Helping Kids with Anxiety in the Summer
Summer Strategies for Managing Child Anxiety
Summer can be a challenging time for children with anxiety. The lack of routine, changes in daily activities, and increased social interactions can heighten their anxiety levels. Here are some strategies to help your child manage anxiety during the summer months:
Maintain a Routine: Even though school is out, establishing a summer routine can provide a sense of stability and predictability. Include regular mealtimes, bedtimes, and planned activities. It may be helpful to explain to your child that while we aim to stick to a routine, there will be times when flexibility is necessary, even if it feels uncomfortable.
Prepare for Transitions: Whether it’s a family vacation, a day at the pool, or a visit to a relative's house, prepare your child in advance. Discuss what to expect, any new activities they might encounter, and brainstorm together how they can manage their worries. A visual aid, like a whiteboard or a piece of paper outlining the plan, can be helpful. Encourage them to bring a calming item or activity with them, such as a stuffed animal or a coloring book.
Practice Relaxation Techniques Together: Teach your child relaxation techniques such as deep breathing, progressive muscle relaxation, or visualization. For example, try deep breathing by blowing bubbles together outside! Remember, longer exhales than inhales signal to our nervous system that it can relax. Apps like Headspace and Calm offer child friendly meditations. Practice these techniques daily when your child is not feeling distressed, so they become familiar and can use them effectively during high anxiety moments.
Create a Safe Space: Ensure your child has a quiet, comfortable space where they can retreat when feeling overwhelmed. This could be a cozy corner in their room or a quiet spot in the backyard. Items to include in a calm corner can be found on Amazon and might include a feelings and coping skills poster or a weighted stuffed animal.
Engage in Movement: Physical activity can be a great way to manage anxiety. Encourage your child to engage in outdoor play, yoga, sports, or family walks. Exercise helps release built-up energy and promotes relaxation.
Open Communication: Maintain open lines of communication. Let your child know it’s okay to talk about their fears and anxieties. Validate their feelings and work together on coping strategies. Use supportive statements that give your child confidence in their ability to manage moments of high anxiety and their big feelings.
Remember, every child is different, and what works for one might not work for another. Be patient and willing to adjust your approach to best support your child’s needs.
If you feel overwhelmed about how to help your child with anxiety and want to feel more informed and empowered, schedule a consultation call with me to discuss some of my services, including parent coaching or child and family therapy.
