Using Mindfulness To Help Combat Your Child’s Anxiety

Using Mindfulness To Help Combat Your Child's Anxiety

A child’s anxiety is stressful to the child and can also be stressful for the child’s family. Anxiety can actually be debilitating for kids. Children may spend endless amounts of time and energy fixated on things such as grades, family issues, peer relationships, and performance in sports, as well as disasters they think might happen or dangers that do not actually exist.

Understanding the different types of anxiety and the options for treatment for children and adolescents is really important. Over the course of the last 5 to 10 years, the practice of mindfulness has received significant attention and gained recognition as an effective means of treating and managing childhood anxiety.

Mindfulness and Anxiety – How Does it Work?

Mindfulness is defined as the ability to pay attention to the present moment with kindness and curiosity and without judgment. The goal of mindfulness is to intentionally draw awareness to thoughts, feelings, or sensations as they happen from moment to moment. Mindfulness helps children pay attention to the here and now, which allows them to distance themselves from what is upsetting them.

And the benefits of mindfulness practice are significant! Here are just a few of the many benefits of using mindfulness with children who are anxious:

  • Helps bring attention back to the present, away from worries about the future
  • Reduces stress
  • Breaks the cycle of worry, where one fear feeds on another until it snowballs into full-blown anxiety or even a panic attack
  • Teaches children to identify and accept emotions, rather than feel consumed by them
  • Allows children to practice awareness and acceptance without judgment.

How to Incorporate Mindfulness Into Daily Life

Incorporating mindfulness into your family life can be quite simple. Parents don’t need previous experience to start using mindfulness with children. Begin by introducing your child to the practice and explaining how you will use it. You can let them know that mindfulness can be as short as three minutes or as long as an hour and that there are a range of styles and topics. My favorite Mind Yeti sessions for anxious kids include: Anchor Your Boat,  Candle Can Do and Tree In The City, but you should explore all the sessions and chose the ones you and your child like best.

Once you have discussed mindfulness with your child, come up with a plan together for how you will use this. You can offer some choices concerning the length of their first session or the topic. By allowing your child to choose and help come up with the plan, you increase their buy-in to implement and participate in the practice. The more consistently and frequently you practice, the better. By practicing at the same time each day, you ensure consistency and increase efficacy.

This article written by Melissa Benaroya was originally published on the Mind Yeti blog on March 18, 2017.


About the Author: Melissa Benaroya


Melissa Benaroya, LICSW, is a Seattle-based parent coach, speaker and author in the Seattle area (MelissaBenaroya.com). She created the Childproof Parenting online course and is the co-founder of GROW Parenting and Mommy Matters, and the co-author of The Childproof Parent. Melissa provides parents with the tools and support they need to raise healthy children and find more joy in parenting. Melissa offers parent coaching and classes and frequently speaks at area schools and businesses. Check out Melissa’s blog for more great tips on common parenting issues and Facebook for the latest news in parent education.


A Book for Kids About Anxiety …

‘Hey Warrior’ has been written for children to help them understand anxiety and to find their ‘brave’. It explains why anxiety feels the way it does, and it will teach them how they can ‘be the boss of their brains’ during anxiety, to feel calm. It’s not always enough to tell kids what to do – they need to understand why it works. Hey Warrior does this, giving explanations in a fun, simple, way that helps things make sense in a, ‘Oh so that’s how that works!’ kind of way, alongside gorgeous illustrations.

 

 


 

2 Comments

Catherine Raveczky

Hello there,

I hope this email finds you doing well.

I’m so grateful for your website (which I just recently discovered). I very much look forward to learning from these resources and sharing them with my 11 year old.

I tried to access the link in this article titled “want some more ideas on how to help your child manage anxiety?” and it’s no longer a live link. It’s in the article titled “Using Mindfulness to Help Your Child Combat Anxiety.”

Take care and thank you for creating this!

Catherine

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Separation anxiety can come with a tail whip - not only does it swipe at kids, but it will so often feel brutal for their important adults too.

If your child struggle to separate at school, or if bedtimes tougher than you’d like them to be, or if ‘goodbye’ often come with tears or pleas to stay, or the ‘fun’ from activities or play dates get lost in the anxiety of being away from you, I hear you.

There’s a really good reason for all of these, and none of them have anything to do with your parenting, or your child not being ‘brave enough’. Promise. And I have something for you. 

My 2 hour on-demand separation anxiety webinar is now available for purchase. 

This webinar is full of practical, powerful strategies and information to support your young person to feel safer, calmer, and braver when they are away from you. 

We’ll explore why separation anxiety happens and powerful strategies you can use straight away to support your child. Most importantly, you’ll be strengthening them in ways that serve them not just for now but for the rest of their lives.

Access to the recording will be available for 30 days from the date of purchase.

Link to shop in bio. 

https://www.heysigmund.com/products/separation-anxiety-how-to-build-their-brave/
The more we treat anxiety as a problem, or as something to be avoided, the more we inadvertently turn them away from the safe, growthful, brave things that drive it. 

On the other hand, when we make space for anxiety, let it in, welcome it, be with it, the more we make way for them to recognise that anxiety isn’t something they need to avoid. They can feel anxious and do brave. 

As long as they are safe, let them know this. Let them see you believing them that this feels big, and believing in them, that they can handle the big. 

‘Yes this feels scary. Of course it does - you’re doing something important/ new/ hard. I know you can do this. How can I help you feel brave?’♥️
I’ve loved working with @sccrcentre over the last 10 years. They do profoundly important work with families - keeping connections, reducing clinflict, building relationships - and they do it so incredibly well. @sccrcentre thank you for everything you do, and for letting me be a part of it. I love what you do and what you stand for. Your work over the last decade has been life-changing for so many. I know the next decade will be even more so.♥️

In their words …
Posted @withregram • @sccrcentre Over the next fortnight, as we prepare to mark our 10th anniversary (28 March), we want to re-share the great partners we’ve worked with over the past decade. We start today with Karen Young of Hey Sigmund.

Back in 2021, when we were still struggling with covid and lockdowns, Karen spoke as part of our online conference on ‘Strengthening the relationship between you & your teen’. It was a great talk and I’m delighted that you can still listen to it via the link in the bio.

Karen also blogged about our work for the Hey Sigmund website in 2018. ‘How to Strengthen Your Relationship With Your Children and Teens by Understanding Their Unique Brain Chemistry (by SCCR)’, which is still available to read - see link in bio.

#conflictresolution #conflict #families #family #mediation #earlyintervention #decade #anniversary #digital #scotland #scottish #cyrenians #psychology #relationships #children #teens #brain #brainchemistry #neuroscience
I often go into schools to talk to kids and teens about anxiety and big feelings. 

I always ask, ‘Who’s tried breathing through big feels and thinks it’s a load of rubbish?’ Most of them put their hand up. I put my hand up too, ‘Me too,’ I tell them, ‘I used to think the same as you. But now I know why it didn’t work, and what I needed to do to give me this powerful tool (and it’s so powerful!) that can calm anxiety, anger - all big feelings.’

The thing is though, all powertools need a little instruction and practice to use them well. Breathing is no different. Even though we’ve been breathing since we were born, we haven’t been strong breathing through big feelings. 

When the ‘feeling brain’ is upset, it drives short shallow breathing. This is instinctive. In the same ways we have to teach our bodies how to walk, ride a bike, talk, we also have to teach our brains how to breathe during big feelings. We do this by practising slow, strong breathing when we’re calm. 

We also have to make the ‘why’ clear. I talk about the ‘why’ for strong breathing in Hey Warrior, Dear You Love From Your Brain, and Ups and Downs. Our kids are hungry for the science, and they deserve the information that will make this all make sense. Breathing is like a lullaby for the amygdala - but only when it’s practised lots during calm.♥️
When it’s time to do brave, we can’t always be beside them, and we don’t need to be. What we can do is see them and help them feel us holding on, even in absence, while we also believe in their brave.♥️

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