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Navigating the teenage years is challenging for any young person, but for those who are autistic or have ADHD, added anxiety can make everyday situations feel even more overwhelming. As parents, it’s natural to want to help, but knowing where to start can be tricky. Here are some gentle, practical ways to support your teen’s mental health while fostering their independence and resilience.
1. Create a Calm Start to the Day
Morning routines can set the tone for the day, especially for neurodivergent teens who may struggle with change. Aim to keep mornings as calm and predictable as possible. Before the hustle of the day begins, you might try a short, relaxing activity together, such as quiet reading or stretching. A calm start helps reduce the anxiety that can build up over time, and activities can help focus the mind away from worrying about the day ahead.
2. Encourage Journaling as a Safe Outlet
Writing down thoughts can help teens work through their worries and recognise recurring patterns. Encourage them to use a journal, even if it’s just a few minutes at the end of the day. This small ritual can give them a safe outlet to process their feelings, helping them understand their triggers over time. Plus, it can support better sleep by helping them unwind and feel ready for rest.
3. Build a “Toolbox” of Coping Strategies
Everyone manages anxiety differently, so finding what works best for your teen may take some experimentation. Introduce a few different techniques, such as deep breathing exercises, sensory tools (like a small stress ball or fidget), or calming music. Having these options in their “toolbox” empowers them to manage anxiety independently.
4. Normalise Anxiety as a Part of Life
Often, teens feel pressure to “just stop worrying,” which can make them feel even more isolated. Let them know that some anxiety is completely normal and that many people feel anxious at different points in their lives. Share examples from your own life to help them understand that they’re not alone in these feelings. Reassurance and validation can go a long way in helping them accept their experiences.
5. Model and Encourage Self-Compassion
Anxiety can sometimes lead to self-criticism, especially for teens who are already trying hard to fit in socially. Encourage your teen to treat themselves kindly and remind them that mistakes are a natural part of learning. Practising self-compassion can help ease feelings of guilt or shame, which are familiar companions to anxiety.
6. Foster Open Communication
Make it clear to your teen that they can talk to you about their worries without fear of judgment. Creating a safe space for open conversation not only helps build trust but also allows you to offer practical advice when they need it most. If they’re not ready to talk, that’s okay too. Sometimes, just knowing the option is there can be a comfort in itself.
7. Offer Gentle Reminders About Taking Breaks
For neurodivergent teens, sensory overload can quickly lead to heightened anxiety. Encourage regular breaks, especially after challenging activities, to help them reset and prevent becoming overwhelmed. This might look like taking a few minutes outside or stepping away into to a quiet room. Consistent breaks can build resilience and help them manage anxiety before it escalates.
Supporting an autistic/ADHD teen through anxiety isn’t about having all the answers but about providing steady, compassionate guidance as they discover their own path to calm. If you’re interested in more in-depth strategies tailored for autistic and ADHD teens, check out our Teen Anxiety Bundle designed with practical resources to empower and support your teen.
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