Most of us will have moments in life when we feel worried or nervous. These experiences are usually because of some kind of change, whether big or small, that have put us on edge or made us feel uneasy. This experience will be different for different people. Our children are all different too and may worry about some things more than others. Below are some top tips to help you help your child if they are worried or nervous:
Know what they’re looking at
Be aware of how your children get news and information, especially older children who go online independently. Point them to age-appropriate content so they don’t end up finding news or webpages that scare them or have incorrect information. For example, some social media may be unhelpful. If you are talking with other adults on the phone, just be aware that your child might be listening. They might not always look like they are listening, but it is amazing what they can pick up.
Practice ways of keeping calm
It is normal for worries and changes to make us feel a bit ‘funny’ or unsettled. It can help to stay calm and it’s always helpful to learn different ways to help your body feel relaxed. There are lots of resources on relaxation and ‘mindfulness’ which is another way of helping our children to focus on what is happening in the here and now, rather than worrying about what might happen in the future.
Talk to your child about what anxiety is
Many children won’t understand what they are feeling and it can be very scary and overwhelming. They might think they are poorly or it is related to their heart.
Give children space to share their fears
It’s natural for children to worry. Let them know they can always come to you to talk.
If your child has lots of worries it could help to have worry time, a set part of the day to get the worries out (bedtime may not be the best time to do this).
Some children find it helpful to write worries down and throw them away, or creating a worry box that will “eat” the worries. Remember, no worries are ‘silly’ and try not to use phrases like ‘don’t worry’. Children might be worrying about something which seems small to us as adults but are very real to them!
Let your children know that it’s normal to feel anxious at times
Recognising these feelings and knowing that stressful times pass and life gets back to normal can help children build confidence and different ways of coping.
Helplines
Childline
Crisis Text Line
Text SHOUT
NHS 111
Much more than a helpline! If you are worried about an urgent medical concern, phone: 111 to speak to a fully trained adviser.
Young Persons Text Crisis Service
Text the number below for Young Minds
Resources for younger children
CBeebies – ways to help kids keep calm
www.bbc.co.uk/cbeebies/joinin/seven-techniques-for-helping-kids-keep-calm/Cosmic Kids – YouTube Channel Yoga and Mindfulness for Kids
www.youtube.com/user/CosmicKidsYoga/How to make your own calming mood jar/bottle
www.bbc.co.uk/cbbc/thingstodo/mood-jar/Relaxation Tips for Children – The Sleep Charity
www.nhs.uk/live-well/sleep-and-tiredness/healthy-sleep-tips-for-children/Resources for older children
NHS – Find Mental Health Support for Young People
www.nhs.uk/mental-health/children-and-young-adults/mental-health-support/NHS – How to look after your mental wellbeing
www.nhs.uk/mental-health/self-help/guides-tools-and-activities/five-steps-to-mental-wellbeing/Video – Ways to support young people through anxious times
Supporting young people through disruption
Hello I’m Peter fugle and I’m clinical director at the Anna Freud Centre it’s completely understandable for you to feel worried or anxious at this time if you’re feeling anxious but most of the time it’s really important that you talk to your parents or carers and let them know how you’re feeling and give them the opportunity to help and support you.
Social media can be a great way to keep in touch with friends but there can be an awful lot of information about the coronavirus this could become rather overwhelming so be aware of how you’re feeling and take a break from hearing about this information if you need to.
Maintaining a routine maintain a routine as much as you can make sure you have time for learning but also for things that you enjoy time to be with friends and also to eat and sleep well if you are ready struggling.
Mental health problems with mental health problems or that your treatment or help has been disruptive because of the coronavirus situation we really encourage you to be open and honest with your parents or carers about how you’re feeling and make a plan together about what your will be what you are finding difficult and what you can do to feel better each day.
Your friends can be really helpful in supporting you through a difficult time find a trusted friend who you can share how you are feeling keep in touch with them and support one another it’s really important you look after yourself there are lots of self-care ideas you can try on my mind which young people have said help them when they are feeling anxious you
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