Simple methods to reduce anxiety in children: practical tips for parents

Anxiety is a natural response to stressful situations, but when it becomes excessive, it can affect a child's overall well-being, their ability to learn and interact with their environment. This can manifest itself in the form of restlessness, fears, insomnia, or physical symptoms such as headaches or stomachaches. Reducing anxiety levels in children is an important point in the development of their emotional health. In this article, we will look at simple and effective ways to reduce emotional tension and anxiety in children.

Creating a calm environment at home

Children are very sensitive to their surroundings, and tension at home can cause anxiety. It is important for parents to be aware of the atmosphere at home:

Ensure stability. Children feel more confident when their lives have structure and predictability. This means creating a routine: a regular time for waking up and going to bed, a set time for meals, studying, or playing.

Limit stressors. This could be conflicts between parents, watching disturbing news, or other stressful situations. Try to create a calm and cozy atmosphere at home.

Practice relaxation activities with your child.: listening to calm music, drawing or other creative activities.

Physical activity and walks in the fresh air

Children who are physically active have lower stress levels. Walking outdoors, playing sports, or even active games in the park can help reduce anxiety levels.

Simple outdoor games, such as running, jumping, or cycling, help release energy and reduce stress levels. Fresh air and a change of scenery provide an opportunity to relax and distract from anxious thoughts.

Regular physical activity improve mood by releasing endorphins, the hormones of happiness. For example, after a few hours of playing outdoors, a child usually feels calmer and more relaxed.

Interaction with other children – active outdoor play often involves interaction with other children, which provides an opportunity to develop social skills, make new friends, and reduce feelings of isolation. This has a positive effect on the child’s psychological state.

Source: freepik

Healthy sleep

Insomnia or insufficient sleep can worsen anxiety symptoms in children. It is important for your child to have a regular sleep schedule that allows the body to recover.

Create a comfortable sleeping environment: darkened room, quiet environment, comfortable bed.

Avoid stressful situations before bed. — walks, quiet games, or reading books can help calm a child.

Try to stick to the same time for nighttime rest. and waking up each day. This helps establish the body's biological rhythm and ensures optimal recovery during the night.

Proper nutrition and microbiota

The health of the gut and its microbiota is closely linked to a person's emotional state, including anxiety levels. A balanced diet can help support a child's physical and mental health. The gut actively influences our brain through the production of neurotransmitters, so a healthy diet can be a powerful tool in supporting both a child's physical and mental state.

It is important to include foods rich in omega-3 fatty acids, such as fish, nuts, and seeds, as well as other healthy foods, such as fruits, vegetables, whole grains, and dairy products, in your diet, as they provide the body with essential vitamins, minerals, and antioxidants that support a healthy nervous system.

One effective tool that can help improve a child's emotional state and reduce anxiety is "Cerebro Biotic". This innovative product, manufactured according to modern European standards, contains a complex of lactobacilli that help restore the balance of brain neurotransmitters. The strains of live lactobacilli in the Cerebro-Biotic complex*, a billion in one joint, were specially created for:

• improving thinking and concentration;
• quality sleep;
• mood stabilization;
• reducing anxiety levels due to a positive effect on the intestinal microbiota.

The use of such brain probiotics is currently being actively studied and may be a useful addition to traditional methods of reducing stress and anxiety in children, especially if your child often experiences anxiety, has mood problems, or sleep disorders.

! This effect – reducing symptoms of anxiety, PTSD, depression, autism, and improving memory – has been proven in 40 studies.

! For use by adults and children over 3 years of age. Doctor's consultation is mandatory.

Relaxation techniques and meditation for children

Teaching children relaxation techniques is an important step in developing emotional resilience. Here are some practical techniques:

Deep breathing: Ask your child to close their eyes, take a deep breath through their nose, hold it for a few seconds, and then exhale through their mouth. This helps calm their nervous system.

Simple meditation: Invite your child to imagine themselves in a peaceful place that they like, for example, on the beach, in the forest or in a green meadow. It is important that they can “feel” this place, imagining the smells, sounds and colors around them. This helps them to distract themselves from anxious thoughts and immerse themselves in a world of peace.

Color visualization: Have your child imagine breathing in a calm, soothing color (such as a soft blue or green) and then slowly breathing out anxiety or tension in the form of a dark color. This technique helps children “see” their emotions and work with them.

Sound relaxation: During a calming walk or bedtime, use recordings of nature sounds—such as rustling leaves, rain, or waves—to help reduce anxiety and help your child relax.

Source: freepik

Communication and support

The most important thing is support from parents. Children may often not understand why they are worried, so it is important to give them the opportunity to express their feelings:

Create a trusting environment for conversations. It is important that your child feels free and comfortable sharing their feelings. Try to be sensitive to their emotions and not judge what they say. Create an environment where your child knows that their feelings are important and accepted.

Be patient. When a child is experiencing anxiety, they may not be able to immediately explain what is bothering them, or they may not be able to find the words to describe their emotions. In such cases, it is important to be patient and supportive. It is necessary to remind the child from time to time that they are not alone in their feelings.

Encourage positive thinking. When talking, try to focus on the positive aspects of the situation. Emphasize your child's strengths, successes, and coping skills. For example, if your child is anxious before an important event, remind them of past achievements and times when they overcame challenges. This will help them feel confident, increase their self-esteem, and help reduce their anxiety.

Reducing anxiety in children requires a comprehensive approach. It is important to create a calm environment, pay attention to physical activity, healthy sleep and nutrition. Help from parents, as well as additional tools such as "Cerebro Biotic", can significantly improve a child's emotional state. The simple methods we have reviewed can be useful in strengthening your child's mental health and reducing anxiety levels.

* Cerebro-Biotic sticks. Not a medicine. Advertising of a dietary supplement. Report No. 3/28-A-1080-22-195/1 dated 07.11.2022. Manufacturer: AB-BIOTICS, S.A., Spain.