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15 Natural Remedies for Anxiety in Children

Natural Remedies for Anxiety in Children

Many parents worry about their children experiencing anxiety during childhood. This can show up in different ways, like worrying too much, avoiding social situations, or feeling physical symptoms like stomach pain or headaches.

Some children may need professional help for severe anxiety, but many parents look for natural ways to help their children feel better emotionally. 

These natural remedies not only help with anxiety symptoms but also improve overall health and strength. In this article, we’ll talk about 20 natural ways to help children feel less anxious.

1. Deep Breathing Exercises

Deep Breathing Exercises for Children

Teaching children deep breathing techniques can be a powerful tool for managing anxiety. 

Encourage them to practice belly breathing, where they inhale deeply through their nose, filling their belly with air, and exhale slowly through their mouth. 

The 4-7-8 breathing technique, popularized by Dr. Andrew Weil, involves inhaling for 4 seconds, holding the breath for 7 seconds, and exhaling for 8 seconds. This rhythmic breathing pattern promotes relaxation and reduces stress. 

Another fun technique is straw breathing, where children inhale and exhale through a straw, focusing on slow and controlled breaths.

2. Mindfulness and Meditation

Mindfulness practices can help children develop awareness of their thoughts and emotions, reducing anxiety. 

Simple mindful breathing exercises, where they focus on the sensation of breathing, can be calming. 

Body scan meditations involve systematically relaxing each part of the body, promoting relaxation and reducing muscle tension. 

Guided visualizations, where children imagine peaceful scenes or positive outcomes, can also be effective in managing anxiety.

3. Physical Activity

Exercise is important for feeling good and improving mood. 

Yoga for kids involves simple poses, breathing exercises, and relaxation techniques. 

Dance therapy allows children to express their emotions through movement, which can reduce stress. 

Playing outside provides kids with fresh air, sunlight, and the opportunity to explore nature, helping them manage their emotions effectively.

4. Healthy Diet

An image showing healthy diet for children

A balanced and nutritious diet plays a crucial role in supporting mental health. 

Omega-3 fatty acids, found in fish like salmon and plant sources like flaxseeds, are known for their brain-boosting benefits and can help reduce anxiety symptoms. 

Foods rich in magnesium, such as bananas, almonds, and spinach, have a calming effect on the nervous system. 

Including complex carbohydrates like whole grains helps stabilize blood sugar levels and mood.

5. Quality Sleep

Getting enough sleep is really important for kids to feel good physically and mentally. 

Having a bedtime routine with relaxing activities like reading or listening to soft music helps the body relax.

Making sure the bedroom is cozy with soft lighting, comfy bedding, and a cool temperature can make sleep better.

It’s also a good idea to limit screen time before bed to avoid things that might keep you awake.

6. Art and Creative Expression

Doing creative things helps kids show their feelings and deal with emotions. 

Drawing or painting lets them share how they feel visually. 

Coloring books with detailed designs help them focus and relax. 

Making things with clay or other materials gives them a hands-on way to express themselves and be creative.

7. Nature Therapy

Spending time in nature has been shown to reduce stress and anxiety levels in children. 

Nature walks provide opportunities for sensory exploration, connection with the natural world, and physical activity. 

Gardening or planting seeds teaches responsibility, patience, and the joy of nurturing living things. 

Outdoor picnics allow for relaxed family time in a natural setting, fostering positive emotions and bonding.

8. Aromatherapy

Aromatherapy for kids

Aromatherapy uses scents from essential oils to help people relax and feel good. 

Lavender oil is calming and can be used in the bedroom or bath before sleep. 

Chamomile oil soothes the nerves and can be used in massages or diffusers. 

Peppermint oil, when mixed correctly, can help with focus and relaxation, making it good for studying or calming anxiety.

9. Music and Relaxation

Music can help calm emotions and reduce anxiety. 

Listening to calming music with nature sounds can create a peaceful atmosphere for relaxation. Nature sounds like rain or ocean waves can make you feel calm. 

There are guided relaxation audios online or in apps that can help children relax with visualizations and breathing exercises.

10. Pet Therapy

Pet Therapy for kids

Interacting with animals, whether family pets or therapy animals, has been shown to reduce stress and anxiety levels. 

Petting animals releases oxytocin, a hormone associated with bonding and relaxation, leading to a sense of calm. 

Visiting therapy animals in controlled settings provides opportunities for gentle interactions and emotional support. 

Caring for a pet, with responsibilities like feeding, grooming, and playtime, fosters a sense of companionship and purpose.

11. Social Support

Having strong relationships with family and friends is important for kids to feel happy. Doing things together like playing games, cooking, or telling stories can make bonds stronger and help kids feel safe.

Playing with friends can also help kids learn how to interact with others and get support from their peers. Talking to adults they trust, like parents or teachers, can help kids share their feelings and get advice and comfort.

12. Journaling

Journaling for anxiety in children

Journaling can be a therapeutic outlet for children to explore their thoughts, emotions, and experiences. 

Gratitude journaling involves writing down things they are thankful for, fostering a positive mindset and appreciation for life’s blessings. 

Emotion journaling encourages them to express their feelings openly and honestly, helping to process and release emotions. 

Creative journaling, which may include drawing, doodling, or writing stories, stimulates imagination and self-expression.

13. Positive Affirmations

Positive affirmations are statements that promote self-confidence, optimism, and resilience. 

Encourage children to repeat affirmations like “I am calm and confident,” “I can handle challenges with ease,” and “I am loved and supported.” 

These affirmations reinforce positive beliefs about themselves and their abilities, reducing self-doubt and anxiety.

14. Professional Help

While natural remedies can be beneficial, some children may require professional support for anxiety management. 

Consider scheduling therapy sessions with a child psychologist or counselor who specializes in anxiety disorders. 

Support groups for parents and children provide opportunities for education, peer support, and sharing experiences. 

Online resources, such as reputable websites, books, and apps focused on anxiety management, offer additional tools and strategies.

15. Mindfulness Games

Mindfulness games for anxiety in children

The Bottomline

Childhood anxiety is a complicated problem that needs a whole-person approach to help kids feel better emotionally. Parents can use these 20 natural remedies every day to help their children handle anxiety, become stronger, and do well.

Each child is different, so try out these ideas and adjust them to fit your child’s likes and needs. If you need it, some experts can help, like healthcare providers or mental health professionals. Don’t be afraid to ask for help.

Book an Appointment with Hometown NP for Psychiatric Care

If you find that your child’s anxiety persists or if you need additional support, consider booking an appointment with Hometown NP for Psychiatric Care. 

Our experienced team specializes in addressing childhood anxiety and providing personalized treatment plans to help children feel better and thrive. 

Don’t hesitate to reach out for professional assistance and guidance on managing your child’s mental health.

Disclaimer: This blog post is for informational purposes only and should not be considered medical advice. Please consult a qualified healthcare professional if you’re looking for treatment for a medical or psychiatric condition.

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