Effective At-Home Anxiety Treatments for Kids: Strategies for Parents

February 1, 2025

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.

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Working with Kids who have ADHD

By Alexis Lieberman • February 19, 2025

A few days ago, I had the chance to meet with a young patient I’ve known since he was born. Now seven years old, he came in to talk about his recent ADHD diagnosis. It was a big moment for him, but also a reminder of how important it is to really understand and support kids with ADHD. ADHD Symptoms and School Challenges Like many kids with ADHD, he was super outgoing and not at all shy about talking to me. He opened up right away about his relationships with his teachers, classmates, and how school was going for him. It was clear he was doing okay—he wasn’t crying at school or yelling at his teachers, which showed he had a pretty good handle on his emotions and impulses. That’s something kids with ADHD often struggle with, so it was nice to see that he had some self-control. Of course, like many kids with ADHD, he had trouble staying seated for long periods of time. It’s a common issue since kids with ADHD often have lots of energy and a hard time focusing for long stretches. This kid really struggled with staying in one spot for too long, which is a big problem in traditional classrooms where kids are expected to sit still and pay attention for hours. Creative Solutions for ADHD Kids: Thinking Outside the Classroom That got me thinking—what if there was a different kind of school for kids with ADHD? I’ve always wondered if programs like apprenticeships, where kids learn to be a woodworker or blacksmith, might work better. These types of hands-on jobs involve a lot of movement and learning by doing, which seems like it might be a better fit for kids who need to move around to stay engaged. Traditional school can feel like a tough fit for kids with ADHD, who often need to move and get their energy out in order to stay focused. I’ve also seen this firsthand with my own child, who has ADHD. My child had a math teacher who figured out that kids with ADHD need to move in order to stay engaged. Instead of sitting still at desks, the teacher had them stand up and use hand gestures to show math concepts. For example, they’d cross their arms to show multiplication and hold their arms parallel to show the equals sign. It wasn’t just fun—it worked! It helped the kids focus and made math a lot more interactive. That teacher understood that keeping kids with ADHD engaged meant thinking outside the box, and it made a huge difference for my child and the other kids. The Importance of ADHD Accommodations in School For the boy I saw recently, things at school were going okay, but we talked about the fact that he’d need support to keep thriving. Luckily, he already has a 504 Plan in place, which provides him with some important accommodations at school. Not all teachers are great at handling kids with ADHD, and some may not understand how important it is for kids to have room to move and get their energy out. But with his 504 Plan, he’s allowed to stand up and move around in class, which will help a lot. This kind of flexibility makes a big difference in helping kids succeed. ADHD Medication: A Tool for Focus and Success We also talked about the possibility of trying some medication to help with his ADHD. This is a topic that often brings up questions from parents. Just the other day, a mom asked me if giving her child a pill to help with ADHD might teach the child to look for pills as a way to solve problems in the future. It’s a good question, and I totally understand her concern. But research actually shows that kids with ADHD who take medication are less likely to develop substance abuse problems later in life. It’s a counterintuitive finding, but it makes sense when you think about it. Medication for ADHD helps improve focus, self-control, and overall functioning, which can actually make it less likely for kids to engage in risky behaviors. When ADHD is left untreated, kids may have a harder time with impulse control and regulating their emotions, which can sometimes lead to problems down the road. So, medication is just one part of a bigger picture—a tool in the toolbox, along with other strategies like therapy, lifestyle changes, and support at school. The Difference Between Drugs and Medication for ADHD The day before I met with this boy, I saw another child with ADHD. He was just as chatty and full of ideas, and I could’ve easily spent more time talking to him about his thoughts and creative ideas. He had a really interesting way of explaining the difference between “taking drugs” and “taking medication.” He understood that drugs are bad for you, but he also got that medication, when prescribed properly, can help you manage things like ADHD. It was a great reminder of how these kids, despite their challenges, often have a clear understanding of the world around them and how things work. The Joy of Working with Kids with ADHD Taking care of kids with ADHD is something I really enjoy. They’re often so smart, creative, and full of life—it’s impossible not to appreciate the way they see the world. These kids can be wildly inventive, and their way of thinking is often fresh and exciting. As a doctor, it’s incredibly rewarding to be part of their journey and to see how they grow and learn. For me, the most important part of this work is being a part of their team as they grow and helping them find the tools and strategies they need to become their best selves. It’s not just about treating a diagnosis—it’s about supporting them as they discover who they are and what they’re capable of. Building Strong Connections with ADHD Kids and Their Families But it’s also about the connections. Getting to know each child, understanding their unique strengths and struggles, is what makes this work so fulfilling. It’s not just about the medical side of things—it’s about the relationship, the trust, and the shared moments that come with working closely with these kids. Every child brings something special to the table, and it’s a privilege to witness their growth and to be there for them every step of the way. Helping these kids succeed is full of joy, laughter, and meaningful moments, and I wouldn’t trade it for anything. Conclusion: Supporting Kids with ADHD to Reach Their Full Potential In the end, my goal is to help kids with ADHD become the best versions of themselves. With the right tools and strategies—whether through hands-on learning, classroom accommodations, therapy, or medication—we can help them manage their challenges and succeed in school and life. It’s a privilege to be part of their journey, and I’m grateful for the opportunity to support these kids as they grow into their full potential.