Mental Health & Anxiety Awareness

Quick Guide • Resources for Parents, Kids & Teens

Why this matters

Anxiety affects millions of children, teens, and adults every year. While some anxiety is part of being human, chronic or intense anxiety can interfere with school, work, relationships, and daily life. This handout highlights key signs to watch for, ways to start the conversation, practical support strategies, and trusted resources for care and crisis help.

If someone may be in danger right now

·         Call or text 988 (U.S.) for the Suicide & Crisis Lifeline.

·         Text HOME to 741741 for Crisis Text Line (24/7).

·         If there is immediate risk, call 911 or go to the nearest emergency department.

·         For LGBTQIA+ youth support: The Trevor Project — call 1-866-488-7386 or text START to 678678.

Common signs of anxiety (kids, teens, adults)

·         Frequent worry or fear that’s hard to control

·         Irritability, restlessness, or appearing on edge

·         Racing thoughts, difficulty concentrating, mind going blank

·         Sleep problems — trouble falling asleep or staying asleep

·         Physical complaints: headaches, stomachaches, muscle tension

·         Avoidance of feared situations (school, social events, activities)

·         Reassurance-seeking or perfectionism that leads to distress

How to start the conversation

·         Open gently: “I’ve noticed you’ve seemed worried a lot lately. How has it felt for you?”

·         Validate feelings: “It sounds overwhelming. I’m really glad you told me.”

·         Avoid criticism or dismissive statements (“It’s not a big deal”).

·         Collaborate on support: therapy, coping tools, or small daily changes.

Every day supports that help reduce anxiety

·         Steady daily routines (sleep, meals, movement, downtime)

·         Breathing exercises or grounding techniques to calm the nervous system

·         Gradual exposure to feared situations with support

·         Physical activity to release built-up tension

·         Reducing caffeine, sugar, or excessive screen time

·         Identifying worry triggers and using calming strategies early

Finding professional care

·         Primary care visit to check for medical contributors (thyroid, sleep issues, etc.).

·         Therapy approaches: Cognitive Behavioral Therapy (CBT), Acceptance and Commitment Therapy (ACT), exposure therapy, or family therapy.

·         Medication may help in moderate to severe cases — consult psychiatry for evaluation.

·         Ask providers about coping skills, safety planning, and after-hours resources.

Resources for Parents & Caregivers

·         Child Mind Institute — anxiety guides and parent resources

·         Anxiety & Depression Association of America (ADAA) — adaa.org

·         HealthyChildren.org — AAP parent mental health guidance

·         NAMI — local support groups and educational resources

·         The Trevor Project — resources for LGBTQIA+ youth and families

For Kids (elementary & up)

·         Book: “What to Do When You Worry Too Much” by Dawn Huebner

·         Book: “The Invisible String” by Patrice Karst (connection & comfort)

·         Podcast: “Good Inside with Dr. Becky” (episodes for parents and kids)

·         Simple breathing and grounding exercises — practice together daily

 For Teens & Young Adults

·         Book: “The Anxiety Workbook for Teens” by Lisa Schab

·         Book: “You Are Not Alone” by Ken Duckworth, MD

·         Podcast: “Teen Girl Talk” (teen issues; select episodes mindfully)

·         Text HOME to 741741 or 988 for confidential crisis support

For Adults

·         Book: “The Anxiety and Phobia Workbook” by Edmund Bourne

·         Book: “Unwinding Anxiety” by Judson Brewer

·         Podcast: “The Anxiety Coaches Podcast”

·         Podcast: “Therapy for Black Girls” (inclusive mental health topics)

Websites & Hotlines (U.S.)

·         988 Suicide & Crisis Lifeline — call/text 988

·         Crisis Text Line — text HOME to 741741

·         NAMI — nami.org

·         ADAA (Anxiety & Depression Association of America) — adaa.org

·         Child Mind Institute — childmind.org

·         The Trevor Project — thetrevorproject.org

About Journey Life Balance, Inc.

Jennifer L. Rowe, LCSW provides therapy and life-strategy coaching focused on teens, college students, and adults navigating anxiety, depression, and major life transitions. Virtual sessions are available. Learn more, explore workbooks, and find free resources at www.journeylifebalance.com.

Follow on Instagram: instagram.com/journeylifebalance.

Disclaimer: Educational only—does not replace professional advice or emergency care.

Hi! I’m Jennifer Rowe, LCSW, CADDCT, CDP. I’m a life strategist, clinical mental health therapist, and published author. I started my company, Journey Life Balance because helping others to find their purpose and meaning and live lives to their fullest potential is my passion! But more importantly, who are you?

Are an over-achiever and someone who appears to achieve in all areas of life. Are you someone who believes in perfection versus completing something as "good enough?" Do you show enthusiasm and capability to the world but feel exhausted, overwhelmed, stressed, fearful, and inadequate.  Do you want to make a change but you’re not sure where to start?  Do you feel stuck in a routine, pattern, or habit and want to become unstuck? If any of these questions resonate with you, then, YES, we should work together!

​I am also a published author! Below is a list of my books, which are available at local bookstores, at my office, on my website, and through online sellers such as Amazon and Kindle. There are also numerous workbooks and resources available on my site at journeylifebalance.com (click on the “Store” at the top of the page).

·         Intentions, Hopes, and Wishes Digital Journal (Adult Version) – a journal designed to help adults reflect on what they truly want, set meaningful intentions, and turn them into actionable steps. Intentions, Hopes, and

·         Wishes Digital Journal (Teen Version) – a journal designed to help teens dream big, reflect on what they truly want, set meaningful intentions, and turn them into actionable steps.

·         Who Am I Now Caregiver Digital Booklet (Family Edition) – provides advice, personal stories, resources, options, and next steps for friends and family members considering caregiver options for loved ones as life circumstances change.

·         Who Am I Now Caregiver Digital Booklet (Professional Edition) – similar to the family edition of the caregiver book; however, this version is intended for healthcare professionals and social workers advising patients, caregivers, and families about options and next steps available to them.

·         De-Stress Your Holidays: How to Holiday Shop and Remain Stress-Free - Join me on my journey to eliminate stress, become debt-free, and remain calm during the holiday season.

Call and book time with me today: 845-325-0232

Visit my website, check out my publications, and book time with me online: www.journeylifebalance.com.