How to Support a Child with Anxiety

Parenting comes with its fair share of challenges, but supporting a child with anxiety can feel particularly overwhelming. Anxiety in children is more common than you might think, with many experiencing it at some stage. As a parent, you play a vital role in helping your child cope, build resilience, and regain confidence. This will guide you through understanding childhood anxiety and offer practical, easy-to-follow strategies to support a child with anxiety effectively.

Understanding Childhood Anxiety

Childhood anxiety can show up in many forms. For some, it might mean fearing separation from parents; for others, it’s worrying about school, friendships, or trying new things.

Common Signs of Anxiety in Children

Excessive Worry: Fears that seem out of proportion to the situation.
Physical Symptoms: Complaints of stomachaches, headaches, or fatigue.
Avoidance: Refusal to attend school, social events, or try activities.
Irritability and Mood Swings: Quick to anger or frustration.
Sleep Problems: Trouble falling asleep or staying asleep.
Regression: Behaviours like thumb-sucking or bedwetting.

The earlier you spot these signs, the quicker you can offer the right help and create a supportive environment for your child.

Why Are So Many Children Anxious?

Children often lack the coping tools adults have, making it harder to process fears and uncertainties.

Negative Bias

Did you know we’re hardwired to focus on potential threats? This “negativity bias” can make children—and adults—overemphasise negative events or fears. For a child with anxiety, this bias becomes magnified.

Developmental Stages

Certain developmental stages make children particularly vulnerable to anxiety. For example:

Toddlers: Separation anxiety when starting nursery or preschool.
School-Age Children: Academic pressures or fears of bullying.
Teens: Social anxiety due to peer pressure or body image concerns.

Understanding why your child may be experiencing anxiety can help you tailor your support to their needs.

The Importance of Parental Support

When children feel supported, they’re more likely to face their fears and build emotional resilience. Your role isn’t to eliminate anxiety but to help your child navigate it, showing them that it’s manageable.

Strategies to Support a Child with Anxiety

Here are effective steps to support a child with anxiety while fostering their mental well-being:

1. Start with Open Communication

Create a safe space for your child to share their feelings. Start conversations with open-ended questions like:

“What’s been on your mind lately?”
“How do you feel about going to school tomorrow?”

Listening without judgement validates their feelings, making them feel heard and understood.

2. Learn About Anxiety Together

Explain anxiety in simple, child-friendly terms. For example:
“Anxiety is like an alarm in your brain that sometimes goes off even when there’s no real danger. We can learn how to quiet it down.”

When children understand what anxiety is, they often feel less afraid of it.

3. Teach Relaxation Techniques

Introduce simple tools to help your child calm down during anxious moments:

Deep Breathing: Teach them to inhale for four counts, hold for four, and exhale for four.
Mindfulness Exercises: Encourage focusing on their senses. Ask, “What can you see, hear, and feel right now?”

4. Encourage Gradual Exposure

Avoiding fears can make them grow bigger. Instead, use gradual exposure. For example:

If your child is anxious about public speaking, start practising at home.
Next, encourage them to speak in front of a trusted family member.

Take small, manageable steps to build confidence.

5. Foster Creative Expression

Encourage activities like drawing, journaling, or playing music. These outlets allow children to process emotions in a way that feels safe and natural.

Creating an Anti-Anxiety Environment

Establish Predictable Routines

Children thrive on consistency. Keep meal times, bedtimes, and activities as regular as possible. A predictable schedule provides security and reduces uncertainty.

Limit Screen Time

While technology has its benefits, excessive screen time can increase anxiety—especially if your child is consuming negative news or social media. Set healthy limits, and encourage offline activities like reading or playing outside.

Praise Effort, Not Perfection

Avoid focusing solely on achievements. Instead, celebrate their effort, progress, and resilience. For example:

“I’m proud of how hard you tried on that maths problem.”
This approach reduces pressure and encourages a growth mindset.

Habits to Reduce Anxiety Anxiety in Children

Encouraging a healthy lifestyle is a powerful way to manage anxiety:

1. Exercise Regularly

Activities like cycling, swimming, or even a family walk release endorphins, the body’s natural stress relievers.

2. Prioritise Sleep

Lack of sleep worsens anxiety. Create a calming bedtime routine, such as reading or listening to soothing music, to ensure your child gets enough rest.

3. Balanced Nutrition

A diet rich in whole foods, fruits, and vegetables supports brain health and emotional stability. Avoid excessive sugar and caffeine, which can heighten anxiety.

Why Children Avoid Anxiety Triggers

It’s natural for children to avoid situations that make them uncomfortable, but avoidance often strengthens anxiety. Gradual exposure, paired with your encouragement, helps them face their fears without feeling overwhelmed.

When to Seek Professional Help

Sometimes, anxiety needs additional support. If your child’s anxiety significantly disrupts their daily life—such as refusing to attend school or avoiding social interactions—consider reaching out to a mental health professional.

Benefits of Anxiety Counselling

Offers tailored coping strategies.
Provides a safe space for your child to talk openly.
Teaches resilience and emotional regulation.

Counselling doesn’t just help the child—it equips parents with tools to support them effectively.

How You Can Empower Your Child

Helping your child overcome anxiety is a journey, not a quick fix. By offering consistent support, teaching practical tools, and fostering resilience, you can empower your child to face challenges with confidence.

Remember, you don’t have to do it alone. If needed, professional help is just a call away. Together, you and your child can navigate anxiety and build a brighter, calmer future.

Low Cost Online Counselling

Our low-cost counselling service gives you access to private therapy for only £29. Just follow these two simple steps to access our affordable counselling service.

Step 1: Go to the self referral contact form below.

Step 2: Complete the form to book and secure an initial free consultation.

It’s as simple as that. One of our team will contact you within 24 hours to discuss your needs.