Navigating Anxiety in Children

Anxiety in children can manifest in various ways, and more often than not, a child might not have the language to communicate what they are experiencing. Signs of anxiety in children can take the form of:

• Physical: Complaints of headaches, stomach aches, fatigue, muscle tension, trembling, or other physical discomforts without any underlying medical cause.
• Emotional: Heightened emotions such as irritability, moodiness, or frequent crying.
• Behavioural: Changes in behaviour such as increased or recently developed avoidance of certain situations or activities, increased clinginess to caregivers, or becoming withdrawn from social interactions. Difficulty falling asleep, staying asleep, or experiencing nightmares.
• Academic Challenges: Difficulties with staying focused which impacts their studies or a fear of going to school altogether.

Just as we coach our children to take their first step, parents and caregivers are their children's first role models in how to respond to the stressors in our lives. While everyone's situation is unique, there are some things that all of us can do to be better coaches for our children who are dealing with anxiety!

• Create a Supportive Environment: Encourage your child to express their feelings and fears openly. Listen attentively and validate their emotions without judgement. Talk to them about when worry and fear, can be helpful or unhelpful. Let them know that it is okay to feel anxious and that you will support them through it.
• Model Healthy Coping Strategies: Teach your child simple relaxation techniques such as 4-7-8 breathing (breathing in through the nose for four counts, holding your breath for seven counts, and breathing out for eight counts). For little ones, blowing bubbles or having them imagine that they are blowing bubbles can be a fun alternative. Another technique is to ground your senses in the present moment by acknowledging five things you can see, four things you can touch, three things you can hear, two things you can smell, and, one thing you can taste. If keeping count is difficult or distracting, you can get them to name as many things as they can see/hear/smell/touch. Children often learn by example, so let your child witness you practising these techniques to manage anxiety in your own life.
• Establish Routines: Creating regular routines for meals, bedtime, and daily activities, provides a sense of stability and security.
• Encourage Independence: Avoidance perpetuates the cycle of anxiety. Where possible, encourage your child to gradually face their anxieties and develop independence. Help them build resilience by praising their efforts and successes, no matter how small.

If your child's anxiety is significantly impacting their daily life, or perhaps, you're struggling to cope with your own anxiety and supporting your child concurrently, don't hesitate to seek professional help. A counsellor or therapist can provide guidance and strategies tailored to your unique needs and circumstances. Parenting is a journey, and we all experience stumbles along the way. Be patient with yourself and your child, and celebrate the progress you make together!

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