Quick Wins for Parents and Children Living with Anxiety

Anxiety is a normal part of life, but when it starts to impact daily routines, school, or family life, it’s essential to step in and offer support. Both children and parents may feel overwhelmed, but there are simple strategies that can make a big difference.

Here are some quick wins for managing anxiety at home:

1. Create a Calm Corner

Designate a space in your home where your child can retreat when they feel anxious. Stock it with calming tools like soft blankets, favourite books, or sensory items like stress balls. Encourage your child to use this space when they need a break from overwhelming feelings.

2. Use Breathing Techniques

Teaching children simple breathing exercises can help them manage their anxiety in the moment. A quick and easy one is the “5-4-3-2-1 method,” where they focus on:

• 5 things they can see

• 4 things they can touch

• 3 things they can hear

• 2 things they can smell

• 1 thing they can taste

This grounding technique helps them focus on the present and reduces anxious thoughts.

3. Set Small Goals

Break down big tasks into smaller, manageable goals. For example, if your child is anxious about school, you can set daily goals like packing their school bag the night before or arriving a few minutes early. Celebrate small successes to build confidence and reduce stress.

4. Model Healthy Coping Strategies

Children learn a lot from watching their parents. If you feel anxious, try talking through your feelings and demonstrate how you manage them. Whether it’s deep breathing, journaling, or going for a walk, showing your child that anxiety is manageable helps them develop their own coping strategies.

5. Offer Choices

When children feel out of control, anxiety can spike. Giving them choices, even small ones like what to wear or which snack to eat, can help them feel empowered and reduce anxious feelings.

6. Limit Screen Time

Excessive screen time, especially right before bed, can increase anxiety. Set boundaries for device usage and encourage activities that promote relaxation before sleep, like reading or quiet play.

7. Stick to Routines

Consistency is comforting for anxious children. Stick to regular meal times, bedtime routines, and activities whenever possible. Routines create a sense of security and help children predict what comes next, which reduces anxiety.

Supporting children through anxiety doesn't have to be overwhelming. Small, manageable steps can make a big difference in building resilience for both you and your child. Remember, it’s okay to reach out for additional support if needed.

Anisa is an accredited and certified Positive Parenting Coach, mother, and ex-deputy head teacher, with 25+ years of experience working and supporting children and families. Anisa specialises in empowering and positively transforming lives of parents and children, who are facing stress, anxiety, or just day-to-day challenges of parenting – working with them directly, in group environments, and through corporate channels. Anisa is hugely passionate about using her coaching skills, and educational background, to find ways for parents and children to move through the challenges they face in life, together.

Anisa is here to help bring about multi-generational change as she believes we often get stuck in the patterns from the past, following the path we ourselves tread, which isn’t always the right one to support our children and she is here to help families work things out, so they get to know that parenting does not have to be hard.

To book a Free Chat with Anisa, click HERE.