How to Support Young People with Anxiety and Depression

Anxiety and depression are two of the most common mental health challenges affecting young people today. Whether it’s the pressure to fit in, overwhelming academic demands, or difficult life experiences, many children and teens are struggling silently.

As a caregiver, educator, or mental health professional, your support can make a real difference. Here’s how you can help young people feel seen, supported, and less alone in their journey.

💬 1. Start by Listening

One of the most powerful things you can do is simply listen. Let them speak freely, without rushing to offer advice or solutions. Use open-ended questions like, “What’s been on your mind lately?” or “When did you start feeling this way?”

Avoid dismissing or minimizing their feelings. Phrases like “It’s not that bad” or “You’ll get over it” can make them feel unheard. Instead, try saying, “That sounds really hard,” or “I’m here with you.”

🧠 2. Learn the Signs

Not all young people express anxiety or depression in the same way. Some signs to look out for include:

• Withdrawal from friends or activities they used to enjoy

• Changes in eating or sleeping patterns

• Irritability, frequent tearfulness, or unexplained outbursts

• Trouble concentrating or a drop in school performance

• Physical complaints like headaches or stomachaches with no clear cause

Recognizing these patterns early allows you to step in gently and offer help.

🧰 3. Offer Practical Tools

Coping strategies can help young people feel more in control of their emotions. Some examples include:

• Breathing exercises or grounding techniques

• Journaling or art-based expression

• Regular routines and consistent sleep schedules

• Physical activity and outdoor time

• Positive affirmations or daily check-ins

Therapy worksheets or simple guided activities can also support self-awareness and emotional regulation.

🫶 4. Build a Safe, Non-Judgmental Environment

Creating a space where a young person feels safe is essential. Encourage them to talk about how they feel without fear of being judged or punished. Remind them that struggling with mental health does not mean something is wrong with them.

Use language that shows acceptance. For example:“You don’t have to pretend everything is fine.”“I care about how you’re feeling, not just how you’re behaving.”

🧭 5. Encourage, But Don’t Force

Support should be consistent but not pushy. Gently encourage healthy habits, social connection, or therapy, but respect their pace. If a young person resists help, try offering options rather than ultimatums.

For example:“Would you prefer to talk to someone online or in person?”“Would writing things down be easier than talking today?”

🧑‍⚕️ 6. Know When to Refer for Professional Help

While you can offer support, anxiety and depression often need professional treatment. If symptoms are severe or long-lasting, suggest seeing a therapist, school counselor, or GP. In some cases, medication or specialist care may be recommended.

Keep in mind that early intervention can prevent deeper struggles later on. Help them understand that asking for help is a sign of strength, not weakness.

🪴 7. Take Care of Yourself Too

Supporting someone with mental health challenges can be emotionally demanding. Make sure you have your own support system in place and take time to recharge. When you model self-care and emotional awareness, you show young people that it’s okay to do the same.

Final Thoughts

Young people living with anxiety and depression need more than advice. They need patience, empathy, and consistent support. By creating a calm and accepting environment, offering simple tools, and knowing when to bring in extra help, you can become a steady presence in a time of uncertainty.

Even on the hardest days, your support can be a lifeline. Sometimes, just showing up and saying, “I’m here,” is the beginning of healing.