612: Anxiety relief for children

This week on the Anxiety Slayer podcast, we’re offering suggestions to help children find relief from anxiety.

 

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Today’s Anxiety Slayer podcast is sponsored by Betterhelp

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Notes from this week’s episode:

Let them know worry is natural

It doesn’t mean there is anything wrong with a worried child. They need to know this and you do too.

We all worry sometimes.

Allow time and space to hear them. Even if their concern sounds silly to you, it isn’t to them. Hear their worries then they know they have support when they need it.


We can’t fix everything, but we can be there

Once a child feels heard and that they are allowed space and time to express their feelings you can start talking about supportive and solutions. But always listen to them first.


Strategies that can help

Breathe slowly and deeply together

Most people hold their breath when stressed.


Teach your child to notice:

  • Are your shoulders tense and up near your ears?

  • Are you clenching your jaw?

  • Are you taking shallow breaths?


Help them take a five breath break as many times as they can throughout the day. Use things like traffic lights on the drive in to school, or opening a laptop or a book as cues to take five slow deep belly breaths.


Breathe with them. Make it fun, imagine trying to blow the leaves off a tree, or blow a cloud along.


Sit with them and offer calm physical reassurance

Time and acceptance key.


Try the five senses calming practice together

This practice helps draw attention to the present moment and environment.

Doing this with an anxious child will help them feel calmer and also feel that they are safe with you to express their anxiety and receive support.


For this calming exercise, list:

  • 5 things you can see

  • 4 things you can feel

  • 3 things you can hear

  • 2 things you can smell

  • 1 thing you can taste


Reassure them that the anxiety will pass and that they will be okay

Help them redirect their attention away from the anxiety by engaging their attention in an activity with you.

For example: taking them for a walk, running them a warm bath, reading to them, or asking them to help you in the kitchen.


Reward and Encourage

“Love felt by the parent does not automatically translate into love experienced by the child.”
— Dr. Gabor Maté co-author of Hold on to Your Kids

Let anxious children know you see their courage, good qualities and abilities. Then they know they are more than their anxiety and they know they are valued and loved whatever they might be struggling with.

We hope you’ve enjoyed this episode of Anxiety Slayer. Thanks for listening!

Join us next week for a conversation with Parent Coach, Sue De Caro, Host of the Conscious Parents, Thriving Kids podcast.

For more resources for calming anxiety, join us on our Patreon where you will find all our guided relaxations and Tapping Sessions.


Anxiety Slayer