Helping Your Anxious Child: Understanding and Managing Anxiety Through Relaxation Techniques12/12/2024
Anxiety is one of the most common childhood challenges, often showing up in various forms. As a parent or caregiver, understanding how anxiety presents in your child and equipping them with calming tools can make a significant difference.
Common Types of Childhood Anxiety:
How Anxiety May Show Up in Your Child:
The good news is that anxiety is highly treatable. Therapy can help children develop tools to manage worrying thoughts, but there are also strategies you can use at home to support your child. One effective technique is Progressive Muscle Relaxation (PMR). How PMR Helps Your Child RelaxWhen children experience anxiety, their bodies often respond with physical tension, which can feel uncomfortable and make it harder to calm down. PMR teaches children to identify and release this tension, helping them feel more relaxed and grounded. This simple process involves tensing specific muscle groups for a few seconds and then releasing the tension, creating a clear contrast between the feeling of tension and relaxation. A Simple PMR Exercise to Try at Home Preparation:
Guided Instructions: Start with Deep Breathing:
Focus on Each Muscle Group:
End with Calm Breathing:
Support for Parents Teaching your child relaxation techniques like PMR can be a valuable tool to help them manage their anxiety. However, if you’re finding it challenging to address your child’s needs or would like further support, our experienced psychologists are here to help. To help you get started, we’ve created a free downloadable guide with step-by-step Progressive Muscle Relaxation exercises. This resource is perfect for teaching your child how to calm their mind and body. Download Your Free PMR Guide Now If you’d like personalised support, contact us to schedule an appointment with one of our friendly psychologists. Together, we can help your child develop the skills they need to thrive. In this post, we explore how to help bring your focus back to the positive aspects of your life and how to realistically incorporate self care into your busy routine.
One way is to take regular time each day to appreciate the positive things that are happening. Write them down and reflect on them when you need the reminder. When we think of self-care, too often we think of bubble baths and date nights. While both of those things are enjoyable and relaxing, it does not have to be your visual when it comes to self-care. Saying “no” to additional demands is self-care, as is going for a walk around the block for a quiet walk. Eating a healthy meal, or an act of kindness towards another person can also be a form of self-care. Trying something new or engaging in a hobby can also be self-care. Often, we find ourselves saying that we do not have enough time to do some of these things, and our self-care can be one of the first things to drop when we experience stress. However, it is important to remember that taking care of yourself is not a selfish act, it is helping you be the best version of yourself in order to best care for your children. Having a consistent time in the day scheduled for self-care can increase the chance that it happens and can be for just 3 minutes per day to start with. Being energised and refreshed helps us parents with patience and compassion and helps us model to our children that it is ok to take time for ourselves, ask for help and deal with our stresses in healthy ways. So, when you feel the stress and negativity creeping in, remember that it is ok to stop and ask for help. Giving 100% of yourself does not have to mean working until you fall apart. Having someone to talk things through can help give you some perspective, and often just getting things out of your head can be helpful. It may be helpful for you to consider services like - Parentline (1300 30 1300) - lifeline (13 11 14) - Your GP or even the ear of a friend. If you are in need of further support, please contact the clinic to book an appointment with one of our friendly psychologists. |
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