Anxiety in Youth
Fight Flight Freeze – A Guide for Anxiety in Teens
Anxiety is our body’s normal reaction to perceived danger or important events. It can be like an internal alarm system that alerts us to danger and helps our body prepare to deal with it. For example, anxiety allows you to jump out of the way of a speeding car. It also lets us know when something important is happening and helps us perform at our best. Anxiety can prompt you to bring home your textbook to study for a final exam or motivate you to practice for a class presentation. Anxiety is something that everyone experiences from time to time.
Anxiety triggers something called the “fight-flight-freeze” response (F3). This automatic response affects our thoughts, body, and behaviours. When faced with a potential threat, your thoughts focus on the danger, your body revs up to help protect you, and you take action (fight, flight, or freeze). Imagine that you’re out walking your dog and a skunk pops out of the bushes. You have thoughts about the skunk such as “What if it sprays us?” which helps you identify the potential danger. Your body also reacts (heart beats faster, muscle tense up) to help you get prepared to protect yourself. Then, you take action, such as remaining very still and hoping the skunk doesn’t notice you (freeze) or running away (flight). As you can see, anxiety protects you. In fact, without it, we’d be extinct!
The F3 system is critical to our survival from true threat or danger, but what happens when there is no real danger? Interestingly, anxiety can also trigger this system into action when we believe there is a threat or danger even if there isn’t. For example, you may yell at your mum for bugging you about taking your driving test when you don’t feel ready (fight). Or you may call your dad to pick you up early from a new activity because you don’t feel comfortable around unfamiliar people (flight). Or, you may feel as though your mind goes blank when the teacher asks you a question (freeze). These are examples of anxiety triggering the F3 alarm even though these situations are not really dangerous. We call this a “false alarm”. Although anxiety protects us in the face of real danger, it can become a problem when it goes off when there is no real or immediate danger (ie. like a smoke alarm that goes off when you’re just making toast).
Anxiety may be a problem if you notice that it:
- Happens a lot
- Feels pretty intense
- Is upsetting and causes you distress
- Stops you from doing fun and important things like going to school dances or parties, making friends or dating, getting your homework done, getting a job or your driver’s license.
You can start learning about your own anxiety by taking this quiz. Then, check out the MindShift CBT app for helpful tools that work! It’s also important to reach out to others for help. Talk to a trusted adult (ie. parents, family members) or your family doctor. Or, get some support from a mental health professional (like your school counsellor, a psychologist or a psychiatrist).
Learn about the different types of anxiety with Caretoons, the animated series. Featuring two fun and endearing characters, Drexal the Alien and Chris Crust the pizza slice discover how to cope with anxiety in everyday life. Drexal the Alien lives on a moon base far away but deals with many of the same fears we do on earth. Then there’s Chris Crust, the pizza slice who discovers he can time travel when his future self comes back in time to help him cope with anxiety. Follow their adventures on YouTube!
Help children and teens prepare for school-based vaccinations and other stressors using the CARD™ system (Comfort, Ask, Relax, Distract). CARD™ is a science-based, proven framework you can adapt to different situations, like school-based vaccinations, public presentation, and examinations. A free CARD™ Toolkit for parents, educators, and health professionals is available for download here.
Featured Free Downloadable Resources for Anxiety in Youth
How to Talk to Children and Adolescents About War
Download this resource to help facilitate a conversation and safe space to talk about war-related trauma and anxiety triggered by traumatic events.
How To Address Test Anxiety
Exam anxiety can cause students to "go blank," become frustrated, or doubt their intellectual abilities. This test anxiety booklet helps students and parents better understand exam anxiety and offers methods to help students cope with test anxiety and succeed in their courses. Students should read this booklet carefully, consider which aspects of test anxiety applies to them, then identify coping strategies that may help address the anxiety.
Featured Resources for Anxiety in Youth
What is Body Focused Repetitive Behaviour? (BFRD)
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