Anxiety is a big deal, and even kids can experience it. You might feel nervous about a test, scared of a new place, or worried about making friends. The good news is that there are tools and strategies that can help manage these anxious feelings. I’ve learned some of these tools, and I want to share them with you!

1. Deep Breathing

When you feel anxious, your heart might start racing, and your breath might get shallow. One way to calm down is by using deep breathing. Deep breathing helps your body relax. To do it, breathe in slowly through your nose for 4 seconds, hold your breath for 4 seconds, and then breathe out slowly through your mouth for 4 seconds. Repeat this until you start to feel calmer. It’s like hitting the reset button for your body and mind.

2. Talking About It

Sometimes, when we feel anxious, it can feel like we’re carrying a heavy backpack full of worries. Talking to someone you trust, like a parent, teacher, or friend, can help lighten that load. Sharing how you feel lets others understand you better, and they might even have some good advice or comforting words that can make you feel better.

3. Visualization

Visualization is like daydreaming but on purpose! It’s when you imagine a peaceful, happy place. This could be a beach, a forest, or a place where you feel safe and calm. Close your eyes and think about the details—what does it smell like? What do you hear? How does it feel to be there? By focusing on these relaxing images, your brain can take a break from worrying.

4. Exercise

It’s no secret that moving your body is good for your health, but did you know it can also help with anxiety? When you exercise, your brain releases chemicals that make you feel happier and less anxious. Whether it’s running, swimming, dancing, or even just playing outside with friends, getting your body moving can help reduce those worried feelings.

5. Mindfulness

Mindfulness is all about focusing on the present moment. It’s about paying attention to what’s happening right now, instead of worrying about the past or future. For example, if you’re eating, focus on the taste, texture, and smell of your food. If you’re walking, pay attention to how your feet feel on the ground. Practicing mindfulness can help stop anxiety from taking over because it makes you focus on what’s in front of you.

6. Journaling

Writing can be a great way to get rid of anxious thoughts. Grab a notebook and write down what you’re feeling. You don’t have to worry about spelling or making it perfect. Just let your thoughts flow. Writing helps you understand your emotions, and sometimes, just seeing your thoughts on paper can help you feel less anxious.

7. Routine and Structure

Having a daily routine can make things feel more predictable and less stressful. If you know what to expect each day, it can help you feel more in control. You can start by setting regular times for meals, schoolwork, playtime, and sleep. When things are organized, there’s less room for anxiety to creep in.

8. Limit Screen Time

Too much screen time, like playing video games or scrolling through social media, can make anxiety worse. It’s easy to get caught up in things that don’t make you feel good. Try to spend more time doing things that make you feel happy and calm, like reading, drawing, or playing outside. Giving yourself breaks from screens can help you relax.

9. Cognitive Behavioral Techniques (CBT)

This might sound complicated, but it’s actually pretty simple. CBT is about changing negative thoughts into more positive ones. When you feel anxious, your mind might start saying things like, “I’m going to fail” or “Everyone is going to laugh at me.” With CBT, you learn to challenge those thoughts and replace them with something more helpful, like “I can try my best” or “I’ll do okay.” It takes practice, but it can really help.

10. Seeking Help

If anxiety becomes too much to handle on your own, it’s important to reach out for help. This could mean talking to a school counselor, a therapist, or a trusted adult. It’s totally okay to ask for help when you need it. Sometimes, having someone guide you through tough emotions can make all the difference.

Conclusion

Anxiety is something everyone deals with at some point, but the good news is that there are many ways to handle it. Whether it’s deep breathing, talking about your feelings, or writing in a journal, there’s a tool for every kid to try. It’s important to remember that feeling anxious is normal, but with the right tools, you can face those feelings and find ways to manage them.