However, sometimes if can become consuming and interfere with your child’s wellness. Anxiety is something many kids experience at least once in a lifetime, and there are lots of ways to help your children manage it.
What Is Anxiety and Why Does It Happen?
Anxiety is a feeling of worry, nervousness, or fear. It’s how the brain reacts to stress. While it can be a normal feeling, if it becomes overpowering, it can develop into generalized anxiety disorder. Anxiety disorders are the most common mental health disorders in children.1 With anxiety disorders, anxiety can affect every aspect of your child’s life, including at school, while socializing, and during extracurricular activities. There are many reason children could feel anxious. Some common reasons are starting something new (like school or sports), problems with friends or at home, pressure to excel, big life changes, and sometimes, it happens for no clear reason.2
Kids with anxiety might have trouble at school, avoid friends, or stop doing things they usually enjoy. Some kids mask their feelings, so it’s hard for adults to notice. Sometimes anxiety can manifest with physical symptoms like stomachaches, headaches, or fatigue.1 Sometimes, children isolate themselves from their friends and family.1
Anxiety is normal — but when it sticks around or feels too big, it’s important to learn how to manage it.
Simple Ways to Manage Anxiety
Here are some ways to help your children manage their anxiety:3
- Use Grounding Techniques: Help them focus on what’s around them to stay calm and in the moment.
- Practice Breathing Exercises: Teach slow, deep breathing to help their body relax.
- Do Fun Activities: Doing activities they enjoy can take their mind off their worries. Drawing or journaling can also help them express their feelings.
- Spend Quality Time Together: Spend time without phones or screens. Feeling heard and supported makes a big difference.
- Build Healthy Habits: Encourage exercise and eating well. Being physically active—like dancing or playing outside—helps reduce stress.
- Talk to a Doctor if Needed: Sometimes therapy or medications may help. Your pediatrician can guide you on what’s best.
How can parents support their Child dealing with anxiety?
- Stay calm and patient.
- Create routines to help kids feel safe and grounded.
- Model healthy coping, like taking deep breaths or taking breaks during stressful times.
- Let them know it’s okay to feel anxious — it doesn’t mean something is wrong.
- Praise small steps your child takes toward managing their fears.
Try saying:
“It’s okay to feel nervous. I’m here with you.” Or “We’ll figure this out together — you don’t have to do it alone.”
Helpful Apps for Kids and Families
Mental health apps can help kids and teens manage anxiety in quick and easy ways. These apps are a simple and portable tool they can use anytime they need support. Some free apps include:
- Headspace4: Helps with short breathing exercises and provides calming videos.
- Calm5: Uses relaxing music, provides sleep stories, and helps with meditations techniques.
- MindShift CBT6: Uses proven techniques from Cognitive Behavioral Therapy (CBT) to help kids relax, stay present, think in more productive ways, and take steps to manage their anxiety. This app is best for older kids and teenagers.
- Smiling Mind7: Designed for kids ages 7–18. Smiling Mind was created by psychologists and educators to help support emotional balance and well-being. Provides meditation routines for kids, teens, and parents.
Professional Help
Sometimes, even with good tools and support, a child may need more help managing anxiety. It’s a good idea to reach out for support if anxiety is interfering with your child’s life. For example, if your child is avoiding school or activities; having trouble sleeping, eating, or focusing; seems very sad; or talks about giving up, you should seek additional support for them.1
If you’re not sure how to help, you’re not alone, and it’s okay to ask for help. You can talk to your child’s pediatrician, connect with a school counselor, or speak with a therapist. In an emergency, you can call or text 988, a free mental health helpline that’s available anytime, or 911 if you are concerned for your child’s life and safety.
Managing anxiety is a skill and like any skill, it can be learned. With support, kids can feel braver, stronger, and more in control of their feelings.
Additional Information
For more information about how to help manage your child’s anxiety, call the Injury Free Coalition for Kids, a program of the Children’s Trust at 305-243-9080 or visit www.injuryfree.org.
- Citations
- Melissa M. Doyle; Anxiety Disorders in Children. Pediatr Rev November 2022; 43 (11): 618–630. doi.org
- Anxiety and Depression in Children | Children’s Mental Health | CDC. www.cdc.gov
- Welsh G, Hubbard L , Falkenburg J, Stallard P, Greenhalgh I, and Tingley J. Understanding and Coping with Anxiety. Oxford Health NHS Foundation Trust.
- Headspace: www.headspace.com
- Calm app: www.calm.com
- Mindshift CBT: www.anxietycanada.com
- Smiling Mind: www.smilingmind.com.au
