Helping Your Anxious Child: Understanding and Managing Anxiety Through Relaxation Techniques

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:

• Separation Anxiety:
  • Fear of being separated from their parent or primary caregiver.
  • Children may seem 'clingy' and express worries about something bad happening to their parents or themselves.

• Social Anxiety:
  • Avoidance of social situations or interactions.
  • Intense worry about being judged or negatively evaluated by others.

• Generalised Anxiety:
  • Excessive fears and worries that affect multiple areas of life.

How Anxiety May Show Up in Your Child:

• Persistent, upsetting worrying thoughts.
• Physical symptoms like tummy aches, headaches, or muscle tension.
• Irritability or emotional outbursts.
• Difficulty sleeping, nightmares, or disturbed rest.
• Fatigue and low energy.
• Challenges with focus and attention.
• Avoidance behaviours, such as school refusal or reluctance to try new activities.

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 Relax
When 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:

• Have your child sit or lie down in a comfortable position.

Guided Instructions:

Start with Deep Breathing:

• “Take slow, deep breaths in through your nose and out through your mouth. Imagine your tummy is a big balloon—when you breathe in, it fills with air, and when you breathe out, the air slowly escapes.”

Focus on Each Muscle Group:

• Feet and Toes: “Squeeze your toes and feet into a tight ball… hold for five seconds… now relax. Let your feet go loose.”
• Legs: “Point your toes to tighten the muscles in your legs… hold… now let go. Feel your legs relax like cooked spaghetti.”
• Tummy: “Squeeze your tummy muscles in… hold… now relax. Notice how soft and calm your tummy feels.”
• Shoulders: “Lift your shoulders up to your ears… hold… now let them drop down as you relax.”
• Arms and Hands: “Stretch your arms forward and squeeze your hands into a tight ball, like squeezing a lemon… hold… now let your arms go loose and floppy.”
• Face: “Scrunch your face up tight… hold… now relax. Feel how soft your face becomes.”

End with Calm Breathing:

• “Take one more deep breath in through your nose and out through your mouth. When you’re ready, gently open your eyes and notice how calm and relaxed your body feels.”

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.

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.

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