Navigating Anxiety in Children: 6 Tips from a Child’s Therapist

As a therapist working with children with years of experience, I understand the challenges parents face in helping their children cope with anxiety (and other uncomfortable, big feelings). Anxiety is a common issue among children (and all of us!), and guiding them through it can be a daunting task. In this blog post, I share some tips and provide parents with ideas and strategies to navigate anxiety in their children, with the intention for fostering healthy emotional development.

1. Learn the signs of anxiety in children

Look out for signs such as:

• Excessive worry or fear

• Trouble sleeping or nightmares

• Avoidance of certain activities or situations

• Irritability or mood swings

• Physical symptoms like headaches or stomachaches

2. Validate their feelings

One of the key principles I teach in my therapy sessions is to acknowledge and validate children's feelings of anxiety and worry. Let them know it's okay to feel scared or worried and that their emotions are valid. This reassurance can help them feel understood and more comfortable discussing their feelings with you. Try not to problem solve here! Kids need others to sit in the dark with us, sometimes. Helpful language like “I am so sorry. I am here if you want to talk about this further” can go a long way!

3. Encourage open communication

In my work with families, I emphasize the importance of fostering an environment where children feel comfortable talking about their emotions. Encourage them to share their worries and fears, and actively listen without judgment, without defensiveness. Showing empathy and understanding can go a long way in helping your child manage their anxiety. Sometimes we may be able to foster a safe place for communication through question games, light humor, reading together, and/or through drawing or engaging in art together.

4. Model healthy coping strategies

There is a difference between healthy (adaptive) and unhealthy (maladaptive) coping skills. Both types help reduce symptoms- but maladaptive coping skills does not teach you to widen your window of tolerance, and can cause more problems in the long-term. In order to tolerate our big feelings, we need to practice healthy coping skills (on the regular!).

Here are some healthy coping skills to model for your child:

• Deep breathing exercises

• Journaling, writing, drawing, collaging- any art

• Visualization techniques- a safe, calming place

• Mindfulness meditation (I love the Insight Timer app)

• Taking a walk/being outside in nature

• Talking to a trusted loved one (or professional)

5. When we are ready for problem solving

Maybe your child is calm now and ready to figure it out. Help your child identify the sources of their anxiety and work collaboratively to find practical solutions. In my therapy sessions, I guide families through the process of brainstorming ways to tackle their fears or concerns, offering support and guidance when necessary. Be curious and remember to share your calm, not add to their chaos.

6. Seek professional help if needed

If your child's anxiety becomes overwhelming or interferes with their daily life, consulting a mental health professional can be beneficial. I offer advice, support, and treatment, and/or can help with finding you appropriate referrals.

Helping your child navigate anxiety (and big feelings) is a crucial aspect of parenting. By understanding the signs, validating their feelings, encouraging open communication, teaching coping strategies, focusing on problem-solving, and seeking professional help when necessary, you can create a supportive environment for your child to thrive. Remember that every child is different, and what works for one may not work for another. If you're in need of assistance, please don't hesitate to reach out to my therapy practice for a consultation.