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Breathing in a square – a simple and effective way to reduce anxiety:

• Inhale for 4 counts;
• Hold your breath for 4 counts;
• Exhale for 4 counts;
• Hold your breath for 4 counts.
  Repeat the cycle 4-5 times.

Grounding Technique (5-4-3-2-1) helps to shift attention:

• Find the 5 objects you see;
• Identify 4 sounds around;
• Mark 3 tangible items;
• Find 2 smells;
• Identify 1 taste.

Systematic work (long-term)

Daily routine and digital detox play a key role:

• Normalization of sleep (8–10 hours for children);
• Limiting time with gadgets;
• Regular physical activity;
• Proper nutrition.

Art coaching and games Helps express anxiety in a safe way:

• Drawing fears;
• Modeling from plasticine;
• Creating stories;
• Role-playing games.

Diary of Emotions — an effective tool for children from 8 years old and teenagers:

• Recording alarming situations;
• Analysis of emotions;
• Finding solutions;
• Track progress.

Methods for dealing with anxiety in children also include:

• Regular walks in the fresh air;
• Family rituals;
• Joint activities;
• Encouraging independence.

There should be help for anxiety consistent and constant. Important:

• Be patient;
• Praise for small successes;
• Create a safe atmosphere;
• Do not discount your child’s feelings.

An integrated approach, combining rapid response techniques and long-term work, gives the best results in the fight against childhood anxiety.

What NOT to do: parental mistakes

Common mistakes in working with childhood anxiety:

• Devaluation of feelings: phrases like “This is nonsense, don’t be afraid” or “Don’t be a coward” only increase the child’s anxiety. It is important to acknowledge his emotions and experiences.
• Creating greenhouse conditions: Avoiding frightening situations with your child may temporarily alleviate his condition, but in the long term it only perpetuates the fear.
• Excessive parental anxiety: When adults themselves panic or show excessive concern, this increases the child’s anxiety.
• Pressure and requirements: phrases “You have to cope” or “All children can do it, but what about you?” create additional stress.
• Ignoring the problem: hope that “it will go away on its own”, can lead to aggravation of the situation.
• Comparison with others: phrases “But Petya is not afraid” or “Look at how others are doing well.” reduce the child’s self-esteem.

Remember: the right support and a competent approach will help your child learn to cope with anxiety, rather than avoid it.

When self-help is not enough: turning to a specialist

Sometimes a child or teenager’s anxiety reaches such a level that it requires professional help.

It is important not to put off visiting your doctor if you experience worrying symptoms that interfere with your daily life, school, or relationships with others.

Red flags for visiting the doctor

It is worth contacting a psychiatrist or psychocoach, if a child or adolescent has:

• Panic attacks – sudden attacks of fear or anxiety, accompanied by physical symptoms: rapid heartbeat, sweating, trembling, feeling of lack of air.
• Refusal to eat or sudden change in appetite – for example, if the child stops eating at the common table, eats at night, takes laxatives or induces vomiting.
• Suicidal thoughts or attempts – conversations about death, self-harm, plans for suicide.
• Hallucinations or delusions – seeing objects that don’t exist, voices that no one else can hear, or beliefs that don’t correspond to reality.
• Aggressive behavior that threatens the safety of others – frequent outbursts of anger, violence towards people or animals.
• Social isolation or apathy – complete loss of interest in previously favorite activities, avoidance of communication, prolonged loneliness for no apparent reason.
• Sleep disorders that persist for a long time – difficulty falling asleep, frequent awakenings, nightmares, sleepwalking.
• Obsessive thoughts or actions – constant hand washing, checking locks, repeating certain rituals that interfere with normal life.
• Developmental delay – lag in speech, motor skills, cognitive skills compared to peers.
• Problems with adaptation – difficulties when moving to a new class, kindergarten, after moving or traumatic events (death of a loved one, parental divorce, bullying).

There is also a reason to contact a specialist if:

• anxiety persists for more than 1–2 months and does not decrease or even intensifies;
• the child avoids school, social situations or usual activities;
• physical symptoms (abdominal pain, headaches) are not explained by medical reasons;
• there is a sudden change in behavior after stress or trauma.

Don’t be afraid to turn to specialists – modern psychiatry is focused on safety and effectiveness of treatment. Many problems can be solved without drugs, with the help of psychocoaching. Early diagnosis and assistance increase the chances of successful correction of the condition.

If you notice several of the following symptoms in your child, it is recommended start with consulting a coach or a psychocoach. If necessary, they will refer you to a psychiatrist.

To assess the child’s psychological state, you can go through Check-up in “Animago”. This is 30 minutes of work with a coach and 30 minutes of consultation for a parent. As a result, you will receive recommendations on how to help your child if necessary.

Frequently asked questions (FAQ)

Can anxiety go away on its own with age?

No, most often, without support, anxiety does not disappear, but only changes form or intensifies over time.

According to the WHO, between 60% and 80% of adults with anxiety disorders first experienced them in childhood. If you do not provide support to your child, there is a risk that anxiety will develop into adult forms of disorders, worsen social maladjustment, or lead to other problems. Early help increases the chances that a child will learn to independently regulate emotions.

How to distinguish ADHD from anxiety?

ADHD (attention deficit hyperactivity disorder) is a neurobiological disorder in which the functioning of the central nervous system is impaired. It manifests as difficulty concentrating, impulsivity, hyperactivity, and problems processing information. Symptoms usually begin in early childhood (before age 12) and persist over time, regardless of emotional state.

Anxiety is a psychological state with a feeling of fear, anxiety or anticipation of negative events. It can occur at any age, often under the influence of stress, traumatic experience or adverse conditions. Anxiety affects the ability to concentrate, but problems with attention in this case are associated with intrusive thoughts and hypervigilance, rather than with neurobiological deficits.

Key differences:

• Concentration. In ADHD, difficulties with concentration are constant and do not depend on the emotional state. With anxiety, problems with attention occur during periods of heightened anxiety and may subside when the person is calm.
• Impulsiveness. ADHD is characterized by impulsiveness – thoughtless actions, interruptions in conversation, uncontrolled movements. With anxiety, impulsivity is usually not observed.
• Perfectionism and avoidance. People with anxiety often avoid tasks due to fear of failure or perfectionism. In ADHD, problems completing tasks are related to attention deficits rather than a fear of error.
• Social anxiety. People with anxiety may avoid social situations due to fear of being judged. In ADHD, the ability to focus on the emotions of others is reduced, so social anxiety is less common.
• Age of manifestation. ADHD usually begins in childhood, but anxiety can develop at any age, including adulthood.

For an accurate diagnosis, you need to consult a specialist – a psychiatrist or coach.

Do soothing herbs and vitamins help?

The opinion of evidence-based medicine is ambiguous.

Herbal preparations (valerian, lemon balm, motherwort, etc.) can have a mild sedative effect for mild anxiety, especially in the short term. For example, research has shown that lemon balm can reduce anxiety and alleviate symptoms associated with it. However, their effectiveness for severe anxiety disorders is limited and they are not a substitute for professional help.

Important: any medications, including herbal ones, must be prescribed by a doctor. Self-medication can be dangerous.

Vitamins and minerals (for example, magnesium, vitamins D, C, group B) can support the body in stressful situations, since their deficiency sometimes aggravates anxiety. However, their role in the treatment of anxiety disorders is not decisive. Vitamins and minerals are often used as an addition to primary coaching, but not as a replacement.

Recommendations:

• Before taking any herbal or vitamin supplements, be sure to consult your doctor.
• If you have alarming symptoms, you should consult a specialist for diagnosis and development of a comprehensive treatment plan, which may include psychocoaching, drug coaching (if necessary) and lifestyle adjustments.