5 Steps to Help Your Child Overcome Anxiety: Starting with You

Understanding Childhood Anxiety Begins with You the Parent

Anxiety, fear, and depression are increasing at alarming rates among children and teens. Often parents feel powerless as they watch their child struggles with panic attacks or intense worry. Just like the airplane safety instructions remind us to secure our own oxygen mask before assisting our child, one of the most effective ways to help your child is to first care for your own emotional and mental health. When you heal and strengthen yourself, your child will directly benefit.

At Wise Choice Educational & Family Solutions, we have the privilege of working with families to create practical strategies that nurture both parents and children. These five steps can help you support your child’s healing journey while building a stronger foundation for your family.

Step 1: Help Yourself First

When life feels overwhelming, it can seem impossible to prioritize your own well-being. But your emotional stability plays a key role in how your child learns to process stress. Research shows that children are deeply affected by their caregivers’ emotional states. Experiences such as divorce, bullying, and family conflict can leave lasting imprints on the brain and body. Before you can guide your child through anxiety, you need to give yourself permission to heal first.

Step 2: Understand Adverse Childhood Experiences (ACEs)

Knowledge empowers families. Adverse Childhood Experiences (ACEs) are stressful or traumatic events that can affect children’s development and long-term health. By learning about ACEs, you can better understand both your own experiences and what your child may be facing.

The CDC’s ACEs report is an excellent resource to help you get started. You can also take a resiliency assessment to reflect on your strengths and challenges. This understanding is not about blame; it is about equipping yourself with tools to respond with compassion and strength.

Step 3: Listen to What Your Body is Telling You

Our bodies speak to us in ways we cannot ignore. They hold on to stress and we have to help our bodies release it. Repressed emotions can manifest as anxiety, headaches, tension, or other physical symptoms. Paying attention to your body can help you uncover and process emotions more effectively.

Try setting a timer for 20 minutes each day for four days. Write honestly about the emotional challenges in your life. This is not about perfection. You can even tear it up afterward. The goal is to give your emotions a safe space to breathe so you can release tension and gain clarity.

Step 4: Clear Mental Clutter with Creativity and Breath

Creative expression can help calm a stressed mind. Take a few minutes to draw, write, or sketch whatever comes to mind. Then, reflect on what your creation might reveal about your feelings. There is no right or wrong outcome. This is about exploration, not judgment.

In addition, deep breathing and visualization techniques can reset your nervous system. Shallow breathing keeps the body in fight-or-flight mode, but intentional, slow breaths can bring a sense of calm. Practicing this together with your child can create shared moments of peace and connection.

Step 5: Shift Your Focus to the Positive

Your thoughts shape how you and your child experience the world. Dr. Caroline Leaf, in Who Switched Off My Brain?, explains that focusing on gratitude can literally rewire your brain for resilience. By beginning each day with appreciation, you create an environment where both you and your child can thrive.

Encourage your family to share small moments of gratitude daily. This simple practice builds emotional strength, reduces anxiety, and helps children develop a sense of safety and optimism.

Take the First Step Toward Family Healing

Helping your child overcome anxiety begins with your own healing. When parents model resilience, emotional awareness, and self-care, children learn to do the same.

At Wise Choice Family & Educational Solutions, we are dedicated to helping families move from surviving to thriving. Whether you are navigating your own challenges or supporting your child through anxiety, we are here to walk with you every step of the way.

Schedule a consultation today and start building a calmer, stronger foundation for your family.