Tips to Help Children Who Worry

Hi, I’m Susan Stutzman, owner and therapist at Kid Matters Counseling. Today, I’m excited to share some quick tips to help parents and caregivers support their children in coping with worry.

First, let’s talk about how to identify worry in your child. Worry often shows up as changes in behavior—such as irritability, avoiding certain situations, or even physical signs like headaches or stomachaches. Understanding that anxiety signs aren’t always straightforward can help you recognize different ways worry shows up in your child’s body.

Once you’ve identified your child might be anxious, and for example, not just physically sick, there are several techniques you can use to help reduce it.

Create a “Worry Box”

Have your child write or draw their worries and place them in a box. This simple action can give them a sense of control and help them separate their worries from themselves.

This gives them a tangible way to release their worries, put them somewhere safe, outside of their body. A routine can be made to look at them during a specific time, once daily to check if they came true or not, or to problem solve for if they need a plan. This helps worries to “know it’s place” and to help your child “think other thoughts” in order to curb anxieties growth in their life.

Building a Worry-Free Bedtime Routine

Creating a calming, worry-free bedtime routine is another great way to help your child. Limit screen time before bed, engage in relaxing activities like reading, or practice deep breathing exercises together to help your child unwind.

This helps signal to your child that it’s time to relax and let go of any worries they may be holding onto. You may even use the worry box here, and if a worry pops into your child’s mind they can put it to bed in the box so they both can have a good night’s sleep and deal with a solution in the morning.

Managing Your Own Stress

Finally, it’s important to be aware of how parental stress can affect your child’s worry. Children are sensitive to their caregivers’ emotions, so practicing self-care and managing your own stress will help reduce the worry your child may be picking up from you.

Taking care of yourself sets a powerful example for your child about managing stress and worry in healthy ways.

I hope these tips help you support your child in managing their worries. And remember, you don’t have to do this alone. If you need additional support, feel free to reach out to my team or me at Kid Matters Counseling. Don’t parent alone!