MINDFUL THINGS TO DO FOR ANXIETY RELIEF

 

 

Anxiety has a way of sneaking up on us—it can be a racing heart, shaky hands, a stomach in knots, or simply that overwhelming feeling that something isn’t right. For kids and teens, anxiety can be especially confusing. Maybe it’s a test that feels too big, the pressure to fit in, or even coping with the loss of someone close.

Whatever the cause, anxiety is real, and it can feel heavy. But here’s the thing: with the right tools, we can teach ourselves (and our kids) how to slow down, ground ourselves, and feel a little more in control. 🌱

 

Here are a few mindful practices that can help bring relief when anxiety shows up:

1. Practice simple breathing techniques

When anxiety hits, the body often forgets to breathe properly fast, shallow breaths take over. Slowing down your breath is like pressing the “reset” button for your nervous system. Try this with your child (or yourself):

• Inhale through your nose for 4 counts.
• Hold for 2 counts.
• Exhale slowly through your mouth for 6 counts.

Even a minute of focused breathing can help clear the fog and calm racing thoughts.

2. Write it down ✍️

Sometimes the thoughts swirling in our heads feel bigger than they actually are. Writing them down gets them out of the mind and onto paper, where they often look less scary. Encourage your child to journal when they feel anxious—or try it yourself. It’s like creating a safe space where emotions can be sorted and released.

3. Speak affirmations out loud

Words carry power. Saying affirmations like:

• “I am safe right now.”
• “I am stronger than this moment.”
• “This feeling will pass.”

…can shift the inner dialogue from fear to calm. Encourage your child to repeat their own kind, grounding statements when worry creeps in.

4. Try meditation (even for 5 minutes)

Meditation doesn’t have to mean sitting perfectly still for an hour with no thoughts at all. It can be as simple as closing your eyes, focusing on the breath, or listening to calming music. For kids, even a guided meditation video or mindfulness app can help them pause and reset.

5. Live in the moment 🌸

Anxiety often comes from worrying about the “what ifs.” Practicing mindfulness is about anchoring ourselves in the now. That might mean enjoying an ice cream without scrolling your phone, taking a walk and noticing the sounds of nature, or giving yourself permission to just laugh with friends. Even tiny mindful breaks remind the brain that it’s safe and present—not trapped in the storm of “what’s next.”

Final Thought

Anxiety isn’t something we can erase completely, but we can give ourselves (and our kids) tools to manage it. These mindful practices don’t just ease the anxious moment—they build resilience over time. And in the process, they remind us that even when life feels overwhelming, there’s always a way to pause, breathe, and find calm again.

 

Coach Benjamin Mizrahi. Educator. Learning Specialist. Family Coach. Father. Husband.   

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