Anxiety in Children: Simple Strategies for Parents

Anxiety in children is on the rise, and many parents are seeking ways to support their children’s mental well-being proactively.

We all want our kids to feel safe and confident. Luckily, there are plenty of simple and effective ways to help them manage their worries. We can reduce anxiety in children together! So let’s dive into some practical tips that can make a big difference.

Tip 1: Understanding Anxiety in Children

First things first, childhood anxiety is common, as it’s normal for kids to feel anxious sometimes. School, changes at home, social stuff, and even what they see on TV can all cause stress. While a little anxiety is okay, it’s a problem if it sticks around too long or gets too intense. That’s where we come in as parents – we can help them deal with these feelings, and give them tools and things they can do in the moment when anxiety arises.

Tip 2: Creating a Safe and Predictable Environment

Kids do best when they know what’s coming next. Having a consistent daily routine for meals, homework, and bedtime can really help. When kids know what to expect, it makes them feel more secure and less anxious.

Tip 3: Encouraging Open Communication

Make sure your child knows it’s okay to talk about their worries. Regular check-ins are a great idea. Listen to them without interrupting and validate their feelings by saying things like, “I understand that you’re feeling scared.” This shows them that their emotions matter and it’s safe to express them. 

We like to use the ‘Talking Stick’ here at M.Y.T.E. We grab a good size stick from the garden, and on the days we get to sit together at dinner time, we pass the stick around the table. When the stick is in your possession, you have the opportunity (if you want to) to to talk about your day or anything else that’s on your mind.

Tip 4: Teaching Relaxation Techniques

Relaxation techniques can be lifesavers. Deep breathing exercises are super simple and effective. Teach your child to take slow, deep breaths in through their nose and out through their mouth. You can practice this together – it can be a fun bonding activity. Another technique is progressive muscle relaxation, where your child tenses and then relaxes different muscle groups to release tension.

Tip 5: Encouraging Positive Self-Talk

Kids with anxiety often have a lot of negative thoughts. Help them switch to positive self-talk. Work together to come up with positive affirmations like, “I am brave,” or “I can handle this.” Stick these affirmations around the house as reminders to children of all the things they are, and are capable of achieving.

Tip 6: Modeling Healthy Coping Strategies

Kids learn a lot by watching us. Show them how you manage your own stress. Take deep breaths when you’re overwhelmed or go for a walk to clear your mind. When they see you handling stress calmly, they’ll learn to do the same.

Tip 7: Limiting Exposure to Stress

Be mindful of what your child is exposed to. Limit negative news, violent media, and overly stimulating activities, especially close to bedtime. Create a calm and peaceful home environment where your child can relax and feel safe.

Tip 8: Encouraging Physical Activity

Exercise is a natural way to relieve stress. Encourage your child to engage in physical activities they enjoy, whether it’s riding a bike, playing a sport, dancing, or just running around at the park. Physical activity helps reduce anxiety by releasing endorphins, the body’s natural mood boosters.

Tip 9: Seeking Professional Help

If your child’s anxiety seems overwhelming or isn’t getting better, it might be time to seek additional support. Do your research, and get in touch with people that you believe in, and trust to help and support you. 

Here at M.Y.T.E we use the M.Y.T.E toolkit that offers specialised coping strategies tailored to the needs of children, that helps them self regulate their emotions, and navigate a negative mindset. To learn about the M.Y.T.E Programme and its profound toolkit click here.

Tip 10: Empowering Your Child

Helping your child with coping skills is an ongoing process. Celebrate their successes, no matter how small, and remind them that it’s okay to ask for help. By creating a supportive and understanding environment, you’re giving your child the tools they need to face their fears and build resilience.

By helping your child manage their anxiety, you’re also teaching them valuable skills for handling stress and challenges throughout their life. Every effort you make to support your child has a big impact on their emotional well-being. So, take a deep breath, trust yourself as a parent, and know that you’re making a positive difference in your child’s life.

Remember, you’re not alone in this journey. Many parents are going through the same thing, and there are lots of resources and support available. Together, we can help our kids grow into confident, resilient individuals.

M.Y.T.E stands for ‘Manage Your Thoughts and Emotions’ and delivers a simple, and effective, 4-week programme that reduces anxiety in children, helps them self regulate their emotions, and builds personal resilience.

The M.Y.T.E programme offers comprehensive anxiety support for kids, ensuring they get the support they need to thrive.

To learn more about the programme click here.