Healthy Habits to Adopt With an Anxious Child or Teen

Most children and teens feel anxious about an upcoming “big event,” like an exam or the first day of summer camp. However, chronic anxiety is different, and it takes a serious toll on their emotional health.

According to 2021-2022 data from the Centers for Disease Control and Prevention (CDC), 10% of children and teens between the ages of 3 and 17 have a diagnosis of anxiety — and this doesn’t include the many undiagnosed kids! We also know that, unfortunately, anxiety is increasing for our kids. 

Our caring clinicians at Clarity Psychiatric Care are here for you and your family. If you suspect your child is living with anxiety that’s getting in the way of school, connecting socially, and engaging fully in life, we can help. We diagnose anxiety in kids and teens and treat it effectively. 

How does a parent recognize when anxiety is a problem?

Everyone feels anxiety on occasion. But what if it starts taking over your child’s life? 

Younger children’s anxiety often revolves around fears like people they love getting hurt or dying and imaginary but very scary things, like monsters or villainous figures. In contrast, teens tend to worry about school, romance, rapidly changing bodies, or being included in the “in crowd.”

Anxiety manifests physically and behaviorally. Your child may complain of a stomach ache, abnormally rapid breathing and heart rate, and digestive issues. 

Behaviorally, anxiety looks like:

• An unwillingness to go to school
• Social isolation
• Intense self-consciousness or self-criticism
• Lashing out 
• Sleep problems
• Defensiveness
• Plummeting grades
• Needing to connect excessively or get reassurance
• Problems focusing
• Frequent headaches or stomach aches 
• Refusal to try new things or enter into unfamiliar situations
• Experimentation with or misuse of substances

Anxiety can occur or become a more serious problem at any time.

Parents can help children develop positive ways to deal with anxiety

Some good news about child and teen anxiety is that you can help your child adopt good habits to preserve their mental health.

1. Keep dialogue open 

Simply talking to your child about what’s making them anxious can help. If something significant has happened, like a divorce or the death of someone close, empathetic communication about the situation lets your child know you’re always an ally and there to listen.

This might be a good time to introduce the idea of self-calming techniques, like deep breathing and positive self-talk. 

2. Favor tech breaks

We know how technology affects our mental health, so it’s no surprise that studies find when kids use technology excessively, they experience higher levels of depression and anxiety. 

Your child may protest, but instituting tech time limits can ease their anxiety and bring more balance to their life.

3. You are what you eat

Diet and nutrition are critical for mental health. Concentrate on serving more fruits and veggies, healthy proteins like lean chicken and fish, legumes, and dairy foods, and avoid fast food and ultra-processed foods.

4. Get outside and get moving

Time in nature and physical activity are both keys to anxiety reduction. Don’t put off going on that hike, shooting some hoops, or just taking a walk with the dog.

5. Help your child get their Zzzzs

Staying up until the wee hours isn’t good for kids physically or emotionally. In fact, research shows that a chronic lack of sleep contributes to anxiety. 

It’s recommended that children ages 3-5 get 10-13 hours of sleep per day, including naps, while those ages 6-13 should get 9-12 hours per night and teens ages 14-17, 8-10 hours per night. 

A soothing nighttime routine is helpful, like reading, listening to calming music, and sharing a goodnight hug and kiss with you. 

Treatment is also vital if your child is coping with anxiety. Our team can offer an array of treatments that provide relief and empower your child, including:

• Cognitive behavioral therapy (CBT), which helps kids tolerate anxiety in healthy ways
• Exposure therapy if your child is coping with a phobia (gentle, gradual exposure)
• In certain well-monitored instances, antidepressant therapy
• Participation in our Together Youth Mentoring Program

The Together Youth Mentoring Program offers kids help from peers who have also tackled anxiety. This is helpful because kids feel more validated and understood when they know someone else their age has struggled with anxiety.

If you’re concerned that your child or teen is facing chronic anxiety that’s getting worse, don’t hesitate to call our Cherry Hill office at 856-428-1260 to schedule an appointment or use our convenient online booking tool.