Managing Anxiety in Children: Practical Tips for Parents

As parents, we all want our children to feel safe, happy, and confident as they navigate the world. However, anxiety is a common challenge that many children face, and it can be overwhelming for both the child and the family. Understanding how to recognise the signs of anxiety in children, knowing strategies to help them cope, and understanding when to seek professional help are crucial steps in supporting your child’s mental health.

Recognising Signs of Anxiety in Children

Children may not always have the words to express their feelings of anxiety, so it’s important to be aware of both the physical and behavioural signs that may indicate they are struggling:

• Physical Symptoms: Complaints of stomachaches, headaches, or other unexplained aches and pains can often be linked to anxiety. You might also notice your child becoming easily fatigued or having trouble sleeping.

• Behavioural Changes: Children with anxiety may become more clingy, avoid certain situations or activities they used to enjoy, or have outbursts of anger or irritability. You may also observe an increase in restlessness or difficulty concentrating.

• Emotional Signs: Frequent crying, excessive worry about everyday events, and expressing fears that seem out of proportion to the situation are common emotional signs of anxiety.

• Avoidance: If your child starts avoiding school, social situations, or other activities, it could be a sign that anxiety is interfering with their daily life.

Strategies for Helping Children Cope with Anxiety

Once you’ve recognised that your child is experiencing anxiety, there are several strategies you can use to help them manage their feelings:

1. Create a Calm Environment: Ensure that your home is a safe, calm space where your child can retreat when feeling overwhelmed. This includes minimising loud noises, keeping routines consistent, and being mindful of your own stress levels.

2. Open Communication: Encourage your child to talk about their feelings without judgment. Simply listening and acknowledging their fears can provide significant relief. Use age-appropriate language to help them understand what they’re experiencing.

3. Teach Relaxation Techniques: Simple breathing exercises, progressive muscle relaxation, and visualisation techniques can help children manage their anxiety. Practice these techniques together to reinforce their effectiveness.

4. Positive Reinforcement: Praise your child for their efforts to manage their anxiety. Positive reinforcement can build their confidence and encourage them to use coping strategies independently.

5. Gradual Exposure: If your child is avoiding certain situations due to anxiety, try to gradually expose them to these scenarios in a controlled way. Start with smaller, less intimidating steps and gradually work towards the more challenging situations.

6. Maintain a Routine: Routines provide children with a sense of security and predictability, which can be comforting for an anxious child. Try to keep mealtimes, bedtimes, and other daily activities consistent.

7. Limit Exposure to Anxiety Triggers: Identify what triggers your child’s anxiety and limit their exposure when possible. This could include monitoring the type of media they consume or avoiding certain discussions around them.

8. Model Healthy Coping Strategies: Children often learn by observing their parents. Demonstrate how you handle stress and anxiety in your own life, and talk openly about the strategies you use to cope.

When to Seek Professional Help

While many children experience anxiety at some point, it’s important to know when it’s time to seek professional help. If your child’s anxiety is severe, persistent, or interfering with their ability to function in daily life, it may be time to consult with a psychologist or other mental health professional.

Here are some indicators that professional help may be needed:

• Persistent Symptoms: If your child’s anxiety symptoms have lasted for several months and are not improving with at-home strategies, it’s important to seek help.

• Impact on Daily Life: If anxiety is preventing your child from attending school, socialising with friends, or participating in activities they once enjoyed, professional intervention may be necessary.

• Physical Health Concerns: Anxiety that manifests as frequent physical complaints (e.g., headaches, stomachaches) without a clear medical cause should be evaluated by a professional.

• Extreme Avoidance or Fear: If your child is going to great lengths to avoid certain situations or experiences intense fear that seems disproportionate to the situation, a psychologist can help.

At Pharos Therapy, we specialise in helping children and their families navigate the challenges of anxiety. Our compassionate, evidence-based approach is tailored to meet the unique needs of each child, providing them with the tools they need to thrive. If you’re concerned about your child’s anxiety, don’t hesitate to reach out for a consultation. Together, we can help your child feel safe, confident, and capable of facing life’s challenges.