Parenting a child who is struggling with anxiety is challenging. It can bring up parents’ own anxiety or may bring up critical thoughts about yourself as a parent. It is natural to not have all the answers for helping your kid with anxiety, and sometimes our very best efforts seem to hurt more than help. There are many researched and practical strategies that parents can use to support their child and help them manage their anxiety. The following advice is based on recent research in psychology and is designed to help parents of anxious children:
- Find your own calm: Calm is contagious. Find your own effective toolkit for managing stress and anxiety, and let your child see you [practicing these skills.
- Encourage your child to face their fears: One of the most effective ways to help an anxious child is to find creative and playful ways to help them face their fears. This should be done gradually, starting with less intimidating situations and gradually working up to more challenging ones. Make sure to acknowledge the feelings present, like fear or hesitation, and let the child know that it’s okay to have those feelings. Facing their fears can help your child build confidence and reduce their anxiety over time (Braswell, Albright, & Knapp, 2015). If you need help with this, find a child therapist who specializes in exposure therapy for anxiety.
- Teach coping skills: Coping skills help your child manage their anxiety when it arises. This can include deep breathing exercises, progressive muscle relaxation, and visualization techniques (Ginsburg & Schlossberg, 2014).
- Provide a stable and predictable environment: Children who are struggling with anxiety need stable and predictable routines. This means having a consistent routine and schedule, preparing your child in advance for changes to that routine, and ensuring that your child feels safe and secure in their home environment (Braswell et al., 2015).
- Validate your child’s feelings: It is important to validate your child’s feelings, even if they seem irrational to you. Acknowledging your child’s feelings and letting them know that their thoughts and emotions are normal and understandable can help them feel heard and understood (Ginsburg & Schlossberg, 2014).
- Practice mindfulness: Mindfulness has been shown to be an effective tool for reducing anxiety in children and adults alike. Encourage your child to practice mindfulness by focusing on the present moment, paying attention to their breathing, and noticing their thoughts and feelings without judgment (Chu & Hayes, 2011). Look into resources that provide age-appropriate ideas for mindfulness exercises for children.
- Encourage exercise: Movement and exercise are effective ways to reduce anxiety across all ages. Encourage your child to participate in physical activity on a regular basis, such as going for a walk, playing outside, or participating in a sport (Chu & Hayes, 2011).
- Encourage healthy habits: Encouraging healthy habits, such as getting enough sleep, eating a healthy diet, and avoiding excessive caffeine and sugar, can help reduce anxiety and promote overall well-being (Chu & Hayes, 2011).
- Seek professional help: If your child’s anxiety is affecting their daily life and functioning, it may be necessary to seek professional help. This can include working with a therapist who specializes in anxiety disorders (Braswell et al., 2015).
It is important to note that each child is unique and will respond differently to different approaches. It may take some time to find the approach that works best for your child, but with patience and persistence, you can help your child manage their anxiety and live a happy, healthy life.
References:
Braswell, L., Albright, M., & Knapp, S. (2015). Handbook of child and adolescent anxiety disorders. Springer.
Chu, B. C., & Hayes, S. C. (2011). Acceptance and commitment therapy as a treatment for childhood anxiety. Journal of Clinical Child & Adolescent Psychology, 40(6), 824-835.
Ginsburg, G. S., & Schlossberg, M. C. (2014). Handbook of assessment and treatment planning for psychological disorders. Guilford Press.