Managing stress and anxiety as a deaf young person

Everyone experiences a bit of stress or anxiety from time to time, and it’s OK to feel that way. These emotions exist to help us learn about what’s important to us and what we need.

But research suggests that deaf young people are more likely to develop mental health conditions than their hearing peers. This is because society isn’t always deaf-friendly, and this can be really hard, especially if there are lots of big changes to your routine. 

Some deaf people find it difficult to make friends and communicate with people around them. It can also be very upsetting if people don’t think you can do things because you are deaf.

What causes stress and anxiety?

There's not one cause of stress and anxiety. Things that cause stress in some people may be fine for others. But stress and anxiety are not all bad – in healthy doses, they can motivate you to do things like study for an exam or see where things need to change.

However, if you have more bad days than good days – or if you’re struggling with extreme or intense emotions – it could be a sign that you need more support. Some things to think about include:

• Are your symptoms or feelings lasting a long time (over multiple weeks or months)?
• Do you regularly feel so stressed, emotional or tired – or notice changes in your sleep or appetite – that it’s hard to get through the day or spend time with people?
• Do you still feel anxious or unwell, even after trying some of your usual ways to unwind, relax and look after yourself (such as spending time with friends or taking part in a favourite activity)?
• Are you feeling sick or unwell (for example, being tired, feeling tense or having headaches or stomach problems) and you’re not sure why?

If you’re not getting the support that you have a right to, whether that’s at school, work or in social settings, that can also add to stress and anxiety.

Top tip: If you’re struggling with tension or headaches, try relaxation techniques. Some people like mindfulness and deep breathing to help calm their minds and bodies, but try a few things (like the BBC's Mindfulness Hub or Young Minds' mindfulness activities) to see what works best for you.

Social media and smartphones

Especially if you don’t know any other deaf young people, social media can be a powerful tool that helps you connect with others across the UK or the world. It can also help you to fight for your rights and campaign for wider changes. Both of these things can be good for your wellbeing.

But social media has also its risks – which has led some schools to ban smartphones. This can be difficult for some deaf young people, as they may use their phone to control their hearing technology, report issues with their equipment or for speech-to-text apps. If a smartphone ban is impacting you, you might find it helpful to have a conversation with your school. 

Explain to them how you use your phone. Together, you can come up with an approach that gives you the support you need (and have a legal right to) while having a healthier relationship with technology.

What can I do about stress and anxiety? 

Talk to a trusted adult

If you’re struggling, the first thing we’d recommend is to talk with a trusted adult. This could be a parent, carer, family member, teacher, tutor or healthcare professional. They can help you get the support you need.

Finding supportive resources 

Sometimes, it can take a while to get an appointment with a doctor or other mental health professional. If you need to wait, you might find it helpful to explore some other resources.

There are also lots of organisations that provide general information advice on stress and anxiety. For example:

• Childline has lots of tips on coping with stress.
• YoungMinds has a printable activity sheet where you can visualise what’s causing your stress – and what helps you cope.
• The Mix is another organisation that has lots of information about mental health topics, including when feeling anxious tips over into an anxiety disorder.
• The NHS offers mental health and self-care tips for young people.
• SignHealth offers one-to-one wellbeing support and a range of workshops for deaf young people.

You could also visit your local library to see what books or worksheets they have. Libraries often have information, usually posted on a display board, about help and support in your community. (They might refer to this as ‘social prescribing’).

My life started to get a lot better, all because I actually spoke to someone. My advice to my younger self is to never, ever be scared to talk. Never be scared to ask for what you want. Your barriers that you face will break. Just always be yourself." 

- Jayden (from our 'Letters to your younger self' series for Deaf Awareness Week 2025)

What if I'm struggling with accepting my hearing loss or deafness?

It’s OK to feel a wide range of emotions about your deafness, and struggling with your deaf identity can feel stressful. If you’re feeling sad, frustrated, confused or even angry about having hearing loss, you are not alone. There are lots of organisations and individuals who can help you.

Explore what deafness means to you

Hopefully, you’ll come to feel confident and comfortable with your deafness. But it’s normal for deaf young people to struggle with their deaf identity – or to adapt it as they grow. 

If you're struggling, try reading through our information on exploring your deaf identity. We’ve got tips to help you work through what terms you prefer, how you feel about (and relate to) your deafness and any choices you make around things like communication or connections to deaf culture.

Link up with support systems

Depending on where you live and which services you’re involved with, you might have different options. You could try reaching out to someone like:

• Your audiology service They can help you understand your audiogram and what it means in your day-to-day life. They can also work with you to explore if technology may be right for you.
• Your Teacher of the Deaf (ToD) These trained professionals can provide support and guidance, and they’re often clued up on what’s going on in your local area (such as WhatsApp groups for deaf young people or local groups you could attend.)
• The deaf community To us, deafness includes everyone with any level of hearing loss. Connecting with other deaf young people – whether that’s in person or online – can help you see the diverse backgrounds, communication preferences and identities of others.
• Our Helpline However you’re feeling, the friendly experts on our Helpline are here to give emotional support, answer questions and explain different options.

Contact our Helpline