Published: 30 May 2025
By Matt Scerri (Copyright Secure Minds Psychology)
Firstly, you’re not alone.
If you’ve spent the last couple of days stuck in your head, feeling anxious for no clear reason, trapped in a loop of dread, with scary thoughts careening into your consciousness – you’re not the only one. Many teens who visit our clinic describe this exact feeling: “I can’t relax. I don’t even know why I’m anxious, but it won’t go away.”
We get it. Anxiety can be sneaky. Sometimes, it builds up without a specific trigger—maybe it’s exams, social pressure, or just your mind running on overdrive. And when anxiety sticks around for days, it can be exhausting. But the good news? There are things you can do right now to help your body and brain settle.
5 Simple Tips to Help You Calm Anxiety That Won’t Go Away
1. Breathe Like You Mean It
Try this: inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, and pause for 4 seconds. It’s called “box breathing,” and it helps signal to your body that it’s safe.
2. Ground Yourself with 5-4-3-2-1
5 things you can see
4 things you can touch
3 things you can hear
2 things you can smell
1 thing you can taste
This simple mindfulness trick brings you back to the present moment.
3. Move Your Body, Even Just a Little
A quick walk, light stretching, or dancing to your favourite song can help release tension and boost feel-good hormones.
4. Turn Down the Noise
Too much scrolling, news, or even background noise can increase stress. Try unplugging for 30 minutes and doing something low-stimulation like drawing, journaling, or listening to calming music.
5. Talk to Someone You Trust
You don’t need to go through it alone. Talk to a friend, parent, teacher—or a psychologist. Sometimes, just saying it out loud can help you feel lighter.
Final Thoughts
If anxiety is interfering with your sleep, school, or relationships, don’t hesitate to reach out. Our friendly team is here to help teens like you manage anxiety with real strategies that work. It gets better—and it starts with one small step.