🌟 Everyday Strategies for Child Anxiety

1. 🗣️ Validate Their Feelings

• Say things like, “I see you’re feeling worried—let’s talk about it.”

• Avoid dismissing their fears with “You’re fine” or “There’s nothing to worry about.”

2. 🧘 Teach Calm Breathing

• Try “bubble breathing”: Inhale slowly through the nose, exhale like blowing a bubble.

• Practice together, especially during calm moments.

3. 📆 Create Predictability

• Consistent routines help children feel safe and secure.

• Use visual schedules for younger kids to reduce surprises.

4. 🧠 Name the Worry

• Encourage them to externalize anxiety (e.g., “Worry Monster”).

• Say: “Let’s tell that worry it doesn’t get to be in charge today.”

5. 🎨 Use Creative Outlets

• Drawing, play, storytelling, and music help children express emotions safely.

• Encourage them to draw what anxiety “looks like” to them.

6. 🏃 Incorporate Movement

• Daily physical activity reduces stress and improves mood.

• Try family walks, dancing, or playing outside.

7. 📚 Read Books About Anxiety

• Choose age-appropriate books like:

  • What to Do When You Worry Too Much (ages 6–12)

  • Wilma Jean the Worry Machine (ages 5–9)

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8. 🛏️ Watch Sleep & Diet

• Limit sugar/caffeine, and ensure a calming bedtime routine.

• Lack of sleep often worsens anxiety symptoms.

9. 🧩 Problem-Solving Practice

• Help them break big worries into smaller, manageable parts.

• Teach coping skills instead of avoiding the anxious situation.

10. 💬 Seek Professional Help If Needed

• If anxiety interferes with daily life, consider therapy.

• Play therapy or CBT with a child counselor can be very effective.