Anxiety in children is becoming more common as the pressures of modern life increase. From academic expectations to social dynamics, children face a variety of stressors that can lead to heightened anxiety. While some worry is a normal part of growing up, persistent anxiety can affect a child’s well-being, making it important for parents and teachers to recognize the signs and create an environment that fosters emotional security.
In this post, we’ll explore how anxiety manifests in children and offer strategies for parents and educators to help them manage their emotions in healthy ways.
Children may not always have the language to express anxiety, so it’s important to look for both verbal and non-verbal cues. Common signs of anxiety include:
It’s crucial to validate their feelings and let them know it’s okay to feel anxious at times. But more importantly, creating a safe and supportive environment both at home and in the classroom can help ease anxiety before it becomes overwhelming.
1. Foster Predictability and Routine
Children thrive on structure. Having clear expectations and consistent routines in place can reduce uncertainty, which is a major trigger for anxiety. Whether at home or in school, try to maintain a predictable schedule so children know what to expect. Visual schedules can be especially helpful for younger kids.
2. Encourage Open Communication
Children need to feel comfortable expressing their emotions without fear of judgment. Create a space where they can talk about their worries and know they will be listened to. Parents and teachers should use empathetic, non-judgmental language when discussing a child’s anxiety, avoiding phrases like “Don’t be silly” or “You’re overreacting.”
Instead, say things like, “I see this is making you nervous. Let’s talk about what’s worrying you.” Encouraging children to name their emotions can help them gain control over their feelings.
3. Teach Relaxation Techniques
Introduce children to simple breathing exercises, mindfulness, or progressive muscle relaxation techniques. These strategies can help calm their nervous system when they start to feel anxious. Teaching children how to breathe deeply—inhale for 4 seconds, hold for 4 seconds, and exhale for 4 seconds—can make a big difference in stressful moments.
4. Promote Physical Activity
Exercise is a natural stress reliever. Encourage kids to engage in regular physical activities that they enjoy, such as running, dancing, or playing a sport. Physical movement not only helps reduce anxiety but also improves mood and concentration.
5. Model Healthy Coping Mechanisms
Children learn by observing the adults around them. Parents and teachers should model calm, thoughtful responses to stress. When children see you handling challenges with a positive attitude, they are more likely to adopt similar coping strategies. Share personal stories (in an age-appropriate way) about how you handle stress and overcome anxious feelings.
6. Limit Overexposure to Anxiety-Inducing Content
For many children, media consumption can contribute to feelings of anxiety. Limiting screen time, especially when it comes to news or social media, can prevent children from feeling overwhelmed by issues beyond their control. Instead, encourage time spent in creative activities that promote relaxation, such as drawing, reading, or outdoor play.
1. Calm Corners or Peace Zones
Designate a small, quiet area at home or in the classroom where children can go to calm down when they feel overwhelmed. Fill the space with comforting items like soft pillows, sensory toys, or calming visual tools (like a glitter jar). This can provide children with a safe space to self-regulate.
2. Worry Journals
Encouraging children to write or draw about their worries in a journal can be a powerful tool. This allows them to externalize their thoughts, making their concerns feel more manageable. At the end of each day or week, review the journal with the child and help them process their feelings.
3. Social-Emotional Learning (SEL) Programs
Many schools are incorporating SEL programs that teach children about emotional regulation, empathy, and interpersonal skills. These programs can be an effective way to help children manage anxiety and improve their social interactions. If your child’s school offers SEL resources, be sure to engage with them. If not, there are plenty of online resources and apps that offer SEL-based activities.
Children need the reassurance of a supportive environment to manage their anxiety. As parents and teachers, we have a vital role in helping children develop the tools to cope with their worries and stress. By fostering open communication, teaching relaxation techniques, and modeling healthy behaviors, we can help our children build resilience and face life’s challenges with confidence.
Remember, managing anxiety is a process—be patient, and always be available to offer a helping hand.
Krista is a dedicated marriage and family therapist specializing in supporting families and children through emotional and relational challenges.
For more tips and insights on SEL, stay tuned to Elizabeth Cole’s blog, where we share more resources to help children grow into their best selves.
