When You Worry Too Much: 3 Tools for Kids to Minimise Anxiety

Empowering them with practical tools and fostering resilience.

Navigating anxiety can be challenging for both children and parents. At REACH ADHD, we understand that helping children manage their worries is more than just addressing symptoms—it involves empowering them with practical tools and fostering resilience. Here, we share three effective strategies to help kids minimize anxiety, each designed to build strength and encourage personal growth.

1. Mindful Breathing: Finding Calm in the Chaos

Mindfulness is a powerful tool for managing anxiety. Focusing on their breath helps children ground themselves in the present moment, easing their worries and helping them feel more in control.

Tool:

Breathing Buddy Exercise

How to Use It:

Introduce your child to the concept of "Breathing Buddies." Have them lie down with a small stuffed animal on their belly. As they breathe in deeply through their nose, the stuffed animal should rise; as they breathe out through their mouth, it should fall. This simple visualization helps kids focus on their breath and calm their minds.

Tip for Parents:

Join your child in this exercise. Practising together models calm behaviour and reinforces the practice as a shared, supportive activity.

Mindful Breathing: Finding Calm in the Chaos

2. Problem-Solving Skills: Turning Worries into Action

Anxiety often stems from feeling overwhelmed by problems. Teaching kids problem-solving skills helps them tackle their worries constructively, turning anxiety into actionable steps.

Tool:

The Problem-Solving Checklist

How to Use It:

1. Your Role as a Parent: Guiding Your Child through the Problem-Solving ProcessIdentify the Problem: Ask them to articulate what is causing their anxiety.

2. Brainstorm Solutions: Help them think of possible solutions or ways to manage the problem.

3. Choose a Solution: Discuss which solution seems most realistic and practical.

4. Implement and Review: Support them in taking action and review how it went afterwards.

Tip for Parents:

Please encourage your child to use this checklist whenever they face a challenge. Praise their efforts and problem-solving skills to build their confidence.

Problem-Solving Skills: Turning Worries into Action

3. The Calm Down Kit: A Personalized Approach to Self-Soothing

A "Calm Down Kit" can be a valuable resource for helping children manage their anxiety. This kit provides them with tools and strategies to self-soothe and regain control.

Tool:

Customized Calm Down Kit

How to Use It:

Create a kit with items that your child finds comforting or calming. Include:

• Favorite Books or Journals: For quiet time and distraction.

• Sensory Items: Such as stress balls or calming scents.

• Relaxation Tools: Like a soothing playlist or guided meditations.

• Positive Affirmations: Cards with encouraging messages.

Tip for Parents:

Involve your child in assembling the kit to ensure it includes their preferred items. Encourage them to use it proactively, not just during moments of anxiety.

The Calm Down Kit: A Personalized Approach to Self-Soothing

Incorporating Dr. Ross Greene’s Collaborative & Proactive Solutions Model

When it comes to helping children manage their anxiety, it's essential to shift our mindset from "Kids do well if they want to" to "Kids do well if they can." Dr. Ross Greene's Collaborative & Proactive Solutions (CPS) model offers a compassionate approach to understanding and addressing underlying issues.

Start by understanding your child’s perspective.

The CPS Model in Action:

Step 1: The Empathy Step

Start by understanding your child’s perspective. Ask open-ended questions and use reflective listening to uncover the root of their anxiety. For instance, if your child is anxious about a school project, explore what is causing their stress.

Step 2: Define the Adult Concern

Share how the issue affects you and the family. For example, explain how their anxiety about the project might impact their well-being and family routines.

Step 3: The Invitation

Collaborate on finding a solution that addresses both your child’s needs and your concerns. This might involve creating a structured plan for tackling the project or setting up a regular check-in to provide support and reassurance.

Example Solution:

If your child is struggling with anxiety about managing homework and screen time, work together to establish a balanced schedule that allows for both study and relaxation.

Work together to establish a balanced schedule.

Key Takeaway for Parents:

Managing anxiety involves more than just addressing immediate concerns; it’s about equipping your child with practical tools and fostering a supportive environment. By incorporating mindful breathing, problem-solving skills, and a personalized Calm Down Kit, you help your child build resilience and confidence. Embracing Dr. Greene’s CPS model ensures that you understand and address the root causes of anxiety, creating a compassionate and empowering approach to overcoming challenges.

At REACH ADHD, we believe in the strength of every family. Together, we can transform anxiety into opportunities for growth and create a supportive community where every child feels valued and empowered to thrive.