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5 Tips for Coping with Anxiety (for Teens 15–17)

Feeling overwhelmed? You’re not alone. Anxiety is something a lot of teens deal with, whether it’s stress about school, friendships, social media, or just the pressure to have everything figured out. The good news? There are real ways to cope, feel better, and get back in control.

Here are 5 simple, science-backed tips for managing anxiety, plus where to get free mental health support right here in Ontario.

1

Deep Breaths Ease Physical Symptoms

Anxiety can have physical effects like make your heart race and your mind feel like it’s spinning. When that happens, deep breathing can calm your body and brain almost instantly.

Try This

Breathe in for 4 seconds, hold for 4, and breathe out for 6. Do this 3–5 times.

2

Talk to a Trusted Person

Keeping anxiety bottled up often makes it feel worse. Talking it out can be a huge relief. Even just saying the words “I’m not okay” opens the door to help and healing.

Try This

Reach out to a friend, a parent, a teacher, or even a coach. You don’t need to have the “perfect words” to start a conversation.

If you’re not sure who to talk to, BounceBack Ontario is a free, guided self-help program for teens 15+ with anxiety, stress, and low mood. Learn more here.

3

Create Boundaries with Social Media

Too much scrolling = more comparison, pressure, and anxiety. The algorithm isn’t designed for your mental health. In fact, a recent study shows roughly 1 in 5 teens say social media sites hurt their mental health.

Try This

  • Turn off push notifications
  • Use screen timers
  • Take one “scroll-free” hour daily
  • Ask yourself: Do I feel better or worse after using this app?
4

Move Your Body to Calm Your Mind

Just a little bit of movement can help boost serotonin and reduce anxious thoughts. Even 10 minutes can make a difference.

Try This

  • Go for a walk or bike ride
  • Try a yoga class on YouTube
  • Put on music and dance like no one’s watching
  • Gather friends to play your favourite sport
5

Prioritize Sleep to Recharge

Poor sleep can heighten anxiety. Your brain needs time to chill, reset, and recharge. Aim for 8–10 hours of sleep—your mental health will thank you.

Try This

  • Turn off screens an hour before bed
  • Keep a regular sleep schedule, even on weekends
  • Use a journal to “brain dump” worries before bed

Where to Get Extra Support

If anxiety is stopping you hanging out with friends, sleeping, or focusing at school,
BounceBack Ontario offers free mental health support for teens ages 15+ in Ontario.

Learn More and Sign Up