Helping Kids Say Hello to Anxiety: A Brain-Based Approach

When children understand that anxiety is rooted in their brain's natural protective mechanisms, they can begin to separate themselves from their anxious thoughts.

Helping Kids Say Hello to Anxiety little girl waving

As educators, counselors, and parents, you’re on the front lines of supporting children’s emotional well-being. You see firsthand the increasing prevalence of anxiety in young people, and we know how crucial it is to equip them with the tools to manage it effectively. A new approach is emerging, one that empowers children by helping them understand their brains and how anxiety works. This knowledge isn’t just helpful—it’s transformative.

Imagine a child like Destiny, the protagonist in Hello, Anxiety, a new picture book from Jessica Sinarski, that explores the world of childhood anxiety through the lens of brain science. Destiny is a bright and curious young girl whose mind often races with “what ifs” and worst-case scenarios. For Destiny, and many other children, anxiety can feel like a heavy burden, a constant companion that makes even everyday tasks feel overwhelming. They experience the physical symptoms—the sweaty palms, the racing heart, the churning stomach—and these sensations only amplify their worries. Traditional approaches to anxiety management often focus on calming techniques, but what if we could go a step further? What if we could help children understand why they feel this way?

How Brain Science is Helping Kids with Anxiety

That’s where the power of brain science comes in. By explaining the role of the amygdala, the brain’s “alarm bell,” we can demystify anxiety for children. Imagine explaining to a child that their amygdala is like a helpful friend, always trying to keep them safe. Sometimes, though, this friend gets a little overprotective and sounds the alarm even when there’s no real danger. This simple analogy can be a game-changer. It helps children understand that their anxious feelings aren’t a sign of weakness or something to be ashamed of; they’re a normal response from a specific part of their brain.

When children understand that anxiety is rooted in their brain’s natural protective mechanisms, they can begin to separate themselves from their anxious thoughts. Instead of feeling overwhelmed by “what ifs,” they can start to observe them with curiosity, almost like a scientist studying an interesting phenomenon. This shift in perspective is crucial, and it empowers children to become active participants in managing their anxiety, rather than feeling like passive victims.

Coping Strategies for Kids with Anxiety

This understanding also opens the door to a wealth of coping strategies. Just like Destiny’s dad, who learned to “say hello” to his anxiety, children can learn to acknowledge their anxious feelings without judgment. They can use simple techniques like deep breathing to send calming signals to their brains, or they can experiment with different strategies to find what works best for them. The key is to approach anxiety management as an experiment, a process of discovery. What happens when I try this? Does it help me feel calmer? This approach not only empowers children but also fosters a sense of self-efficacy. They learn that they can influence their own emotional state.

As educators and parents, we play a vital role in this process. We can introduce children to the concept of the amygdala in age-appropriate ways, using stories, metaphors, and simple diagrams. We can create a safe space for them to talk about their anxieties without fear of judgment. Also, we can model healthy coping strategies ourselves, showing children that managing anxiety is a lifelong journey, not a destination.

6 Ways Brain Science Can Help Manage Anxiety

Here are some practical tips for incorporating brain science into your approach to anxiety management:

    1. Use simple analogies: Explain the amygdala as a “brain alarm” or a “helpful friend” that sometimes gets a little too excited.

    1. Normalize anxious feelings: Emphasize that everyone experiences anxiety from time to time, even adults.

    1. Encourage experimentation: Help children explore different coping strategies, such as deep breathing, mindfulness, or creative expression, and find what works best for them.

    1. Focus on self-efficacy: Help children understand that they have the power to manage their anxiety.

    1. Model healthy coping: Share your own experiences with managing anxiety in age-appropriate ways.

    1. Be patient and supportive: Remember that learning to manage anxiety is a process that takes time and effort.

BONUS: Here is a FREE Poster you can use to show kids what is going on with their brains when anxiety is triggered!

By empowering children with an understanding of their brains and how anxiety works, we can help them develop the resilience and coping skills they need to thrive. We can help them transform their relationship with anxiety, from a source of fear and overwhelm to a manageable part of life. And just like Destiny, they can learn to use their whole, wise brain to navigate the challenges and opportunities that lie ahead.

Written by Jennifer Deshler.

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