
Calming the Storm: A Parent's Guide to Supporting a Child with Anxiety
Jun 23, 2024As parents, we want nothing more than for our children to thrive. But sometimes, the weight of the world can seem a little too heavy on their small shoulders. Anxiety and stress, once thought of as adult problems, are becoming increasingly common in children.
If you're a parent worried about your child's well-being, you're not alone. This guide will equip you with the tools and strategies to help your child navigate their anxieties and build resilience.
Understanding the Storm: Creating a Safe Space for Communication
The first step is understanding what your child is going through. Anxiety can manifest differently depending on age and personality. Here's how to create a safe space for communication:
- Active Listening: Put down your phone, turn off the TV, and give your child your full attention. Sometimes, all they need is a listening ear. Ask open-ended questions like "What's been on your mind lately?" or "Is there anything that's been making you feel worried?"
- Validate Their Feelings: Avoid dismissing their concerns with phrases like "There's nothing to worry about" or "Don't be silly." Instead, let them know their feelings are valid. You can say, "It sounds like you're feeling nervous about the school play. Public speaking can be scary!"
Scenario: Your 8-year-old son has been having trouble sleeping and seems withdrawn. He might be anxious about an upcoming class presentation.
Helping Hand: Set aside some quiet time after dinner and ask him, "Is there anything bothering you lately?" If he mentions the presentation, acknowledge his anxiety and offer support (see next section).
Weathering the Storm: Equipping Your Child with Coping Mechanisms
Once you understand your child's anxieties, you can help them develop healthy coping mechanisms. Here are a few techniques:
- Relaxation Techniques: Simple breathing exercises can be a powerful tool. Teach your child to take slow, deep breaths through their nose and exhale slowly through their mouth. Practice together by counting breaths or visualising a calming image.
- Journaling: Encourage your child to write down their worries or fears. This can be a helpful way for them to process their emotions and identify patterns in their anxieties.
- Mindfulness: Mindfulness exercises can help children focus on the present moment and reduce anxiety-provoking thoughts. Activities like mindful colouring or short meditations can be a great introduction.
Scenario: Your 12-year-old daughter is worried about fitting in at a new school.
Helping Hand: Suggest she keeps a worry journal. Encourage her to write down what's making her anxious and then brainstorm solutions or positive affirmations to replace those worries.
Facing the Storm: Building Resilience Through Problem-Solving
Helping your child face their anxieties head-on can empower them and build resilience. Here's how:
- Develop a Plan: Work together to brainstorm solutions for specific anxieties. Role-play potential scenarios so they feel prepared. For example, if they're worried about making friends at school, practice introducing themselves or initiating conversations.
- Gradual Exposure: For phobias or specific fears, consider gradual exposure therapy with a professional's guidance. This could involve slowly introducing the feared object or situation in a safe and controlled environment.
- Positive Self-Talk: Help them challenge negative thoughts and replace them with positive affirmations. For example, instead of thinking "I'm going to mess up the presentation," encourage them to say "I'm prepared and I'm going to do my best."
Scenario: Your 5-year-old son is terrified of the dark.
Helping Hand: Start by leaving a nightlight on. Gradually, over time, move the nightlight further away from his bed until he's comfortable sleeping in the dark. Celebrate his progress and encourage positive self-talk like "I'm brave and I can handle a little darkness."
Seeking Shelter from the Storm: When Professional Help is Needed
There's no shame in seeking professional help for your child. If anxiety significantly impacts their daily life, a child therapist can provide additional support. Here's when to consider professional help:
- Anxiety is interfering with their ability to attend school or participate in social activities.
- Panic attacks are becoming a regular occurrence.
- They are experiencing physical symptoms of anxiety, such as stomachaches or headaches.
- Anxiety is impacting their sleep or eating habits.
Scenario: Your teenage daughter's anxiety is causing panic attacks and interfering with her schoolwork and social life.
Helping Hand: Talk to your daughter's doctor about a referral to a child therapist specialising in anxiety
Stay connected with news and updates!
Join our mailing list to receive the latest news and updates from our team.
Don't worry, your information will not be shared.
We hate SPAM. We will never sell your information, for any reason.