How To Reduce Kids Anxiety

Childhood Anxiety

If your child is struggling with anxiety, try some of these tips to help your children feel healthier, calmer, and happier.

Physical Connection

• Cuddles: Lots of cuddles to foster connection.
• Skin-to-Skin Contact: With younger children, this increases oxytocin and calms their heart rate and breathing. Spend time together as a family—read a book on the sofa, play a board game, look at photo albums to relive happy memories, and visit people you miss. Video calls with loved ones are better than no contact at all, but real-life connection through talking, hugging, and laughing is most effective for boosting oxytocin. Remember, teenagers also crave attention and love, and benefit from positive time spent with you discussing life.

Social Interaction

• Social Interaction: If your child isn't at daycare or kindergarten, include another family for play, meals, and activities. Social interaction is crucial for developing the brain's social parts, so ensure your child interacts with others daily.

Relaxation Techniques

• Warm Baths: Add magnesium flakes for extra relaxation.
• Massage: Increases oxytocin. Young children calm down beautifully when you gently stroke the inside edge of their feet.

Nature Time

• Green Prescriptions: Spend 10-20 minutes walking in a forest or playing in a park to boost endorphins, reduce anxiety, and improve focus and creative problem-solving. Get out into nature daily—go for walks, hikes, play in the garden, and plant seeds. Exercise can be as effective as antidepressants for reducing anxiety, stress, and low moods. Children need at least 1 hour of exercise daily, more if possible. Exercise also boosts the immune system by increasing white blood cells and antibodies.

Green Play Ideas

• Walk, bike, or scooter in the park
• Playground visits
• Skip rope or kick a ball in the backyard
• Climb a tree
• Build a sandcastle
• Surf, swim, or paddle
• Go for a hike or walk the dog
• Grow a veggie garden
• Backyard camping

Routine and Structure

• Predictable Routine: Reduces cortisol and increases serotonin. Brainstorm activities with your children, write them down, and decide when to do them.  A predictable routine can provide the structure needed to reduce anxiety.

Screen Time Management

• Limit Screen Time: While screens are necessary for work and school, resist the temptation to let kids use them all day. Young children need social interaction, not screen time. Set family rules for digital etiquette, like no screens at mealtimes or during play. Encourage non-digital activities like board games, drawing, puzzles, and building blocks.

Sleep

• Quality Sleep: Essential for brain development, toxin clearance, memory solidification, mood, behaviour, and immunity. Ensure your child gets enough sleep to wake up rested and energetic. This is also important for you—sleep deprivation can lead to anxiety and depression. Establish good sleep routines to support optimal development.

Breathing Techniques

• Slow Deep Breaths: Learn to take slow deep breaths through your nose to calm anxiety within a minute. James Nestor's book “Breath” explores the importance of proper breathing for reducing stress and increasing energy.

Nutrition

• Eat a Nutrient-Rich Diet: A diet rich in whole foods can boost mood and behaviour. Include vitamin C from berries, tomatoes, and broccoli; antioxidants from red peppers, onions, and carrots; and fibre from plant foods. Aim for five servings of vegetables daily for optimal health.

Supplements

• Consider Supplements: A whole foods diet usually meets nutrient needs, but if your child is unwell or looks pale, a doctor can check for deficiencies in iron, zinc, or B12, which may require supplementation. Ensure optimal vitamin D levels through safe sun exposure or supplements in winter months. Studies show that good vitamin D levels improve anxeity.