How Does It Feel?
When people are anxious they might notice they have;
When these feelings come all together, it might seem like they have taken over the whole body - this is known as a panic attack.
It is not easy to see your child struggling in this way – as a parent or carer you can really help your child manage these difficult feelings.
How Can I Help My Child?
Whatever the age of the child who is suffering with worry and anxiety; we can learn ways to make it feel more manageable.
Learning these coping skills as a child is especially useful; they will be able to rely on them during any tough times. Having these coping skills makes us resilient. It is never too late to develop these skills for ourselves as parents, and this sets a good example for our children.
Being able to listen to your child’s worries and anxieties is really important.
When your child is telling you they are having a hard time the first thing you will want to do is ‘fix’ it. This can sometimes get in the way of really hearing what it is like for your child. Then they will not get the chance to say exactly what they mean, and how they feel.
It can get in the way of you helping your child come up with a plan of what they can do to improve things. It is important to help your child feel more in control; worries and anxieties make us feel out of control.
Concentrate on what your child is saying. Turn off your phone / TV. Sit close and give them time. If you really can’t listen that moment – make a deal with your child to do so very soon – and stick to it.
Let your child talk. Try not to interrupt with your own point of view. Show you’re listening by making comments on what they are saying – use ‘feeling’ words;
Check that you heard them right.
You don’t have to know the answer there and then. You can even tell your child you are going to give it some thought / find some things out and talk about it again after tea / tomorrow.
Listening to your child and giving them the chance to explain what they feel can make a big difference and help stop the worry feeling too big and unmanageable.
Challenge The Worry
One of the ways that our mind plays tricks on us when it is worrying, is to make us ‘avoid’ the thing that gives us the anxious feelings.
Your child might say they ‘don’t want to do dancing anymore’. Maybe because they feel anxious about getting the moves wrong. This would mean your child missing out on something they enjoy, and is good for them.
It also puts the worry and anxiety ‘in charge’ and makes the child think the decision to avoid something was the best way to get rid of the horrible feelings.
How To Challenge Worries
Encourage your child to child to ‘challenge the worry’. You could get them to ask themselves these questions;
Helping your child think differently about their worry can help them ‘give it a go’ rather than letting the anxiety be ‘in charge.’
It is good to give them the message that their worry is ‘not always right.’
Sometimes a worry is very real and there is no way to make it feel smaller, for example someone they love being very ill. Being able to talk about how this feels is still important. You can help your child think about how they can look after themselves and where to go for help.
Learning To Relax
Different people find different things help them to relax; your child might like to read, colour, walk, run, dance, or watch TV.
For most people when they are struggling with worries and anxiety relaxing becomes more difficult. Sometimes people even forget to take the time out to relax. We can learn to be better at this.
One of the ways that we know helps when we are stressed is to take control of our breathing.
Simply slowing our breathing down, and counting our breaths can really help with the horrible feelings worry and anxiety bring.
Practice every day and it will get easier and help more.
Although worries and anxieties are a normal part of life sometimes they get in the way of getting on with and enjoying life. If you feel your child is being badly affected by their worries it is important to seek help.
Shelf Help Books
Books about mental health for 13 to 18 year olds, with advice and information about issues like anxiety, stress and OCD, bullying and exams.
All Shelf Help books can be reserved for free from any Norfolk library, or online. The books are available to borrow for up to six weeks.
Health Uncovered Podcast
Health Uncovered is a series of podcasts that aims to get young people in-tune with their health and wellbeing. The series is hosted by BBC Radio One presenter Cel Spellman and features young people and health professionals from our Norfolk Healthy Child Programme.
Life isn't always easy - and young people across the country have been helping us explore the issues that they’re facing today. From online bullying to sexual health, body image to mental health. They've been asking the questions you want to hear answered, joined by the health professionals that help young people, like school nurses and mental health specialists, to provide solutions, support and understanding.
If you have a child aged 7-12 with anxiety, and find it hard to access support, please take part in the I-DIGIT research survey by following the link to share yours and your child's views about the use of digital games and technologies designed to help reduce worries.
You can contact a member of the 0-19 Healthy Child Programme by calling Just One Number on 0300 300 0123 or texting Parentline on 07520 631590. Our opening hours are 8am-6pm Monday-Friday (excluding bank holidays) and 9am-1pm on Saturdays.
You can also contact your GP, who can help you access support.
If you are 11-19 you can text ChatHealth on 07480 635060 for confidential advice from one of our team.
For adults Qwell provides free, safe and anonymous mental wellbeing support for adults in Norfolk and Waveney from a professional team of qualified counsellors.
For 11–25 year olds Kooth is a free, confidential and safe way to receive online counselling, advice and emotional well-being support.
Childline - Children and young people under 19 can call 0800 1111 for free support.
Young Minds Parents Helpline - Call 0808 802 5544 for free Mon-Fri from 9.30am to 4pm.
To speak to other Norfolk parents and carers, you can join our online community forum below.