How to Lower Anxiety Levels in Your Child
Is your child struggling with anxiety? You’re not alone. Many children experience anxiety, but the good news is there are ways to help them navigate these feelings and build resilience, helping them lower anxiety levels.

This post contains affiliate links.
How to Lower Anxiety Levels in Your Child
Here are some strategies to make the journey smoother for both you and your child.
Start by Listening
When your child feels anxious, one of the most important things you can do is listen.
Create a safe space where they feel comfortable sharing their worries.
Instead of jumping straight to solutions, let them express their feelings. In fact, trying to offer solutions can make your child shut down.

Sometimes, just having someone listen can make a world of difference.
Validate Their Feelings
Avoid minimizing your child’s emotions, even if their worries seem small to you.
Saying things like “It’s no big deal” or “You’ll be fine” can make them feel unheard.
Instead, acknowledge their feelings with phrases like, “I can see that you’re feeling nervous about this, and that’s okay.”
Freeing Your Child from Anxiety, Revised and Updated Edition: Practical Strategies to Overcome Fears, Worries, and Phobias and Be Prepared for Life–from Toddlers to TeensHelping Your Anxious Child: A Step-by-Step Guide for Parents
Anxiety Relief for Kids: On-the-Spot Strategies to Help Your Child Overcome Worry, Panic, and Avoidance
Raising Worry-Free Girls: Helping Your Daughter Feel Braver, Stronger, and Smarter in an Anxious World
Validation helps them feel understood and supported.
Teach Them Coping Skills
Equip your child with tools to manage their anxiety.
Deep breathing exercises can be incredibly effective.
Try belly breathing together: inhale deeply through the nose for four counts, hold for four counts, and exhale slowly through the mouth for four counts.

You can also encourage them to visualize a calming place or practice mindfulness techniques, like focusing on their senses.
Establish Routines
Predictability can ease anxiety.
Stick to consistent daily routines as much as possible, especially during stressful periods.
Knowing what to expect can provide a sense of security for your child.
I know when we would get off schedule when my boys were little, it would throw everything into chaos.
Model Healthy Coping Mechanisms
Children often look to adults for cues on how to handle emotions.

Show them how you manage stress in healthy ways, whether it’s taking a walk, practicing yoga or talking about your feelings.
Limit Exposure to Stressors
While it’s impossible to shield your child from all stress, you can reduce unnecessary triggers.
For example, if certain media makes them anxious, limit their exposure, even if they think it’s fun in the moment.
What to Do When You Worry Too Much: A Kid’s Guide to Overcoming AnxietySometimes I’m Anxious: A Child’s Guide to Overcoming Anxiety – Child’s Guide to Social and Emotional Learning
The Sometimes I’m Anxious Activity Book and Journal
CBT Workbook for Kids: 40+ Fun Exercises and Activities to Help Children Overcome Anxiety & Face Their Fears
Encourage positive activities that help them relax and recharge, like drawing, playing outside or reading a favorite book.
Team Up – Us Against It
As a parent, it can be tempting to get angry with your child’s anxious behavior, but this just makes it worse.
Instead, try to make it an “us against it” situation. Team up with your child against the anxiety.
Treat the anxiety as something you are going to fight together, side by side.
Developing and cultivating that mentality can help in several ways:
- It helps alleviate your anger by redirecting the feelings that anxiety can produce – you can “re-wire” your reactions to be from a helpful standpoint rather than a punishing one.
- It identifies the anxiety as a third party, so to speak, and not something that is “wrong” with your child. Your kiddo may feel very relieved to know that his or her feelings are actually the anxiety.
- Once the anxiety is considered separate from your child, they can learn to “boss it back” and not feel so much like a victim.
Reduce Your Own Anxiety
Children seem to pick up on parental anxiety, and their anxiety can make parents feel anxious, setting up an unpleasant cycle.
As the adult, you can set an example of anxiety management and reduce the amount of anxiety that is in your living space.

Meditate, pray, take deep breaths or whatever works to keep your anxiety from worsening the situation.
Seek Professional Support When Needed
If your child’s anxiety is significantly impacting their daily life, it might be time to seek help from a therapist or counselor.
Professionals can offer guidance tailored to your child’s unique needs and provide strategies to help them thrive.
Additional Tips to Support Your Anxious Child
- Encourage Open Communication: Regularly check in with your child about their feelings and experiences. Use open-ended questions like “What was the best and hardest part of your day?”
- Celebrate Small Wins: If your child faces a fear or tries a new coping skill, celebrate their effort. Positive reinforcement builds confidence.
- Practice Gradual Exposure: If your child avoids certain situations due to anxiety, help them face their fears gradually. For example, if they’re afraid of speaking in class, practice at home before trying in a low-stress environment.
- Create a Calming Toolkit: Help your child assemble a ‘toolkit’ of things that soothe them, like stress balls, comforting scents, or a playlist of relaxing music.
Anxiety can be tough, but with your guidance and encouragement, your child can learn to manage their feelings and feel more confident.
Remember, you’re in this together, and every step forward is progress!