreshed and make good days your new normal and personally i have used this app before before going to bed if i was a little bit stressed out worried or there are a lot of things going on because they've got amazing meditation to help you put your mind to ease it also says make every day happier do it for yourself and everyone you love it only takes a few minutes to find some headspace headspace does have a subscription model but i highly recommend you to just simply try the free trial out i will have a link down below i mean just try it out you don't particularly have to take for the paid version if you're someone that doesn't know whether it's something for you or if you're someone that simply doesn't want to just check the product out use the free trial and see whether it helps you out because i truly feel like that meditation is something that's very underrated especially if you're someone that has a lot of anxiety or is dealing with stress or has a lot of worrying thoughts because even meditation and using an app like headspace is a structural change in your routine because even if you only take five minutes out of your day and listen to some sort of meditation it can refresh your mind put your mind at ease and make you more comfortable i will have a link down below and i highly recommend you to simply check it out and see where it helps you out moving on to number five is to track your results so now you understand that creating routines is very important to put your mind more at ease because then you have more certainty and one of the things that creates anxiety for a lot of individuals is the uncertainty whether it's the future the things and plans that they've got or simply the uncertainty of life and thus since you now understand the concept of routines and the examples that i've given to you it is important to track the results of your routines look at the structural changes that you've made and see whether they actually help you to reduce anxiety or perhaps even increase in some instances look at the routines and evaluate whether it works in the morning or the night time because for some individuals some things work really well in the morning when at nighttime it just simply doesn't work and that's if you're really serious about it i constantly want you to reevaluate and analyze your performance and this way you can understand what works best for you and what doesn't and get rid of the things that don't work and focus more on the things that actually help you out moving on to number six reward yourself congratulations you've done amazing work i don't know it might sound a little bit silly now because at this point you most likely ever completed all of the steps and this is a longer process than just simply watching this video but just simply think about it at the end of this when you know what actually works for you and what doesn't work for you when you create your routines and it's time to reward yourself because this is something that you should be proud of and rewarding yourself really tells your brain that you've done something really good and you actually have done something good and thus there's no point of comparing yourself with other individuals because this is your life because even though some individuals started at a higher level you were here but you took the steps to get to the same level perhaps still a little bit lower or even above them and sometimes it's hard to get a brain around it and thus i want you to reward yourself because the truth is that dealing with anxiety can be a long road for some individuals and thus by taking many steps and once you get those minion results by rewarding yourself it will be more sustainable in the long term once again let me take the overweight person example a lot of individuals that want to lose weight once they start they go all in 110 and they take the most strict diet and yes it's true that in the short term this will give you a lot of great results but for most individuals in the long term it isn't that sustainable and thus in that particular instance if they don't take the most strict diet but take a diet that works and will give them results in the long term then this journey will be more sustainable and in the long term you'll end up having better results so for that individual if they focus on their diet they exercise get enough sleep but then one day they have a cheat day or perhaps even cheat meals throughout the week this way it will be a lot easier for those individuals to stick to their diet in the long term and hope that example illustrates why it's very important to reward yourself too and finally moving on to number seven express your feelings and especially you if you're a guy watching this video because most guys pretty much never express their feelings and hey i'm not telling you to constantly be emotional express your feelings to every single person that you see but what i am saying is that it doesn't do any harm to tell your friends about how you're feeling your family members because then they are up to date and perhaps can help you or understand you a little bit better because the reality is that sometimes we feel like that the people around us don't care about us but if that was really true why are they still your friends they're still dealing with you they're still communicating with you and thus in that particular case it doesn't make any sense it's just that the step to express your feelings is very big for you but that doesn't mean that they don't care about you because should i tell you something cool expressing your feelings is something that's very ballsy and if you don't believe me just think about it why do most individuals not do you because they feel like that they will get judged for it and the truth is that everyone will judge you but the individuals that still express their feelings they simply don't care about it they know that that's just the reality and you have to deal with it but however on the positive note those individuals that express their feelings end up having a better connection with their friends and family members because they understand each other on a deeper level now and if you're someone that's an anxious person you want to get rid of the uncertainty and thus by telling young friends and family about how you're feeling you get rid of this uncertainty and now you've got more certainty because now they understand how you're feeling and this will make you more comfortable knowing that there's people around that are willing to help you and support you yes i do understand that for some individuals it might not be possible to express your feelings to your parents family members or even your friends and in that particular case you can always reach out to a third party whether that's a student counselor a mental health expert or perhaps even the comment section here because at the end of the day by simply expressing your feelings you get rid of all of the pressure and the burden that you are carrying on your shoulders and you feel so much more relieved and i truly hope that this video was valuable and those mental steps and actionable steps will help you out with your quest because it can be quite hard sometimes especially if you don't know what to do and thus that's why i made this video i did thorough research put a lot of effort in this video and hope this will generally help you out and thus if you're someone that wants to support your brother please leave a thumbs up for the youtube algorithm and also could please consider to the subscribe button if you're someone that would love to see more videos like this but jenny wants to help me out and by the way don't forget to check headspace out i will have it linked down below anyways thank you so much for watching i genuinely appreciate your time and i hope to see you on my next video bye bye you