1. TEACH THEM ALL PEOPLE EXPERIENCE WORRY:

Worrying is normal. And it can even help us in some situations! Anxiety is around to protect us from danger. Knowing that others feel similar sometimes and that your child is not alone can immediately lessen anxious feelings.

2. TEACH THE PHYSICAL SYMPTOMS:

We often think worry is only mental, but it often manifests into physical symptoms. These are stress hormones that are produced when our bodies are prepared to fight or run from danger. Our heart rate increases, our breathing changes, we can experience nausea, headaches, and/or sweaty palms. All of these symptoms can feel pretty scary, but by learning that it’s normal, and most importantly that it will pass, will immediately help them feel calmer the next time anxiety strikes.

3. IDENTIFY TRIGGERS:

Anxiety creeps up on all of us in different ways. What bothers one, might not bother another. Work together to come up with situations where these feelings creep in. Then, ensure your child understands their triggers so they can keep an eye out for those nagging feelings.

4. TEACH THEM THAT OUR THOUGHTS CAN BE UNTRUE:

Much of what our minds tell us is simply untrue. This can be a life changing fact for your litter person. Help them recognize that these distortions, exaggerations, and negative thoughts are not true. We can help them catch them, breathe them down and replace them with helpful, supportive thoughts. Check out our Sneaky Thoughts Interactive lesson by clicking here.

5. NAME YOUR WORRY, THEN TALK TO IT (SELF-TALK IS A POWERFUL TOOL!):

This is a popular technique to personalize your worry. Giving worry a name allows your child to feel like they have some control. It gives a face and a name to a powerful, invisible force within them. You can even have your child talk to their worry, they might say something along the lines of: “Beat it Mr. Worry Bully, there is no room for you here!”

6. WRITE IT OUT. THEN THROW IT OUT:

Studies have found that by people actually writing their worries down, then throwing out the paper their worries were written on helped them to discard the distressing mental thought. Or stuff them in a worry box, worry monster or send them on their way via a paper airplane. Whatever works for you!

7. JOURNAL:

Researchers at Harvard found that journaling about a stressful event for 15 minutes for 4 consecutive days can lessen the anxiety you feel.Don’t be surprised if initially your person feels more anxiety, but rest assured, this popular cognitive therapy works wonders at helping confront the situation and thoughts around it. It will help to calm an anxious child. Check out this incredible journaling resource: The Big Life Journal for Kids.

8. SCHEDULE WORRY TIME:

You might think this one is silly- but I promise you it's not! Carve out some time in your schedule to worry. Have you ever heard the saying, “I can’t think about that now, I’ll think about that tomorrow”? Well, this phrase is relevant for kids too. I’d suggest setting aside 10 minutes per day to worry. Try to keep things consistent and choose the same time and place for your worries. Make sure you have your journal handy. When your allotted worry time is up, say good-bye to the worry, drop the journal and worries in your box and carry on with your day.

9. NAME YOUR EMOTIONS:

Putting our feelings into words has a therapeutic effect on the brain. Studies have shown that the amygdala is less active when a feeling is labeled. Naming emotions also takes the power of the emotion away. You can even put a fun variation on naming your emotions and teach your child to relate to their feelings and emotions like a weather system. This can help your child from reacting.Sunny = happy, Stormy = angry, wintery = lonely, rainy = sad. Be creative and create new variations.

10. CREATE A SAFE SPACE:

Have you ever considered creating a calm down corner? This is a genius way to give your child a safe space right at home. Check out this step by step guide by clicking here.

11. TEACH BREATHING EXERCISES:

Breathing is so important to calm an anxious child. There are so many fun ways to teach your little one how to breathe to slow down their heart rate. Check out the links listed on our Coping Skills Toolbox page.

11. GIVE YOURSELF OR SOMEONE ELSE A HUG:

Physical touch releases oxytocin, a feel-good hormone, and reduces the stress hormone in the body. Have your child squeeze her/his body. The longer the better!

12. TEACH PROGRESSIVE MUSCLE RELAXATION:

Ask your child to go through each muscle group in their bodies, shoulders, chest, stomach, arms, thighs, calves and feet, have them tense each of these muscle groups for 4 seconds, then relax.

13. TRY AN IMAGERY RELAXATION EXERCISE:

Paint a picture of a calming place in your mind. Try to imagine every little detail. Sight, sound, touch, smell, and taste.If your child loves the beach you might encourage them to paint this picture in their minds:

Sight: Imagine the rolling green-blue waves.

Sounds: You can hear the waves crashing into the shore.

Touch: The sun feels warm, the sand is soft between your toes, wind is blowing on your face.

Smell: You can smell the fresh ocean air.

Taste: You are sipping on a cool drink.

14. DRAW AND DISTRACT YOUR MIND & BODY:

When thoughts are overtaking your mind, try drawing. It’s harder to feel anxious when you are concentrating on a task such as drawing.

15. LISTEN TO CALMING MUSIC:

It’s been said that music can calm a person incredibly effectively. In one study they are using music to calm patients in the operating room! Consider creating a calming playlist of songs.

16. TEACH ABOUT THINGS WE CAN CONTROL AND THINGS WE CAN’T CONTROL:

Many things in life are simply out of our control. When we teach these concepts, it will help them focus on things they can control instead of obsessing over things they can not. Consider creating a plan for action or a goal for the things we can control.

17. REASSURE YOUR PERSON THAT YOU ARE HERE FOR THEM:

Instead of telling your child that they are fine and everything is ok, try saying: “I am here; you are safe.” Anxiety has a way of making things look worse and feel scarier than when we are not feeling worried. These words can offer comfort and safety when your child is feeling out of control, especially if they are at the height of their worry.

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