What To Do When You’re Feeling Anxious

Every parent wants to protect their child from discomfort. So when your child is anxious—worried, tense, or overwhelmed—it can feel heartbreaking. Our instinct is often to make the feeling go away as quickly as possible.

But anxiety isn’t something we can simply erase. What we can do is help children learn how to calm their bodies, organize their thoughts, and feel supported while they move through it.

Small, simple actions can make a big difference.

 

Here are a few ways to gently support your child when anxiety shows up:

Help them reset their space

When emotions feel out of control, the environment can feel overwhelming too. Tidying up a desk, organizing a backpack, or rearranging a small area of their room can give children a sense of control and accomplishment. A calmer space often helps create a calmer mind.

Pay attention to posture

It may sound small, but posture affects mood more than we realize. Slumped shoulders and a lowered head can reinforce feelings of worry or low confidence. Encouraging your child to sit or stand tall, take a deep breath, and open their chest can help shift how their body—and brain—feels.

Encourage journaling or drawing

Anxious thoughts often swirl around without a clear outlet. Writing or drawing helps move those thoughts out of the mind and onto paper. Younger children might draw their worries, while older kids may benefit from writing what they’re feeling or what they’re afraid might happen. This process can help them gain perspective and feel more in control.

Create a calm sensory moment

Soft lighting, calming scents, or quiet music can signal to the nervous system that it’s safe to relax. If you use candles or diffusers, always supervise and keep safety in mind. Even something as simple as dimming the lights and sitting quietly together can help a child’s body settle.

Put the phones away and connect

Anxiety shrinks when connection grows. Taking a few minutes to sit together—without screens—and simply talk or listen can help children feel less alone in their feelings. You don’t need to solve the problem right away. Feeling heard and understood is often the first step toward calm.

Anxiety in children isn’t a sign of weakness—it’s a sign that their nervous system is trying to protect them. With patience, connection, and simple supportive habits, children can learn that anxious feelings are manageable—and that they don’t have to face them alone.

 

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

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