‘Calming Teen Anxiety’: Small Steps Matter

Last year Murdoch’s Children’s Research Institute reported that almost three quarters of Australia adolescents experience significant depression or anxiety symptoms.

Key points:

Many cases are chronic, putting debilitating pressure on young people’s mental health.

This week’s social media ban – for all its benefits – can be another source of anxiety for some teens seeking social connection, and finding ways to spot anxiety and calm it is important for parents.

Therapist and author of Calming Teen Anxiety, Sophia Galano says young people benefit from steady, thoughtful help.

“It’s easy for people to disregard a teen’s anxiety because it’s so easily confused with standard teenage behaviour,” Sophia said.

“It’s easy for people to disregard a teen’s anxiety because it’s so easily confused with standard teenage behaviour,” therapist Sophia Galano said.

“If a teenager feels nervous about a test but they can still take it, get through their day, go to their classes and hang out with their friends, that’s more in line with standard adolescent behaviour.

“If a teen is having panic attacks before a test, throwing up, refusing to go to school, or they’re so stressed that they can’t do their other assignments or don’t want to socialise, that’s when we want to take a closer look.”

Sophia encourages parents to begin discussions about their teens’ concerns from empathy and curiosity rather than rushing to fix things.

Sophia encourages parents to begin discussions about their teens’ concerns from empathy and curiosity rather than rushing to fix things.

“Teens want to feel that their parents want to work with them,” Sophia said.

“Approach conversations from a place of curiosity instead of immediately offering solutions.”

Even when a young person seems closed off, small steps matter.

“If a teen opens up for ten seconds, that’s progress,” Sophia said.

Modelling healthy boundaries, stress management and resilience can quietly shape a teenager’s own capacity to cope.

Listen to the full conversation in the player above.

“Parents are navigating their own stresses and their own anxieties,” Sophia said.

“They’re human beings.

“It’s okay for parents to recognise when they’re not able to be fully present, [it’s] a good example for the teen.”

For parents in the thick of it, Sophia suggests starting with simple, open-ended questions.

“Instead of saying, ‘Have you tried going for a walk?’ try asking, ‘How can I support you with this?’” Sophia said.

“It helps teens feel empowered rather than told what to do.”

Listen to the full conversation in the player above.

Sophia’s Top Tips

Ask open-ended, curious questions instead of offering quick fixes

Sophia encourages parents to shift from a “fix it” mindset to curiosity, using questions like “How can I support you with this?” rather than “Have you tried going for a walk?”

Model healthy coping and self-care
Sophia highlights that parents can lead by example—showing teens how they manage stress, set boundaries, and look after themselves.

Choose an appropriate time for sensitive conversations
If a parent is stressed, distracted, or overwhelmed, Sophia recommends planning a better time to talk so the teen feels fully supported.

Avoid rescuing teens too quickly
She encourages parents to discern when something requires intervention versus when it’s simply a normal teenage challenge and an opportunity for growth.

Look at how often and how intensely anxiety is appearing
Sophia gives a clear framework: assess frequency and impact – whether a teen can return to normal functioning or whether anxiety is causing panic attacks, refusal to attend school, or withdrawal from daily activities.

Feature image: Supplied (Sophia Galano)