Updated
My child has anxiety: what can I do?
A practical guide for parents on recognizing anxiety in children and teens, helping at home, and knowing when to seek urgent care.
Your child is not the general case. Ask about yours →
What it is
Anxiety is a natural response to situations that feel threatening or challenging, and feeling it occasionally is a normal part of life [1]. It becomes a problem when worries and fears are intense, excessive, and persistent in everyday situations, interfering with daily activities [1]. Anxiety disorders are the most common emotional disorders in adolescents, and they are more common in older teens than younger ones [6]. If left untreated, mental health conditions in teens can have consequences that extend into adulthood [7].
Warning signs of an anxiety episode can include:
- Feeling of imminent danger, panic, or catastrophe [2]
- Nervousness, agitation, or tension [2]
- Difficulty concentrating or falling asleep [2]
- Increased heart rate [2]
- Pressure or chest pain [2]
- Feeling weak or tired [2]
- Rapid breathing, sweating, tremors, nervous tics, headache, stomachache [2]
What you can do at home
- Let your child express themselves. Offer a space to listen where they can communicate how they feel and what they fear; verbalizing helps reduce anxiety levels [3].
- Establish routines to reduce uncertainty, with regular times for studying, playing, and sleeping [3].
- Promote physical activity and adequate rest [3].
- If your child has hyperventilation syndrome with tingling in the limbs or face and dizziness, offer a paper bag for them to breathe into [3].
- Accompany them with relaxation techniques like square breathing, the turtle technique, or Jacobson’s progressive relaxation [3].
- Be patient. Anxiety will not disappear in one day; recovery can take time [3].
- Offer a safe, calm environment without judging, and avoid reacting the same way they do [5].
- Avoid telling them to calm down; it is counterproductive and can increase anxiety and frustration [5].
- Validate their feelings without minimizing them. Avoid phrases like “You have no reason to be worried.” Instead, say “I understand that worries you a lot, do you want to talk more about it?” [5].
- Stay with them during a crisis, showing support with phrases like “If you need me, I am here, you are not alone” [5].
When to see a doctor or go to the emergency department
Go to the pediatric emergency department of your area if your child:
- Presents symptoms they have never had before that are very intense, such as trouble breathing, rapid heart rate, or chest pain [4].
- Has another heart or respiratory disease that could cause the same symptoms, to rule out an organic complication [4].
- Has persistent acute anxiety despite trying techniques that previously worked [4].
In Spain, the circuit to follow is to go to your reference primary care health center and inform them of the situation. If necessary, they will refer you to the child and adolescent mental health center [3]. In Spain, there is also a 24-hour telephone service available [4].
Common questions
Is anxiety normal in teenagers? Yes, anxiety is a natural response to threats or challenges, and feeling it occasionally is normal [1]. However, anxiety disorders are the most frequent emotional disorders in adolescents [6]. It becomes a problem when it is intense, excessive, and persistent, interfering with daily life [1].
Can anxiety affect school? Yes, anxiety and depression can considerably affect school attendance, studying, and academic performance [6]. Social withdrawal can worsen isolation and loneliness [6].
How long does it take to get better? Be patient; anxiety will not disappear in one day, and the recovery process can take time [3].
Sources
[1] SEUP — “Ansiedad. Información para padres” (2025), section “¿QUÉ ES LA ANSIEDAD?”, p. 1 [2] SEUP — “Ansiedad. Información para padres” (2025), section “GUÍA INFORMATIVA PARA LA DETECCIÓN, PREVENCIÓN Y MANEJO DE LA ANSIEDAD”, p. 1 [3] SEUP — “Ansiedad. Información para padres” (2025), section “Signos y síntomas”, p. 2 [4] SEUP — “Ansiedad. Información para padres” (2025), section “SE RECOMIENDA ACUDIR AL SERVICIO DE URGENCIAS PEDIÁTRICAS DE LA ZONA EN CASO”, p. 2 [5] SEUP — “Ansiedad. Información para padres” (2025), section “EN EL CASO DE UN FAMILIAR, ¿CÓMO PUEDO AYUDAR A LA PERSONA SI DETECTO ESTAS SEÑALES?”, p. 1 [6] WHO — “La salud mental de los adolescentes”, section “Trastornos emocionales”, p. 1 — https://www.who.int/es/news-room/fact-sheets/detail/adolescent-mental-health [7] WHO — “La salud mental de los adolescentes”, section “Datos y cifras”, p. 1 — https://www.who.int/es/news-room/fact-sheets/detail/adolescent-mental-health
This guide summarises published paediatric guidelines. It is not medical advice and does not replace your paediatrician. In an emergency, call your local emergency number.
Free, no ads and no accounts — so a family who cannot pay for a paediatrician can still ask. If it helped you, help keep it that way. Support →