Listen and Validate Feelings

Encourage your child to express their worries without judgment. Validating feeling help children  see situations more clearly. 

• Use phrases like:  I understand you're feeling worried. It's okay to feel this way

• Acknowledge their worries:  Let them know it’s okay to feel anxious or worried. Use phrases like, I see this is really bothering you. Let’s talk about it.

• Avoid dismissing their concerns with statements like Don’t worry, it’s nothing.

Encourage Them to Talk About Their Worries

• Ask open-ended questions: What’s the worst that could happen? How likely is it? What could you do if that happened?”

• - Writing or drawing their worries can also help them express their thoughts more clearly.

Help Them Challenge Their Thoughts 

Teach your child to:

1. Identify negative thoughts What are you afraid might happen?”

2. Question them Is this likely to happen? What has happened in the past?”

3. Replace them with balanced thoughts: Even if it’s scary, I can handle it

Teach Coping Skills

• Deep Breathing:  Practice belly breathing (inhale for 4 counts, hold for 4, exhale for 6).

• Grounding Techniques:  Use the 5-4-3-2-1 method (name 5 things you see, 4 you can touch, etc.).

• Positive Self-Talk: Teach them to reframe thoughts, e.g., I can handle this

Provide Structure

•  Maintain consistent routines to provide a sense of stability.

•  Prepare your child for transitions or new situations by explaining what to expect.

Encourage Problem-Solving

If the worry is about a specific situation (e.g., a test or making friends):

• Break the problem into smaller, manageable steps.

• Work together to find solutions or rehearse situations (e.g., role-play social scenarios).

 Encourage Gradual Exposure

Help them face fears in small steps. For example, if they're afraid of dogs, start by looking at pictures, then observing from a distance.

Limit Avoidance

Avoiding anxiety-provoking situations reinforces fear. Support your child in confronting fears, even if it’s uncomfortable at first.