How to Help Your Child with Anxiety

As a parent, seeing your child struggle with anxiety can be incredibly difficult. While it’s natural to feel concerned, it’s important to remember that anxiety is a common experience for children and, with the right support, they can learn to manage it effectively. Here are some practical steps you can take to help your child navigate their feelings of anxiety.

1. Recognise the Signs

Children may not always express their anxiety verbally. Instead, they might show it through physical symptoms such as headaches or stomach aches, changes in sleep patterns, irritability, or avoidance of certain activities. Paying attention to these signs can help you identify when your child is feeling anxious.

2. Encourage Open Communication

Create a safe and supportive environment where your child feels comfortable sharing their thoughts and feelings. Use open-ended questions like, “Can you tell me more about what’s worrying you?” Validate their emotions by acknowledging their feelings without judgment, for example, “It’s okay to feel nervous about starting a new school.”

Identifying and addressing anxiety at the right moment helps to foster trust and open communication. For instance, you might say, “I noticed you’ve been avoiding talking about tomorrow’s sports day. Could it be that you’re feeling nervous about participating?”

3. Teach Coping Skills

Equipping your child with tools to manage anxiety is essential. Simple deep-breathing exercises, such as taking slow, deep breaths in through the nose and out through the mouth, can help them calm down in moments of stress. Mindfulness activities, like focusing on the sensations of holding a favorite toy or noticing five things around them, can also be grounding.

Simple activities like imagining their favorite place or focusing on rhythmic movements, such as squeezing a stress ball or tapping their fingers in a steady pattern, can help children feel grounded. Additionally, apps such as Headspace for Kids or Calm offer accessible ways to learn relaxation techniques tailored to younger users.

4. Maintain Routine and Predictability

A consistent daily routine provides a sense of security and stability, which can be especially helpful for children with anxiety. Try to keep mealtimes, bedtimes, and other routines as predictable as possible.

5. Encourage Gradual Exposure

If your child avoids certain situations due to anxiety, encourage them to face their fears gradually. For example, if they’re anxious about speaking in front of others, start with practicing at home before moving to small, supportive groups. Celebrate their efforts, no matter how small.

When avoidance becomes a pattern, it can reinforce anxiety. Start with manageable steps, such as imagining a feared situation or visiting a location outside of peak times, and build from there.

6. Limit Reassurance and Focus on Problem-Solving

While it’s tempting to reassure your child repeatedly, it’s more helpful to guide them in finding solutions. For example, if they’re worried about a test, help them prepare by reviewing the material together or creating a study plan.

7. Model Healthy Coping Strategies

Children learn a lot from observing their parents. Demonstrate how you handle stress in healthy ways, such as by taking breaks, exercising, or talking about your feelings. This shows them that it’s okay to feel anxious and that it’s possible to manage those feelings.

8. Seek Professional Support When Needed

If your child’s anxiety is persistent, overwhelming, or interfering with their daily life, consider seeking support from a clinical psychologist. Therapy can provide your child with tailored strategies to manage anxiety and build resilience.

By understanding and addressing your child’s anxiety with patience and empathy, you can help them develop the skills they need to thrive. Remember, small steps can lead to big changes, and your support makes all the difference