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5 Easy Ways To Help Your Child Deal With Anxiety
Lately, I’ve heard several parents say that they have trouble helping their child deal with anxiety. This anxiety is often triggered by fairly common events. Examples of these triggers include things like going back to school after missing a few days due to illness, getting braces, or having to perform in a school recital.
Does your child complain of stomach aches? Does your child have a lot of headaches? Does your child curl up and want to hide from the world? Are there a lot of tears when it’s time to go to school?
These are all signs that your child is struggling with stress. This means it’s time to teach your child how to manage and cope with their stress and anxiety.
Here are 5 easy ways to help your child cope with stress (oh…and it works for parents too!!)
1. One of the easiest ways to relax is to BREATHE. Most of the time, our breathing is quite shallow. We only use a small part of our lungs. To help your child relax, have him place his hands on his abdomen and inhale deeply enough that his abdomen pushes his hands outward. Ask them to take 5 good deep breaths. Encourage them to repeat this throughout the day. Deep breathing increases the amount of oxygen they absorb into their body. This lowers their heart rate, lowers their blood pressure, improves their concentration and helps them relax. It’s something they can do anywhere, anytime, and without any equipment.
2. Another easy way for children to relax is through meditation. There are many ways to meditate. You can find guided meditations for kids on YouTube or iTunes. You can also visit my website and subscribe to my free E-Guide for suggestions. If you and your child are new to meditation, why not try laughing meditation. Prepare a bowl of laughter soup. Have your child hold an imaginary bowl in their hand and brainstorm as many fun thoughts as they can. You can throw some away too! Have them stir and drink their soup straight from the bowl. Tell them to feel these funny thoughts go through their body and make them laugh. Of course, it works much better if you play along and create your own soup of laughter. Laughter is a great way to relax, boost the immune system, and improve the connection between you and your child.
3. Visualization is another great way to help your child relax. Here is an example to read aloud to your child. Take your time, take breaks from time to time.
Get into a comfortable position. Close your eyes. Take 4 nice, deep breaths. Feel your body relax. Now imagine yourself floating on an air mattress in the ocean. The waves rock you gently on the mattress. The sun shines on you, making you feel warm and relaxed. There is a slight breeze, so you don’t get too warm from the sun. If you wish, you can roll on your stomach. The air mattress is clear. You can see many colorful fish swimming below you. Every once in a while you see a turtle pass under you. Sometimes they stop and look at you, almost as if saying hello. You feel very relaxed. Out of the corner of your eye, you see something swimming towards you. When you turn your head to look, you see a beautiful dolphin heading towards the air mattress. The dolphin stops and looks at you. It’s as if he’s telling you that he’s glad you’re here and hopes you’ll come back often. You spend a few more minutes enjoying this peaceful place. When you feel ready, you can take 4 pleasant, deep breaths. Then wiggle your fingers and wiggle your toes. When you feel ready, you can open your eyes.
Ask your child about his experience. They may want to draw what they saw. Let them know they can visit their special place whenever they want. They can change where they go in their imagination. Sky is the limit.
4. Self-talk. Ask your child what he says to himself. Do they say things like I can’t do math, I’m stupid, or I’m not pretty? Help them change their self-talk. Examples: I am calm. I can do math. I am beautiful. I learn new things quickly and easily.
5. Exercise. Take a few minutes to dance around the house with your child, go for a walk or kick a soccer ball in the yard. When you exercise with your child, you both reap the benefits, and you create a deeper connection with your child.
Play around with these ideas. Try one thing every day. Please note that side effects include a happier, healthier child and a closer relationship with you.
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