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All kids have moments that make them nervous, like the first day of school or trying a new activity. But how do you know if these are just worries that come with growing up or if it's a sign of anxiety in your kids?
According to the CDC, almost 10% of children ages 3 to 17 have anxiety. And yes, those are pre-pandemic numbers. In these difficult times, it's vital you know what signs you should keep an eye out for, what causes anxiety in kids, and how you can help them manage it.
Signs of anxiety in children
If you've noticed your child is more nervous than usual, it doesn't necessarily mean that they have an anxiety disorder. After all, being nervous about new experiences is totally normal for kids. It's important to know when nervous feelings turn into signs of anxiety in your child.
"There are many types of anxiety, but they share common feelings of worry, nervousness, or unease that likely is out of proportion to whatever is stimulating it. The past few years have worsened the mental health of our children, including notable increases in anxiety, depression, disturbances in sleep and appetite, and impairment in social interaction," Dr. Stuart Lustig, child psychiatrist and national medical executive for behavioral health, told Mom.com.
Additionally, the Child Mind Institute recommends parents keep an eye out for other signs of anxiety in their children, like having trouble concentrating, being overly self-conscious, or being excessively clingy toward parents and other caretakers. If any of these signs of anxiety arise in your children and start interfering with their ability to get through each day, it's time to talk to their pediatrician.
What can cause anxiety in children?
The causes of anxiety in children are numerous and varied, but Dr. Lustig calls out that, "Anxiety can be caused or made worse by trauma, abuse, neglect, or prolonged periods of stress."
But even without any specific triggering event, life, in general, can be enough to cause anxiety in your kids. And when it comes to what causes anxiety in children, another question is always asked by anxious parents everywhere; is anxiety genetic? The answer to that question is two-fold. Like any other disorder, anxiety can be hereditary. But, it's also worth mentioning that the environment you create for your kids can also help them better cope.
"My kindergartner gets anxious about being separated from me during the school day. So every day, at the same time and in the same place, I pick him up. This way, he knows exactly what to expect, and it definitely helps ease his worry," mom of three Larrisa M. told Mom.com.
How to manage anxiety
Depending on the level of anxiety your child is facing you might wonder how to help manage their anxiety. Do you ask their pediatrician about medication? Or maybe, encourage them to participate in therapy? Give your child's doctor a call and discuss the best way to help your kids feel and function at their best. Depending on how much their worries are interfering with school or their friendships, there are many different options to help them manage, but in the meantime, these best practices are a good place to start.
Breathing
The recommendation to take a deep breath to help you calm down isn't just anecdotal. Teach and practice breathing exercises with your kiddos. It can help lower their blood pressure and heart rate, helping them decrease the physical sensations of anxiety.
Mindfulness
Being aware of your surroundings in the moment can stop anxiety in its tracks. One of the best ways to help your kids keep mindfulness accessible at all times is to practice grounding. All they have to remember is 5, 4, 3, 2, 1; have them name five things they can see, four things they can touch, three things they can hear, two things they can smell, and one thing they can taste.
Talk about it
One of the most underrated ways to help your kids manage their anxiety is to simply talk about their experiences. When you talk to your kids about their anxiety, you validate their feelings and allow them to feel heard.
