Caring for Kids is a monthly article series by early childhood education experts in Child and Family Care and Children’s Centers.
It's difficult to see your child—whether they're young or a teenager—struggling with anxiety. But with the right strategies, you can help them navigate these feelings and build resilience.
“As caregivers, seeing your child experience anxiety can be challenging and worrisome for you as well,” says Christine Snyder, director of Child and Family Care. “But remember, a broad range of emotions is normal and healthy. Your support and understanding can make a world of difference in helping children navigate uncomfortable emotions like anxiety or worry.”
Fortunately, there are effective strategies you can implement to help kids navigate challenging emotions. Here are seven practical strategies for supporting your child:
Foster Open Communication
Create an environment where your child feels safe to express their feelings. Validate their emotions by saying things like, "I understand that you're feeling anxious, and it's okay." For older kids and teens, ensure they know you're always there to listen without judgment.
Maintain Routine and Structure
Consistency can provide a reassuring sense of predictability. Maintain regular routines for younger children, such as consistent bedtimes and mealtimes. For older children and teens, help them develop a balanced schedule that includes time for schoolwork, activities, and relaxation.
Introduce Relaxation Techniques
Teach your child relaxation techniques such as deep breathing, mindfulness, and progressive muscle relaxation. These can help calm their minds and bodies during moments of anxiety. Older kids and teens may benefit from guided meditation apps or yoga sessions.
Promote Physical Activity
Encourage your child to stay active, as exercise can significantly reduce anxiety. Whether it's playing outside, engaging in sports, dancing, or even hiking, physical activity helps release endorphins that improve mood. Teens might enjoy joining a school sports team or doing a workout routine.
Encourage Positive Self-Talk
Help your child develop a habit of positive self-talk. Teach them to challenge their anxious thoughts with questions like, "Is this thought helpful?" and "What’s a more positive way to look at this?" For teens, journaling about their thoughts and emotions can be a powerful tool for managing anxiety.
Limit Exposure to Stressors
Monitor and limit exposure to stress-inducing environments or media. Younger children should have limited screen time and exposure to disturbing news. For teens, encourage breaks from social media and guide them in setting healthy boundaries with technology.
Seek Professional Help When Needed
If your child's anxiety seems overwhelming or persistent, consider seeking help from a mental health professional. Counselors and therapists can provide additional strategies and support tailored to your child’s specific needs. For teens, discussing anxiety in a support group with peers can also be beneficial.
These strategies can help you provide essential support that helps your child learn to manage their anxiety effectively, building resilience and emotional strength. Every step you take together makes a significant difference in your child's journey toward well-being.
Additional Resources
For more information and tips on infusing gratitude in your parenting, check out these resources:
