5 Ways to Deal with Anxiety in Children
"Anxiety in children is like a storm in a small vessel, it may seem manageable at first but it can quickly take over and engulf everything in its path. It is our job to guide them through the storm and help them find their way to calm waters."
Anxiety in children is a growing concern in many countries around the world. In India, a study published in the Indian Journal of Psychiatry found that the prevalence of anxiety disorders among children and adolescents was around 13%. According to a recent study undertaken by the National Institute of Mental Health and Neuro Sciences (Bengaluru), about one out of every five teenagers in India suffers from some level of mental illness.
Common anxiety-inducing issues in a student's life include trouble coping with coursework, fewer friends, peer pressure, loss of intimacy with parents, weight worries, and other related causes. Poor social skills, avoidance of social engagements, absenteeism, and low self-esteem are some of the consequences of this. In India, the biggest source of anxiety in a student's life is parental expectation of academic achievement, which encourages kids to do well and places undue pressure on them.
The usage of social media is another important source of worry among teenagers these days. A research of over 400 pre-teens and teenagers aged 11 to 17 discovered that significant emotional investment in social media was positively connected with high levels of anxiety. Let’s now look at 5 ways to deal with anxiety in children.
1. Create a routine
Having a consistent daily routine can help children feel more in control and less anxious. It can provide structure and stability in their lives, which can be especially important for children with
anxiety.
2. Encourage physical activity
Physical activity is a great way to help reduce anxiety. Exercise can help children release pent-up energy and tension. It also releases endorphins, which are natural mood boosters. Encourage children to engage in physical activities that they enjoy, such as playing sports, riding bikes, or going for a walk.
3. Limit screen time
Excessive screen time can contribute to anxiety, especially for children who are already prone to worry. Encourage children to take breaks from screens and engage in other activities, such as playing outside or reading a book.
4. Teach coping skills
Teach children coping skills to help them manage their anxiety. For example, deep breathing exercises, progressive muscle relaxation, and visualization techniques can help children relax and feel calmer. Encourage them to use these techniques when they start to feel anxious.
5. Encourage open communication
Encourage children to talk about their worries and fears. This can help children understand their emotions and provide them with a sense of control. Listen to their concerns and offer support and reassurance.
Parents' role in helping their children cope with anxiety:
Parents play a crucial role in helping their children deal with anxiety. They can help by modeling healthy coping mechanisms like creating a supportive atmosphere. Anxious children require a safe and supportive environment at home. Parents may create a safe environment for their children by being warm, caring, and understanding. When a youngster feels apprehensive, it is crucial for parents to provide physical consolation, such as a hug or a hand to grasp. This can help the youngster relax and minimise their anxiousness.
By being good listeners, parents can ensure that their children have someone to whom they can express their concerns. Parents may listen without passing judgement and assist their children in processing their feelings and thoughts. Parents may introduce their children to coping techniques such as deep breathing, exercise, or other types of self-care.
When to seek professional help?
If anxiety is affecting a child's daily life, it may be necessary for parents to consider seeking professional help. A mental health professional can help children learn coping strategies, address underlying issues, and provide support.
In conclusion,
While the methods outlined above may be helpful, one of the most fundamental components of healing is the idea that change is possible. To foster "positive expectations," teenagers must be taught with this mindset. Having a good attitude goes a long way toward being able to deal with all of life's obstacles. According to Jeff Keller (Author: Attitude is Everything), a happy attitude is never spontaneous; it takes conscious work to programme positive thoughts into our minds. It emerges not from what occurs to us, but from how we choose to perceive it.