Helping Children Navigate Anxiety

Anxiety can feel overwhelming, especially for children and teens who are still learning how to understand and manage their emotions. As parents, caregivers, or professionals, our role isn’t to “fix” their feelings but to stand beside them with patience, empathy, and gentle guidance. Here’s how you can help a child experiencing anxiety feel heard, supported, and empowered.

Acknowledge Their Fears

The first and most important step is validating their feelings. Let children know it’s completely okay to feel nervous or scared. Rather than rushing to reassure or dismiss their worries, listen without judgment. When you reflect back what they’re sharing—“It sounds like you’re feeling really worried about this”—you show empathy and help them feel understood. This simple act can ease their anxiety by making their emotions feel valid and manageable.

Teach Simple Coping Skills

Once they feel heard, you can gently introduce simple tools to help them calm down when anxiety strikes. Techniques like deep breathing, counting slowly to ten, or imagining a peaceful place can give children a way to regain control in the moment. Comfort objects, like a favorite stuffed animal or blanket, can also provide reassurance. These coping skills don’t eliminate anxiety overnight but empower kids to face their feelings with more confidence.

Encourage Positive Self-Talk

Anxiety often fuels negative “what-if” thoughts that make fears seem bigger than they are. Helping children replace these with positive affirmations—such as “I can handle this” or “I’ve done hard things before”—builds resilience. Reminding them of past successes helps shift focus from worry to strength, encouraging them to believe in their ability to overcome challenges.

Be Present and Patient

Sometimes, the best support is simply being there. Ask gently how you can help, or just offer your presence without needing to “fix” anything. Sharing your own experiences with anxiety—if appropriate—can normalize their feelings and remind them they’re not alone. Remember, emotional support is a journey, not a quick fix. Your patience and understanding create a safe space for children to grow emotionally and feel secure.

Helping children and teens manage anxiety takes time and care, but small steps like validating their feelings, teaching coping strategies, and encouraging positive thinking can make a big difference. If you’re a parent, caregiver, or professional looking for guidance, know that support is available—and together, we can help young people thrive.