How to Manage Anxiety at 17 When You’re Unable to Talk to Anyone

I’m really sorry to hear you’re feeling this way, especially when you don’t feel like you have anyone to turn to. Anxiety can feel really isolating, but I want you to know that there are ways to feel better, even if you’re managing it on your own.

Why Don’t You Have Anyone to Talk to?

First, it might be helpful to reflect on why you don’t have anyone to talk to. Most folks have anxiety because they feel like they’ve 'screwed up' or experienced a significant setback recently. Figuring out the root of your anxiety can provide a path forward. Asking yourself, 'What is my excuse?' can sometimes help you understand your feelings and move towards addressing them.

Feeling Trapped in Your Mind

At 17, anxiety can feel overwhelming, like you’re carrying the weight of the world on your shoulders. This feeling of isolation can make anxiety even more intense. I was in that same place, feeling like no one understood, and it made my anxiety ten times worse. But here's what I learned: even when it feels like you're alone, there are ways to start freeing yourself from that constant panic. It doesn’t have to be as lonely as it seems.

Journaling: Finding a Voice for Your Anxiety

When I was 17, I didn’t even know how to describe the anxiousness that gnawed at me. There were nights I would stay up late, heart racing over something as simple as a school presentation or a conversation with friends. The worst part was feeling like I couldn't tell anyone about it because they wouldn't get it. The silence made everything louder inside my head. But one day, after weeks of bottling everything up, I stumbled across something that changed everything—journaling.

I know it sounds cliché, but writing things down gave my anxiety a voice. It was my way of releasing all the tangled thoughts in my mind. I’d write about anything—what I was afraid of, what I wished I could say, what I didn’t understand about why I was feeling this way. And in a strange way, those pages became a friend. I could pour out every fear and every worry, and I didn’t feel judged or misunderstood.

Breathing Exercises: Calming Your Mind

Another thing that helped was learning to breathe—literally. When anxiety strikes, our breathing gets shallow, and it tricks the brain into thinking we’re in danger. I started practicing simple breathing exercises: breathe in for 4 seconds, hold it for 7, and exhale for 8. It sounds small, but doing this when my anxiety spiked helped me calm down enough to think clearly again. I’d do it when I felt the panic rising, and after a while, I noticed I was catching my anxiety before it spiraled out of control.

Movement: Clearing Your Mind

There’s another thing: movement. I’m not talking about hardcore workouts, but even a 10-minute walk around the block can help. I didn’t always feel like it, especially on the bad days, but those walks gave me a break from my thoughts, and that break was everything. Motion can be a powerful tool to clear your mind and give you a fresh perspective.

Seeking Resources: Finding Support

I also started using the resources that were at my fingertips—books, podcasts, and even YouTube videos about anxiety. I didn’t have people to talk to, but there were tons of people out there sharing their own struggles. Hearing someone else explain exactly what I was feeling made me realize I wasn’t as alone as I thought.

Managing anxiety isn't easy, but just because you don’t have someone to talk to right now doesn’t mean you’re powerless against it. You can start small with something as simple as breathing deeply, going for a walk, or pouring your heart out on paper. Keep taking small steps, and little by little, you’ll start feeling lighter.

Key Points:

Journaling: Write down your thoughts to release the anxiety. Breathing exercises: Practice deep breathing when you feel anxiety rising. Movement: Take walks or do simple physical activities to clear your mind. Seek resources: Use online resources, podcasts, or books about anxiety for guidance and support.

You’re not alone in this, even if it feels that way. Keep taking small steps, and little by little, you’ll start feeling lighter.