If your son or daughter struggles with anxiety, they’re not alone. According to the CDC, 9.4% of children in the United States ages 3 to 17 have diagnosed anxiety disorders.
While anxiety in children is common, it doesn’t have to control your child’s life. Here, we’ve outlined some simple and effective kid-friendly techniques for reducing anxiety and improving overall mental health.
8 Simple Ways to Help Your Child Cope With Anxiety
- Practice Deep Breathing Exercises
Deep breathing exercises are one of the most common strategies therapists suggest for managing anxiety because they’re simple, convenient, and can be done anywhere. Here are a few techniques to try with your child:
- Balloon breathing. Have your child imagine their belly is a balloon. As they breathe in, the balloon inflates. As they exhale, the balloon deflates.
- Square breathing. Ask your child to draw a square in the air while counting to four for each side, breathing in for two sides and out for two sides.
- Five-finger breathing. Guide your child to trace their hand with the index finger of their other hand. As they trace up a finger, inhale. As they trace down, exhale.
- Try Progressive Muscle Relaxation
Progressive muscle relaxation is a technique that involves tensing and then relaxing different muscle groups. Sit with your child in a comfortable, quiet place as you guide them through this process. Start with their toes and work up to their face, tensing and relaxing the muscles in each area to release the physical tension associated with anxiety.
If your child struggles with this technique, tell them to imagine their body is like a squishy toy. The goal is to squeeze it tight and then let it go all floppy!
- Explore Mindfulness
Mindfulness brings your child’s attention to the present moment, reducing worry about the future. One kid-friendly mindfulness technique is to ask your child to identify 5 things they can see, 4 things they can touch, 3 things they can hear, 2 things they can smell, and 1 thing they can taste. The 5-4-3-2-1 technique works because it shifts a person’s cognitive focus from internal worries to external stimuli while engaging the senses to override the body’s natural stress response.
- Incorporate Positive Affirmations into Your Daily Routine
Help your child develop a more positive inner dialogue by teaching them to challenge negative thoughts and replace them with encouraging ones. Some good examples of affirmations for kids include:
- “I can try my best.” (Instead of “I can’t do this.”)
- “I can handle whatever happens.” (Instead of “Everything will go wrong.”)
- “I’m learning and growing every day.” (Instead of “I can’t change.”)
- “I am kind and a good friend.” (Instead of “Nobody likes me.”)
- “I have unique talents.” (Instead of “I’m not good at anything.”)
- “I can ask for help when I need it.” (Instead of “I should know how to do everything.”)
- “My feelings are important.” (Instead of “I shouldn’t feel this way.”)
- Visualize a State of Calm
Imagination can be a powerful anxiety-busting weapon. When your son or daughter is feeling anxious, encourage them to visualize:
- A safe, peaceful place where they feel calm and happy
- Shrinking their worries down to a tiny size
- Putting their worries in a balloon and watching that balloon float away
Green Child Magazine has some additional guided imagery scripts that your child might find useful.
- Tap Into Creativity
Art, music, and writing can be powerful outlets for anxiety. Encourage your child to:
- Keep a worry journal to write or draw their feelings
- Create a “calm down” playlist of soothing songs
- Make artwork that represents their emotions or safe, happy places
After-school classes or clubs devoted to creative activities can also help anxious kids by building their self-esteem and connecting them with others who share their interests.
- Get Moving
Exercise is a natural stress reliever that can help reduce anxiety. If your child doesn’t enjoy organized sports, encourage them to explore other forms of movement such as dancing to a favorite song, playing an activity-focused video game, or doing a short yoga sequence.
Even a few minutes of movement can help shift your child’s mood and energy. Regular exercise can also promote a more restful sleep, which is associated with improvements in anxiety and other mental health symptoms.
- Make a Calm-Down Kit
For some kids, it’s helpful to have a special box or bag filled with items that make them feel calm and safe. Let your child assemble a kit with:
- Stress balls or fidget toys
- A favorite stuffed animal
- Photos of happy memories or loved ones
- Lotion in a scent your child finds soothing
- A small notebook and colored pencils
Keep the kit in a place that is easily accessible when anxiety strikes. (You may want to consider making a second travel-sized kit to stash in your car.)
Remember That Progress Takes Time
Learning to manage anxiety is an ongoing process for both children and adults. As you introduce coping skills to your child, be patient and celebrate small victories. It’s okay if some techniques work better than others. Your goal is to help your son or daughter build a toolkit of strategies they can turn to whenever they start to feel anxious about school, friendships, or daily activities.
If your child’s anxiety persists despite trying different coping strategies, professional help may be needed. We encourage you to reach out to the Raleigh Oaks Behavioral Health team for a free assessment and more information about our treatment programs in Garner, North Carolina.