10 Ways to Reduce Anxiety and Nervousness in Children

1. Create a “Goodbye” Ritual – If your little ones are heading off to school during the day, create a simple ritual to say goodbye. It can be as simple as a high-five, or even a secret handshake – anything to fun so they can start their day on a consistent, positive note!
2. Rainbow Breathing – This exercise can help children relax if they get anxious or upset: https://www.youtube.com/watch?v=SqFFcodTVRQ
3. Understand Their Media Usage – News on the television, radio, and internet can often trigger anxiety in people, especially children who may not fully understand the content. Keep a close eye on what they see or hear, and talk to them if you see them starting to feel uneasy.
4. Teach them How to Reduce Spread of Germs – Health and safety is a top priority across the world right now, and the thought of getting sick may have little ones worried. Talk to them about how people catch illnesses, and remind them of all the ways to help prevent the spread of germs. Having more control over the situation can help them feel more at ease!
5. Scavenger Hunt – Give your child a chance to re-focus their mind on the present moment by going on a scavenger hunt, either inside or outdoors: https://www.youtube.com/watch?v=xU7uSsxkfrY
6. Establish and Maintain a Routine – In uncertain times, having a normal routine can provide a deep level of comfort for kids. Ensure that even with changing schedules, you do your best to create a new routine that remains consistent as much as possible.
7. Have Children Draw Their Emotions – Not only will this activity help your child find calmness, but it will also help parents better understand how their kiddo is feeling.
8. Colorful Treasure Hunt – Help children become grounded after a high-anxiety moment by having them find different colored items while focusing on breathing. You could go in order of the rainbow or pick any colors you like!
9. Create a Destruction Toolbox – Kids can let off some steam after a stressful moment with a destruction toolbox. Watch the video to learn the benefits of this activity: https://www.youtube.com/watch?v=IcFCG8Jsv9U
10. Lastly, create a checklist of ways to help them calm down. Here’s an article to help you put that together: https://www.huffpost.com/entry/9-things-every-parent-with-an-anxious-child-should-try_b_5651006

Source: https://www.npr.org/2019/10/23/772789491/how-to-help-a-child-struggling-with-anxiety