15 and Have Anxiety. What Can I Do?

I’m 15 and have anxiety. My parents don’t know and likely wouldn’t care. What can I do?

First, I want you to know this—you're not alone, and you're not broken.

Anxiety disorder is real. It can feel overwhelming, especially when it seems like the people around you don’t see it—or don’t care. But reaching out like this? That’s brave. That’s strength.

Here are a few steps you can take right now that can make a real difference:

1. Know that what you’re feeling is real and valid

Anxiety disorder isn’t about being dramatic or weak. It is a health issue that affects the body, the brain, and how you experience life. You’re not imagining it, and it’s not your fault. You didn’t deliberately set out to develop issues with anxiety.

2. Learn about what’s happening inside you

Understanding anxiety takes away a lot of the fear. When you know why your body reacts the way it does and how your thoughts and stress levels fuel anxiety, it becomes something you can work with.

The more you know, the better off you’ll be. There are many helpful articles on our website to get you started:

• Anxiety 101
• Anxiety Recovery 101
• Anxiety Symptoms
• The Anxiety Mechanism
• Anxiety Starts and Ends in the Mind
• The Underlying Factors that Cause Anxiety
• Why Therapy?
• The Two Levels of Anxiety Disorder Recovery
• Understanding and Overcoming Anxiety and Panic attacks
• Can Everyone Overcome Anxiety Disorder?
• Anxiety Frequent Questions

We also have a Recovery Support area filled with self-help resources that walk you step-by-step through anxiety and recovery.

Anxiety disorder isn’t the mystery it used to be. The road to recovery is well-known and well-traveled—and it works!

3. Talk to one safe, supportive person

If your parents don’t understand or aren’t available, is there another adult you trust? Maybe a teacher, school counselor, youth leader, pastor, or a friend’s parent? Even a helpline can help. Speaking to just one caring person is a powerful first step toward healing.

4. Start with small, calming steps

Even small changes can help your body and mind feel more balanced. Try practicing:

• Slow, relaxed breathing
• Reducing daily stress
• Writing your thoughts in a journal
• Regular light to moderate exercise
• Eating well and avoiding high-sugar and junk food
• Getting consistent quality sleep
• Avoiding caffeine and stimulants
• Listening to calming music
• Spending time in nature
• Staying well-hydrated

These habits support your nervous system and help lower anxiety over time, especially when practiced consistently.

5. If you can, reach out to a professional

Working with an experienced anxiety disorder therapist is one of the most effective ways to overcome anxiety. Therapists who specialize in helping teens understand what you're facing and can walk with you through it.

Final Comment

The fact that you’re asking what to do means you’ve already started your recovery journey. That first step is powerful. Keep going. Things can get better. You can get stronger. And there are people who care and want to help you through it.

You can visit our website and YouTube channel for more support, guidance, and encouragement.