Top Five Techniques to Help Children Manage Anxiety

Anxiety can be a common experience for children, often showing up as worries, reluctance to engage, or difficulty in social settings. While some anxiety is natural, knowing how to manage it is key to helping children feel safe and secure. Teaching children practical techniques for managing anxiety empowers them with lifelong coping skills.

Understanding Childhood Anxiety

Children experience anxiety in various ways, from fears of the dark or separation anxiety, to worries about school or social interactions. Left unaddressed, anxiety can impact a child’s sense of security, relationships, and even academic performance. Recognising signs of anxiety and providing supportive techniques can help children develop a sense of control over their feelings.

Parents play a key role in helping children approach their worries. Start by acknowledging how your child feels (“I know school feels hard today”), then break the worry down into small steps, and encourage bravery with gentle praise. These small shifts in how you respond can help your child feel understood and supported.

Five Practical Techniques for Anxiety Management

1. Breathing Exercises for Calmness
   Deep breathing is a simple yet powerful way to reduce anxiety. Teach children to take slow, deep breaths by “breathing in like they’re smelling flowers and breathing out like they’re blowing out birthday candles.” This helps activate their relaxation response.

2. Mindfulness Practices for Focus
   Mindfulness activities help children stay present rather than worry about the future. Simple activities, such as paying attention to sounds around them or focusing on how their body feels, can be grounding.

3. Creating a “Worry Box”
   Encourage children to write down their worries and place them in a “worry box.” This visual activity gives children a sense of control over their worries and helps them release anxious thoughts.

4. Positive Self-Talk
   Help children replace negative thoughts with affirmations like, “I am brave,” or “I can do hard things.” Repeating positive statements helps build confidence and reduce self-doubt.

5. Visualisation Exercises
   Teach children to imagine themselves in a safe or happy place, or to picture themselves succeeding in a situation that causes anxiety. This helps them build confidence and approach situations with a more positive outlook.

Conclusion

With these simple techniques, children can begin to take charge of their anxiety and develop skills that will support their mental well-being throughout life. Providing them with supportive tools, encouragement, and resources can make a significant difference in their journey.

How Brave Beginnings Can Help

Help your child manage anxiety with our Brave Beginnings resources, designed to provide children with practical tools and confidence in navigating their emotions.