Performance Anxiety in Teens: It’s back

Reigning in the 2025-2026 school year, there is much to be excited about! Seeing friends, trying out new sports and extracurricular activities, school dances, and taking fun classes. On the other hand, back to school means tests and exams, school performances, and higher expectations. Teenagers are at-risk to experience elevated stress during the school year, especially if they already experience anxiety symptoms. The current education system pushes for competition and achievement from an early age. Teenagers are facing pressure to be the “perfect” college applicant– excel academically, volunteer profusely, participate in multiple clubs, and work to afford increasingly expensive college tuition. All while being told to hang out with friends, make time for family, and navigate normal adolescent development?

While your teen may seemingly “have it all together”, it is possible that internally they are struggling with excessive stress, pressure, and negative thoughts. Symptoms vary drastically based on the individual, so you may see your teen withdrawing and isolating, or having higher levels of irritation and lashing out at themselves, family members, or peers. Some additional symptoms that your teen may be experiencing are:

Sleep issues (trouble falling and/or staying asleep)
Frequent headaches and/or stomachaches
Recurring worries about parts of everyday life
Fatigue throughout day
Feeling “burnt out”
Trouble concentrating
Crying spells
Extreme self-consciousness or sensitivity to criticism
Negative self-talk/self-image
Drops in grades or school refusal
Panic attacks
Increase in substance use

You may be asking, so what can we do?

For teens!

Talk to someone: Whether it be a close friend, teammate, coach, director, parent, or someone else you trust, being able to lean on others in times of stress is very important. Not only can talking through your worries help gain other perspectives, take some stress off your plate, and improve your mood, it also shows that you have support. You may find that others are going through similar things and can work together to find strategies that work best for you!
Grounding exercises: In the moments of high stress, our bodies need to regulate. Use the time before a big game, exam, or concert to take some deep breaths. You have prepared for this moment and you are going to do the best you can. One common grounding exercise is the 5-4-3-2-1 technique. In this, you take a look around you and find 5 things you can see, 4 you can touch/feel, 3 you can hear, 2 you can smell and one you can taste. By focusing on your five senses, your brain is able to move away from the stressful thought and bring your body to the present moment.
Positive Self Talk: Seems pretty simple based off of the name, but we are our own worst critics. By partaking in positive self-talk you are training yourself to be kinder, which can in turn improve your confidence in yourself. One thing you can try is to reframe your negative comments about yourself into a neutral, more accepting comment. Instead of: “I am so stupid when taking tests”, try “I am going to try my best, and that is okay”. After time and growing more comfortable, try reframing into a positive statement, such as “I studied hard and will try my best. No matter the outcome, I know that I am smart and capable”. By practicing reframing your thoughts, you are given insight into where your negative thought patterns typically occur, and how often.This is helpful for both your personal understanding and growth, as well as baseline tracking for therapeutic purposes.

Tip: Coping skills work best when they are practiced during a time that you are not feeling elevated. By practicing, your brain will feel more comfortable and confident to implement them in times of stress.

For Parents!

Be mindful of what you compliment: By only complimenting achievements such as good grades or winning the game, that can set the tone that your pride is conditional on success, creating undue pressure onto your child. Try providing compliments on their actions and personality, such as: “I am proud of how hard you studied for that test”, “You did an awesome job working with your team during the game”, or “You are such a good leader”. It is OKAY to compliment successes and we suggest you do! Just be sure to show your teen that you love other aspects of them too.
Realize it might not be you: Oftentimes in adolescence, they are figuring out who they are and what they want in life. This includes trying new things, meeting new people, and learning what adulthood is going to be like. This may mean they are no longer going to you for everything, which is okay! Encourage your teens to talk to their peers, teammates, or other adult role models (such as coaches, teachers, religious leaders). This not only shows that you care, but that there are others in their support system that do too!
Make time for fun: Between normal stressors, such as finals and ACT’s, a teen enduring performance anxiety experiences higher levels of dysregulation than their same-age peers. While studying and practicing is important, rest and fun is equally so. Family gatherings/outings, participating in hobbies that aren’t related to achievement/competition, movie nights, etc. are all examples of things that you can participate in with your teenager. If the only time you are having fun with your teen is on large trips or travels, either due to an accomplishment or competitive event, you are both missing out on much needed healthy relaxation and bonding time.

Why therapy can be helpful

Oftentimes, we are in need of a bit more support to figure out and cope with anxiety. Therapy can teach anxious teens strategies for reframing their negative thoughts into positive ones, increase their emotional regulation, and provide a safe outlet to talk about stress. Additionally, therapists can help teens learn problem-solving skills and empower them to face difficult situations and/or thoughts. A common therapy modality that is used with anxiety is Cognitive Behavioral Therapy (CBT). In CBT, clients are taught how to identify the correlation between their thoughts, feelings, and behaviors. For example, if a teen receives a bad grade on a test, they may start to think that they are not smart enough for the material, which in turn, can have them start to feel increased anxiety when walking into that class the next day. By practicing and understanding the connection between our thoughts, feelings, and behaviors, clients can begin to understand the root of their anxiety and implement coping strategies to reduce distress. Therapy can also assist in stress management skills, healthy thinking patterns, lifestyles changes, and even gradual exposure to feared situations.

As parents, it is important to recognize when your teen’s anxiety symptoms require therapeutic intervention. When the anxiety symptoms are significantly impacting school performance, social and/or family relationships, self-esteem, or daily functioning, it is wise to consider professional support. Seeking help for mental health concerns is a sign of strength, in both you and your teen!

If you or someone you know is looking for support, feel free to reach out to Behavioral Health Clinic at 855.607.8242 or visit wibehavioralhealth.com).

Ava DeGroot, APSW provides in person (Stevens Point) and online therapy services to teenagers experiencing a wide variety of difficulties, including anxiety, depression, adhd, asd, relationship/friendship concerns, and more. Reach out today to see if you/your teen would be a good fit!