3 Easy Strategies for Lowering Anxiety in Younger Kids

For many kids, childhood is a time filled with excitement and amazement. However, even in the most loving families, children can still feel scared or worried sometimes. Parents can’t always predict what might make their child feel afraid, and there are many things during childhood that can cause anxiety.

Think about when you were a kid. Every new thing you tried probably made you a little cautious. It’s normal to feel nervous on the first day of school or when meeting someone new. Kids often feel anxious about different things like going to bed, going to the dentist, or taking swim lessons. But it’s totally normal to feel this way.

Anxiety Can Impact Kids Differently

When kids feel anxious, they can show it in various ways. They might run off, get really quiet, scream, shake, act silly, stick close to a parent, or have a tantrum to escape the stress. You might have tried talking to your child or reasoning with them during these times, but it doesn’t seem to work. That’s because when your child feels this way, their emotional side (the amygdala) is in control, making them think they’re in serious danger.

According to brain studies, it’s really hard for young kids to think logically or manage their actions when they’re feeling anxious. They’re dealing with genuine fear and their brain is in a mode that makes them want to fight, run away, or freeze.

3 Easy Strategies for Lowering Anxiety in Younger Kids

Regardless of how your child responds to anxiety, the most important thing is to help them feel safe again. This will vary for each child, so you may need to try different approaches. Don’t lose hope if your efforts don’t immediately yield results; persistence pays off.

Here are three evidence-based strategies parents can use to help their children cope with anxiety, all of which can contribute to restoring their sense of security.

Stimulate your child’s Vagus nerve

The vagus nerve, found on either side of the voice box, plays a crucial role in transmitting signals between the brain and various organs, including the digestive system. It’s the tenth cranial nerve, running from the brainstem through the neck and chest to the abdomen.

Research indicates that stimulating this nerve can disrupt the fight-or-flight response and send a message to your child’s brain that they are not in immediate danger.

Here are some easy and fun ways to help your child to stimulate this nerve:

Chew gum

Chewing gum can boost the release of a gut hormone called CCK. This hormone appears to directly trigger nerve impulses in the brain through the vagus nerve.

Hum or sing

Singing at “the top of your lungs” has been shown to work the muscles in the back of the throat to activate the vagus. Researchers think that energetic singing activates both the sympathetic nervous system and vagus nerve, which might help people get into a flow state.

Laugh

Laughter may indeed be the best medicine. Scientists suggest that laughter might be capable of stimulating the vagus nerve, claiming that laughter therapy is something that can be powerful for health.

Pray audibly

There are obviously many spiritual benefits to prayer. But prayer has also been shown to slow and deepen breathing which tends to stimulate the vagus nerve.

Massage

Aside from feeling comforting and soothing to your child, neck and foot massages may also stimulate the vagus nerve.

Gargle with regular warm water

The vagus nerve activates the muscles in the back of the throat that allow you to gargle. Gargling contracts these muscles, which may activate the vagus nerve and stimulate the gastrointestinal tract.

Help them slow their breathing

When children are anxious, they tend to take rapid shallow breaths from the chest. Taking slower, deeper breaths from the abdomen sends a signal to their brain that they are safe and can relax.

Older children may be able to follow you as you show them slow breathing exercises. For younger children, there are some playful ways to get them to slow down and control their breathing.

You can have them blow bubbles, blow into a pinwheel, pretend to smell a flower (inhale deeply) and blow out candles (exhale slowly), teach them to whistle and simply see if they can hold their breath for three seconds as if they are swimming.

Be silly

Research also suggests that humor can significantly reduce anxiety. Humor has a way of distracting, relaxing muscles and releasing endorphins that fight stress and anxiety.

Try silly knock-knock jokes or word games like “I went on a picnic”. A quick internet search will result in a ton of corny jokes that your child will most likely love. So, print some out and have them on hand.

Feeling anxious occasionally is normal, but practicing these three strategies can assist your child in handling their emotions better. Keep in mind that every child is unique, so you may need to experiment to see which strategies suit your child best. If anxiety continues or greatly affects your child’s everyday life, seeking advice from a mental health professional could be helpful.

What’s Holding You Back from Beginning Online Child Anxiety Treatment?

If your child’s anxiety feels too big to deal with on your own and you need help figuring out what to do about it, online therapy can help. Anxiety in younger kids may feel overwhelming, but it is highly treatable.

Perhaps you view online counseling as inferior to in person counseling?

Studies have shown that online counseling delivers equal benefits to in-office counseling and also provides advantages for kids:

• Video chatting imitates the way kids are most comfortable communicating with friends.
• They may feel “safer” than visiting an office and talking to an adult in person.
• Kids can relax in a familiar environment and surround themselves with pets and favorite toys.
• Online counseling makes therapy more accessible to kids with severe anxiety.
• Online sessions are easier for parents to manage because no commute is required.

Researchers have also studied how kids respond to computer-based therapy and found that it can be helpful for both depression and anxiety.

Begin Online Therapy for Kids and Teens with Anxiety in Illinois and now Florida!

If your child or teen is struggling with anxiety, there is hope! Anxiety is highly treatable and online anxiety treatment at Briefly Counseling can help.

Using Solution-Focused Brief Therapy, I help kids and teens reduce their anxiety and build resilience so they can become a happier, more confident version of themselves.

And kids love being able to receive counseling from the comfort and privacy of their own home. Studies have consistently proven that online therapy delivers equal results to in-office counseling.

As an experienced and caring therapist, I love providing counseling for anxiety. To start your child’s counseling journey, call me at 224-236-2296 or email Helena@BrieflyCounseling.com to schedule a FREE 20-minute consultation.

Helena Madsen, MA, LCPC is the founder of Briefly Counseling. I specialize in providing online short-term anxiety treatment for kids and teens ages 7 – 18 as well as Christian counseling.

Whether you’re on the North Shore, in Naperville, Chicago, Champaign, Barrington, Libertyville, Glenview, or downstate Illinois, I can help.

And effective 2024, I am now licensed in Florida! For parents in Jacksonville, Pensacola, Destin, Crestview, Coral Gables, Weston, Parkland, Naples, Marco Island, and Pinecrest, I have immediate openings.

Schedule your appointment or consultation today. I look forward to working with your child to quickly and effectively help them in activating their strengths, resources, and resilience, in order to live with confidence and hope.