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Helping kids cope with anxiety

Key takeaways:

 

  • Look for clues: Listen carefully to your child and ask how they’re feeling.
  • Teach them to help themselves: Show your child ways to calm down when they're feeling worried, like taking deep breaths.
  • Lead by example: Deal with your own stress in healthy ways. Tell your kids it's okay to feel worried sometimes and share how you cope.
  • You can ask for help from a therapist: You and your child don’t have to struggle alone. If you think their worry is affecting their overall health, ask for help.
 

A little worry is normal. But how much is too much?  

As a parent, you want your kids to feel safe. But you also know that a little worry is normal. It's an instinct that keeps us safe. But how do you know when your child's natural worries are turning into something more? Wanting to do better on a spelling test can prompt your child to study harder for it. But developing a stomachache or severe test anxiety can significantly impact their physical and mental well-being.

 

Spot your child's worry signs

Spot your child's worry signs

According to the Anxiety & Depression Association of America, about eight percent of children and teenagers in the U.S. have an anxiety disorder.* Experts note there are two red flags for clinical anxiety — avoidance and extreme distress. The first step is to notice signs of worry even if they are subtle. If you see any changes in your child’s routine behavior, ask them about their day. Listen for mentions of fears or worries that stop them from doing their daily tasks.

 

Your child may have anxiety if they:

 

  • Avoid certain activities, situations or people.
  • Tend to focus mostly on what can go wrong.
  • Are upset despite your reassurances.
  • Have trouble sleeping at night or insist on sleeping with you.
  • Have headaches or stomachaches (or other physical symptoms) that don’t stem from other medical conditions.

Constant headaches or stomachaches can be a sign of anxiety, as can trouble sleeping or not eating. Also, if your child avoids school or fun things, they might be feeling anxious about what others think of them. Avoidance can breed loneliness and social isolation, which can cause more anxiety and depression.

Teach kids ways to cope

Teach kids ways to cope

Help your child learn ways to manage worry and other big emotions. Look for books and shows that explain worries and feelings and talk about them. Let them draw, paint or write about their feelings. Give them the tools to express themselves and cheer them on. This helps them feel stronger and more in control of their feelings. Don’t forget to move and have fun! Walking in nature, playing an outdoor game or even having a dance party together can help the whole family with their mental health and well-being.

Set a good example

Set a good example

Kids learn by watching you. Talk openly with them in age-appropriate ways about how you deal with your worries. This helps them feel safe to share what they’re feeling. Know their strengths and encourage them to keep trying new things. This helps them feel good about themselves. Most importantly, be patient. It takes time to learn how to handle big feelings. Support them as they grow.

Get help if you need it  

Sometimes, help at home isn’t enough. If your child is excessively worried, get support from a therapist. They can help your child talk about their feelings and learn ways to manage worry. You can also talk to your doctor to better understand what's normal for a certain age. Getting help shows you care. Getting help early can make a big difference.

 

Bottom line:

 

You can help your kids manage worries by recognizing the signs, teaching them ways to handle their emotions and seeking professional help when needed.

 

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