We all worry about our teens. And for good reason.
This is, after all, a time of huge growth and change for them. Between their school work, peer pressure, dating, the risks associated with social media use, their growing independence, and pushing boundaries, there is a lot to worry about.
This concern is not ill-founded. A shocking report from Murdoch Children’s Research Institute (MCRI) found that almost 75% of adolescents in Australia have clinically significant depression or anxiety symptoms. Moreover, a study by YouGov found that 49% of parents with school-aged children have concerns about their mental health.
As parents, we want to do all we can to protect our children, physically, mentally and emotionally. We also want to reduce any anxiety they are feeling.
One great strategy is to set up calm spaces at home to give them somewhere to pause, regulate their emotions, and feel safe when anxiety begins to rise. Here is how you can do that.
What Do Teenagers Get Anxious About?
Teenagers experience anxiety for many reasons, and it often comes from pressures that feel constant and hard to escape. School, for one, is a major source of stress. This is especially true regarding exams, homework deadlines, and the fear of falling behind. Many teens place heavy expectations on themselves, which can result in added pressure.
At the same time, school is a fishbowl that can hold many social issues. This can lead young people to worry about peer acceptance, friendships, and bullying, which can take up a lot of emotional space. Similarly, body image and the physical changes that come with puberty can trigger self-doubt and insecurity, particularly during the teenage years. Often, this can be exacerbated by social media, especially reels and posts based on fat shaming or rating beauty.
Some Year 11 and 12 students are also worried about their future. Specifically, this can revolve around careers, financial independence, and adult responsibilities. As well as what life beyond what they have known since the age of 4 will hold for them.
Together, these pressures create ongoing stress and anxiety, which can be difficult for young people to manage.
How Does Anxiety Affect Teenagers?
Anxiety can affect teenagers in both obvious and subtle ways. Emotionally, it may lead to constant worry, irritability, or feeling overwhelmed by everyday situations. This can result in some teens becoming withdrawn or losing interest in activities they once enjoyed.
Physically, anxiety often shows up as headaches, stomach aches, fatigue, or difficulty sleeping. It can also impact their concentration and even make their schoolwork feel harder than it should.
Over time, ongoing anxiety can erode their confidence and self-esteem, particularly if teens feel they cannot keep up with expectations. Without support, these feelings can build to the point where they start to influence their relationships and overall well-being. That is when they need you most as a parent.
What Is a Calm Space?
A calm space for teens is a designated, cosy, quiet area where they can retreat when they are feeling stressed, angry, or anxious. This can be at home or at school, and needs to feel safe, relaxed and comfortable.
When creating a calm space at home, some families include items like beanbags, sofas, or therapeutic rocking chairs for mental health to help them get in a better headspace.
They may also include:
- Soft lighting
- Sensory items (such as fidgets or music)
- Mindfulness resources (like age-appropriate books and colouring pages)
- Posters that encourage them to practice breathing exercises
Essentially, a calm space is a proactive tool that helps them regulate their emotions when life feels overwhelming.
How Do Calm Spaces Help Teens Emotionally Self-Regulate
Teenagers often experience emotions more intensely than adults. Subsequently, when their anxiety spikes, their nervous system shifts into a state of alertness that makes reasoning difficult. Calm spaces help interrupt this cycle and return them to a more pacified state.
Environments like these that are familiar, quiet, and predictable allow teens to slow their breathing, settle their racing thoughts, and reconnect with their bodies. Over time, using this calm space on a regular basis teaches teens how to recognise the early signs of their anxiety and respond in healthier ways. Gradually, this builds their confidence and emotional intelligence rather than fostering a dependence.
How to Create a Calm Space at Home
Families do not need spare rooms or large budgets to create calming spaces for their teens. Instead, a corner of a bedroom, a quiet part of the house, or even a screened-off area can work very well.
It is a good idea to involve your teenager in the process by asking what helps them to feel more relaxed. This also gives them a sense of ownership over the space and increases the likelihood that they will actually use it.
Ultimately, calm spaces should feel inviting rather than a “time out” punishment. Therefore, you should work with your teen to create something that instantly puts their mind at ease.
Also read:
How Family Pets Help Teen Mental Health
How Sports Therapy Helps Struggling Teens
Image credit: Freepik
