7 Effective Ways to Deal with Anxiety as a Teen

Is Anxiety Running the Show?

Do you ever feel like your brain just won’t stop talking? Like no matter how many deep breaths you take, your thoughts are loud, fast, and nonstop? Maybe you keep replaying something you said in class, or you’re stuck worrying if a friend is mad at you because they didn’t text back right away.

If any of that sounds familiar—you’re not alone.

You’re not overreacting. You’re not broken. And you’re definitely not the only one who feels this way.

Welcome to the very first full episode of the Block Out the Noise Podcast, a space for teens and young adults who want to quiet the anxiety, stop second-guessing themselves, and feel more in control.

Why This Podcast Exists

I’m Jessica Davis—a licensed therapist, mindset coach, and someone who sees what anxiety as a teen and young adult looks like beneath the surface.

For over a decade, I’ve sat with teens and young adults who feel like anxiety is running the show. They walk into my office carrying so much—pressure to be perfect, fear of disappointing people, and the kind of guilt that makes even saying “I need help” feel like too much.

And you know what so many of them tell me?

“I should be able to handle this.”

But you don’t have to do it alone. Support isn’t just for crisis—it’s for the small, quiet moments too. The ones where you feel stuck in your own head, tired of second-guessing everything, unsure how to move forward.

This podcast is your space to pause, breathe, and remember you’re not the only one feeling this way. It’s here to offer support that feels doable, relatable, and real.

7 Ways to Deal with Anxiety as a Teen

Here’s the truth anxiety tries to hide:

You’re not stuck. You’re just overwhelmed. And there are ways through.

In this episode, I shared three small steps you can try when anxiety starts to take over. These aren’t magic fixes, and they don’t make fear disappear. But they help you move through it—one tiny shift at a time. Here’s how:

1. Pause and Notice

Anxiety often makes us feel like we need to do something right now. It pushes us into panic mode, flooding us with thoughts and feelings that are loud and fast.

But what if you just paused for a second?

That pause is powerful. It helps you pull out of anxiety’s grip—even for a moment. Try asking yourself:

• What am I feeling in my body right now?
• What’s going through my mind?
• Am I reacting or responding?

Imagine you’re holding a snow globe. Shaking it makes everything blurry. But if you let it settle, you can see clearly again. That’s what pausing does.

Even naming what’s happening—“I’m anxious and my heart is racing”—is a big step forward.

2. Ask Yourself: What’s Actually True?

Anxiety doesn’t just whisper worst-case scenarios—it shouts them like facts.

It might say:

• “You’re going to ruin everything.”
• “People are mad at you.”
• “You’ll never be good enough.”

But here’s the thing: not everything you think is true.

When a negative thought shows up, try asking:

• “Is this fact or fear?”
• “Do I have proof?”
• “Would I talk to a friend this way?”

For example, if you texted a friend and they haven’t responded, anxiety might say, “They’re mad at you.”

But truth might sound more like: “They’re probably busy.”

Truth calms. Fear speeds everything up. Start tuning in to which one you’re listening to.

3. Take One Small Step

Anxiety as a teen feels big, the best thing you can do is start small.

Like… super small.

• Stand up and stretch.
• Drink a glass of water.
• Clean one corner of your desk.
• Text a trusted friend, even just to say hi.

It doesn’t have to be the perfect step. It just needs to be one step.

Small actions remind your brain: “Hey, I can do something. I’m not stuck.”

And when you take a step—even a tiny one—you’re building trust in yourself. You’re proving to your anxious brain that progress is possible.

4. Use the C.O.U.R.A.G.E. Method

If you’ve been following the podcast or seen it mentioned on social media, you’ll hear me talk about something I created called the C.O.U.R.A.G.E. Method. It’s a simple, powerful framework for dealing with anxiety as a teen or young adult, step by step.

Each letter stands for a skill:

• C – Catch the Negative Patterns
• O – Open Up to Possibilities
• U – Understand That Fear Isn’t Fact
• R – Respond with Self-Compassion
• A – Act Despite Uncertainty
• G – Grow Through Experience
• E – Embrace the Wins

If you want to learn more about it, keep listening to future episodes of the podcast, especially Episode 2 where we go deeper into it. This method helps you get out of autopilot and take back control from anxiety, one small, manageable move at a time.

5. Use a Grounding Technique

When your brain is spiraling and your body feels on edge, grounding can help.

Try this simple one:

• Name 5 things you see
• 4 things you can touch
• 3 things you hear
• 2 things you can smell
• 1 thing you can taste

This pulls your brain out of the anxious loop and back into the present.

6. Talk to Someone Safe

You don’t have to figure it out alone.

Sometimes the biggest relief comes from saying it out loud. Whether it’s a parent, a coach, a teacher, or a counselor—talking to someone you trust helps release the pressure you’ve been holding in.

And if you don’t feel like there’s someone in your life right now who gets it, that’s okay too. Therapists are here to listen and support you without judgment. If you need help looking for a therapist, you can find them on Psychology Today.

7. Give Yourself Permission to Rest

You’re allowed to take breaks. You’re allowed to not have it all together. And you’re allowed to say, “This is enough for today.”

Anxiety often tells us we’re lazy if we rest. But rest is how you recharge, how you heal, and how you show yourself compassion.

Sometimes the bravest thing you can do is slow down.

You Are Not Alone

There’s this quiet belief a lot of anxious teens carry: “Everyone else seems fine. Why am I the only one who feels like this?”

But here’s what I want you to know: You are not the only one who feels overwhelmed. You are not the only one who replays conversations before bed. You are not the only one who worries you’re not doing enough—even when you’re trying your hardest.

Anxiety wants you to feel alone. But you’re not.

You’re part of a generation that’s been hit hard by pressure—from grades, sports, friendships, social media, and expectations that are always changing.

It makes total sense that anxiety is showing up.

And the good news? You’re already doing something about it—just by reading this, or by listening to the podcast.

And if you ever feel like you want someone to walk with you in this more personally, Davis-Smith Mental Health is here to help.

We offer counseling for teens and young adults who are ready to stop feeling stuck and start feeling more grounded, confident, and in control.

You’re allowed to get help. You’re allowed to feel better.

What Happens Next

If this is your first time tuning in and you want to know what this podcast is all about, you might want to start with the trailer — it gives a quick look at why I created this space and how it’s here to support you week by week.

And if you’re already nodding along to everything in this episode, get ready — because in Episode 2, we talk about why anxiety really holds you back and how to start untangling the lies it tells you. It’s the next step after this one, and it builds on everything we’ve started here.

Anxiety as a teen or young adult can feel overwhelming. This podcast is your space to feel seen. To get tools that help. To be reminded that even when anxiety feels strong, you are stronger.

We’ll keep it real. We’ll keep it honest. And we’ll keep it simple, because small steps really do lead to big changes.

If something from this episode hit home, go follow the podcast so you don’t miss what’s next. And grab that Anxiety Survival Toolkit too—it’s got your back when you need it most.

Until next time, keep moving forward. Be kind to yourself. And never forget:

You have what it takes to block out the noise.