Worries common for teens and how to manage them

Teens 13–17 · Tips · Updated October 1, 2026 · LearnLife Editorial

What are common worries for teens and how can worries be identified?

Many teens worry about things like grades, fitting in with friends, family conflicts, body image, or decisions about the future. To identify worries, keep a daily list of recurring thoughts that cause stress or distraction. For example, if a thought like “I’m going to fail this test” keeps coming up, write it down. Use a small notebook or a notes app on a phone to jot down these worries during the day or before sleep. After a few days, review the list and highlight the worries that feel most intense or come up most often. Starting with the worry that bothers you the most helps focus on what matters. Signs this works include feeling more aware of what causes stress and less surprised when a worry arises. This awareness is the first step toward managing worries better. More tips on understanding worry are in Explaining worry for teens to understand and cope.

How can setting a “worry time” help manage worries effectively?

“Worry time” is a set period each day—about 10 to 20 minutes—reserved for focusing only on worries. This practice stops worry from taking over the whole day. To begin:

1. Choose a specific time when interruptions are unlikely, such as after school or before dinner.
2. Find a quiet, comfortable spot.
3. Use a notebook or journal during this time to write down every worry on your mind.
4. Outside this worry time, when a worry pops up, silently remind yourself, “I will think about this during my worry time.”

For example, if while doing homework a worry about an upcoming social event arises, pause and say, “That’s for worry time later.” Over several days, this can reduce how often worries interrupt daily activities. Indicators that worry time is working include increased focus on schoolwork or hobbies and feeling less overwhelmed. For more on this, check Worry time for teens.

What’s an effective way to talk to someone about worries?

Opening up to a trusted adult, friend, or counselor can ease the burden of worry. Here’s how to start:

• Choose someone trusted who listens without judging.
• Use clear, honest phrases like, “I’ve been feeling worried about something and want to talk.”
• Explain the worry briefly, for example, “I’m nervous about making new friends this year.”
• Ask for their thoughts or just listen to their support.

If speaking feels difficult, writing a note or message first can help organize thoughts. Begin by sharing one worry and see how it feels. After sharing, notice if relief or less loneliness occurs. If it feels uncomfortable, try talking to a different person or combining this with other strategies like worry journaling. More detailed advice is available in How to talk to teens about worrying.

How can writing or drawing be used to manage worries?

Expressing worries through writing or art can make them easier to handle. Two helpful methods are:

• Worry journal: Each day, write down worries and include possible solutions or positive reminders. For instance, “Worried about my science project? I can ask my teacher for help.”
• Worry art: Draw images that represent feelings, such as storm clouds for anxiety, then contrast with calming pictures like sunshine or waves.

Set a daily routine of 5-10 minutes for this activity. Use prompts like, “Today, I’ll write three worries and one way to handle each.” Over time, observe whether worries feel less intense or easier to manage. Feeling calmer or more focused indicates this method is helpful. Visit Worry activities for teens to cope with anxiety for more ideas.

What is a “worry box” and how can it help reduce worry?

A worry box is a simple, physical way to set worries aside. To create and use one:

• Find or decorate a small container, such as a box, jar, or envelope.
• Keep paper and pens nearby.
• When a worry comes up, write it down, fold the paper, and place it inside the box.
• Tell yourself, “I’m giving myself a break from this worry for now.”

For example, if worried about a speech, write it down and put it in the box instead of replaying it in your mind. Review the box during scheduled worry time or once per day. This physical act helps create distance from worries and reduces mental clutter. If feelings of overwhelm decrease after using the box, it is effective. See How to use a worry box for teens for step-by-step details.

How can a “worry tree” help decide which worries to focus on?

A worry tree is a decision tool that helps separate worries you can control from those you cannot. To use it:

1. Draw a tree with two main branches labeled: “Can I do something about it?” and “Can’t do anything.”
2. Write each worry on a “leaf” or note.
3. For each worry, ask: Is this something within my control or influence? If yes, write down concrete steps to address it (e.g., “study more,” “talk to a teacher”). If no, practice letting it go or distracting yourself with something positive.

For example, a lost phone is a worry you can act on by retracing steps or reporting it, while worrying about the weather for a picnic is outside your control. This tool focuses your energy on worries where action is possible. Signs it helps include feeling less stuck or anxious about things beyond control. For more, see Using a worry tree for teens’ emotional health.

What relaxation techniques can reduce the physical feelings of worry?

Relaxation methods calm the body and mind, reducing anxiety symptoms. Try these:

• Deep breathing: Sit comfortably, breathe in slowly through the nose for 4 seconds, hold for 4 seconds, then breathe out through the mouth for 6 seconds. Repeat 5 times.
• Progressive muscle relaxation: Tense each muscle group for 5 seconds then release, starting from toes moving upward.
• Mindfulness: Focus attention on the present moment by noticing sights, sounds, or sensations without judgment.

Start by practicing one technique during moments of worry or before bedtime. Use guided videos or apps if helpful. Signs the technique works include slower heartbeat, relaxed muscles, and clearer thinking. More methods are described in Worry taming strategies for teens.

How can balancing worry with activities improve wellbeing?

Engaging regularly in enjoyable or active activities helps reduce feelings of worry. Ideas include:

• Scheduling daily fun activities like playing a sport, drawing, or listening to music.
• Including light exercise such as walking or stretching to boost mood.
• Spending time with supportive friends or family.
• Trying new hobbies to keep the mind busy.

Here is an example weekly activity schedule:

Feeling lighter, sleeping better, or enjoying days more are signs this balance helps reduce worry. For additional activity ideas, see Worry activities for teens to cope with anxiety.

When should extra help be sought for worries?

If worries become overwhelming, interfere with daily life, or cause physical symptoms like insomnia, headaches, or stomachaches, seeking help is recommended. Steps include:

• Talking to a trusted adult, teacher, school counselor, or healthcare provider.
• Explaining how worry affects daily life.
• Asking about counseling, therapy, or support groups.
• If feeling extremely upset or having thoughts about self-harm, immediately call or text 988 for the Suicide & Crisis Lifeline.

Seeking support is a sign of strength and commitment to wellbeing. Professionals can offer additional strategies and care. Crisis resources are available at 988 Suicide & Crisis Lifeline.

Frequently asked questions

How can it be known if worry is normal or a problem?

Normal worry happens in response to specific events and doesn’t last all day. If worry is constant, intense, or blocks everyday activities, it may be a problem. Talking with a trusted adult or counselor can help determine this.

What are quick ways to calm down when worry starts?

Try deep breathing, counting backward slowly from 10, or focusing on senses by naming five things you see or hear. These techniques interrupt worry and bring attention back to the present.

Is it possible to stop worrying completely?

Worrying is a normal part of life. The goal is to manage worry so it does not control daily life. Tools like scheduled worry time and relaxation exercises assist in this.

How can a friend who worries a lot be supported?

Listen carefully without judging, encourage sharing feelings, suggest helpful activities like worry boxes, and recommend talking to a counselor. Let the friend know they are not alone.

Are there apps or tools to help with worry?

Yes, many apps provide guided relaxation, mindfulness, or journaling exercises. It is best to try a few and choose the ones that fit personal style and needs.