3 Top Tips to Help Control Your Anxiety for Children
As parents and caregivers, seeing a child struggle with anxiety can be heart-wrenching. Anxiety in children can manifest in various ways—from physical symptoms like stomachaches and headaches to emotional outbursts and withdrawal. At Heart-Led Support, we work closely with families to provide strategies that help manage their anxiety and build emotional resilience. Here are three practical tips to help control anxiety in children, giving them the tools they need to face their fears with confidence.
1. Encourage Open Conversations About Their Feelings
One of the most powerful ways to help children deal with anxiety is to give them the space and encouragement to talk about their emotions. Many children find it difficult to understand or articulate their worries, which can make their anxiety feel even more overwhelming. Creating a safe, judgment-free environment where they feel comfortable expressing their thoughts can help ease these feelings.
Start by asking questions that invite your child to share their experiences: "Can you tell me what made you feel anxious today?" or "What were you thinking when that happened?" Show empathy and listen without trying to immediately fix the problem. Letting your child know that it's okay to feel anxious sometimes helps them feel supported and less alone in their struggles.
2. Teach Simple Breathing Exercises to Calm Anxiety
When anxiety strikes, it often triggers physical reactions like rapid heartbeats or shortness of breath, which can make children feel more panicked. Teaching them calming breathing exercises is a quick and effective way to lower anxiety levels. Deep breathing helps activate the body’s relaxation response, slowing the heart rate and promoting a sense of calm.
Try this simple exercise:
Ask your child to inhale deeply through their nose for a count of four.
Hold the breath for four seconds.
Slowly exhale through the mouth for another count of four.
Repeat this process several times, encouraging them to focus on the sensation of breathing.
By practicing these breathing techniques together, you’re providing your child with a tool they can use whenever they feel overwhelmed, whether at school, in social situations, or before bed.
3. Create a Balanced Routine That Includes Downtime
Children thrive on routine, and knowing what to expect throughout the day can significantly reduce anxiety. A consistent daily routine provides a sense of security and helps children feel more in control. Include a mix of structured activities (like school and homework) and unstructured downtime for relaxation.
A key part of this routine should be time for relaxation. Whether it’s a creative activity like drawing or crafting, quiet time with a book, or simply playing outside, giving your child time to unwind is essential. Establishing a calming bedtime routine is also crucial for managing anxiety, as good sleep is critical for emotional regulation. A few simple pre-bedtime activities—like reading, practicing mindfulness, or talking about positive moments from the day—can help children feel more settled before going to sleep.
Final Thoughts
While childhood anxiety can be difficult, providing children with the right support and tools makes all the difference. At Heart-Led Support, we focus on helping families create environments where children can manage their emotions, gain confidence, and develop lifelong coping skills. By encouraging open conversations, practicing calming techniques like deep breathing, and maintaining a balanced daily routine, you’re setting the stage for your child to better navigate anxiety.