Here at Active and Connected Family Therapy in Richmond, we think that anxiety gets a bad reputation! Anxiety is a very normal feeling that can motivate us to be kind, work hard, perform to our highest potential, and be a good friend. At times, however, feelings of anxiety can get in the way– we may worry so much we can’t fall asleep, forget to think about our own feelings, or even work too hard on a project. It is important for children, and their parents, to learn how to turn their anxiety up when it is useful and turn it down when it gets in their way. Let’s learn how!
Understanding Anxiety and Its Impact on Children
Anxiety is a natural and essential response built into our brain to protect us from danger. As child psychologist Amanda Sovik-Johnston, Ph.D. explains, “Anxiety is a great alarm system for all of us, and it doesn’t have to be an unhealthy, terrible thing that’s about to happen.” The key is helping children understand that anxiety, though uncomfortable, is not always something to fear. It’s simply a signal that their body is responding to stress.
By teaching children in Richmond how to recognize the physical sensations of anxiety—such as rapid heartbeat, sweaty palms, or an upset stomach—they can learn to manage these feelings in healthy ways.
Framing Sensitivity as a Superpower
For many children, anxiety is linked to a high level of sensitivity. Sensitive children may feel overwhelmed by the emotions or energy around them, picking up on others’ feelings more intensely than others. As therapist Caroline notes, “Sensitivity and anxiety are two sides of the same coin. Sensitive kids pick up more information than unanxious kids.” While this heightened sensitivity can feel like a challenge, it can also be an incredible gift.
By framing sensitivity as a superpower, you can help your child understand that it’s something they can control and use to their advantage. Teaching children when to “turn up” or “turn down” their sensitivity can empower them to better manage overwhelming emotions in any given situation.
The Teenage Years: A Time of Emotional Rollercoasters
The teenage years are often filled with emotional ups and downs, as the brain develops at different rates. Teens have an intense emotional center, but their logical reasoning skills may lag behind. This imbalance can lead to more frequent anxiety and emotional meltdowns.
Therapist Sarah explains, “Teenagers have a high-powered emotional center but a delayed logical reasoning part of the brain, leading to anxiety and meltdowns.” During these times, it’s crucial to remain patient and understanding. When supporting teens in Richmond through these emotional storms, creating a safe space for them to express themselves without judgment can help them better navigate their feelings.
Practical Strategies for Managing Anxiety
Therapists agree that there are several effective strategies to help children manage anxiety, and these techniques can be particularly helpful for families in Richmond. Here are a few practical tips:
- Recognize the Physical Sensations of Anxiety Helping your child identify how anxiety manifests in their body—whether through sweating, restlessness, or a racing heart—is the first step in learning to manage it. Once they are aware of these sensations, they can begin to implement coping mechanisms like deep breathing, mindfulness, or stretching to calm their bodies and minds.
- Empower Children to Manage Their Sensitivity As Caroline emphasizes, it’s about realizing that we have control over when to “turn on” or “turn off” our sensitivity. By teaching your child when it’s appropriate to engage their empathy and when to set boundaries, you can help them reduce feelings of overwhelm in stressful situations.
- Wait for the “Glitter to Settle” During Teen Meltdowns For teens, the emotional peaks can be intense. Therapist Sarah suggests, “You really have to wait and let that huge emotion like peak and valley, and then you can use reason.” In times of emotional upheaval, it’s important to give teens the space they need to calm down before trying to engage with them logically. This approach prevents unnecessary conflict and allows them to process their emotions more effectively.
- Normalize Anxiety as a Part of Life Anxiety is a natural part of the human experience. As Amanda reminds us, “Anxiety is a great alarm system for all of us, and it doesn’t have to be an unhealthy, terrible thing that’s about to happen.” By normalizing anxiety and acknowledging that it’s something everyone feels at times, you help your child feel less isolated in their struggles and more equipped to deal with it.
Empowering Children to Thrive
Helping children manage anxiety requires patience, understanding, and a toolbox of effective strategies. By fostering open communication and empathy, you empower your child to face anxiety with confidence and resilience. With the right support, children can learn to navigate the ups and downs of life and develop the tools they need to thrive in a world that can sometimes feel overwhelming.
Supporting Your Child’s Mental Health in Richmond
If you’re a parent in Richmond, you may have access to a variety of mental health resources that can help your child navigate anxiety. At Active and Connected Family Therapy, we have a variety of providers who specialize in working with children, teens, young adults, and adults who think that anxiety is getting in their way. Please contact us to learn more about our therapists in the Libbie Grove neighborhood. We accept Aetna, Anthem, Cigna, and Optima health insurance plans.
Additionally, VCU Health, Virginia Commonwealth University’s healthcare system, offers mental health services that focus on the emotional well-being of children. They provide access to child psychologists, psychiatrists, and therapy options tailored to help your child cope with anxiety.
Don’t hesitate to reach out for support if you’re concerned about your child’s anxiety—it’s always helpful to have a professional assist you in tailoring strategies to your child’s unique needs. Richmond families can find further guidance through the Mental Health America of Greater Richmond, a nonprofit that connects people to local mental health services, information, and resources.
Conclusion: Every Child Is Unique
Every child experiences anxiety differently, and the key to helping them manage it effectively is to understand their individual needs and respond with patience and support. Whether you’re in Richmond or elsewhere, remember that your child’s emotional well-being is essential. By providing the right strategies, understanding, and access to mental health resources, you can help them build resilience and face the world with confidence.