Effective At-Home Anxiety Treatments for Kids: Strategies for Parents
Tips on helping your child with anxiety
Anxiety in children can be challenging for both kids and parents. When your child experiences anxiety, it’s natural to want to comfort them and offer reassurance. However, you might be unintentionally making their worries bigger by giving too much attention to them. The more we focus on a child’s anxiety, the more it can grow. But don’t worry! In this blog post, we’ll explore effective at-home anxiety treatments for kids, including strategies that help them manage their emotions without reinforcing their fears.
By using creative techniques and empowering children to take control of their anxiety, you can help them build resilience and confidence.
Understanding Children’s Anxiety: Why Less Attention Can Help
Anxiety often feels like a monster that gets bigger the more you talk about it. When children feel anxious, their worries can spiral out of control, especially if they get too much attention. Rather than comforting them by focusing on the details of their fears, it’s more effective to acknowledge the anxiety in a fun, lighthearted way.
One useful metaphor is the “worry bug” or “worry bully.” This idea comes from a great book called What to do when you worry too much, a kids guide to anxiety. Explain to your child that everyone has a worry bug that can bother them from time to time. Rather than dwelling on the worry, make a game out of it. Have a little fun by pretending to stomp on the floor to squash the “worry bug” and even run around to chase it away. This shifts the focus from the anxiety to a fun and active solution, helping your child feel more empowered.
How to Help Your Child Manage Their Anxiety: Bedtime Routines that Work
Anxiety tends to peak at night when children are settling down for bed. This is when many kids feel most vulnerable, so having a calming bedtime routine is crucial. The key is to keep the routine consistent and predictable.
After following your usual bedtime steps—storytime, cuddles, and kisses—leave the room promptly. It’s important to reinforce the rule that it’s time to stay in bed. If your child gets up, simply walk them back to bed without engaging in a long conversation. A brief reminder like, “The rule is to stay in bed, Sweetie,” and a quick kiss will suffice. Avoid repeating the entire bedtime routine, as this could reinforce anxious behaviors.
If your child mentions their worries, encourage them to talk to a stuffed animal, like a “Teddy Bear,” about the “worry bug.” Suggest that they brush off the worry bug from Teddy’s shoulder to reassure them that their anxiety is something they can control. Be firm but gentle, and avoid going back into the room if your child calls for you. Instead, call out from another room with a playful line like, “Worry bug, leave my child alone!”
Self-Empowerment and Using Metaphors for Anxiety Management
One creative and effective technique for older children (6 years and up) is using metaphors that help them feel in control of their emotions. A helpful metaphor suggested by the parent of one of my patients for managing anxiety is the “handlebars of a bicycle.” Explain to your child that they’re the one holding the handlebars of their emotional bike. If they let go, their anxiety can take them in any direction. But by holding onto the handlebars, they can steer their way through difficult emotions.
Whenever your child feels overwhelmed, you can remind them by saying, “Handlebars, buddy!” This gentle prompt reinforces the idea that they have control over their anxiety. It empowers them to recognize that they’re not helpless against their fears, and it helps them regain a sense of control.
Supplements for Reducing Anxiety in Older Children
For children aged 6 and older, certain supplements may support their emotional well-being and help calm anxiety. Magnesium, when paired with calcium, can be especially effective. The adult dose is typically 300-400 mg of magnesium per day, but children aged 6 could take a smaller dose (around half).
Another supplement to consider is 5-HTP, which is a precursor to serotonin, a neurotransmitter that helps regulate mood and anxiety. A daily dose of 50 mg may help alleviate anxiety. However, it’s important to consult your child’s healthcare provider before introducing any supplements to their routine to ensure they are safe and appropriate.
Daily Practices to Lower Anxiety and Improve Emotional Resilience
In addition to the strategies mentioned above, there are several daily practices that can help lower a child’s baseline anxiety. Incorporating these practices into your child’s routine can promote emotional well-being and resilience. Here are some simple and effective tips:
- Dance and Sing: Engaging in physical activities like dancing and singing can help release built-up tension. Encourage your child to move around and express themselves through music and movement. It’s a great way to lift their mood and reduce stress.
- Spend Time in Nature: Nature has a calming and grounding effect. Whether it’s a walk in the park or a hike in the woods, time spent outdoors can help your child feel more centered and relaxed.
- Engage in Prayer or Mindfulness: A spiritual practice, such as prayer or mindfulness exercises, can help your child quiet their mind and gain a sense of peace. Guided meditations or deep breathing exercises are also effective ways to promote relaxation.
- Volunteer: Helping others fosters feelings of gratitude and purpose. Volunteering can be a wonderful way for your child to develop a positive outlook and connect with others.
- Physical Activity: Regular physical activity helps the body release endorphins, which can reduce stress and improve mood. Whether it’s through sports, running, or simply playing outside, encouraging your child to stay active can be beneficial for their mental health.
- Supplements like SAM-e and CBD: SAM-e (200 mg per day) and CBD oil (such as Charlotte’s Web or Koi) are natural remedies that may have calming effects. However, always consult with your healthcare provider before using supplements for your child.
- Medication and Other Options: In some cases, medications like Prozac may be prescribed to help manage more severe anxiety. It’s always important to discuss treatment options with a healthcare professional. Devices like the Truvaga vagal nerve stimulator can also be used for calming, and it may provide relief during moments of panic.
Conclusion: Empowering Your Child to Manage Anxiety
Helping your child manage anxiety at home involves a combination of compassion, boundaries, and practical strategies. By using metaphors like the “worry bug” and reinforcing calming routines, you can help your child understand that anxiety doesn’t need to control them. Offering gentle guidance, empowering them with the “handlebars” metaphor, and incorporating healthy habits like physical activity, supplements, and mindfulness can further support their emotional resilience.
If your child is struggling with anxiety, remember that consistency is key. With patience and the right tools, your child can build the skills needed to face anxiety and move through it with confidence.
Frequently Asked Questions About Managing Anxiety in Children
Q: What are some natural remedies for anxiety in children?
A: Some natural remedies for anxiety in children include practicing mindfulness, physical activity, spending time in nature, using calming supplements like magnesium, and creating a predictable bedtime routine.
Q: How can I help my child sleep better if they’re anxious?
A: A consistent bedtime routine that includes soothing activities like reading, cuddling, and talking about the “worry bug” can help reduce nighttime anxiety. Make sure to reinforce the rule that they should stay in bed after lights out.
Q: What’s the best way to talk to kids about anxiety?
A: Use metaphors that allow your child to externalize their anxiety, like the “worry bug” or “handlebars of a bike.” Encourage them to take control of their emotions in a playful and empowering way.
