Helping Children Manage Their Anxiety: Practical Strategies to Build Calm and Resilience

Implementing strategies can help children develop the tools they need to manage anxiety effectively and build resilience for the future.

Mental health is a state of mental well-being that enables people to cope with the stresses of life and realise their abilities.

What is Anxiety in Children

Anxiety is a natural response to an emotional reaction to stress or perceived danger, characterised by feelings of tension, worry, and physical changes such as increased heart rate. It is a normal and often necessary reaction to help individuals deal with challenging situations. When our emotional responses to things change and interfere with how we want to live, we must stop and see what we can do to help ourselves.

Anxiety Symptoms in Children

Anxiety symptoms can be both emotional and physical and may include:

• Persistent worry or fear

• Restlessness or feeling on edge

• Irritability

• Difficulty concentrating

• Muscle tension

• Sleep disturbances

• Fatigue

• Palpitations or accelerated heart rate

• Sweating

• Trembling or shaking

• Shortness of breath

There are many ways to help reduce anxiety and manage symptoms.

Helping Children Manage anxiety

A combination of strategies that focus on providing support, teaching coping skills, and sometimes seeking professional help. Here are some practical ways to help manage anxiety in children:

Create a Supportive Environment:

• Encourage Open Communication: Let children express their fears and worries without judgment. Listen actively and validate their feelings.

• Maintain Routine: Consistent routines provide a sense of security and predictability, which can reduce anxiety.

• Provide Reassurance: Offer comfort and reassurance, emphasising that they are safe and that it’s okay to feel anxious.

Teach Coping Skills the Manage Anxiety:

• Deep Breathing Exercises: Teach children to take slow, deep breaths to help calm their mind and body.

• Mindfulness and Relaxation Techniques: Mindfulness and muscle relaxation practices can help children manage stress yoga.

• Positive Visualisation: Encourage children to visualise a safe and peaceful place when anxious.

Encourage Healthy Lifestyle Habits:

• Regular Physical Activity: Exercise reduces anxiety by releasing the 'feel-good' endorphins and promoting overall well-being.

• Balanced Diet: Ensure children eat a nutritious diet, as certain foods can affect mood and energy levels.

• Adequate Sleep: Ensure children get enough sleep, as sleep deprivation can exacerbate anxiety.

Limit Exposure to Stressors to reduce anxiety:

• Monitor Media Consumption: Limit exposure to news or content that might trigger anxiety.

• Manage Academic Pressure: Help children with time management and study skills to reduce academic stress.

Teach Children to identify anxious feelings:

The Incredible 5-point Scale - click here

This book is good at getting children to identify the feelings inside them when they feel stressed.

There are 5 stages with an emoji expressing a feeling,

1- being happy and calm2- Uneasy3- Worried4- Anxious5- Need help

There are two boxes for each emoji - one to describe the feeling inside for each point, and next to it what he child needs to do for himself to manage the feeling.

For example, if they are uneasy and describe unease in their stomach, the plan may be to find their fidget toy to play with, which calms them down. If they are at point 5 - they can't cope with this situation, then the plan is to find an adult who can take over the situation, take them away. In the book there are sheets that can be adapted, different pictures and categories to suit the child's interest.

Model Calm Behaviour for Children:

• Stay Calm: Children often take cues from adults, so try to model calm and composed behaviour.

• Healthy Coping Strategies: Demonstrate healthy ways of dealing with stress and anxiety.

Educate About Anxiety:

• Age-Appropriate Information: Help children understand what anxiety is and that it is a normal emotion. Use age-appropriate language to explain how anxiety works and how it can be managed.

Build Resilience:

• Encourage Problem-Solving: Help children develop problem-solving skills to manage challenges and manage themselves.

• Praise Efforts: Recognise and praise their efforts to manage anxiety, which can build confidence and resilience.

Resources and Activities:

• Books and Stories: Use books and stories that address anxiety to help children understand and relate.

• Art and Play Therapy: Encourage creative activities like drawing, painting, or playing to express emotions.

• Seek Professional Help:

• Therapy: Cognitive-behavioural therapy (CBT) is particularly effective in helping children manage anxiety. A therapist can teach coping strategies and ways to change negative thought patterns.

• Medication: In some cases, a healthcare provider might recommend medication to manage severe anxiety. This should be considered carefully and monitored by a professional.

Implementing these strategies can help children develop the tools they need to manage anxiety effectively and build resilience for the future.