Everyone experiences anxiety, including children. Worry and anxiety are part of our stress response. It can be helpful, but sometimes that anxiety can become too much. This post talks about the different types of anxiety, what it may look like for children and how to help children manage their anxiety in healthy ways. 

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What is anxiety?

Anxiety is a reaction to perceived threats. Any perceived threat can trigger our stress response. I talk more about this in my other post here.

There are many types of anxiety: social, general, separation, and phobia. A person can experience one or multiple types of anxiety. 

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Types of Anxiety

Generalized anxiety is classified as having excessive worry about a number of activities or situations. This excessive worry has to last for at least 6 months and happen more days than not. 

For a child to have generalized anxiety they need to show at least one of these symptoms:

• Restlessness
• Easily fatigued
• Difficulty concentrating
• Irritable
• Muscle tension
• Sleep difficulties

Separation Anxiety is described as extreme anxiety when separated from someone you are attached to. 

This can look like extreme distress when anticipating or experiencing separation from home or attachment figures, worrying about losing major attachment figures or possible harm to them. Can also look like refusal or reluctance to go out due to fear of separation.

This fear or anxiety can last at least 4 weeks in children.

Social Anxiety comes from an overwhelming anxious feeling while in social situations like in crowds or talking to someone. It can also be from a fear of being judged negatively or embarrassed. 

This anxiety can make it hard for children to make friends, go out to places with other people or even participate in new experiences. 

Just like the other types of anxiety, this must last at least six months or more. 

Managing Anxiety 

Healthy Vs Unhealthy Coping Skills

We all have ways of dealing with anxiety; some of them healthy and some of them unhealthy. Some examples of unhealthy coping skills include avoidance, self-harm, and substance use. For kids, the self-harm can be scratching themselves, skin-picking or nail-biting.

Healthy coping skills look like deep breathing, mindfulness, exercise, journaling and more. Anything that helps lessen the anxiety, without harming self or others,  can be considered a healthy coping skill.

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There are many ways to teach children proper deep breathing. The website, therapistaid.com has plenty of FREE worksheets that demonstrate how to show kids deep breathing. 

Rollercoaster breathing is one I show my patients a lot. It looks like this. 

Stress balls are also a good way to relieve some anxiety. You can purchase some here.

There are dozens of apps out there that can guide children and adults through mindfulness activities. 

Coloring is also a good way to relieve anxiety for some. I have a coloring book you can download here.

There are many healthy ways to manage anxiety. However, sometimes we need the additional help of a medical professional. Whether that is in the form of medication or a therapist, talk with your child’s pediatrician if you feel more help is needed.

CONCLUSION

There you have it! Strategies to help your kid(s) manage anxiety.

No matter what route your kid(s) decides to manage anxiety, make sure to encourage them to use their strategies. One of the obstacles I have found in working with children is that they don’t practice or use their identified coping strategies enough. Just like with learning any new skill, the more you practice the better you become.

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