Sunshine and Security Blankets: Illuminating Paths for Anxious Kids

A meta-analysis of 29 studies published in the journal JAMA Pediatrics revealed that in recent years, 20.5% of youth worldwide are grappling with symptoms of anxiety. However, for some children, anxiety becomes more than just a passing phase, evolving into clinically significant anxiety disorders. Such conditions are marked by increased avoidance behaviors (or escaping difficult feelings or situations), intense emotional reactions, and prolonged distress. Unlike short-term fears, anxiety disorders persist, negatively impacting a child’s daily life.

According to Dr. Deborah Vinall, an American psychologist and licensed marriage and family therapist, “In order to help your child manage their anxiety, the first step is to take care of yourself.” Being a caring, sensitive, and stable parent can greatly aid your kid in coping with the condition. Dr. Vinall further explains, “Children are incredibly perceptive and will pick up on their parents’ emotions. Share your calm rather than chaos, and they will feel it.”

When children express fears, parents should avoid using phrases like “don’t worry” or “don’t be scared,” as they may inadvertently suggest that feeling scared is inappropriate. Instead, it’s crucial to validate their emotions and reassure them that it’s normal to experience fear at times.

One effective strategy for helping youth manage their anxious thoughts is to create a “Worry Box” or “Worry Jar.” This involves decorating a box or jar together and finding a special place for it. When a child feels anxious, they can talk about their worry and then imagine placing it in their hands before physically putting it into the container. This action symbolizes containing the worry until a better time to address it. It’s essential to ensure that the container has a lid and latch to prevent the worries from escaping.

Furthermore, you can assist your child by engaging in physical activity, such as breathing exercises. Teaching kids deep breathing techniques can be very helpful in dealing with anxiousness. These methods naturally calm the nervous system and can be easily practiced with your child. Recommended techniques include alternate-nostril breathing or “box breathing,” both of which have been proven to balance the sympathetic nervous system, known as “fight or flight,” and the parasympathetic nervous system, known as “rest and digest.” For younger ones, blowing bubbles offers a fun and effective way to engage in breathwork.

Additionally, alternative therapies like mindfulness and yoga are increasingly recognized as beneficial adjuncts to traditional treatment approaches. Remember, seeking professional guidance can be a valuable step towards brighter horizons. Prioritizing mental health for our children also entails nurturing our own well-being and fostering a family environment rooted in love, empathy, and boundless potential.