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If your child is struggling with anxiety, chances are you’re feeling it too. As parents, watching our children worry can make us feel anxious, unsure, and even overwhelmed. It’s natural to want to make things better for them, but knowing how to help isn’t always easy. That’s why having a few simple, go-to strategies can make all the difference. In fact, you might want to print these tips out and keep them somewhere handy—like the fridge or your desk—so they’re always there when you need a quick reminder.
1. Acknowledge Their Feelings
It can be tempting to reassure your child with phrases like, “Don’t worry about it,” but that can sometimes make them feel like their emotions aren’t valid. Instead, try saying, “I can see this is really hard for you right now.” This shows them that their feelings matter and opens up a space for conversation. You might find that validating their emotions also eases your own sense of helplessness as a parent.
2. Try Breathing Techniques Together
When your child’s anxiety flares up, one of the quickest ways to help them calm down is through breathing exercises—and they work for parents, too! Here are two techniques you can try together:
- Belly Breathing: Sit down with your child, place your hands on your bellies, and take a deep breath in through your nose. Feel your bellies rise like a balloon. Hold it for a second, then exhale slowly through your mouth, feeling your bellies go back down. Repeat this together for a few rounds.
- 4-7-8 Breathing: Breathe in through your nose for a count of 4, hold for 7, and breathe out slowly through your mouth for 8. Do this with your child a few times. It’s a great way to reset and calm both of your nervous systems.
3. Create a Routine That Works for Both of You
Anxiety often stems from a feeling of being out of control. Establishing a daily routine can help both you and your child feel more grounded. Whether it’s a consistent morning routine or a calming bedtime ritual, knowing what comes next can reduce everyone’s stress. Routines also help you feel more prepared, which can lessen your own anxiety as a parent.
4. Model Calm Coping Strategies
Children pick up on our emotions, so modeling calm responses to stress is key. If you’re feeling anxious, show them how you manage it. You could say something like, “I’m feeling stressed, so I’m going to take a few deep breaths to calm down.” This helps your child see that anxiety is a normal emotion, and it also gives you a moment to practice self-care.
5. Face Fears Together, One Step at a Time
Rather than avoiding what makes your child anxious, help them take small steps toward facing their fears. For example, if they’re nervous about a big test, start by helping them break down study time into smaller, manageable chunks. Facing fears slowly helps build their confidence—and you’ll likely feel less anxious knowing you’re helping them build resilience.
6. Limit Anxiety-Inducing Triggers
Sometimes, anxiety can be triggered by outside factors, like too much social media or scary news stories. It can be helpful to create media-free zones or times during the day when both you and your child step away from screens. Encourage activities like reading, drawing, or going for a walk together to give both of you a mental break.
7. Know When to Reach Out for Extra Support
It’s okay if these strategies don’t solve everything. If your child’s anxiety is affecting their daily life—whether it’s school, friendships, or family dynamics—it might be time to reach out for professional help. At Hopewell Health Solutions, we offer individual therapy, medication management, and two intensive outpatient programs that focus on children’s mental health. These programs provide structured support for kids struggling with anxiety, while giving parents peace of mind that their child is getting the care they need.
Final Thought
Parenting through your child’s anxiety can feel overwhelming, but remember, you’re not alone. Having a few quick tips at the ready, practicing breathing techniques together, and modeling healthy responses can make a big difference for both of you. And if the anxiety feels like more than you can handle on your own, know that Hopewell Health Solutions is here to help guide your family through it.