Anxiety Coping Skills for Kids: 9 Exercises to Try

Signs of Anxiety in Children

While it is normal for children to worry or feel fearful at times, some anxiety in children goes beyond these ordinary worries and fears. Occasional anxiety symptoms about new experiences, tests, or social events are typical in children and usually fade over time. However, anxiety becomes concerning when it interferes with a child’s daily functioning, relationships, and well-being.

Common signs of anxiety in children include:

• Increased irritability and tantrums: Anxiety can manifest behaviorally as irritability, mood swings, or outbursts of anger. Children may become easily frustrated or have more frequent temper tantrums than their peers.
• Restlessness and fidgeting: Children experiencing anxiety often demonstrate restlessness, such as pacing, nail-biting, or constantly moving their limbs.
• Sleep disruptions: Anxiety can interfere with a child’s ability to fall asleep or stay asleep, leading to frequent nightmares or sleepwalking.
• Extreme fatigue or low energy: Anxiety can drain a child’s energy, causing them to appear lethargic or tired, even without exertion.
• Avoidance and withdrawal: Children with anxiety often exhibit avoidance behaviors, such as avoiding social situations, school activities, or interactions with unfamiliar people or places.
• Perfectionism and overachievement: Some children with anxiety may develop perfectionistic tendencies and be intensely critical of themselves. They might strive for perfection to reduce anxiety and gain approval.
• Difficulty concentrating: Anxiety can interfere with a child’s ability to focus and concentrate on tasks, leading to academic problems or difficulty completing assignments.
• Excessive worry: Worry and fear are typical emotional signs of anxiety in children. They may become worried about everyday activities, school, separation from loved ones, or upcoming events.
• Excessive self-consciousness: Children with anxiety may display heightened self-consciousness, feeling excessively concerned about their appearance, behavior, or how others perceive them.
• Decreased self-esteem: Anxiety can erode a child’s self-esteem over time, leading to negative self-image, self-doubt, and feelings of inadequacy.

Causes of Anxiety in Children

Anxiety in children can result from a combination of genetic, environmental, social, and developmental factors. Identifying and addressing these factors early on is crucial to minimize the negative impact on a child’s life. Recognizing and managing anxiety in children allows them to develop healthier coping strategies, feel more secure, and thrive emotionally and academically.

Common causes of anxiety in children include:

• Genetics
• Environmental factors
• Parental influence
• Traumatic experience
• Peer pressure
• Bullying, or cyberbullying
• Academic pressure
• Life transitions and changes

9 Anxiety Coping Skills for Kids

There are many different types of anxiety coping skills for kids. Each child may respond differently to various coping strategies. It may take some trial and error to discover what works best for your child. Still, the effort is worth it because effective coping skills for anxiety will result in a healthier, happier child.

Here are nine effective anxiety coping skills for kids:

1. Practice Mindfulness

Mindfulness can be a powerful tool to help children manage their anxiety and cultivate a sense of calm and resilience. Teaching mindfulness to a child from an early age equips them with valuable tools that will carry them into adulthood.

Here are some mindfulness and relaxation techniques suitable for children:

• 333 rule: The 333 rule is a simple technique that teaches children how to combat anxiety by focusing on their external surroundings. It is based on the concept of redirecting attention away from anxiety-inducing thoughts and redirecting it toward the present moment. The rule involves identifying three things you can see, three things you can hear, and finally, moving three parts of your body.
• Color breathing: Color breathing is a simple yet powerful technique that involves visualizing certain colors while consciously controlling breathing patterns. This method helps children manage anxiety, reduce stress, and find inner calmness by associating specific colors with different emotions or states of mind.
• Guided imagery: Guided imagery meditation for anxiety is a visualization exercise where a child imagines a safe and peaceful place. Encourage the child to use their senses to visualize the details of this place, such as the colors, sounds, and smells. This technique enables children to escape worries by focusing on positive imagery.
• Mindful coloring: Coloring can be a calming and mindful activity for children. Provide them with coloring books for anxiety and ask them to focus on the strokes, colors, and patterns while letting go of any anxious thoughts. This practice helps redirect their attention and promotes relaxation.
• Mindful eating: Encourage your child to practice mindful eating by paying attention to the taste, texture, and smell of their food. Teach them to eat slowly and savor each bite. This technique promotes a sense of grounding and helps redirect their focus from anxious thoughts.
• Body scan meditation: Guide your child through a body scan meditation, where they focus their attention on different parts of their body, starting from their toes and moving towards their head. Help them notice any sensations or areas of tension and encourage them to let go of any discomfort.
• Yoga: Introduce your child to child-friendly yoga exercises that involve gentle stretching and breathing techniques. Yoga helps with anxiety by increasing body awareness, promoting relaxation, and improving flexibility. A research study confirms that yoga is an anxiety-coping skill for kids.¹

2. Engaging in Physical Activity & Play

Exercise reduces anxiety by releasing endorphins and improving mood, focus, and overall well-being. Activities like biking, dancing, or playing sports offer both physical and emotional benefits.^{2, 3}

3. Promote Self-Care

Practicing self-care for kids can also play a significant role in managing anxiety. Self-care involves taking deliberate and intentional actions to care for one’s physical, emotional, and mental well-being.

A key part of self-care for children involves diet and sleep. A lack of sleep can exacerbate anxiety. Encourage your child to establish a bedtime routine, create a calm sleeping environment, and ensure they get the recommended amount of sleep appropriate for their age. Diet also impacts anxiety, ensuring your child is well fed, with a balanced diet of whole foods and fun snacks, will help to regulate their mood.

Another crucial part of self-care for a child is limiting screen time. Excessive screen time, particularly on social media platforms, can impact mental health and contribute to feelings of anxiety. Encourage your child to have boundaries with screen time and limit exposure to content that may trigger anxiety. Encourage alternative activities, such as reading, playing board games, or engaging in outdoor play.

4. Create a Safe Space

A designated safe space where a child can go to relax and unwind can help manage anxiety. Furnish the area with comforting items such as soft pillows, blankets, sensory toys, or calming music. Encourage your child to spend time in their safe space whenever they feel overwhelmed or anxious, allowing them to recharge and regain control of their emotions.

5. Encourage Expression

Provide your children with an outlet for their emotions for coping with anxiety. Encourage them to express their feelings through art, writing, or talking. If age-appropriate, journaling about their anxiety can be a particularly effective coping skill for kids, allowing them to reflect on their emotions and gain a better understanding of their anxiety triggers. Support and validate their emotions, helping them feel heard and understood.

6. Establish Routine & Predictability

Establishing a structured routine and predictable environment can significantly reduce anxiety symptoms. Children with anxiety often feel comforted by knowing what to expect, as predictability provides a sense of security. Adapt their routine to include regular schedules, mealtimes, and designated study or playtime.

7. Teach Problem-Solving Skills

Anxiety can be heightened when children perceive situations as overwhelming or unsolvable. Teaching them problem-focused coping skills equips them with strategies to address challenges and decreases anxiety levels. Guide children through problem-solving steps, encouraging them to identify the issue, brainstorm possible solutions, evaluate the pros and cons, and implement a plan of action. This empowers them to tackle situations with a proactive approach.

8. Encourage Hobbies

Hobbies can provide a healthy distraction from anxiety. Support your child in finding activities they enjoy, such as music, art, or sports.Focusing on a specific activity allows kids to redirect their attention away from stressors, which provides a sense of relief.

9. Promote Deep Breathing

Deep breathing exercises for kids are simple yet powerful anxiety coping skills for children with anxiety. Encourage children to take slow, deep breaths, inhaling and exhaling deeply several times. This technique helps activate the body’s relaxation response, lowering heart rate and reducing feelings of anxiety. Teach children to focus on their breaths and promote their use during challenging or anxious situations to promote a sense of calm.

How to Help a Child With Anxiety

Parents play a vital role in helping their children manage anxiety. By creating a safe and supportive environment, fostering healthy coping mechanisms, and practicing open communication, parents can equip their kids with the tools necessary to manage anxiety successfully. Providing consistent routines, encouraging social support, and modeling healthy behaviors will contribute to a child’s overall mental well-being and resilience.

Treatment Options

While coping skills are good to help manage anxiety symptoms, sometimes professional treatment is needed. Recognizing the importance of early intervention, several effective treatment options exist to overcome anxiety and develop healthy anxiety coping skills for kids.

Treatment for anxiety in children may involve:

• Cognitive behavior therapy (CBT): CBT is widely regarded as the gold standard treatment for childhood anxiety disorders. Based on the premise that thoughts, feelings, and behaviors are interconnected. CBT for kids helps children identify and challenge negative thoughts, develop coping strategies, and gradually face their fears through exposure therapy.
• Parental involvement and support: Parents can play a significant role by understanding anxiety and its impact on their child, actively participating in therapy sessions, and consistently reinforcing learned coping skills at home. Parental support groups or educational workshops can help both parents and children better manage anxiety effectively.
• School-based interventions: Considering the time children spend at school, educators need to be aware of anxiety-related challenges and support affected children appropriately. School-based interventions, such as individualized education plans (IEPs), social-emotional learning programs, and supportive classroom environments, are crucial in creating a conducive learning environment for anxious children.
• Medication: Anti-anxiety medications for children with anxiety are typically prescribed by pediatricians, child psychiatrists, or psychiatric nurses. The decision on whether to prescribe medication usually occurs after a thorough assessment. They will look at the severity of the anxiety, the impact on daily functioning, and if non-pharmacological interventions have been effective.
• Art and music therapy: For children who struggle to express their anxiety verbally, engaging in creative outlets can be immensely helpful. Music therapy and art therapy for kids enable children with anxiety to explore and communicate their emotions in a non-threatening and constructive way.
• Support groups and peer connections: Joining support groups or participating in peer-based activities can give children a sense of belonging and support. Interacting with others who share similar experiences allows children to validate their feelings, reduce isolation, and learn effective coping strategies from their peers. Schools, community centers, or mental health organizations often offer such platforms for children to connect.

Free CBT Worksheets for Kids

This collection of three worksheets is designed to introduce the core ideas behind CBT for children, and help kids and parents practice CBT techniques at home. Find the one you need or download the full CBT for Kids Workbook here.

Complete Workbook Download

Thought Record for Kids Download

Cognitive Distortions for Kids Download

Fear Hierarchy Download

How to Find Professional Help for a Child With Anxiety

Seek professional help for your child’s anxiety as early as possible. Key resources for seeking professional help include pediatric mental health specialists, school counselors, or psychologists. An online therapist directory can help as each therapist has different training and provides different interventions. Finding a therapist for a child will take some research as you’ll want it to be a good match for your child’s individual situation. You can also explore online therapy platforms that offer services specifically for children and families.