7 Therapist-Approved Tips to Calm Your Child’s Anxiety and Build Resilience

Here are seven therapist-recommended strategies to help manage anxiety in children, designed to provide parents with practical tools to support their child’s emotional health:

1. Acknowledge Their Feelings Without Judgment When a child expresses worry or fear, listen calmly and validate their emotions without immediately trying to “fix” them. Saying something like, “I see that this is really hard for you,” shows you understand and accept their feelings, which can help them feel more secure.
   

2. Teach Them Deep Breathing Techniques Anxiety often triggers shallow, rapid breathing, which can escalate feelings of panic. Teach your child simple breathing exercises, like “belly breathing” (placing a hand on the belly and watching it rise and fall), to help calm their body. Practicing deep breathing regularly can make it feel natural when they’re anxious.
   

3. Create a “Worry Time” Routine Set aside 10-15 minutes each day as “worry time.” This is a designated time for them to voice any anxieties they have, giving them permission to share concerns while limiting how much of the day is spent on worry. After worry time, encourage them to shift focus to a relaxing or enjoyable activity.
   

4. Model Healthy Coping Mechanisms Children often mirror adult behaviors. Demonstrate calm responses to stress in your own life, like taking a deep breath before speaking in tense situations. Share with your child how you manage your stress, making it clear that it’s okay to feel anxious but also showing that it’s possible to cope effectively.
   

5. Encourage Positive Self-Talk Help your child recognize negative thoughts and replace them with constructive ones. For instance, if they say, “I can’t do this,” gently guide them to reframe it as, “I can try my best.” This shift helps build resilience by promoting a more optimistic outlook on challenges.
   

6. Limit Exposure to Stressful Media News, social media, or even certain movies can heighten anxiety in children. Monitor what they consume and create a calm environment where they feel safe. You can also take time to discuss any news they’re concerned about in an age-appropriate, reassuring way.
   

7. Empower Them with Small Choices Giving children a sense of control over their environment can reduce anxiety. Simple decisions—like picking an outfit, choosing a snack, or selecting a bedtime story—can help them feel more in control and capable.
   

Supporting an anxious child can be challenging, and sometimes, a little extra guidance makes all the difference. Holistic Inc Clinic in Charleston, WV, offers compassionate counseling services to help children and families manage anxiety, providing tools and strategies to create a calmer, happier home.