5 Steps to Hacking Your Anxiety; A Guide for Teens

Anxiety can sneak up on us at the most inconvenient times—before a big test, during practice, or even just lying in bed at night when your brain won’t stop racing. The good news? Anxiety doesn’t have to be in charge. Think of it like learning a few “hacks” to calm your nervous system and take back control. Here are five simple tools you can start using today.

1. Use Affirmations to Rewire Your Brain

Affirmations aren’t just “feel-good” sayings—they’re actually powerful tools that can help re-train your brain. Research shows that repeating positive statements can reduce stress, improve self-esteem, and even help your brain build new, healthier thought patterns.

Here’s a mantra you can use when anxiety shows up:
“I release what is not serving me today, and I get to choose where I put my thoughts and energy today.”

Saying this out loud or writing it down reminds you that you do have a choice in where your energy goes. And the more you practice it, the easier it gets for your brain to believe it.

2. Breathe Like You Mean It

It sounds simple, but deep breathing is one of the quickest ways to calm anxiety. When you take slow, deep breaths, you’re telling your body: “I’m safe right now.” This signals your nervous system to relax and helps lower that anxious “fight-or-flight” feeling.

Try this quick exercise:

• Inhale through your nose for 4 counts
• Hold for 4 counts
• Exhale through your mouth for 6 counts

Do this for just a minute, and notice how your body feels.

3. Ask Yourself What You Need

When you’re anxious, it helps to pause and ask: What am I needing right now? Maybe it’s safety, comfort, or just a sense of calm. Naming your need gives your brain a direction to focus on instead of letting anxious thoughts spiral.

4. Find Evidence You Already Have It

Once you’ve identified what you need, remind yourself of where you already experience it.

• If you’re craving security → remember the roof over your head or the locks on your doors.
• If you’re needing comfort → think of your favorite blanket, your pet, or someone who cares about you.
• If you’re wanting to feel cared for → recall a kind text from a friend or how your parent checks in on you.

Your brain loves proof. By giving it real examples, you’re showing yourself that the feeling you need is already within reach.

5. Shift Your Focus with Movement

Sometimes anxiety is just extra energy your body doesn’t know what to do with. A quick walk, stretching, or even shaking out your arms for 30 seconds can give that energy somewhere to go. Movement helps release tension and brings you back into the present moment.

Final Thoughts

Anxiety doesn’t have to control your day. By using affirmations, deep breathing, identifying your needs, reminding yourself of what you already have, and moving your body, you’re teaching your brain how to reset. These tools may be small, but together they can make a big difference.

Remember: You get to choose where your thoughts and energy go.

For more information or additional therapeutic support, please call or email to set up your complimentary 15 minute consultation to hear how we can help.