Dealing with a child who experiences anxiety can be challenging. As a generally patient parent, I’ve often found my limits tested when anxiety takes hold of my child. Reason and logic, usually my reliable tools, often fall flat during these episodes. After discovering that my child’s anxiety disorder doesn’t respond well to medication, we embraced therapy and developed our own set of techniques to cope with these moments. Here are 20 approaches that may help an anxious child find relief in the moment:
- Breathe Together.
While it’s a well-known technique, I’ve realized that practicing breathing exercises together is far more effective than just instructing my child to breathe. Watching my own stomach rise and fall helps her regulate her breath. - Reassure with “You Are Safe.”
Anxiety can feel overwhelming, even in safe environments. Reminding them that they are secure can help dissipate fear more swiftly. - Avoid Dismissing Their Fears.
Simply telling a child that there’s nothing to be anxious about can be counterproductive. Their feelings are valid, even when the cause isn’t apparent. - Encourage Acceptance of Feelings.
Trying to combat anxious thoughts often strengthens them. Allowing these feelings to run their course can be more liberating. - Provide Comfort with “I’m Here for You.”
In moments of anxiety, there are no magical phrases to make it vanish. Just being present can provide a sense of security when those intense feelings arise. - Focus on the Body, Not the Mind.
Instead of trying to quiet anxious thoughts, redirect attention to physical sensations. Deep breathing, relaxed shoulders, and easing tense muscles can help calm the body, which in turn can soothe the mind. - Encourage Laughter.
It’s important to take their fears seriously, but inducing laughter can release feel-good endorphins that aid recovery. Humor can transform anxiety into excitement, reducing panic. - Get Moving!
Anxiety generates excess energy, so channeling that energy through movement can be beneficial. Encourage them to engage in jumping jacks or dance to release pent-up feelings. - Stay Calm Yourself.
When faced with anxiety, it’s easy to react emotionally. However, remaining calm is crucial. No matter how your child reacts, being their steady presence is essential. - Help Them Express Their Feelings.
Some children need assistance articulating their emotions. Helping them identify feelings can bring clarity and understanding during anxious moments. - Offer a Long Embrace (If They Want It).
While some children may not want physical contact when anxious, a warm hug can be soothing. Research shows that hugs longer than 20 seconds can release calming oxytocin. - Practice Progressive Muscle Relaxation.
This technique involves tensing and relaxing different muscle groups, starting from the toes. By the time they reach their head, anxiety is often significantly lessened. - Adopt a Power Pose.
Encouraging your child to take a strong stance, like a superhero, can be surprisingly effective. Holding this pose for 20-30 seconds can boost confidence and reduce anxiety. - Engage the Senses.
Redirecting focus can be helpful. Ask them to identify things they can see, hear, smell, or touch, diverting their mind from intrusive thoughts. - Explain Their Brain’s Response.
If they’re old enough, help them understand that their brain is trying to protect them during anxious moments, even when it misreads the situation. - Provide a Distraction for Their Hands.
Whether it’s a stress ball or a fidget cube, keeping their hands busy can help calm their mind. If they play an instrument, encourage them to practice finger movements. - Introduce a “Breathing Buddy.”
Aromatherapy can provide comfort. A small stuffed animal infused with calming scents like lavender can be a soothing presence during anxious moments. - Visualize a Happy Place.
Encourage them to imagine a tranquil location, focusing on details. This can redirect their imagination away from anxious thoughts. - Reframe Anxiety as a Tantrum.
Rather than viewing anxiety as a formidable foe, liken it to an overtired child throwing a tantrum. This perspective can help lessen its power. - Affirm Their Strength.
Remind them of their resilience. It’s important for children to know that you recognize their strength and capability, especially during tough times.
Managing a child’s anxiety isn’t easy, but sharing successful strategies can make a difference. While not every approach will work for every child, having a diverse toolkit ready can be invaluable. For further reading, check out this excellent resource on pregnancy and home insemination at Rmany’s Blog.
Summary
Helping an anxious child requires patience and a variety of strategies. Techniques such as breathing together, reassuring them of safety, and engaging in physical activities can effectively reduce anxiety. It’s essential to validate their feelings, remain calm, and provide tools for expression and coping.