4 Quick Tips to Ease Your Child’s Anxiety

Every child feels anxious at times — before a test, during a big change, or when trying something new. But for some children, worry and nervousness can become overwhelming, affecting their ability to focus, sleep, or enjoy daily activities.

As a parent, it can be heartbreaking to see your child struggle with anxiety and not know how to help. The good news is that small, consistent actions can make a big difference. Whether your child experiences occasional worries or ongoing anxiety, these four practical tips can help calm their mind and build emotional resilience.

1. Help Your Child Name What They’re Feeling

Anxiety can feel confusing for children. They might describe a “stomachache” or “tight chest” instead of saying they’re worried. Teaching them to recognize and label their emotions helps them feel more in control.

Try phrases like:

• “It sounds like you’re feeling nervous about going to school.”

• “I wonder if your tummy feels funny because you’re worried about that test.”

This simple validation — naming the feeling without judgment — can reduce the intensity of anxiety almost immediately. It shows your child that what they feel is real, understandable, and something you can manage together.

Pro tip: Keep an “emotions chart” on the fridge or in their room with faces or words that represent common feelings. This visual aid helps younger kids build emotional vocabulary.

2. Teach Grounding and Breathing Techniques

When anxiety spikes, children’s bodies enter “fight-or-flight” mode — their heart races, breathing quickens, and it becomes harder to think clearly. Grounding techniques help reverse that physical response.

You can teach your child a few easy exercises they can use anytime:

• The 5-4-3-2-1 Technique:
  Ask them to name 5 things they see, 4 things they can touch, 3 things they can hear, 2 things they can smell, and 1 thing they can taste.
  This pulls attention away from racing thoughts and back to the present moment.

• Balloon Breathing:
  Have your child imagine blowing up a big balloon. Breathe in slowly through the nose for 4 counts, hold for 2, and exhale through the mouth for 6.
  Deep breathing helps calm the nervous system and brings a sense of control back to the body.

Tip: Practice these techniques when your child is calm, so they feel natural when anxiety shows up.

3. Prepare for Transitions and New Situations

Many anxious children struggle with uncertainty. Not knowing what to expect can lead to worry, resistance, or tears. Preparation — even in small ways — helps build predictability and confidence.

Before a new activity, visit the location together, show pictures online, or talk through what will happen step by step.
You can also use tools like:

• Visual schedules for younger kids

• Written checklists for older children

• Role-playing new situations, like meeting a teacher or attending a birthday party

The goal isn’t to remove every challenge — it’s to help your child feel ready and supported when they face one.

4. Model Calm and Coping Skills

Children often take emotional cues from their parents. If they see you managing stress in healthy ways — like taking deep breaths, talking about feelings, or pausing before reacting — they’ll learn to do the same.

When your child feels anxious, try staying calm and steady.
You might say:

“I can see you’re nervous. Let’s take a few deep breaths together.”

Avoid dismissing feelings (“You’re fine, there’s nothing to worry about”). Instead, show them that anxiety is manageable — not something to be afraid of.

Bonus tip: Share a story about a time you felt anxious and what helped you through it. This normalizes anxiety and teaches healthy self-regulation.

When to Seek Professional Support

If your child’s anxiety interferes with school, friendships, or daily routines, it may be time to reach out for help. A child psychologist or therapist can teach coping strategies tailored to your child’s age and personality, and help you create a home environment that promotes calm and confidence.

At Coast Psychology, we provide evidence-based therapy and psychological testing for those ages 4+. Our goal is to help families understand anxiety, identify triggers, and build skills that last long beyond the therapy room.

The Bottom Line

Every child experiences anxiety — but with understanding, patience, and the right tools, they can learn to manage it successfully. By helping your child name emotions, practice calming techniques, prepare for new experiences, and learn from your example, you’re teaching lifelong emotional resilience.

Remember: you don’t have to face this alone. Professional guidance can make the journey easier — for both you and your child.