by Lauren Goodman | Jul 28, 2026 | Teen Anxiety Therapy
Why Learning How to Improve Study Habits Can Help Lower Homework Stress
Feeling overwhelmed by homework? Learning how to improve study habits can make school feel less stressful and help you get more done in less time. Better study habits are not about working harder all night—they are about learning how to work smarter, stay organized, and make your time count.
If you’re feeling burned out on homework and the never-ending pile of worksheets, essays, math problems, projects, and labs, you’re not alone. I remember those days! Sometimes I had so much homework that I spent an entire Sunday just trying to catch up. On really bad days, I stayed up way too late trying to finish everything, only to wake up early the next morning and keep working before school. At some point or another, everyone feels sick of homework.
The good news is that small changes to the way you study can make a big difference. When you learn better ways to manage your time and focus your energy, homework becomes less overwhelming and you can have more time for the things you enjoy.
1. Taking the Right Classes
Challenge yourself and always do your best. At the same time though, know your limits. Even if you are capable of taking every AP class available, that doesn’t mean you should. For some students, taking too many advanced classes creates so much stress that their grades actually suffer because they cannot perform at their best. In addition to this, some classes come with so much homework that students start to hate learning. Learning how to improve study habits often starts with moderating your workload.
Remember, lower homework stress can sometimes lead to better-quality work. It’s also important to remember that the name of your college does not guarantee your future success. It works the opposite way too. Not getting into a top university doesn’t mean you are a failure or that you won’t do well in life. What matters most is what you do with the opportunities you have. No matter where you go to school, you can stand out by building relationships with professors, working on projects, and getting involved. Whether you attend a community college or a highly competitive university, your effort and dedication matter. Once you’re a few years out of school, employers usually care about your skills, work-ethic, and experience most anyway, not which school you went to.
Take classes that help you reach your goals but don’t overdo it. There is more to life than academic success.
2. Work While You’re Working
This is one of the most simple and the most helpful ways to improve study habits. When you sit down to do homework, focus on getting it done. Avoid distractions like your phone, television, or anything else that pulls your attention away. If you need to, find a quiet space to work or ask your parents to take your phone until you are done so that you can focus better. When you stay focused, you can finish your work much faster. You will also remember more of what you learn, which means you will not have to spend as much time studying later.
3. Study Smarter, Not Harder
Many students do not know how to study effectively. Good study habits are not about spending endless hours looking at a textbook. They are about using your time wisely. Focus most of your energy on the things you do not understand yet. For topics you already know, a quick review may be enough. Learning how to improve study habits means finding study methods that work best for you.
4. Study Regularly Instead of Cramming
Cramming the night before a test usually does not work well. It can also hurt your sleep, and being tired makes it harder to focus and remember information. You will perform better when you give yourself enough time to learn the material and get plenty of rest.
Improving Study Habits Can Help You Build a Less Stressful Future
From a therapist’s perspective, following these tips can make a big difference in your stress levels. My goal is for you to enjoy your life while also learning how to work hard and handle challenges. As you grow into adulthood, you will face pressure and responsibilities. Learning good work habits now can help you handle those challenges without creating unnecessary stress. School is not just about grades. It is also a chance to learn how to work efficiently, manage your time, and take care of yourself.
Helping teens grow and families improve connection,
\Lauren Goodman, MS, MFT
by Lauren Goodman | Jul 17, 2026 | Teen Anxiety Therapy
How to Help Your Teen Overcome a Phobia
Watching your child struggle with a phobia (also known as a simple phobia) can be heartbreaking. You know their fear doesn’t make logical sense, but to them it feels completely real. Helping your teen overcome a phobia takes patience, understanding, and the right support. As a therapist, I’ve helped many teens work through phobias. As someone who experienced two phobias myself, I also know firsthand how overwhelming they can be. One of my phobias was a fear of sleeping away from home, and I want to share that experience because it is more relatable for kids and teens.
How My Phobia Started
When I was 8 years old, I used to spend the night at my friend Tracy’s house. She was my best friend at the time. We spent hours making up games, creating our own “newspapers,” and putting on plays that probably drove our parents nuts. One night I couldn’t fall asleep. Tracy always left Nickelodeon on throughout the night. I watched show after show while becoming more and more anxious because I wasn’t sleeping. I knew I probably could have fallen asleep if the television had been turned off, but Tracy (who was very bossy) had made it clear I wasn’t allowed to touch it because she couldn’t sleep without it.
The next morning I went home completely exhausted and emotionally drained. The following weekend I tried sleeping at Tracy’s house again, but I ended up calling my parents to come get me. From then on, the same thing happened almost every time I tried to spend the night somewhere else. It gradually developed into a form of separation anxiety that was only relieved if I knew I could be home and in my own bed by 8:30 that night.
Helping Your Teen Overcome a Phobia: Two Effective Approaches
There are two well-established ways of helping your teen overcome a phobia. Both involve facing the fear instead of avoiding it, but they differ in how quickly they do so. While flooding (the first approach) usually works faster, gradual exposure (the second approach) is more gentle and your teen is less likely to fight you when you use this method.
Method #1
The first approach is called flooding. This means facing the fear all at once, allowing the anxiety to rise, and staying in the situation until it naturally begins to come back down. It is extremely uncomfortable, but it can be very effective at getting rid of the phobia quickly.
Method #2
The second approach you can use when helping your teen overcome a phobia is called gradual exposure. Rather than confronting the biggest fear immediately, your child works through a series of smaller, manageable steps. Each step is repeated until it no longer creates much anxiety before moving on to the next one.
For example, if your teenager is afraid of sleeping away from home like I was, gradual exposure might look something like this:
- Visiting a friend’s house for an hour.
- Staying through dinner.
- Staying until bedtime but going home to sleep.
- Sleeping over with the understanding that a parent will pick them up early in the morning.
- Spending a full night away from home.
- Repeating sleepovers regularly until the anxiety fades.
Whenever your teen completes one step, next time they move on to the next one. You can apply the same method to other types of phobias. The goal isn’t to eliminate anxiety overnight. The goal is to gradually teach the brain that the feared situation is actually safe.
My Experience With Flooding
I wish my parents had known about the gradual approach. Instead, after several years of this fear, we used flooding. They told me that when I decided to spend the night somewhere, there would be no coming home no matter how anxious I became. They arranged for me to stay with a trusted family friend. I cried. I panicked. It was one of the hardest nights I can remember. Then morning came. I still remember how proud I felt thinking, “I’m finally over my fear of spending the night away from home.”
Why Repetition Matters When Helping Your Teen Overcome a Phobia
Unfortunately, I wasn’t over it. The next time I spent the night somewhere else, the fear came rushing back. I couldn’t believe it. I felt incredibly discouraged. My parents again insisted I stay the night, and while it was still difficult, it was slightly easier than the first time. In total, it took about 11 sleepovers before the anxiety finally disappeared. Even after that, if I went several months without spending the night away from home, I could feel the fear beginning to creep back in. To keep it from returning, I had to continue sleeping away from home about once a month for a while.
Consistency Is Key
One thing I hope you take away from my story is that there is nothing “simple” about a simple phobia. I actually dislike that term because it minimizes how disruptive these fears can become. My phobia kept me from enjoying birthday sleepovers, team sleepovers, late nights at friends’ houses, and even summer camp, despite the fact that I still went.
Whether you choose flooding or gradual exposure, consistency is essential. The natural temptation is to avoid fear whenever anxiety becomes overwhelming. Unfortunately, avoidance teaches the brain that the situation really is dangerous, making the phobia even stronger. Instead, encourage your child to face the fear one step at a time, celebrate each success, and continue practicing long after the anxiety starts to improve. Over time, the brain learns that the feared situation is safe, and the fear begins to lose its grip. Helping your teen overcome a phobia is rarely quick or easy, but it is absolutely possible. With patience, consistency, and plenty of encouragement, most teens can learn to face fears that once felt impossible to overcome.
Helping teens grow and families improve connection,
Lauren Goodman, MS, MFT
by Lauren Goodman | Apr 16, 2026 | Teen Anxiety Therapy
What Is Mindfulness?
Mindfulness is choosing to slow down and experience the present moment on purpose. It means noticing what’s happening right now without judging yourself. It can look like paying attention to small details, feeling grateful, and letting things be as they are. When you do this, anxiety starts to take a back seat. This is how mindfulness helps anxiety.
A Simple Example of How Mindfulness Helps with Anxiety
If I am being mindful right now, I start to notice things I wasn’t thinking about or noticing before. The air feels comfortable. The leaves outside are moving gently in the breeze. I feel relaxed sitting on the couch. I notice the reflection on my computer screen.
Even when something is irritating (like the reflection on my computer screen), I simply let myself feel the emotion without judging myself for feeling it. I’m fully in the moment. I’m focused on what I’m doing. This is how mindfulness helps with anxiety in real time.
What Happens Without Mindfulness (And Why Anxiety Builds)
Now compare that to when I’m not being mindful. I’m sitting at my computer feeling annoyed that I’m working on a nice day. My phone goes off, and I want to check it. I’m rushing to finish before something interrupts me. My thoughts start stacking up—what’s for dinner, what’s on my to-do list, what I forgot to do. I feel my stomach tighten. I notice I’m not even breathing normally. This is how anxiety builds when we’re not present. Instead of living in the moment, we’re pulled in a bunch of different directions.
How Mindfulness Helps with Anxiety by Slowing Things Down
The hard truth is that we only get each moment once. When we rush through life or stay stuck in our thoughts, we miss it.
Over time, I’ve worked on being more mindful, and I’ve noticed my anxiety go down. I try to find something good or beautiful in each moment. I look for small things to be thankful for. This simple shift is a big part of how mindfulness helps with anxiety.
How Mindfulness Helps with Anxiety on Hard Days
Let’s be real—there are still days when anxious thoughts take over. That doesn’t magically go away. But mindfulness teaches something really important: don’t judge it. If I feel anxious, I let myself feel it. I don’t pile on by getting mad at myself for being anxious. That usually just makes it worse.
We’ve all done that—trying to argue with our feelings or force them away. It rarely works. Instead, mindfulness helps us notice the feeling, accept it, and let it pass.
Final Thoughts
Mindfulness isn’t about being perfect or never feeling anxious. It’s about learning how to handle those feelings in a healthier way. With practice, it becomes easier to stay present, feel more calm, and not get swept up in anxious thoughts.
I hope this helps you or your teenager the next time anxiety feels overwhelming.
Helping teens grow and families improve connection,
Lauren Goodman, MS, MFT
by Lauren Goodman | Apr 16, 2026 | Teen Anxiety Therapy
Why Understanding What Causes Anxiety in Teens is Important
If you’ve noticed your teen has been very anxious lately, you’re probably wondering why. It’s vital to know what causes in anxiety in teens because before you can help your teen, you must understand the cause of the problem. What causes anxiety in teens varies from case to case, but there are some things that most teenagers have in common.
5 Things That Cause Anxiety in Teens
Below, in a random order, are five things that cause anxiety in teens.
1. The News
Over the years, I have worked with countless teenagers who are in a panic over something they saw or read in the news. Because the news rarely reports positive events, it’s easy to feel anxious after reading or watching it. Stories about school shootings, wars, disease, etc. can significantly raise teen (or adult) stress.
2. Problems with Friends
When friends are fighting or having drama, teens feel their whole world has turned upside down. Though as a parent you have the perspective to understand everything will probably work out, it doesn’t feel this way to teens. This is often a big part of what causes anxiety in teens.
3. Pressure to Get Good Grades
This is a constant source of anxiety for just about every teenager I see in my office. Most teenagers feel they need to do better than they are doing, even when they have a 3.5 or 4.0 GPA. Help your teen set reasonable goals and then be satisfied when these are reached.
4. Parents Expressing Disappointment
Many teenagers act as if they don’t care that their parents are disappointed in something they did. However, this isn’t actually how they feel. Nearly every teen I’ve ever worked with cares deeply about what their parents think. They just don’t want to let it show. If they feel constantly criticized, their stress tends to increase. This is a huge part of what causes anxiety in teens.
This doesn’t mean you shouldn’t correct your teen when they do something wrong, it’s just important to do it the right way. Discipline your teen lovingly but firmly. Avoid any phrasing that your teen might perceive as an attack on them directly rather than a single action.
5. Dating
Navigating dating and sexuality can be really challenging for teenagers. Whether they are very shy and barely let themselves have a crush, or they are constantly dating and already sexually active, it can create a lot of stress. It’s important to help your teen make wise choices during this stage. Keep in mind, if they’re not getting guidance from you, they’re getting it from other teenagers. Who’s more likely to give good advice? Instead of ignoring it or completely forbidding dating (which often leads to sneaking), set clear boundaries and stay involved without being intrusive.
Final Thoughts on What Causes Anxiety in Teens
If your teen consistently expresses worry about one or multiple of these things, it may be what’s causing your teen’s anxiety. Even if you’re still not sure about what’s at the root of your teen’s stress, try addressing these areas and see if you’re teen’s anxiety starts to improve. Once you find the problem and work to help your teen through it, hopefully they’ll be on the path back to their normal selves.
Helping teens grow and families improve connection,
Lauren Goodman, MS, MFT
by Lauren Goodman | Apr 9, 2026 | Teen Anxiety Therapy
What Are the Benefits of Sports for Teen Girls?
Teen girls who play organized sports get into a lot less trouble. Girls who play sports have substantially lower rates of dangerous behavior. Girls involved in athletics are less likely to try drugs or alcohol, tend to delay sexual activity, and may engage in sexual activity less often. They also show increases in positive behaviors including higher GPAs, higher graduation rates, a more positive body image, and higher self-esteem. These are some of the key benefits of sports for teen girls.
Structure, Support, and Community
Athletics provide a sense of structure, accountability, and a close group of friends. Exercise benefits both mind and body and reduces rates of depression. Girls who participate in high school sports develop a sense of belonging to their school. They also develop more school pride which translates to increased engagement with their community.
Reducing Anxiety Through Sports
Playing sports also helps reduce overall anxiety. While some anxiety can arise from the pressure of competition, the benefits of sports for teen girls generally outweigh the stress. Physical activity, being outdoors, social interaction, and focusing on a sport all contribute to lower anxiety levels. Besides, sports are fun!
Encouraging Self-Esteem and Connection
If your daughter struggles with self-esteem or risky behavior, signing her up for a sport can make a significant difference. It also creates a natural opportunity for parent-teen communication—talking about a recent game or practice allows for connection in a relaxed setting. For many parents, sports become a bridge for relationship-building, another key benefit of sports for teen girls.
Focusing on Growth, Not Pressure
It’s important not to put excessive pressure on your child. Very few high school athletes make it to collegiate or professional levels, and that shouldn’t be the focus. What’s most important is that your child enjoys the sport, makes friends, and develops character. Their growth, enjoyment, and well-being should come first, not winning or elite performance.
Overall Benefits of Sports for Teen Girls
Getting your daughter involved in sports can help support and improve her mental, physical, and social well-being. It can strengthen your relationship with your daughter by giving you something to connect over. If your daughter doesn’t play a sport, talk to her about what she might want to try. Even if she resists at first, once she find’s a sport she likes, she’ll probably start having fun and feeling happier.
Helping teens grow and families improve connection,
Lauren Goodman, MS, MFT
by Lauren Goodman | Mar 20, 2026 | Teen Anxiety Therapy
Why Exercise Matters
Most people know exercise is important for physical health. What many don’t realize is how powerful it is for mental health too—and how exercise reduces stress in a very real, practical way. It’s easy to put off working out because it’s not always what you feel like doing, but it can make a big difference in how you feel the rest of the day.
How Exercise Reduces Stress and Improves Focus
If you set aside 30–60 minutes to exercise, you may actually get more done. That sounds strange, especially when you factor in time to shower and reset. But exercise improves focus, energy, and your ability to stay on task.
It also builds mental toughness. Pushing through a workout you don’t feel like doing strengthens your ability to push through other challenges. Even getting off the couch and putting on your shoes takes will-power. That will-power builds discipline over time. This discipline and improved focus is one of the many ways exercise reduces stress.
Building Discipline Through Exercise
Exercise teaches you to do what’s good for you, even when you don’t feel like it. That kind of self-control makes a huge difference when it comes to managing stress and anxiety. When you practice choosing what you should do instead of what you feel like doing, your life starts to feel more intentional. You gain a sense of control—and that alone can help reduce anxiety.
How Exercise Reduces Stress in the Brain
Exercise releases chemicals in the brain that help you feel calmer and more balanced. It also improves mood and helps your body handle stress more effectively. At the same time, it builds habits like consistency, discipline, and time management. All of these play a role in lowering stress levels.
Make Exercise Social and Sustainable
If you have a teen or young adult dealing with anxiety, try encouraging them to exercise as well. However, when you’re doing this try thinking social. Most teens are more likely to stick with something if they can do it with friends.
Joining a gym together, going on walks, or creating shared goals can make exercise more enjoyable. When I was in college, a few friends and I made a workout plan. We didn’t always exercise together, but we held each other accountable. That support made it much easier to stay consistent.
Final Thoughts on How Exercise Reduces Stress
Exercise is one of the healthiest ways to manage stress and anxiety. You don’t need anything extreme—just consistent movement a few times a week can make a noticeable difference. If you’re a parent, modeling this matters. Invite your child to join you. They may or may not say yes, but they’re paying attention to how you handle stress.
Helping teens grow and families improve connection,
Lauren Goodman, MS, MFT
