As we dive into dealing with a child’s anxiety I want to first share a few quick insights I wish I would have heard when I was growing up with anxiety. First of all, it’s not just anxiety. Often, mixed in with the anxiousness over something is suppressed rage, shame, guilt, feeling like a burden, sadness, and extreme doubt. To put it all into the container of ‘anxiety’ therefore would neglect much of what’s taking place within a child’s mind and body.

Interestingly, you are in a very unique and beautiful situation as a parent of an anxious child. Because you have come here seeking answers. Most parents don’t seek such answers and will often take the route of telling their children to ‘suck it up’ or something along those lines. So good for you.

To process the anxiety and all that comes with it we must let our children know that it’s important to ‘feel into’ their emotions. To understand them more deeply, to allow them to be present, and to respect the message that comes with them. The practical side of this is to have a child close their eyes and experience the feelings and sensations in the body. Sometimes the feelings and sensations travel from one part to another, sometimes they stay in one place. But to place the child in the position of observer, the witness, will come with great power as time goes on.

I just wanted to mention this first and foremost before we dive into the more secondary aspects of dealing with a child’s anxiety below…

Supporting your child’s anxiety in a holistic way involves addressing not just the symptoms but also the root causes and broader context of their emotional well-being. It means taking a comprehensive approach that includes not only your child’s environment, diet, and lifestyle but also your own mental health.

As a parent, your role is vital because children naturally mirror their authority figures, a process influenced by what are known as mirror neurons.

Understanding Mirror Neurons and Anxiety

Mirror neurons are a type of brain cell that respond equally when we perform an action and when we observe someone else perform the same action.

This discovery has profound implications for understanding how children learn behaviors, including those related to managing emotions. When children see a parent responding to stress or anxiety in a particular way, their mirror neurons fire as if they are experiencing that stress or anxiety themselves.

Because children often look to their parents for cues on how to react to different situations, a parent’s own anxiety can inadvertently become a model for their child.

If you respond to challenges with anxiety or fear, your child is likely to do the same. This is why it’s crucial for parents to prioritize their own mental health and anxiety recovery. By demonstrating calmness, resilience, and healthy healing strategies, you will provide your child with a powerful example to emulate.

The Holistic Approach to Supporting Your Child’s Anxiety

1. Emotional Attunement and Communication

One of the most important aspects of supporting your child’s anxiety is emotional attunement—being aware of and responsive to their emotional needs. This involves active listening, validating their feelings, and helping them articulate what they are experiencing.

When your child feels heard and understood, their anxiety often decreases because they know they are not alone in their struggles.

Encourage open communication by creating a safe space for your child to express their feelings without fear of judgment. Use phrases like, “I can see that you’re feeling worried about this,” or “It’s okay to feel scared sometimes,” to validate their emotions. This helps them understand that their feelings are normal and manageable. If we can create such a safe space for our children to reveal and express their emotions today, they won’t feel like their emotions are ‘bad’ in nature, but rather fleeting experiences.

This is a crucial teaching as they proceed into their adult lives.

2. Mind-Body Practices

Integrating mind-body practices into your child’s routine can significantly reduce anxiety. Practices such as mindfulness, imagery exercises and breath-work teach children how to stay grounded and deal with their stress. These practices not only calm the mind but also have a direct impact on the nervous system, reducing the physiological symptoms of anxiety such as rapid heartbeat or shallow breathing. Let me share a few powerful resources your child can begin using today:

Mindfulness – In relation to mindfulness it’s important to practice a ‘here and now’ approach along with gratitude. For example, as you and your child take walks in nature help them to focus on the feeling they feel when they brush their hand against a flowing river, or what it feels like to hug a tree, or noticing how the birds communicate with one another, or even looking at a distance in front of them and taking in all the vibrant colors.

This sort of practice when done regularly will begin spurring on a deep sense of gratitude, which will over-ride the mental chatter that often takes over when we aren’t focused on anything in particular.

Mental Imagery – At heart, I myself am a hypnotherapist, but not like the stage acts you see regularly on TV. Rather, I enjoy going deeper than just hoping positive thoughts or rational thinking will have some kind of effect on our subconscious minds and bodies.

Children lose their ability to be playful and imaginative over time. Giving this power over to the outside world and it’s imperative that we let them know that playfulness and the imagination hold a vital key to joy and happiness in their lives.
Mapping is an imagery practice that involves getting back into our bodies. It helps to relieve pent up stress in the body and gives the body permission to get back to its natural healthy and flexible nature. Mapping Meditation for your child’s anxiety can safely be done through this guided video.
The Grey Room Meditation is an imagery practice where children can safely reveal their underlying fears in a safe space, and begin replacing them with trust. This may very well be one of the most powerful exercises a child can do for their anxiety, and doing the exercise with them will only encourage them to set their irrational fears free for good.

These types of imagery practices will encourage safety and self confidence over time for your child.

3. Diet and Nutrition

The food your child eats can have a profound impact on their emotional and mental health. A diet high in sugar, processed foods, and artificial additives can contribute to anxiety and mood swings. On the other hand, a diet rich in whole foods, including fruits, vegetables, lean proteins, and healthy fats, supports brain health and emotional stability.

Omega-3 fatty acids, found in fish like salmon and in flaxseeds, have been shown to reduce anxiety. Probiotic-rich foods like yogurt and fermented vegetables support gut health, which is closely linked to mental health through the gut-brain axis. Ensuring your child is getting the right nutrients can help stabilize their mood and reduce anxiety.

4. Sleep and Relaxation

Adequate sleep is essential for healing anxiety.

Sleep deprivation can exacerbate anxiety symptoms, leading to a vicious cycle where anxiety disrupts sleep and poor sleep increases anxiety. Establishing a consistent bedtime routine, reducing screen time before bed, and creating a calming sleep environment can help improve your child’s sleep quality.

Relaxation techniques, such as breath-work techniques for anxiety, taking a warm bath, or listening to calming music for anxiety before bed, can also help your child wind down and prepare for restful sleep.

5. Physical Activity and Play

Regular physical activity is a natural anxiety reducer.

Exercise releases endorphins, which are chemicals in the brain that act as natural painkillers and mood elevators. Encouraging your child to engage in regular physical activity, whether it’s a sport, dancing, or simply playing outside, can help them manage anxiety.

Play is also crucial for your child’s emotional well-being. Play allows children to express their feelings, work through challenges, and build resilience in a safe and creative way. Ensure your child has ample time for unstructured play, which can be a therapeutic outlet for anxiety.

6. Limiting Stressors and Environmental Factors

Consider the stressors in your child’s life that might be contributing to their anxiety. This could include academic pressure, social challenges, or even too much screen time. Identifying and reducing these stressors can have a significant impact on your child’s anxiety levels.

Creating a calm, stable home environment is also crucial.

Children thrive in environments where they feel safe and supported. This means establishing routines, being consistent with rules and discipline, and providing plenty of love and encouragement.

The Importance of Parental Anxiety Recovery

Your own anxiety recovery is not just beneficial for you but also for your child.

As discussed, children mirror the behaviors of their parents, and this includes how you manage anxiety. By working on your own anxiety, you model healthy healing strategies for your child’s anxiety, showing them that it’s possible to overcome anxious feelings.

As you make progress in your own anxiety recovery, you will likely notice positive changes in your child as well. They will start to reflect your calmer demeanor and healthier responses to stressful challenges.

Conclusion

Supporting your child’s anxiety in a holistic way means looking at the bigger picture.

It involves addressing not just the symptoms of anxiety but also the underlying factors, including your own mental health. By focusing on emotional attunement, mind-body practices, nutrition, sleep, physical activity, and limiting stressors, you can create a supportive environment that helps your child thrive.

How Do You Support Your Child’s Anxiety? Leave a Comment Below and Inspire Others Today.

The Anxiety Guy Podcast is one of the most popular mental health podcasts in the world with more than 6 million downloads alongside the health Anxiety Podcast Show. It has been selected as the top mental health and anxiety podcast on Apple 6 times, and has been listen as a top podcast for anxiety today on Psychology Today, Choosing Therapy, Better Help, Women’s Health, Marissa Peer and many more. To listen to any of the past episodes for free, check out this page.