5 Things You Can Start Doing Today to Calm Your Kid’s Anxiety
by Sanya Pelini
November 02, 2017
Did you know that anxiety worsens with time if nothing is done to help kids learn to manage anxious feelings appropriately? Although some children are born with a more anxious disposition, cases of chronic anxiety in kids are rare.
In other words, you can teach your anxious child to better manage his or her feelings. Here are a few strategies to help your anxious child:
1 | It is okay to be anxious
Children are rarely able to define their big emotions, especially if they have not yet learned to differentiate between emotions. A child experiencing anxiety is therefore likely to struggle to communicate this anxiety. Parents can have a particularly difficult time identifying children’s anxiety, because different kids will show their anxiety in different ways.
It can be easy to identify feelings of anxiety when your child cries each and every time he has to go to school, or just before his swimming lessons, or when he acts clingy and never wants you out of sight. But anxiety can transform into pain and physical symptoms (headaches, tummy aches, vomiting spells), into bad moods and tantrums, or into inappropriate behavior such as violence and aggressiveness.
The first step to help your child manage anxiety is to
teach him to identify and manage his emotions using age-appropriate techniques. Let your child know that it is okay to be anxious. Talking about anxiety and anxiety-provoking situations can be therapeutic for your child.
2 | Create an anxiety toolkit
Children who have learned to identify their anxiety and what triggers it are better able to apply appropriate strategies to deal with it. An
anxiety toolkit is a container in which your child can find objects to calm her anxiety. Keep in mind that some objects are more effective than others.
For instance, sensory activities, visually calming activities, and activities that help your child release tension (trampoline) or focus his attention elsewhere (mandala) are all effective in helping your child calm down. The key takeaway is your child understanding that anxiety is a normal and manageable emotion.
3 | Neither over-protect nor under-protect
Just like pushing your child to get over his anxiety does not help him overcome it, protecting him from anxiety provoking situations does him little good. Overprotection may make things worse. Rather than shield your child from anxiety, take very small incremental steps to help him face what triggers it.
You can gently nudge your child out of his comfort zone by talking about anxiety-provoking situations, going over worst-case scenarios, and brainstorming appropriate reactions to these scenarios: “What’s the worst thing that can happen?” “What do you think would happen if…?” “What can you do if…?”
Tread carefully when nudging your child out of her comfort zone. You do not help an anxious child who needs you present by leaving her alone at a party. However, you reassure her by gradually reducing the time you spend with her during her social events.
4 | Manage your own anxiety
Evidence suggests that anxiety-prone parents are more likely to raise children with anxiety-related disorders. The biggest problem parents with an anxious disposition face is the employment of ineffective strategies in an attempt to shield their child from anxiety. Addressing your childhood trauma, dealing with your fears, and knowing when to walk away will make it easier to help.
Remember, how your child interprets situations largely depends on how she sees you interpret those situations. Choosing to be more optimistic about how you perceive everyday life events and not presenting situations as dangerous or irresolvable will help lessin your child’s anxiety.
5 | Get help
Child anxiety, unfortunately, can point to more serious issues. It is time to seek professional help if:
- Your child’s anxiety causes him or her considerable distress
- Your child is withdrawn and difficult to be around
- Your child’s anxiety prevents him or her from participating in school-related or social events
- Your child also displays many behavioral problems
- Your child avoids eye contact, even with family members
- You are overwhelmed and feel unable to help your child
Multiple resources have been designed for parents to help children deal with anxiety-related issues. In most cases, children can respond to their anxiety in appropriate ways, but only if they are taught how using effective, age-appropriate strategies.
Sanya Pelini
Author