How you can help a child with anxiety
As a parent, there are things you can do at home to help your child deal with anxiety:
Help your child learn effective ways to cope with the situations and activities that make them anxious. This will lower their levels of anxiety over time.
An anxious child will often go to extreme lengths to avoid what they fear, but unfortunately, this only increases their anxiety. Only by facing their fears will it help resolve anxiety in the long run.
Encourage your child to talk about their feelings but try not to ask leading questions. For example, instead of asking “Are you anxious about the big test”, instead ask an open-ended question like “How are you feeling about the science fair?”
It is important to give children reassurance and affection so they feel safe and can speak openly about how they feel. Sit with them and offer calm physical reassurance. Feeling you nearby or holding their hand or having a cuddle can also be soothing.
By managing stress and anxiety in healthy ways, you can lead by example. The most important thing you can do to help your child with their anxiety is to role model calm, collected, rational responses. Children learn by watching and imitating. If they see you manage your own anxiety, they will be more likely to manage theirs.
Studies show that slow, deep breathing can help curb symptoms of and anxiety. If your child experiences a lot of physical symptoms of anxiety, like a racing heartbeat or tight muscles, teach them how to calm their body with some simple breathing exercises, such as breathing slowly and deeply together. Take 3 deep, slow breaths, breathing in for a count of 3 and out for 3.
Emphasise healthy habits so children can feel their best – eating well, getting plenty of exercise and play time, and getting enough sleep. Many children with anxiety benefit from routines, such as set bedtimes, mealtimes, and activities, because it helps them know what to expect and feel more secure. Balance out any emotional distress or changes in their life by trying to stick to as much of a regular routine as possible.
Talk to your doctor if your child is not getting better or if their anxiety is affecting their everyday life.
Listen to your child’s feelings.
Ask yourself what's behind the anxiety.
Praise your child’s small accomplishments.
Don’t punish mistakes or lack of progress.
Create a worry box or worry jar to put worries away for later.
Try not to become anxious yourself or overprotective.
Limit screen time, and spend quality one-on-one time, without devices or distractions.
