In the last decade, rates of anxiety-related disorders among teenagers in the world have steadily risen, particularly in girls. Researchers and psychologists posit several hypotheses about why these rates are on the rise from digital hyper-connectivity to heightened external pressures to simply a greater awareness, and therefore diagnosis, of mental health concerns. Whatever the causes, there is hopeful news for parents and teens: first, some degree of stress and anxiety is not only normal but essential for human growth. And if those levels become untenable, there are tested strategies for reining anxiety back in.
As a guidance counsellor, I have spent decades working with adolescent girls and their families in Nigeria. In recent years, I have noticed a change in how society views stress. “Somehow, a misunderstanding has grown up about stress and anxiety where our culture now sees both as pathological.” The upshot of that is that we have adults and young people who are stressed about being stressed and anxious about being anxious.
Anxiety is a normal and healthy function, and much of the anxiety that Nigeria teenagers express is a sign that they are aware of their surroundings, mindful of their growing responsibilities, and frightened of things that are, in fact, scary. Adults can make a difference simply by “reassuring them that, a great deal of time, stress is just operating as a friend and ally to them.”
Stress, emotion and the teenage girls’ brain sometimes reach levels that impede a teenage girl’s ability to navigate life effectively. Thus, one cautions that an emotional outburst in and of itself is not a reliable indicator of mental health. “If you are raising a normally developing teenage daughter, she will have meltdowns. And there’s nothing you can do to prevent that.”
Of course, when it’s your daughter who is sobbing on the bathroom floor, it’s hard to keep this in perspective. When it’s your kid, it’s terrifying and a lot of parents are frightened and paralysed in that moment. They wonder: Is this a sign that something is really wrong or that my kid is really out of control?
When your daughter is emotionally overwhelmed, give her a little time. It’s easy to see a meltdown as a fire that’s about to turn into a conflagration. But a storm is a more accurate metaphor. You can’t stop a storm, but you have to wait it out. But these storms do pass. The brain will reset itself. Don’t try to stop the storm or fix it in the moment.
Instead, sit with her, go on a walk together, watch a funny show, or offer her a cup of tea, advise her. After weathering a few storms successfully, “parents and teenagers get to discover that all by itself, the storm will pass. At that point, either the problem completely evaporates and she moves on, or the girl can now look at the problem with clear eyes, assesses it with her prefrontal lobe back online, and figures out what she wants to do.” Responding instead of reacting to teenage girls is particularly sensitive to the cues they receive from parents and teachers from words to facial expressions. How adults respond to teens’ emotional reactions matters a lot. When adults become anxious in response to a teen’s anxiety, it exacerbates the situation.
Build in recovery time for teenage girls’ strength training, “you can’t just lift weights day after day after day.” In order to get the full benefits from the workout, your muscles need a chance to recover and repair. The same holds true for the brain. If teens accept that some level of stress is inevitable, they can spend less time worrying about stress and more time focusing on how they can build in recovery time.
“The good news is your mind recovers a lot faster than your muscles do. But you need to restore yourself so you can go right back in for another workout. Your job is to figure out how you like to recover. What’s the system that really works for you?” For some teens, playing sports gives them the reboot they need to focus on academics. Another student might benefit from a watching a 22-minute episode of a sitcom, playing with peers, going on a walk or listening to a favourite music playlist.
The research is unambiguous: When we are sleep-deprived, we are less emotionally resilient. The first question many clinicians ask teens who come in for anxiety is, “How much sleep are you getting?” If they are consistently getting less than seven or eight hours; that’s the first line of intervention. “Teenagers need nine hours a night, middle-schoolers need 10, and elementary students need 11.”
When it comes to sleep, small changes can make a big difference, including completing as much homework as they can during the school day, making judicious choices about how much time they spend on any given assignment, and monitoring social media use in the evening. “Technology is very hard on sleep.” “I’m not anti-social media, but it makes a tremendous difference for teens to not have a phone and computer in the bedroom at night. Teenagers have texts waking them up.”
Because of the melatonin-suppressing effects of blue light emitted from Smartphone screens and other devices, I encourage teens to turn off social media notifications well before going to sleep. But it’s not just the blue light. “Girls will often see something on social media that will keep them up at night and if you ask them, they’ll usually admit this.”
Within that context, adults can offer teenagers empathy, grounded perspectives and a vote of confidence as they work through challenges, helping them aim for courage and not avoidance.
Brave is a positive word, it’s something we aspire to be and built into the word is the understanding that the person is scared and yet they are doing something anyway. Scared is here to stay. Anxiety is part of life. It’s not our job to vanquish these feelings. It’s our job to develop the resources we need to march forward anyway.
Muye writes from Dutsen Kura, Minna
