Effective Ways to Help Children Manage Anxiety: Strategies for Parents and Educators

Supporting young children with anxiety requires a gentle, nurturing approach that helps them feel safe, understood, and empowered. 

Here are some specific strategies to assist young children in managing anxiety:

1. Create a Predictable Routine

• Why: Children feel more secure when they know what to expect.

• How: Establish regular routines for meals, play, and sleep. Visual schedules with pictures of daily activities can help younger children understand what comes next.

2. Use Simple Breathing Exercises

• Why: Deep breathing helps calm the nervous system and reduce feelings of anxiety.

• How: Teach a simple exercise like “balloon breathing.” Have the child imagine they are inflating a balloon as they slowly breathe in and deflate it as they breathe out. Make it fun and playful.

3. Validate Their Feelings

• Why: Children need to know that their feelings are understood and accepted.

• How: Use phrases like, “It’s okay to feel scared sometimes,” or “I know this is hard for you.” This shows empathy and helps them feel supported.

4. Offer a Comfort Object

• Why: A familiar object can offer reassurance in stressful situations.

• How: Let the child carry a favourite toy, blanket, or other comforting item to places that trigger anxiety, like new environments or social settings.

5. Model Calm Behaviour

• Why: Children often mirror the emotional states of adults.

• How: Stay calm when they are anxious, speaking softly and maintaining a composed demeanour. Avoid showing frustration or anxiety yourself, as this can intensify their feelings.

6. Provide Choices to Increase Control

• Why: Anxiety often stems from feeling out of control.

• How: Offer simple choices (e.g., “Would you like to wear the blue or red shirt today?”). This helps them feel empowered and reduces anxiety by giving them a sense of control.

7. Use Stories and Books About Anxiety

• Why: Stories can help children relate to and understand their feelings.

• How: Read books that address fear and anxiety in child-friendly ways. Books like “Wemberly Worried” by Kevin Henkes or “When My Worries Get Too Big” by Kari Dunn Buron can help them express their worries.

8. Teach Positive Self-Talk

• Why: Children can internalize anxious thoughts, and teaching positive self-talk can help them reframe these thoughts.

• How: Encourage them to repeat affirmations like, “I am brave,” or “I can do this.” Use examples to show how changing thoughts can change feelings.

9. Create a Calm-Down Space

• Why: A designated calm-down area allows the child to retreat and self-soothe when they feel overwhelmed.

• How: Set up a cozy spot with soft pillows, calming toys, or sensory items like a stress ball. Encourage the child to go there when they feel anxious.

10. Gradual Exposure to Anxiety Triggers

• Why: Avoiding anxiety-provoking situations reinforces fear. Gradual exposure helps desensitize children.

• How: Start with small, manageable steps. For instance, if a child is afraid of the dark, you could start by turning the lights off for just a minute while staying with them, and gradually increase the time.

11. Limit Overstimulation

• Why: Overstimulating environments can increase anxiety in sensitive children.

• How: Reduce noise, screen time, and chaotic environments. Use soft lighting, soothing sounds, or quiet activities like drawing or reading to calm them.

12. Use Play to Address Fears

• Why: Play is how children naturally express their emotions and process experiences.

• How: Engage in role-playing or pretend play to act out and address fears. For example, if a child is scared of going to the doctor, use toys to play “doctor” at home, letting them take control of the scenario.

13. Encourage Physical Activity

• Why: Exercise helps reduce anxiety by releasing endorphins and relieving tension.

• How: Encourage active play, like running, jumping, or dancing. Yoga for kids can also be a calming form of movement that helps them connect with their body.

14. Be Patient and Consistent

• Why: Progress can be slow, and patience is key to supporting a child through their anxiety.

• How: Stay consistent with routines and strategies, offering continual reassurance and praise for small achievements.

By using these strategies, you can help children develop coping skills and build resilience over time, providing a sense of safety and support as they navigate their feelings.