The Monster in My Backpack: A Teenager’s Guide to Taming Anxiety
by Lauro Amezcua-Patino, MD, FAPA.
You know that feeling, right? The one that creeps up on you like a jump scare in a horror movie. It starts with a subtle tremble in your hands, then spreads to your whole body until you feel like you’re being electrocuted from the inside out. Your heart starts pounding like a drum solo, seemingly threatening to burst out of your chest at any moment. Your palms sweat like you’ve been holding ice cubes for hours, leaving damp imprints on everything you touch. And your mind races faster than a squirrel on a caffeine binge, thoughts and fears swirling around at an alarming speed.
That, my friend, is anxiety.
It’s like a dark shadow that follows you everywhere, lurking just beyond your peripheral vision and waiting for the perfect moment to strike. And just when you think you can handle it, it pounces with full force, taking over your entire being.
Anxiety is basically a teenager’s unwelcome BFF — that one friend who always tags along but brings zero fun to the party. It’s the constant companion that never seems to leave your side, no matter how desperately you try to shake it off. It’s the unwelcome guest that overstays its welcome and refuses to leave, making every day feel like a never-ending battle.
But here’s the thing: anxiety isn’t just some annoying feeling that pops up when you have a presentation or a big test. It’s more like a fire-breathing monster hiding in your backpack, weighing you down with worries and “what-ifs.” It whispers doubts in your ear before a test, making you question everything you studied and prepared for. It makes your stomach churn before a social event, filling your mind with worst-case scenarios and causing unnecessary panic. And it turns everyday situations into epic battles worthy of a Marvel movie, constantly keeping you on edge and ready to fight.
First and foremost, it’s crucial to realize that you are not alone in this battle against anxiety. It can feel isolating and overwhelming at times, but remember that there are countless others who have struggled or are currently struggling with the same thing.
Anxiety is like that awkward family member who always shows up uninvited to Thanksgiving dinner — uncomfortable, unwanted, and difficult to deal with. But just like that relative, anxiety is a part of your life and learning how to manage it is key.
It may surprise you to know that anxiety is incredibly common among both teens and adults, affecting a large portion of the population. So if you’re feeling anxious and overwhelmed, know that you are not abnormal or unusual in any way. We are all in this together, fighting our own personal backpack monsters.
But knowing that you are not alone may not be enough to combat those feelings of anxiety. You need weapons, tools, and strategies to fight back against this beast. Consider this your anxiety-fighting toolkit: a collection of resources and techniques to help you take control of your thoughts and emotions.
So, how do you fight this backpack monster?
How do you take back control and stop letting anxiety dictate your every move? It’s not easy, but it starts with acknowledging its presence and understanding that you have the power to overcome it. Seek support from loved ones, practice mindfulness and relaxation techniques, and don’t be afraid to seek professional help if needed. Remember, you are stronger than the monster in your backpack and you have the strength to conquer it. You got this.
Talk It Out: Unleash the Pressure Valve:
Think of anxiety as a pressure cooker that’s ready to burst. Sharing your thoughts with someone — a close friend, family member, therapist or even a furry companion — acts like releasing the valve on that cooker. It’s important to let those anxieties out before they build up and transform into a full-blown attack. From personal experience, bottling it all up only gives power to the beast within.
Breathe Like a Jedi Master:
Take deep breaths, my young apprentice. It may sound too easy, but slow, deep breathing can actually soothe your nervous system. Consider it a Jedi mind trick to defeat the anxiety monster. Breathe in tranquility and breathe out worry. Continue as necessary
Challenge the Thought Ninjas:
Anxiety is a skilled liar and a stealthy spreader of negativity. It warps reality and hurls harmful thoughts like venomous arrows. Train yourself to challenge these thoughts. Are they actually true? Is the situation truly as dire as anxiety leads you to believe? More often than not, anxiety twists and magnifies the truth. Don’t fall for its deceit.
Find Your Fortress of Fun:
Discover activities that bring you joy and help you unwind, whether it’s listening to loud music, creating art, writing, participating in sports, dancing without inhibition, or snuggling with your furry friend. These are like building blocks of protection against the anxiety monster; a safe haven where it cannot reach you, and where peace and contentment reign.
Embrace Imperfection:
The world constantly demands perfection, success, and achievement. But here’s the thing: perfection is unattainable and it also leads to anxiety. Embrace your imperfections, embrace your quirks, and embrace your mistakes. It’s totally fine to not have everything together all the time.
Remember, this is just one battle in a larger war. Some days will be easier than others. There may be times when you feel like you’re losing to the anxiety monster. But don’t give up. Keep using the tools and resources at your disposal, and reach out for support when needed. You have the strength to conquer the anxiety monster and regain control over your life.
And if the weight of your struggles becomes overwhelming, if the burden on your shoulders feels too heavy to bear, don’t be afraid to reach out for help. There are individuals who understand your battles, who have fought their own demons in the trenches. They are willing and eager to lend a helping hand and share the load of your backpack.