Why is anxiety about the future rising among teenagers? Learn the symptoms and causes of career, exam and job worries, and how young people and families cope.
"Which degree can I choose without regretting it?", "Will I be able to find a job when I graduate?", "Do I have a future in this country?" These questions go round and round in the minds of many school and university students today. Teenage anxiety about the future is no longer just a passing tension that belongs to exam periods; for many young people it can become an alarm that keeps ringing in the background of daily life. Economic uncertainty, rapidly changing professions, the effect of artificial intelligence on the world of work, and the "success stories" constantly met on social media all feed this anxiety. In this article we look at how young people's worries about the future and their careers arise, the signs through which they show themselves, and the concrete steps that both teenagers and their families can take.
What Is Anxiety About the Future in Teenagers?
Anxiety about the future is the state of producing negative scenarios about events that have not yet happened and feeling intense worry in the face of those scenarios. For teenagers, this worry mostly centres on subjects such as education, career choice, finding a job, financial independence, relationships and where to live.
A certain level of anxiety is in fact functional. It gets us moving so that we think about the future, make plans and prepare. Feeling a little tense before an exam motivates a student to study. The problem begins when anxiety stops guiding and becomes paralysing. The young person thinks about the future so much that they become unable to do what they could do today.
We looked at adults' worries about the future in our article on anxiety about the future. In teenagers, this anxiety has a particular character of its own: while identity is still forming, there is pressure to give an early and definite answer to the question "Who will I become?"
What Are the Symptoms of Career and Future Anxiety in Teenagers?
Worries about the future can show themselves in thoughts, in the body and in behaviour.
At the level of thoughts
- Constantly repeated questions such as "What if I choose the wrong degree?"
- Thinking of the worst-case scenario: "I'll be unemployed", "My life will be ruined"
- Seeing every decision as a fork in the road with no way back
- Constant comparison with others: "Everyone knows what they're going to do, only I don't"
- Difficulty concentrating, the mind constantly drifting into the future
At the level of the body
- Difficulty falling asleep, waking in the night
- Stomach ache, headaches, muscle tension
- A constant feeling of tiredness
- Changes in appetite
At the level of behaviour
- Avoiding decisions, constantly postponing the time of making choices
- Giving up studying or, on the contrary, wearing oneself out by overworking
- Getting angry or changing the subject when the future is raised
- Withdrawing from social activities
- Escaping from thoughts by spending long hours on screens and social media
Some of these symptoms can be seen in any young person at a time of important decisions. If the symptoms continue for a long time and clearly affect school and social life, they need to be looked at more closely. Even so, we would like to remind you that these signs on their own do not mean a diagnosis.
Why Do Teenagers Experience Anxiety About the Future?
Difficulty tolerating uncertainty
One of the basic mechanisms feeding anxiety is intolerance of uncertainty. The mind perceives the state of "not knowing what will happen" as a danger, and keeps thinking and producing scenarios in order to remove that uncertainty. But because the future is by nature uncertain, this effort never brings complete relief; on the contrary, it makes the anxiety grow.
Black-and-white thinking
Thoughts such as "Either I get into medicine or my life is wasted" are called "all-or-nothing" thinking in cognitive therapy. From this point of view, middle options, backup plans and paths that can change over time become invisible.
The exam system and the weight of a single exam
In Turkey, the LGS and YKS (the national high-school and university entrance exams) hold a decisive place in young people's view of the future. Years of preparation and the meaning loaded onto the results of an exam lasting a few hours can lead young people to think "everything depends on this exam". We looked in detail at how this anxiety intensifies during the application period in our article on university choice anxiety.
Economic conditions and a changing world of work
The cost of living, news about youth unemployment and the fact that a degree alone no longer guarantees a job can shake young people's confidence in the future. To this are added debates about artificial intelligence transforming some professions, and the dilemma of whether to go abroad or stay. The young person is dealing not only with "What do I want to be?" but also with "Which profession will still exist in ten years?"
Family expectations
Families often suggest or steer their children towards certain professions out of a wish for their wellbeing. But when the young person's interests and the family's expectations differ, the young person can be caught between the two. The fear of "What if I disappoint my family?" can be one of the strongest sources of anxiety.
Comparison on social media
Peers' acceptance news, experiences abroad, start-up stories and content such as "made it at twenty" can lead a young person to see their own path as inadequate. Yet social media shows only chosen moments of life.
How Does Anxiety About the Future Affect Teenagers' Daily Lives?
Suppose a seventeen-year-old cannot decide which field to study, so every evening they sit down at their desk and get up without having done anything. The less they can study, the more guilt they feel; the more guilt they feel, the more their anxiety rises, and this anxiety makes them unable to study again. This vicious circle is a typical example of how anxiety about the future takes over the present.
When anxiety about the future lasts a long time:
- School achievement may fall, or the young person may wear themselves out by overworking.
- Hobbies, friendships and enjoyable activities begin to be seen as a "waste of time".
- Tension at home rises, and arguments become more frequent, especially during exam and application periods.
- The young person may feel worthless or inadequate.
- In the longer term, depressive symptoms, hopelessness and loss of motivation can develop.
In some teenagers this process can turn into a feeling of "nothing is going to change anyway", that is, learned helplessness. At this point the anxiety may seem to have eased, but in fact it may have given way to hopelessness.
The "go or stay?" dilemma
In recent years, for many young people the plan for the future has become intertwined not only with choosing a career but also with the question of where to live. Education or job opportunities abroad become a topic discussed more and more often among friends. On one side is the excitement of building a new life; on the other, the fear of being far from family and a familiar circle. A young person may feel they have to answer "Where should I live?" even before they have decided what to study. Talking about this dilemma is healthier than postponing or suppressing it, because a worry that has been put into words becomes something that can be examined.
Disasters and collective uncertainty
Shattering events experienced at the scale of society, such as the 6 February 2023 earthquakes, can lead young people to see the world as a more unpredictable place. The thought "What is the point of making plans, everything can change in an instant" is often heard after these experiences. These reactions are understandable, and over time, with safe relationships and support, they can soften.
Practical Tips for Coping with Anxiety About the Future in Teenagers
1. Put your anxiety on paper
Writing down the thoughts going round in your mind makes them concrete. Draw a line down the middle of a sheet of paper: on the left write what you can control, on the right what you cannot. Economic conditions and the rules of the exam system go on the right; how many hours you will study today and whom you will get information from go on the left. Try directing your energy to the left side.
2. Set a "worry time"
Set aside a twenty-minute "worry time" during the day. When a worry about the future appears during the day, tell yourself "I'll think about this in my worry time this evening" and make a note of it. This technique can help stop anxiety from spreading across the whole day.
3. Break the big question into small steps
The question "What am I going to do with my life?" is very big, and no one can answer it all at once. Instead, ask these questions: "Which two professions could I get to know more closely this month?", "Could I talk to someone who works in this field?", "In which subjects do I lose track of time?" Small steps of gathering information reduce uncertainty gradually.
4. Question the idea of a single right path
For many adults, their present profession is different from what they dreamed of when young. People change degrees, take a minor, or move into a new field years later. Ask yourself: "Is there really no way back from this decision, or is that just how I feel?"
5. Learn to come back to today
Thinking about the future cuts us off from the present. Breathing exercises, short walks and mindfulness practices help the mind return to the present moment. For example, even paying attention for five minutes only to your breath going in and out through your nose can calm the mind.
6. Don't put the rest of your life on hold
Spending time with friends, doing sport and doing something you enjoy are things that are good for anxiety and increase resilience. Postponing them until "after the exam" widens the gap that feeds anxiety.
7. Limit news and social media consumption
Constantly following news about unemployment, the economy and crises can serve to feed anxiety more than to inform you. Set aside a certain amount of time each day, and consider muting for a while the accounts that create a feeling of comparison.
The future is shaped not by a single decision but by the accumulation of small steps. A small step you can take today shows you more of the way than all the worries about tomorrow.
Tips for families
- Be curious about the young person's interests and avoid shortcut remarks such as "that profession doesn't pay".
- Make sure you are not loading your own expectations and fears onto the young person.
- Judge success not only by exam results, but also by effort and personal growth.
- Do not turn conversations about the future at home into a constant interrogation; let the conversation flow into other subjects too.
- Share the uncertainties and changes in your own career journey. This gives the young person the message that "the path can change".
When Should You Seek Professional Support?
It can be useful to speak to a mental health professional in the following situations:
- If the anxiety lasts for weeks and clearly affects school, sleep or social life
- If the young person has become unable to study or make decisions
- If intense episodes of anxiety similar to panic attacks are occurring
- If hopelessness, worthlessness and thoughts such as "life has no meaning" are being voiced
- If conflict within the family has reached a level that strains the young person's functioning
A young person talking about thoughts of harming themselves or ending their life should always be taken seriously. In an emergency, call 112 (emergency services) without delay.
How Is Teenagers' Anxiety About the Future Addressed in Therapy?
The aim in therapy is not to plan the young person's future for them, but to support them in understanding how their anxiety works and in being able to make decisions in line with their own values.
Cognitive Behavioural Therapy (CBT) is a structured approach often used in working with anxiety. In this process the young person learns to notice automatic thoughts such as "If I choose the wrong degree my life is over", to examine the evidence for these thoughts and to develop more balanced alternatives. Work is also done on tolerating uncertainty, problem-solving skills and the steps of decision-making.
In some young people, deeper beliefs lie beneath anxiety about the future: "If I'm not successful, I won't be loved", "Making mistakes is unacceptable". Schema theory treats such beliefs as "unrelenting standards" or "failure" patterns shaped by childhood and adolescent experiences. Clinical Psychologist Eda Erkan Alapala's master's thesis focused on the relationship between early maladaptive schemas, psychological resilience and coping with stress. This perspective can help in understanding the roots of the young person's anxiety and in strengthening their resilience.
In the process of adolescent counselling, families are also met with when needed, and work is done on communication and expectations at home. Sessions can be held face to face in Çorum or online.
Frequently Asked Questions
Is anxiety about the future normal?
To a certain level, yes. Thinking about the future and worrying before important decisions is a natural part of being human. However, if the anxiety has become intense enough to get in the way of daily life and has been going on for a long time, it may be useful to consider getting support.
What happens if I make the wrong decision about a career?
A career journey is often not made up of a single decision. There are many options, such as changing degrees, taking a minor, doing a master's or working in different fields. Knowing that a decision can be changed later can ease the pressure you feel while making it.
My child never talks about the future. Does that mean they aren't anxious?
Not always. Some teenagers manage their anxiety by avoiding the subject altogether. Raising the subject without pressure, at a suitable moment and with a curious attitude can make it easier for the young person to share their inner world.
Is online therapy suitable for teenagers?
Online sessions can be a practical option, especially for young people who study in different cities or have a heavy timetable. It is important to provide a quiet setting where the young person will feel comfortable and safe.
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Eda Erkan Alapala
Klinik Psikolog. İstanbul Kent Üniversitesi Klinik Psikoloji Tezli Yüksek Lisans mezunu; bilişsel davranışçı terapi, çocuk merkezli oyun terapisi ve çocuk-ergen psikoterapisi alanlarında eğitimlerini tamamlamıştır.
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