Feeling worried or anxious about many things

“Worry” means having annoying thoughts about what might happen in the future. These thoughts often come with feelings of fear or anxiety. You might feel your heart racing, have a stomachache, or have trouble concentrating. Worrying reminds you to be careful when things are new or different, and it’s a normal reaction to stress.

Most of the time, the things you worry about do not really happen. For example, when you were little, you might have worried about monsters under your bed. But, when you looked, there wasn’t a real monster there. When you get older, you might worry about failing a school project, but often, when you work hard on it, you do just fine. Most worries do not turn out the way you fear.

As you grow up, you tend to worry less about the same things. This is because you have more experiences that help you understand what might happen. Each experience makes the world feel more predictable and less scary. However, when this concern doesn’t go away, appears every day, and interferes with your routine, it’s worth paying attention.

What is typical?

There are many different types of worries, and they are usually related to the problems and experiences you are having at this time in your life. Here’s what you might expect to worry about:

• Being alone.You might worry about feeling isolated or not having someone to talk to.
• Death.Concerns about losing someone you care about or thinking about your own mortality.
• Real dangers.Worries about things that can hurt you or someone you care about, like accidents or natural disasters.
• Schoolwork or sports performance.Stress about doing well in school, tests, exams, or performing in sports and other activities.
• How you look.Concerns about your appearance, body image, and how others perceive you.
• Making friends.Worries about fitting in, being accepted by peers, and forming new friendships.
• The future.Thinking about what lies ahead, such as career choices, life goals, and the uncertainty of what will happen.

These worries are part of life. However, sometimes you might feel so worried that you can’t sleep, concentrate on your studies, or enjoy the things you love. You might avoid leaving the house, talking to friends, or doing tasks that were once easy. If this is happening to you, know that you can ask for help. This isn’t weakness; it’s a sign that your head may be overloaded and needs attention.

When should I be concerned?

To know if a worry is a problem, think about how often it happens, how strong it feels, where it happens, and how it affects your daily life. If you feel anxious for a long time and it stops you from doing things like going to school or seeing friends, it’s a concern. Worries that happen every day or several times a day also need more attention.

Here are some other signs that your worries might be a problem:

• Worries about lots of things: Grades, sports, tests, relationships, the future.
• Feeling something bad will happen: A sense of dread or impending doom.
• Worrying too much: Even when there’s nothing to worry about.
• Physical tension: Feeling tense and finding it hard to relax.
• Physical symptoms: Stomach aches, headaches, sweating, feeling sick, or habits like nail-biting, shaking your legs, or grinding your teeth.
• Restlessness: Being fidgety, nervous, or unable to sit still.
• Irritability: Getting upset or angry easily.
• Trouble focusing: Difficulty paying attention because of worries.
• Sleep problems: Trouble falling asleep, staying asleep, or feeling tired after waking up.
• Other signs: Trouble paying attention, mood swings, needing lots of reassurance, arguing easily, avoiding things that make you worry, and physical problems like stomach aches.

If you recognize yourself in several of these signs, know that it is not a whim or an exaggeration. Feeling this way for a long time may indicate that something is not right with your mental health, and this deserves care and support, just like any physical pain.

What can I do if I (or a friend) struggle?

Dealing with too many worries can be hard. Here are some things you can try:

1. Ask a trusted adult for help.This could be a parent, family member, or another adult who takes care of you. Let them know what’s going on. They can help you and get you more support if needed.
2. Try problem-solving instead of worrying.Worrying doesn’t solve problems. Think of ways to solve the problem instead.
3. Watch out for “What if…?” worries.These are thoughts about things that might happen but are unlikely. Try to change “What if…?” to “How can I…?” and think about how you could handle the situation.
4. Make a worry diary.Write down your worries and what made you start worrying. Looking back on this can help you see patterns and find ways to cope better.
5. Manage worry times.Set specific times of the day to think about your worries but also make time to relax afterward.
6. Exercise, eat well, and do things you enjoy.Staying healthy and doing fun activities can improve your mood and distract you from worries.
7. Accept uncertainty.It’s normal to not know how things will turn out. Learning to accept this can make life less stressful.
8. Talk about it with others.Sometimes sharing your fears with someone you trust can make them feel smaller.
9. Take a break from social media.If you notice that social media makes you feel worse, it’s okay to step away for a while.

If you’ve tried these tips and still have problems, it might be time to ask a trusted adult to find professional help. Remember, you’re not alone, and you don’t have to handle everything all the time. Asking for help is the first step to feeling better.

Excessive worries that are very frequent, strong, happen in different situations, are different from what other people your age experience, and negatively affect your daily life, may indicate Generalized Anxiety Disorder (GAD).

What kind of professional support can I seek out?

It’s common to feel embarrassed or guilty about having too many worries and anxiety. But there is support and help available.

You can share your difficulty with a professional at your school, or a doctor, such as a pediatrician, general practitioner, or a professional at your nearest Basic Health Unit (UBS). This professional will listen to you, understand what’s going on, and, if necessary, refer you to a psychologistor psychiatrist, who specialize in mental health. They are there to help you live better, with more security and less suffering.

Public services are also available through the Unified Health System (SUS). You can find support at places like your local Basic Health Unit (UBS), Child and Adolescent Psychosocial Care Centers (CAPS i), and public outpatient clinics.