Anxiety

Everyone, including children, can feel anxious from time to time. Anxiety is a natural response to events or situations that we see as threatening. Anxiety can also occur in situations where we want to do well. For example, if a child has a big test coming up, it is normal for them to feel worried about it.

However, anxiety can become an issue if your child worries all the time or it stops them from doing the things they used to enjoy.

What anxiety feels like

  • Your child may feel nervous, worried, frightened, tense or on edge all or most of the time.

  • Your child may experience racing thoughts. They may imagine the worst will happen and find it difficult to concentrate as a result.

  • Anxiety can affect your child feels in their body, such as in their digestive system. For example, they might get nauseous, need to go to the toilet often or be unable to go to the toilet at all. They may also feel light-headed, sweat more than usual or get tightness in their chest.

Helping your child with anxiety

Learning self-help strategies can be the first step for your child to manage their anxiety. themselves.

There are strategies you can use to support your child who is feeling anxious. You can help them develop these coping skills by practicing together. These techniques work better the more they are practiced.

  • Demonstrate to your child how to practice deep breathing exercises. This will help them to relax.

  • Ask them to think of a safe and relaxing place such as a beach or park, or of someone who makes them feel safe.

  • Suggest they try doing something that will help them to feel calmer – this could be listening to music, drawing, completing a jigsaw or anything that makes them feel calm and safe.

  • Help them to create a self-soothe box with items from around your home.

  • Sit with your child and offer calm physical reassurance. If appropriate, hold their hand or give them a cuddle.

  • Reassure them that the anxiety will pass and that they will be okay.

Prioritise one-to-one time

Children can find it difficult to talk about their feelings when anxious. Set aside some time every week to talk to your child about anything that is worrying them. This can help your child feel comfortable sharing their feelings. 

Learn more about how you can help your child share their worries with you. 

 

Get support

Read some Top Tips for supporting your child to understand and manage their emotions.

Find further information and guidance on how you can support your child with Anxiety using the Action for Children Parent Talk website.

Apps

Here are some Apps you may find helpful: 

  • Stress & Anxiety Companion - Free app that helps you cope with stress and anxiety with simple exercises to help you manage your thinking. Get it from your app store.

  • My Possible self: The mental health app - Free app for help with managing anxiety, tackling depression, easing stress and improving sleep. App uses Cognitive Behavioural Therapy (CBT) to help you enjoy doing more of the things you love. Get it from your app store.

  • Thrive - This app can help you manage stress anxiety and related conditions. Free to use with a code. Fill in in a short NHS form to get access. Get it from your app store.

  • Worry Tree - For help dealing with worry and anxiety. Subscriptions options are monthly or yearly.

  • Calm - Free app that features anxiety relief, relaxation, meditation, mindfulness, sleep stories and music.

  • Cove - Free app for iPad and iPhone to help you make music for mental health.

  • Catch it - The app will help you better understand your moods through use of an ongoing diary. It can teach you how to look at problems in a different way, turn negative thoughts into positive ones and improve your mental wellbeing. Get it from your app store.

  • Headspace - Subscription app that offers techniques to reduce anxiety, and to relax, guided meditation, helps you sleep better and be mindful in everyday life.

Books

There are a variety of books you can use to engage younger children to talk about their worries and stress:

Websites

  • Anxiety UK - Extensive package of support with anxiety, including a helpline on 03444 775 774, and text service on 07537 416 905.