Most of us have a basic understanding of anxiety. But what you might not know is that anxiety is the most common mental health condition in Australia.
And it doesn’t just affect adults. In fact, one in 14 Aussie kids and young people (aged four to 17 years) experience an anxiety disorder.
If you feel like your child might be struggling, there are ways you can support them. Here are some signs of childhood anxiety to look out for, and some tips for helping when needed.
What is anxiety?
We all feel worried, stressed or upset sometimes – adults and children alike. But anxiety becomes a problem when it starts impacting a child’s everyday life.
When anxious feelings don’t pass or they begin to affect your child’s behaviours, this could be a cause for concern. For example, they may try to avoid certain situations entirely.
Of course, anxiety isn’t a one size fits all challenge. In fact, there are a number of different anxiety conditions or disorders that can affect kids.
These include:
- Phobias
- Generalised anxiety disorder
- Separation anxiety disorder
- Social anxiety disorder
What are the signs of childhood anxiety?
In the same way that different disorders may cause anxiety, anxiety symptoms can look very different between individual children. However, some common symptoms include:
- Struggling to take control of anxious thoughts
- Feeling overwhelmed or worried most of the time
- Unwanted or intrusive thoughts
- Obsessive thoughts
- Worrying about a lot of things, including from the past or about the future
- Avoiding certain situations, people or places
- Feeling a need (or a compulsion) to do certain things to ease anxious thoughts
- Difficulty sleeping and/or intense nightmares
- Physical tension in muscles
- Racing heart
- Shortness of breath
- Headaches or stomach aches
- Feeling dizzy, shaky or sweaty
- Persistent feelings of moodiness and irritability
- Struggling to concentrate
- Struggling with any changes in routine
How you can support your anxious child
If you’re noticing signs of childhood anxiety, there are ways you can help your child.
Encourage positive connections
Personal interactions with people who make us feel good about ourselves is great for our mental health. If your child has trusted family members, role models or friends they feel connected with, encourage them to spend time together. Over time, they may feel comfortable opening up about how they’re feeling.
Remember, this includes you! As the parent, you’re one of the most positive emotional connections your child has. Asking your child if they’re ok and acknowledging their feelings will show them you care and they are supported.
Guide them to challenge negative self-talk
Explain to your child that they are not their anxious thoughts. Low self-esteem and self-criticism can lead to anxiety and other negative feelings. It’s therefore important to teach your child how to reframe their perspective on ‘failures’ and mistakes.
Explain how they can challenge negative self-talk when it pops into their head. First, look for evidence that it’s true. Then assess whether it’s a fact or an intrusive thought. And finally reframe the thought. The Power of Yet can be helpful here.
Encourage your child to practise self-care
Practising self-care can help reduce anxiety symptoms, alleviate tension and increase self-confidence. It is incredibly beneficial to a young person’s mental health. But it’s also something that is often overlooked.
First, encourage your young person to spend time doing activities they love. This will help develop a positive sense of identity and self-esteem.
Second, guide them to check in with their own feelings. Teach some simple self-care techniques they can practise when they feel those anxious or intrusive thoughts arise.
These include:
- Slow, deep belly breathing
- The 333 rule – name three things you can see, name three things you can hear and move three body parts
- Mindfulness – try to bring yourself back to the present moment
- Positive self-talk – use affirmations to calm the mind
These self-care practices will be valuable tools that can serve them throughout their life.
Encourage a healthy lifestyle
As adults, we know that getting quality sleep, eating a balanced diet, moving our bodies and taking time out for relaxation help us to feel our best. It’s important that we support our children to do the same. Limiting screen time is another factor that can help.
Consider a therapy dog
Therapy dogs can support people with mental health challenges, including anxiety. They can help in a number of ways. Some of these include soothing through patting, providing constant body contact, bringing awareness to the present moment and being a supportive companion.
Seek support from a health professional
A trusted GP will be able to refer you to a psychologist, counsellor, social worker and/or other health professionals. They will be able to assess your child and devise a strategy to best support them. They may be able to assist your child to understand and accept their feelings, and learn new ways to cope with anxious thoughts.
Our team of kind and caring therapists also offer online therapy for children who may be anxious about an in-person session.
Take care of you
To be able to support your child, you also need to take care of yourself. You don’t need to do this alone. Our team of experienced Young Minds clinicians are here to offer advice, support and guidance. Find out more here.
If you need additional help in person or online therapy may be able to assist you. Make an appointment request here. Or call us on: (07) 3857 0074.
Author: Di O’Malley – Founder and Managing Director of Young Minds Health and Development Network, and Counselling Psychologist.
More resources for dealing with signs of childhood anxiety