Anxiety in children
Today is World Kindness day and boy do we all need some of that at the moment!
As I hugged my son yesterday, while he sobbed in front of his classroom door, it made me reflect on how many children are suffering from this sort of anxiety right now, perhaps when they never did before.
I suffered with anxiety as a child myself and the most important thing anyone could give me at the time was kindness.
If you see someone suffering from anxiety or depression, check in with them regularly to ask how they are and see if they want to talk. Even better, suggest a call or a walk, or perhaps drop over a meal, just so they know you’re thinking of them and are there for them..without judgement, to share the sad times as well as the good
There is no wonder many people, our children included, are feeling anxious right now. Here are a few simple tips to help children with anxiety:-
1) Get them a lockable diary. Their thoughts might feel overwhelming but they might not want to (or be able to) share them with you. Writing their thoughts down can really help get them out of their head.
2) Limit refined sugar – fruit is fine but the sort of sugar in biscuits / cakes / chocolates / sweets will cause them to have blood sugar highs and lows which will affect their mood. See my recipe section for some inspiration of recipes that don’t use refined flour or refined sugar.
3) Cut out or reduce anything that contains caffeine – fizzy drinks, energy drinks, caffeinated tea / coffee etc. Chamomile tea is a lovely relaxing caffeine free drink for before bed and it worked for Peter Rabbit! Pukka is my recommended brand.
4) Insight timer and Headspace have some lovely meditations designed for children to help them get to sleep and overcome anxious thoughts.
5) Prioritise sleep. Try to create the environment they enjoyed as babies - a ventilated, dark room with no light sources (unless a night light is wanted for comfort). Consider a pre bedtime warm bath with Epsom salts (they contain a form of Magnesium which promotes relaxation).
6) Make sure they are getting enough fruit and vegetables and if they’re not, be creative (you can hide a lot of cauliflower in the humble macaroni cheese, spinach in smoothies etc). Veggies contain lots of nutrients like B vitamins that are essential for brain health. Omega 3 essential fats are also very important so its worth supplementing if they don’t eat fish (I like ‘Super hero’ by Bare Biology) - use KATHERINE10 for 10% off.
7) Usborne do a nice book for children called ‘Looking after your mental health’ which really helps them make sense of some of their feelings.
8) Weighted blankets are another nice way to help anxious children (and seem to be particularly beneficial in those with Autism and ADHD too).
9) Limit screen time. As well as causing neck problems and a lack of movement, screen time is very stimulating especially before bed. Blue light interrupts the production of a hormone called melatonin which is important for getting good sleep (and also an important antioxidant in your body). Blue light blocking glasses will help but limiting screen time (and what content they see), is key.
10) As well as a sense of safety, we all need a sense of purpose (children included). What helps light your child up? It is a particular hobby they can do more? A particular person they can see more? A particular smell or song for instance? Maximising things on their happy list will really help enrich their life.
“No act of kindness, no matter how small, is ever wasted” - Aesop
