Anxiety is one of the most common mental health concerns for children and adults. Many children experience fears and worries and may feel sadness.
Many of these feelings are a normal part of growing up. However, if your child’s anxiety starts affecting their function or the problem becomes permanent, they may need to get some help.
What types of anxiety are common in children?
- Social anxiety: Strong fears of social situations; Avoid social gatherings, feel very anxious and have low confidence in front of a group, and fear being judged badly.
- Separation anxiety: A panic reaction when being parted from a parent/ therapist/ or close friend; Fear that something bad will happen to them or feeling insecure about being alone.
- Phobias: Uncontrollable, irrational, and lasting fear of a certain object, situation, or activity. Such as dogs, dentists, or insects, among others.
- General anxiety: Being over-worried and even obsessed about all sorts of things that happen regularly and shouldn’t trigger such a reaction; being worried about the future and fearing bad things.
Anxiety can manifest as increased anxiety, low self-confidence, and sadness. But can also be expressed in anger and outbursts of rage. They may also have difficulty sleeping continuously, experience bad dreams, and even have physical symptoms like headaches, abdominal pain, and fatigue. Some anxious children keep their worries to themselves, and thus, the cause for the symptoms can be missed.
It is important to say that this condition is not permanent, and as parents, we can improve and even eliminate cases of anxiety in children.
Here are seven things you can do to help your child reduce anxiety:
Don’t avoid things just because they make a child anxious: Talk to your child about their worries and anxiety. It’s important to help them find solutions. For example, if your child has difficulty sleeping outside, not going to sleep outside feels better in the short term, but it reinforces the anxiety over the long run. Therefore, it is best to provide the child with tools that will allow him to conduct himself in anxiety and to find ways that will allow him to fall asleep more easily outside the home. It is important to listen to your child and find a suitable solution.
Gradual exposure to fear: Gradual exposure allows the child to gain confidence in front of anxiety and increases a sense of competence. For example, if the child is anxious to talk in front of people, you can tell them to ask for the bill in a restaurant, next time, they can ask for the drinks, and after a certain time, they may feel comfortable enough to place the order for the whole table. It is a gradual process, not to press the child and encourage him when he succeeds.
Give expression to his feelings: Avoiding talking about the condition can increase anxiety, which will be manifested. It’s important to talk about your child’s feelings and let him feel ok and normal even if he/she has personal challenges. be empathetic yet strengthen your children’s sense of competence. The message should be: “I know you’re scared, and it’s okay, and I’m here, and I’m going to help you get through it.”
Be a model for your child of confidence: Children are affected by anxiety that radiates from the parents, so try to convey self-confidence in your words, body language, and behaviors towards others and the child. He/She can recognize a sense of strength.
Don’t ask leading questions: Ask your child to talk about their feelings, but try not to ask leading questions. For example: “Are you anxious about the trip tomorrow?” “What are you worried about when you think of the trip?” To avoid feeding the cycle of anxiety, just ask open-ended questions: “How are you feeling about the trip tomorrow?”
Practice Meditation and Guided imagery: Teaching children to focus on their breath and other calming techniques can give them the tools to come back to a calm, present state. Guided imagery can help with your child’s anxiety by allowing him to manage negative emotions. It can also help visualize positive outcomes in various social and demanding situations. Rather than imagining the worst, guided imagery gives your child a chance to experience the best possible outcome before entering a situation.
Improve Self-confidence: The way your child feels about himself and his self-esteem impacts his happiness level and can help your child handle his anxiety. For example, if your child trusts his/her ability to handle what comes, you will be more likely to see difficult situations as a challenge instead of as a threat; conversely, if your child doesn’t trust his/her ability to handle things, he/she will be more likely to see new situations as threatening and stress-provoking. “Self-efficacy” is the feeling that your child is capable and resourceful, which can contribute to self-esteem and stress management.
There are several ways to deal with anxiety, find the most appropriate ways, and show your children that you are here for them. Be patient; It is a process that requires time and effort.