Q: I’m a teacher and I have seen more anxiety in children than ever. What are some ways I can help calm them in the classroom and to help parents as they are stressed as well?
A: As a therapist, I feel the same. I work with children ages 10 and up and I have seen a real increase in anxiety levels especially this year with the Covid virus. We know that children pick up on others’ energy. We, adults, have felt heightened anxiety as well. So with everyone feeling it, and without some stress management, the anxiety remains heightened.
When kids are anxious, they can experience an acute stress response known as fight, flight or freeze. The body’s sympathetic nervous system releases adrenaline and noradrenaline. These chemicals increase heart rate and blood pressure. Kids respond in different ways. Once children can exit their fight, flight or freeze, they are better at regaining control of their actions. Some suggestions below can help parents and teachers help kids learn some effective coping techniques and be calmer:
- Practice breathing techniques. Diaphragmatic breathing is how babies breathe. Long deep inhalation and longer exhalations will bring the sympathetic nervous system down to parasympathetic calm. Kids can learn to breathe in to the count of three, hold for three, then exhale for three. They can blow bubbles or blow out candles. Encourage these breathing techniques and they can also be learned in Mindfulness Meditation. See Jon Kabat-Zinn’s Mindfulness-Based Stress Reduction work.
- Encourage activity. We all know how much better we feel when we go for a run or walk, swim or bike. Kids need activity and the outdoors. Activating their joints and muscles will help them wind down and self-regulate emotions.
- Have kids name their feelings. Glad, sad, happy, excited, frustrated, etc. If they can identify with their feelings and talk about them, this will desensitize their anxiety and help them to feel more in control.
- Have some rituals. Rituals can give kids a sense of stability and increased confidence. They can be physical or simply using breathing techniques. If they like to read, this too can get them to feel calmer. They may want to warm up before the activity to help them get centered and feel in control.
Whatever activities the kids do, it can lead to a calmer less anxious child. We adults need to be positive through example and when we practice what we preach, it will be positive for the kids and they will want to take that on.