Breaking the Cycle: How Mindset Shapes Anxiety in Teens
Nov 17, 2024
Anxiety is not genetic or something predetermined in your genes. Whenever a teenager comes to my private practice struggling with anxiety, one of the first things I ask is, "Who or where did they learn this behavior?" Because anxiety is just that—a behavior. It’s often modeled or absorbed from their environment, whether it’s family, peers, or social influences. Also, it’s important to understand that anxiety is a response to how someone interprets and reacts to their surroundings. Teenagers often mimic what they see, especially if they grow up in an environment where stress, worry, or fear are common. They learn these patterns of behavior and internalize them, sometimes without even realizing it.
Anxiety is deeply tied to mindset, which can either reinforce or challenge the behavior. A fixed mindset—the belief that abilities and traits are unchangeable—can exacerbate anxiety. Individuals with a fixed mindset often view challenges as threats and see effort as futile when faced with failure. This rigid perspective limits personal growth and fuels feelings of inadequacy when things go wrongā€‹ (Harvard Business School Online) (Fiveable).
Pessimism further compounds the issue. Research shows that a pessimistic outlook, characterized by expecting negative outcomes, can lead to chronic stress and reinforce anxious behaviors. Unlike optimism, which encourages proactive coping, pessimism often creates a feedback loop of avoidance and fear. For example, studies have shown that people who adopt a growth mindset, believing their anxiety is manageable, experience improved resilience and coping mechanismsā€‹ (Explore Psychology) (The Decision Lab).
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One example of how a fixed mindset can fuel anxiety is a teenager who believes, "I’m just not good at math." When faced with a difficult math problem, they may feel overwhelmed and avoid trying altogether, reinforcing their fear of failure. This avoidance builds anxiety over time because they feel trapped by their perceived inability to improve.
In contrast, shifting to a growth mindset—"I might struggle now, but I can get better with practice"—can reduce anxiety by encouraging effort and persistence. Research has shown that embracing this perspective not only improves performance but also reduces stress associated with challengesā€‹
Here are three strategies to help shift from a fixed to a growth mindset and reduce anxiety:
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Reframe challenges as opportunities: Encourage teens to see difficult tasks as chances to learn rather than threats to their abilities. For instance, instead of focusing on the fear of failing a test, they can focus on how preparing for it strengthens their skills.
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Praise effort, not outcomes: Shift the focus from innate talent to the process. Compliment persistence and hard work, like saying, “I’m proud of how much effort you put into solving that problem,” rather than, “You’re so smart.”
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Embrace mistakes as learning tools: Teach teens to view mistakes as a normal and valuable part of growth. For example, after an error, ask, “What can you learn from this?” rather than criticizing the mistake itself.
These strategies help teens build resilience and confidence while lowering their anxiety about failure or imperfection.
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