How to Help Girls Navigate Anxiety With 8 Empowering Coaching Techniques

Support Girls in Feeling Safe, Grounded, and More in Control—One Brave Step at a Time

Anxiety shows up in all kinds of ways for tween and teen girls—racing thoughts, stomach aches, perfectionism, avoidance, overthinking… and so often, they try to push through alone. But what if, instead of “fixing” anxiety, we taught girls to understand it, work with it, and feel powerful even when it shows up?

The goal of coaching girls through anxiety isn’t to eliminate fear or discomfort—it’s to give them tools, language, and confidence to move through it with courage and self-compassion. These empowering techniques will help you lead girls with calm, clarity, and kindness.

💡 Key Takeaways

• Anxiety is normal—coaching helps girls understand it without shame or fear

• Tools like naming, reframing, grounding, and breathwork help girls feel safe and empowered

• The key is to validate their experience and support them in building emotional resilience

• You don’t need to be a therapist to help—you just need to create a space of safety and strength

1. Normalize It From the Start

Begin by explaining that anxiety is a protective response from the brain—it’s not a flaw or failure. Use language like:
“Anxiety is your brain’s way of trying to keep you safe—but sometimes it reacts even when there’s no real danger.”
This reframes anxiety as something to work with, not against.

2. The “Name It to Tame It” Technique

When anxiety strikes, have girls practice labeling it. Ask:

• What’s the name of the feeling you’re noticing?

• Where do you feel it in your body?

• If your anxiety had a voice, what would it say?
  By bringing awareness to the feeling, it becomes less scary and more manageable.

3. Teach Grounding With the 5-4-3-2-1 Tool

This simple sensory exercise brings girls back into the present moment when anxiety pulls them into the “what ifs.”

• 5 things you can see

• 4 things you can touch

• 3 things you can hear

• 2 things you can smell

• 1 thing you can taste
  Use it often so it becomes a go-to coping skill.

4. Create an “Anxiety Reframe” Card Deck

Help girls recognize common anxious thoughts (“I’m going to mess this up”) and rewrite them with affirming, balanced truths (“I’m prepared and doing my best”). Turn these into personalized cards they can keep in a journal or backpack for when they need support.

5. Practice Brave Breathing

Teach a simple, effective breathing technique like “4-7-8 breathing” (inhale for 4, hold for 7, exhale for 8). Make it fun with visuals, a breathing buddy (like a stuffed animal on the belly), or a calming playlist. Help girls associate breath with bravery, not just calm.

6. Use Journaling to Unpack the Spiral

Anxiety loves to spiral into worst-case thinking. Give girls prompts like:

• What am I really afraid might happen?

• What’s the most likely outcome?

• What would I say to a friend feeling this way?
  This creates space for reflection and rewires anxious thoughts with clarity and compassion.

7. Support Emotional Expression Without Pressure

Sometimes girls don’t want to “talk it out”—and that’s okay. Give them creative outlets like doodling, painting, coloring, or writing letters to their anxiety. Remind them there’s no wrong way to express how they feel. The release is what matters.

8. Celebrate the Small Wins

Every time a girl speaks up about her anxiety, tries a new coping strategy, or shows up despite fear—celebrate it. You might say:
“That was brave. You didn’t wait to feel perfect—you took action anyway.”
This builds self-trust and reinforces her ability to handle hard things.

Want a ready-to-go resource that walks girls through anxiety and overwhelm step by step? The Managing Stress and Emotions Coaching Kit is a complete 4-part series filled with journaling prompts, creative tools, calming strategies, and group coaching guides to help girls understand their emotions, manage anxiety, and build lasting emotional resilience.

You don’t have to have all the answers. You just need to hold space, listen deeply, and remind girls they’re never alone in what they feel. Let me know which strategy your girls connect with most—I’d love to support you as you help them rise with strength and self-compassion.

- Kate