8 of the Best Strategies to Help Manage Anxiety for Kids
So you’ve recognised the signs of anxiety in your child - what next?
If your child is feeling anxious, there are many strategies you can use to support them. Some of the most effective ones can be used anywhere, at any time, with just the body or simple tools.
One of the most simple and effective tools is the Gheorg app, specifically developed to support children with anxiety. You can find out more about how it works here.
Read on for some great strategies from our founder and child psychologist, Louise Metcalf.
Breathing & Mindfulness
1. Deep breathing
It’s amazing what we humans are able to do with just our breath!
It’s no different with our little ones. Teaching them correct techniques for diaphragmatic is one of the most useful skills we can teach them. It can help them to manage anxious feelings throughout the rest of their life. It’s also free, requires no specialist equipment, and is accessible for anyone to learn.
Try this:
A simple and soothing self-calming technique is to place one hand on the heart and one hand on the belly. The sensory effect makes it feel like someone is hugging you! It’s even more effective paired with deep breaths.
A great little exercise to teach kids how to breathe slowly and deeply is included in the Gheorg app. Children can use it daily to build the habit of deep breathing for life!
2. Mindfulness & Reflection
Similar to deep breathing, the fundamentals of mindfulness can be done anywhere, any time. Bringing awareness to the task of the present moment can be a great way to practice mindfulness.
Try this:
Most of us are pretty familiar with the concept of practising gratitude by now. But sometimes this can be a hard or overwhelming task for anxious children to have clarity on.
Instead, why not reframe it as just a memory exercise. You can replace ‘grateful’ with ‘great’, ‘fun’ or ‘interesting’ things that happened each day. Kids can build the habit by associating it with a daily task, like brushing their teeth. Check out these 'Three Easy Zen Activities to Build into Your Child’s Day' for more ideas.
Tools & Routines
3. Sleep hygiene
No matter what age we are, proper sleep is the key to a happy, healthy mindset! So it is super important that we teach our little ones how to understand and support their body’s cues when it comes to sleep.
Circadian rhythms are a complex function of the human body controlling our sleep cycles. Also known as the ‘body clock’, it’s influenced by factors like light, eating habits, body temperature and wake times.
Try this:
A helpful strategy for supporting kids to develop helpful habits and routines are ‘zones’ and rituals. It utilises physical space and motivating rewards as cues to move between tasks. You can find out more how this works in our blog post ‘Creating space for your child to rest, learn & play’.
4. Weighted blankets
Weighted blankets are a great self-soothing tool for anxious moments or anxiety attacks. A quilted blanket filled with weighted beads, it feels like being enveloped in a big hug!
Physiologically, the gentle pressure can help to activate the parasympathetic nervous systems. This triggers the body’s response to calm and relax. They are great for relaxing on the couch or helping kids get to sleep.
Try this:
Discuss the weighted blanket with your child and make it an enjoyable experience in their daily rituals. Have a popcorn and movie night on the couch underneath a weighted blanket.
Or, tuck your child in under the weighted blanket as you read a bedtime story. You can always take it off once they fall asleep or fold it at the foot of the bed. Experiment with the blanket and see how your child responds.
5. Communication
Daily check ins with friends or family.
All humans need a support network to maintain optimal health and happiness! As parents and teachers we play a key role in teaching children to communicate their feelings.
A great way to role model this is through the ritual of daily check-ins as a family. Or, empowering our little ones to check in with each other.
Try this:
The Gheorg app has a fantastic daily check-in feature, which adults can also do alongside a child.
It asks kids to:
Choose an emoji that shows how they feel
Show on the sliding scale how BIG that feeling feels
Write down 3 things they feel went well that day
If you your child is checking-in with difficult emotions, here are some tips on 'How to speak to children about their BIG feelings'.
6. Talk therapy
As important as a parent’s role is in supporting their child with anxiety, it is important to seek professional help when symptoms become disruptive.
Psychologists are trained health professionals who are experts in human behaviour and how the mind works. Receiving treatment and support from a psychologist can make a big difference for a child experiencing anxiety.
Try this:
Gheorg has been developed by a child psychologist with over 20 years experience, Louise Metcalf. Gheorg has been developed specifically to support children experiencing anxiety.
It is based on three methodologies commonly used in talk therapy: Acceptance and Commitment Therapy (ACT), Cognitive Behavioral Therapy (CBT) and Positive Psychology.
The Gheorg app can be used standalone, while waiting for an initial mental health consult, while receiving professional support, and for maintenance afterward.
If you’re not sure where to start, take a look at our pragmatic information for preparing to visit a child psychologist.
Physical Activity
7. Mindful Movement
Incorporating movement in-tune with our bodies needs each day is key to a long, happy life. Mindful movement is not about pushing or feeling pain. It is not about forcing our bodies to do something we don’t enjoy.
It’s about learning to listen to our body. What makes it feel good, and where it’s holding aches and pains. Our body might be asking for just a few minutes of stretches, or perhaps a long hike. The focus is on what feels good - whether that is a relaxing release or an invigorating challenge.
Try this:
Teaching our children basic yoga sequences like a ‘Sun Salutation’ or ‘Cat-Cow’ can be a great way to introduce a short daily habit. There are many resources online to support you. Reiterate to kids that it is not a competition, not to push the body into pain, and keep the vibe relaxed and fun.
8. Motion & Swinging
The sensation of swinging with gravity is a primal instinct which we often take for granted!
It is actually a really important part of our development as human beings. It teaches physical rhythm and the art of listening to your body, then responding.
Physiologically, it is a great way to calm and self-soothe the nervous system.
Try this:
A hammock in the backyard is a fun and relaxing way to experience gentle swinging. It’s a great time to read, check in with the Gheorg app, or let our brain process the day.
Another option is to head to your local park and use the playground swing. The fresh air and walk is a great bonding time with your child. You can also discuss together three great things that happened that day.
Empowering any child with the above skills and habits will see them reap the benefits over a lifetime. And for children directly experiencing anxiety, it is key for them to thrive.
How Gheorg supports kids with anxiety
Our friendly robot Gheorg encourages children to check-in daily and share their emotions (both the good and the bad). This supports anxious kids to feel ready in opening up about their big feelings.
Learn about how Gheorg works here or download the app to trial for free via the Apple App Store or Google Play Store.