Anxiety in Children & Adolescents

What is Anxiety?

Anxiety is a feeling of worry, nervousness, or fear that everyone experiences sometimes. It is a normal reaction to stressful situations like taking a test, speaking in front of the class, or starting a new school. However, when these feelings happen too often or are too strong, they can interfere with a child's daily life. This is when it might be an anxiety disorder, which needs attention and care.

Famous People Who Have Anxiety

Understanding the Diagnosis

Treating Anxiety in Children & Adolescents

Taking Medications for Anxiety

Parent Guide: Supporting Your Child with

Anxiety

Parenting an anxious child can be challenging, but with the right strategies and support, you can help your child manage their anxiety effectively. Here are some practical tips to support your child in overcoming their fears and building resilience. Remember, small steps lead to big changes, and your support makes all the difference.

Creating a Supportive & Nurturing Environment

• • Maintain Open Communication with Your Child: It’s essential to create a safe space where your children feel comfortable sharing their thoughts and feelings without fear of judgment. Encourage them to express their emotions, helping them understand that talking about feelings is a normal and healthy part of life. By actively listening and validating their emotions, you build a stronger bond with your children, enhancing their overall mental and emotional wellbeing. 
    
    
  • Show Empathy and Understanding: Comforting a child who is upset or stressed involves acknowledging their emotions and showing compassion. Even if you don’t agree with their perspective, validating their feelings reassures them that it’s okay to experience a range of emotions. This approach builds trust, strengthens your relationship, and creates a safe space for them to express themselves.
    
    
  • Establish Structure & Routines: Predictable routines are crucial for children’s development. Consistent daily activities like meals, homework, and bedtime provide a sense of security and stability, promoting their emotional wellbeing. Regular routines make it easier for children to adapt to changes and transitions.
    
    
  • Structured Homework Time: Set a specific time each day for homework or studying. Consistent study times help establish good habits and reduce procrastination.
    
    
  • Offer Praise & Rewards: Celebrate your child's successes. Focus on praising the effort, not just the outcome. Review our guide “Using Praise: A Positive Parenting Skill” to learn how to use praise effectively to encourage positive behavior in children. Reward your child's efforts to face anxiety-producing situations. Focus on rewarding the effort, not the outcome.

Encourage Healthy Habits 

• • Promote Physical Activity: Physical activity is essential for maintaining good mental health, improving cognitive function, and enhancing sleep quality. Incorporate physical activity into their daily routines to boost their overall quality of life.
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  • Ensure Balanced Nutrition: A balanced diet is vital for your child’s physical and emotional health. Ensure they consume a variety of foods from all food groups to avoid mood, sleep, and behavioral disturbances.
    
    
  • Prioritize Good Sleep: Adequate sleep is crucial for emotional wellbeing. Children under 12 need 10-13 hours of sleep, while teenagers need 8-10 hours. Teach your child to prioritize good sleep habits for overall health and wellness.

Nourishing Social-Emotional Development

• • Teach Emotional Awareness: Help your child recognize and talk about their emotions. Activities like reading books on emotions or using picture cards with different facial expressions can be effective. Discussing scenarios and asking how they would feel in various situations can develop their emotional intelligence.
    
    
  • Develop Social Skills: Model positive social interactions to teach your child skills like listening, sharing, and cooperating. Encourage participation in community activities like team sports or volunteer work to practice these skills and learn effective communication.

Teaching Coping Strategies

• • Use and Create New Coping Skills: Teach your child to recognize and change negative thoughts with our “DIY Guide for Kids: How to Learn and Practice CBT Skills for Treatment of Anxiety.” Help them manage emotions, develop healthy coping strategies, and build better relationships by referring to our “DIY Guide for Kids: Learn & Practice DBT Skills.” Encourage them to use these coping skills whenever they feel stressed.
    
    
  • Discourage Avoidance: Do not permit or reinforce avoidance of difficult situations, as this reinforces anxiety. Support your child in gradually facing their fears. Review our DIY Guide for Kids: How to Learn and Practice CBT Skills for Treatment of Anxiety to help them face the things that make them anxious until they become less scary.
    
    
  • Limit Reassurance: Demonstrate positive coping and problem-solving strategies in your own life. Let your child see how you handle challenges effectively. By witnessing your approach, your child learns valuable problem-solving techniques and gains confidence in their ability to manage their own challenges.
    
    
  • Teach Relaxation Practices: Introduce relaxation techniques like deep breathing, progressive muscle relaxation, or mindfulness to help manage stress. Encourage regular practice to make these techniques a familiar part of their emotional management toolkit.
    
    
  • Promote Creative Outlets: Encourage activities like drawing, writing, or playing music to help children express emotions and relieve stress. Creative outlets can boost self-esteem, foster social connections, and provide a sense of control over their emotions.
    
    
  • Model Emotional Regulation: Children learn by observing their parents. Show them how to manage emotions calmly and resiliently. Your reactions to challenging situations serve as a model for them to cope with their own emotions.

Teaching Life Skills 

• • Teach Responsible Decision Making: Guide your child in making thoughtful, well-informed decisions. Discuss potential consequences of various choices and encourage critical thinking about how their decisions affect themselves and others. Visual aids, like drawing or writing outcomes, can help them understand the impact. This approach fosters responsibility and accountability.
    
    
  • Help with Problem Solving: Support your child in developing coping strategies and problem-solving ideas. Brainstorm solutions together and discuss the pros and cons of each option. Encourage gradual independence by providing less assistance over time, boosting their confidence and self-reliance.
    
    
  • Model Problem Solving: Demonstrate positive coping and problem-solving strategies in your own life. Let your child see how you handle challenges effectively. By witnessing your approach, your child learns valuable problem-solving techniques and gains confidence in their ability to manage their own challenges.

Managing Your Child’s Behavior Effectively

• • Set Up Rules and Consequences: Establish clear rules and consequences for behavior in advance to prevent arguments and ensure everyone knows what to expect. Pick your battles by focusing on the most important areas where structure is needed. Use natural or logical consequences that match the behavior. For example, if a child leaves their bike outside overnight, they lose bike privileges for a set period. For more tips on encouraging positive behaviors and reducing undesired ones, review our “Parent's Guide to Creating a Behavior Modification Plan.”
    
    
  • Be Consistent with Behavior Management: Consistency is key in behavior management. Provide rewards and consequences promptly to ensure they are effective. It’s important that all caretakers are on the same page, setting rules and disciplining in a unified manner to avoid confusion and reinforce expectations.

Teaching Coping Strategies

• • Teach Relaxation Practices: Introduce relaxation techniques like deep breathing, progressive muscle relaxation, or mindfulness to help manage stress. Encourage regular practice to make these techniques a familiar part of their emotional management toolkit.
    
    
  • Promote Creative Outlets: Encourage activities like drawing, writing, or playing music to help children express emotions and relieve stress. Creative outlets can boost self-esteem, foster social connections, and provide a sense of control over their emotions.
    
    
  • Model Emotional Regulation: Children learn by observing their parents. Show them how to manage emotions calmly and resiliently. Your reactions to challenging situations serve as a model for them to cope with their own emotions.

Monitoring Your Child’s Mental Health

• • Stay Informed About Mental Health: Educate yourself about anxiety in children to recognize early warning signs and provide timely support. Review our guide “Understanding Your Child's Thinking Errors: A Guide for Parents” to learn about the common thinking errors associated with anxiety.
    
    
  • Conduct Regular Check-Ins: Regularly check in with your child about their feelings. This helps them feel safe expressing emotions and allows you to monitor any changes in their mental health.
    
    
  • Observe Behavior Changes: Pay close attention to shifts in mood, behavior, sleep patterns, and interests. If you notice any concerning changes, don't hesitate to seek professional help.

Working with Your Child’s Support System

• • Engage with Educators: Build relationships with your child’s educators to stay informed about any issues. Regular check-ins can help identify struggles early and provide opportunities for intervention.
    
    
  • Advocate for Your Child’s Needs: If your child’s provider suggests school accommodations, be proactive in ensuring these needs are met.
    
    
  • Seek Professional Guidance: If you notice worrying changes in your child’s behavior, learning or mood, seek guidance from mental health professionals. Early intervention is crucial in addressing mental health concerns and supporting your child’s wellbeing.

Self-Care for Parents

• • Maintain Your Mental Health: Recognize the impact of your child’s depression on your own well-being. Engage in self-care activities like meditation, yoga, and maintaining social connections. Seek counseling if needed to manage your own emotional health.

By implementing these strategies, you can effectively support your child through their challenges with Anxiety, while also taking care of your own mental health needs.

Common questions you may have as a Parent

Have more questions? Check our FAQ section

Resources

In Case of an Emergency or Mental Health Crisis

A mental health emergency occurs when your child's behavior poses a danger to A mental health emergency happens when your child's behavior poses a danger to themselves or others, or when they cannot care for themselves and function normally. Signs of a mental health emergency include thoughts of suicide, severe emotional distress, or a mental health or substance use crisis. In these situations, it's crucial to know who to contact for immediate help.

Here are some essential emergency contacts:

By having these resources readily available, you can act quickly and effectively during a mental health crisis, ensuring the safety and well-being of your child.

Other Resources