Anxiety is one of the most common mental health disorders children and teenagers face. Parents want to help their children, but many aren’t sure how to begin.
The good news is, if your child is feeling anxious or suffering from an anxiety disorder, there are many ways you can help them at home. From simple breathing exercises to anxiety support groups, here are a few ways to support your child with anxiety.
How to Identify Anxiety Disorders in Children
First, what is anxiety?
Anxiety is a normal part of life, and nearly everyone will feel the symptoms at some points. With schools, social situations, and big life changes, many children will experience anxiety at times.
People experiencing anxiety may sweat, feel restless or tense, and have a rapid heartbeat.
But if anxiety interferes with their health or sleep, gets in the way of their going to school, or keeps your child from doing things they enjoy, they may have an anxiety disorder and need extra help.
If your child shows these symptoms, a good place to start helping them is by talking with your pediatrician. They can help guide you with strategies to help your child manage their anxiety. Along with other tools and strategies, the first steps toward helping your child can begin at home.
How to Help Children or Teenagers With Anxiety
Creating a home environment that has connection, predictability, and safety can help ease anxiety.
You can connect with your child by setting aside one-on-one time every day without distractions. Praise your child and help them feel good about themselves. And see if you can find out what’s worrying them.
Move Toward
The “Move Toward” approach is one way you can help your child manage anxiety.
Move Toward has three components:
- Notice: Recognize anxiety as it’s happening. Reserve judgment.
- Notify: Focus on what your child’s anxiety is trying to notify them about.
- Need: See what your child needs. This may be a physical outlet or reassurance from you.
Your child craves connection, predictability, and safety at home. They want to connect with you and feel your love and empathy. Move Toward is a concrete way to support your child with their anxiety at home.
Breathing and Thought Techniques and Exercises for Anxiety
One effective way your child can manage an anxiety attack is through breathing and thought exercises.
The 3-3-3-Rule
The 3-3-3 Rule is a way to focus and ground oneself when anxiety is overwhelming. This informal technique can help somebody calm themselves by looking around and:
- Naming 3 things they can see
- Identifying 3 sounds they can hear
- Moving to or touching 3 things, like nearby objects or their limbs
The 3-3-3 Rule is not a substitute for professional treatment, but it can help someone manage their anxiety symptoms in the moment.
The 4-7-8 Technique
Another breathing exercise to reduce anxiety is the 4-7-8 Breathing Technique. Like the 3-3-3 Rule, this is not a substitute for professional help. But it is a method many people find useful in calming themselves. Here are the steps:
- Empty your lungs of air
- Breathe in quietly through the nose for 4 seconds
- Hold your breath for 7 seconds
- Exhale through the mouth (through pursed lips with a ‘woosh’ sound) for 8 seconds
The ratio of time is more important than the length, so younger children with smaller lungs may try a 2-3.5-4 second pattern.
Some people have felt light-headed after this, so experts recommend sitting or lying down.
Anxiety Support Groups and Therapy
A supportive, safe, predictable home and coping breathing exercises can help children ease their anxiety symptoms. But sometimes, therapy or support groups might be the best way to help. Speaking with your child and your child’s pediatrician will be an important way to identify whether therapy is recommended.
A therapist can help your child by talking to them about their feelings and working on activities to teach coping skills. Your child may practice skills and talk about how to solve problems at home and at school.
Helping Your Child With Warmth and Emotional Support
There are many ways to help your child as they manage their anxiety, including the techniques and practices in this post. With help from you and other loved ones, your child can most likely manage their anxiety so they can have a fulfilling childhood.
As a parent or caregiver, you can help your child by finding a therapist with whom they’re comfortable and taking them to their appointments. Meet with your child’s therapist for advice on how to help at home.
And, most importantly, spend time with your child and provide a supportive home environment.
Links to additional resources:
How to help a child with Anxiety using the Move Toward approach
Understanding and supporting your child through anxiety and depression
