Home-based Anxiety Management For Kids

11 Jan 2022
Create a calming home environment with strategies for managing anxiety in kids, from structured routines to relaxation techniques.

Understanding Childhood Anxiety

Childhood anxiety is a complex issue that affects many young children. As a parent, understanding the impact of anxiety on your child, as well as recognizing its signs and symptoms, is the first step in providing effective home-based anxiety management for kids.

Impact of Anxiety on Children

Anxiety can significantly affect a child's behavior, sleep patterns, academic performance, and relationships with loved ones. This impact can be severe, requiring immediate attention and care. Children with conditions such as attention deficit hyperactivity disorder (ADHD) and autistic spectrum disorders are more likely to experience anxiety-related problems [1].

Moreover, children can develop anxiety after exposure to stressful events. In some cases, children may pick up anxious behaviors from being around anxious people. Having a close family member with anxiety may increase a child's likelihood of experiencing anxiety [1].

Signs and Symptoms of Childhood Anxiety

Recognizing the signs and symptoms of childhood anxiety is crucial for early intervention and effective management. Symptoms of anxiety can vary depending on the specific anxiety disorder.

For example, children with Generalized Anxiety Disorder (GAD) often worry about various things almost every day. This pervasive worry can affect their ability to focus in school, relax, have fun, eat well, or fall asleep at night. Consequently, children with GAD might miss many days of school due to feeling sick, afraid, or tired [2].

On the other hand, children with Separation Anxiety Disorder exhibit extreme anxiety about being away from their parent or home. This anxiety can manifest as trouble falling asleep, avoiding activities without their parent, and missing many days of school [2].

Being aware of these signs and symptoms is essential for parents to provide the necessary support and implement effective home-based anxiety management strategies for their children. Remember that professional help is always available, and it's crucial to seek it when needed to ensure the well-being of your child.

Creating a Supportive Environment

Creating a supportive environment for children with anxiety is crucial in managing their symptoms and fostering their overall well-being. This involves establishing routines, creating safe spaces, teaching relaxation techniques, and modeling calm behavior.

Establishing Routines

Routine can provide a sense of predictability and stability for anxious children. Creating a daily routine that includes time for schoolwork, playtime, meals, and rest can help alleviate feelings of anxiety. Stick to this routine as much as possible, but also be flexible when needed. This level of structure can significantly contribute to home-based anxiety management for kids.

Creating Safe Spaces

Creating a safe space within the home can provide a haven for children experiencing anxiety. This space should include comfort items such as a favorite stuffed animal, a cozy blanket, or a calming scent. Encourage your child to use the safe space whenever they feel overwhelmed or anxious. This simple step can make a significant difference in their comfort and security at home.

Teaching Relaxation Techniques

Teaching relaxation techniques is another effective strategy in managing anxiety in children. Techniques such as deep breathing exercises, progressive muscle relaxation, or guided imagery can be beneficial. Practice these techniques with your child and encourage them to use them whenever they feel anxious. Notably, Save the Children offers relaxation techniques for kids as part of their global Healing and Education through the Arts (HEART) program.

Modeling Calm Behavior

Lastly, modeling calm behavior can significantly impact a child's ability to manage anxiety. As a parent, effectively managing your own stress levels sets a positive example for your child. Taking breaks when needed, practicing self-care, and prioritizing your mental health helps to create a calm and supportive environment for your child.

These four strategies are key in creating a supportive home environment for children with anxiety. By implementing these methods, parents can play a significant role in managing their child's anxiety at home.

Home-Based Anxiety Management Techniques

A home can be a sanctuary for children dealing with anxiety, providing a safe and calming environment where they can practice various anxiety management techniques. In this section, we delve into the different home-based activities and exercises that can help alleviate anxiety symptoms in kids.

Relaxation Activities for Kids

Relaxation activities are a fun and effective way to help children manage their anxiety. Save the Children offers several relaxation techniques as part of their global Healing and Education through the Arts (HEART) program. These techniques, aimed at releasing muscle tension and promoting relaxation, include the following:

  • Flower and Candle
  • Lemon
  • Lazy Cat
  • Feather/Statue
  • Stress Balls
  • Turtle

Each exercise employs imaginative play and physical movements to encourage children to focus on the present moment and detach from their worries.

Breathing Exercises for Stress Relief

Breathing exercises serve as a powerful tool in managing stress and anxiety. One popular method is belly breathing, also known as abdominal or diaphragmatic breathing. According to Verywell Mind, practicing belly breathing for 20 to 30 minutes each day can reduce stress and anxiety. This technique encourages deeper breaths, which can slow the heart rate and stabilize blood pressure, creating a calming effect.

Guided Imagery and Visualization

Guided imagery and visualization are other effective methods for managing anxiety. These techniques involve creating calming or peaceful images in the mind, which can help distract children from their anxious thoughts. Parents can guide their children through a visualization exercise, such as imagining a peaceful beach or a serene forest. Regular practice can help children use these techniques independently when they feel anxious.

Energy Therapy for Anxiety

Energy therapy is an alternative approach to managing anxiety. It involves gentle touch or hand movements to redirect energy currents within the body. This method has been found to promote healing, relaxation, and reduced anxiety in children. Energy therapy empowers children to feel more in control of their well-being and can be used alongside standard medical treatments for anxiety and pain.

The key to successful home-based anxiety management for kids is consistency and patience. It's important for parents to guide their children through these techniques, providing a supportive and understanding environment. With time, these practices can become a routine part of a child's life, equipping them with the tools they need to manage their anxiety in a healthy way.

Professional Support and Treatment

While creating a supportive environment at home is essential for managing anxiety in children, expert guidance and professional treatment can also play an instrumental role in this process. These treatments can include cognitive behavioral therapy (CBT), mental health services, internet-based interventions, and parent-training programs for anxiety.

Cognitive Behavioral Therapy (CBT)

CBT is an evidence-based approach to managing anxious responses and has been shown to be effective for all ages. The "CBT for the Family" course, specifically designed for families with children between 5 and 12 years of age showing signs of anxiety, consists of 9 online video classes covering topics such as feelings, sensations in the body, thoughts, mindfulness & relaxation, behaviors, planning, trying, celebrating together, and reviewing skills learned.

The course also includes a family workbook, access to bonus materials, and an optional support call with the course creator, Karen Peters. There is also a version of the "CBT for the Family" course designed for classroom settings, allowing educators to purchase the full course curriculum for classroom use.

Seeking Help from Mental Health Services

Accessing mental health services can provide invaluable support for children with anxiety and their parents. These services can offer diagnostic evaluations, treatment plans, and ongoing support to help manage and mitigate anxiety symptoms. It's important to seek help from professionals who specialize in pediatric anxiety disorders, as they are best equipped to understand the unique challenges and treatment needs of children with anxiety.

Internet-Based Interventions

With the advent of technology, internet-based interventions have emerged as a convenient and effective means of providing anxiety treatment services. These interventions can include online therapy sessions, cognitive-behavioral therapy programs, and tools to monitor and manage anxiety symptoms. These resources can be particularly beneficial for families living in areas with limited access to in-person mental health services.

Parent-Training Programs for Anxiety

Parent-training programs can provide parents with the skills and knowledge necessary to support their anxious children effectively. These programs typically cover a range of topics, including recognizing and understanding anxiety, developing effective coping strategies, and facilitating a supportive and understanding environment at home. By participating in these programs, parents can become better equipped to help their children navigate the challenges of anxiety.

In addition to these treatments, it's crucial to remember that every child is unique, and what works best for one child might not work as well for another. Therefore, treatments should be tailored to the individual child's needs, taking into account their specific symptoms, age, and overall mental and physical health. Always consult with a healthcare professional or a mental health expert when seeking treatment for a child's anxiety.

Physical Activity and Anxiety

Physical activity plays a crucial role in managing anxiety, especially in children. It's more than just a way to burn off energy; it can also provide a significant boost to a child's mental health. Let's delve into why exercise is important for anxiety, how aerobic activities can offer relief, and the overall benefits of physical activity for mental health.

Importance of Exercise for Anxiety

People with anxiety, including children, tend to be more sedentary and engage in less intense forms of physical activity. This lack of physical activity can exacerbate health problems, including diabetes and cardiovascular diseases. Furthermore, as per a US Census Report from 2012, over 13% of youth require services for anxiety.

In contrast, a recent meta-analysis found that people with anxiety disorders who reported high-level physical activity were better protected against developing anxiety symptoms compared to those with low physical activity levels. This research suggests that more exercise is better when it comes to treating anxiety, highlighting the importance of incorporating regular physical activity into a home-based anxiety management for kids.

Aerobic Exercise for Stress Relief

Aerobic exercise, such as a simple bike ride, dance class, or brisk walk, can be a powerful tool for those suffering from chronic anxiety. These activities can help individuals feeling nervous about upcoming events like tests or presentations by releasing endorphins, the body's natural mood boosters.

Furthermore, some research indicates that just a single bout of exercise can help ease anxiety when it occurs. The type of exercise chosen may not significantly impact the effectiveness, as various activities from tai chi to high-intensity interval training have shown to be beneficial.

Benefits of Physical Activity for Mental Health

Physical activity has been demonstrated to have a positive impact on mental health, helping to reduce anxiety and improve mood. Exercise encourages the brain to release chemicals that make you feel happier and more relaxed. It also provides a distraction from worrying thoughts, allowing a moment of respite from anxiety.

Incorporating physical activity into a child's daily routine can offer numerous benefits, including improved sleep, increased self-esteem, and a greater capacity to cope with stress. As part of a comprehensive approach to home-based anxiety management for kids, regular exercise can go a long way in supporting a child's mental health and wellbeing.

Overall, physical activity is an important component of managing childhood anxiety at home. It offers a natural and effective method for reducing anxiety symptoms and improving overall mental health, making it a key part of any strategy for managing anxiety in children.

Understanding Different Anxiety Disorders

In the process of managing anxiety in children at home, understanding the different types of anxiety disorders is crucial. These disorders often manifest in different ways and may require different home-based management techniques. Among the common types of anxiety disorders in kids are Generalized Anxiety Disorder (GAD), Separation Anxiety Disorder, Social Phobia, and Panic Disorder.

Generalized Anxiety Disorder (GAD)

Generalized Anxiety Disorder (GAD) is an anxiety disorder characterized by excessive and uncontrolled worry about various aspects of life. Children with GAD worry almost every day about different things, which can affect their ability to focus in school, relax, have fun, eat well, or fall asleep at night. This can lead to them missing many days of school due to feeling sick, afraid, or tired [2].

Separation Anxiety Disorder

Separation Anxiety Disorder is characterized by intense fear or anxiety about being away from a parent or home. It can lead to symptoms such as trouble falling asleep, avoiding activities without their parent, and missing many days of school. This condition significantly disrupts a child's normal activities and hampers their social and academic development.

Social Phobia (Social Anxiety Disorder)

Social Phobia, also known as Social Anxiety Disorder, causes extreme fear about what others will think or say in social situations. Kids and teens with this disorder often avoid school or friends, feel sick or tired before or during school, and experience physical symptoms such as a racing heart, shortness of breath, and feeling jumpy [2].

Panic Disorder

Panic Disorder results in sudden anxiety attacks with overwhelming physical symptoms. These symptoms can include trembling, a racing heart rate, and shortness of breath. It's more commonly seen in teens than kids. Children with Panic Disorder may experience moments of intense fear or discomfort that reach a peak within minutes, often resulting in feelings of impending doom or a need to escape.

Understanding these disorders and their symptoms can help parents identify when their child may be struggling with anxiety. With this knowledge, parents can implement effective home-based anxiety management techniques and seek appropriate professional support when needed. Cognitive behavioral therapy (CBT) is a common treatment for anxiety disorders in kids, helping them learn to manage worry, fear, and anxiety by understanding how their thoughts and actions affect their feelings. In some cases, medication may also be used [2].


[1]: https://www.nhs.uk/mental-health/children-and-young-adults/advice-for-parents/anxiety-disorders-in-children/

[2]: https://kidshealth.org/en/parents/anxiety-disorders.html

[3]: https://www.truereflectionsmhs.com/blog/supporting-anxious-children-home-environment

[4]: https://www.savethechildren.org/us/charity-stories/easy-at-home-relaxation-activities-to-help-calm-kids

[5]: https://kidshealth.org/en/parents/relaxation.html

[6]: https://www.my.thrive-life.ca/cbtforthefamily-course

[7]: https://www.health.harvard.edu/blog/can-exercise-help-treat-anxiety-2019102418096

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