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Are you or your child struggling with anxious thoughts? Psychologist Dr Anna Colton explains seven quick, easy and simple techniques that you can try at home, with your child or by yourself, to manage these thoughts and tackle day-to-day anxiety.

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How to tackle anxiety with Dr Anna Colton

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Are you or your child having trouble with anxious thoughts? Try these super-quick and easy techniques from psychologist Dr Anna Colton. Part of the Parents' Toolkit.

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Visit us today at Just One Norfolk for advice on supporting children and young people through their worries and anxieties, and where to find help.

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It's quite natural for children to worry and to be anxious at various stages of school and home life.

Most children will learn how to manage their thoughts, feelings and emotions, but some may need extra support.

Anxiety can become a problem when:

there isn't a clear reason for it

it disrupts a young person's life at home or school on a regular basis

the problem has gone but the feeling of fear or panic hasn't

it interferes with their ability to take part in activities

they struggle to complete tasks that other children do easily

their fear or worry seems out of proportion to the problem

they become anxious or fearful more easily, or more often, or more intensely than other children

it leads to unhelpful and unrealistic thoughts about themselves and others

Spotting the signs

A child with an anxiety disorder may display physical and emotional symptoms including:

headaches and stomach aches or just feeling unwell

dizziness/faintness/palpitations/ breathlessness /sweating

not sleeping

not eating properly

being clingy/feeling panicky/tearful

seeming to be worried or anxious and needing lots of reassurance

feeling down or depressed

having difficulty concentrating

wanting things to be perfect and getting frustrated if they're not

lashing out at others

hyper-alertness and difficulty keeping still

Using the Mentally Healthy Schools website has provided me with crucial learning, information and strategies to support children [with panic or anxiety attacks].

- Learning mentor, primary school

Find out more about common anxiety disorders in children

MindEd is a free educational e-learning resource for professionals on children and young people's mental health. The following sessions aim to help staff better understand how anxiety affects children:

The worried child: describes anxiety and worry in children and teens and discusses how to react to them.

Anxiety disorders: outlines how common anxieties present in children and young people, and how to assess and treat them.

Please note: Although resources may reference secondary school children, information is still of use to those in primary settings.

Top Tips

Explore ways to help a child cope with their anxieties and worries.

Try working together to test out fears gradually - setting small, specific goals (for example, speaking to a small group in their class and then building up perhaps to a larger group).

Stay calm, supportive and practical.

Try not to get drawn into a child's emotions. Praise and reward small (and big) successes when a child faces their fears. It can help them if you remain positive and encouraging, without forcing them into anything.

Focus on what helps.

Instead of trying to reassure a child that nothing bad will happen, focus on what helped them cope when they faced a similar situation. Help a child think through what they have learned about their fears and about themselves. Did their worry come true? Did they cope?

Concerned about a child?

If you are worried that a child is at risk involve your designated safeguarding lead as a matter of priority who will contact the parents/carers and other services as necessary. If the child is at immediate risk, ensure that they are taken to their GP or A&E as a matter of urgency, depending on the severity of the concern.

Find out more

Managing separation anxiety

A US webpage on helping parents and children manage separation anxiety.

View resource

MindEd: parenting a child with issues

MindEd is a free educational resource on children and young people's mental health for all adults.

View resource

Anxiety resources

Resource from Childline to help children understand and cope with anxiety, stress and worry.

View resource

Panic attacks and anxiety

Video (5 mins) for school staff to understand how children might feel when suffering from panic...

View resource

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It's quite natural for children to worry and to be anxious at various stages of school and home life. Most children will learn how to manage their thoughts, feelings and emotions, but some may need extra support.

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It is okay to feel this way from time to time, as it is our body's natural response to a situation we are not comfortable with.

However, some people feel it more often than others and it can have a difficult impact on their lives.

Celebrities like Zayn Malik and Selena Gomez have spoken about how they have struggled with anxiety.

In 2017, Selena Gomez announced she would be taking a break from music to deal with problems with anxiety and depression, as they can sometimes come together.

She made a speech at the American Music Awards where she said she "had to stop" because of the effect it had on her.

The children's charity Childline said they have noticed an increase in the number of children and young people who they are helping for anxiety, from 8,642 in 2014/15 to 11,706 in 2015/16. This is a 35% increase.

Newsround spoke to an expert on mental health from the charity Mind, Stephen Buckley, to find out more about anxiety, what can cause it and what you can do if you're worried that it's something that's affecting you.

Feeling anxious is a feeling of nervousness, fright or worry.

We all feel like that a bit from time to time and that's completely natural. It's our body's way of preparing us for a situation that we don't really like!

"It's common to feel tense, nervous and perhaps fearful at the thought of a stressful event or decision you're facing," says Stephen.

"For example, starting or moving school, moving home or sitting a test or exam are all things that could make someone worried and stressed."

But if you're finding it difficult to deal with or you're feeling anxious and uncomfortable a lot of the time, that's when it may be a problem.

"If your feelings of anxiety are very strong or last for a long time, it can be overwhelming," Stephen explains.

Feeling anxious can be triggered by many different things.

It depends what sort of things make you feel nervous, uneasy or frightened, as nobody is the same.

Daily events like visiting the dentist or taking a test at school might make you feel a bit anxious or stressed. You might also feel worried about something you've seen in the news.

You may find you get scared of something, like small spaces, which other people are not scared of.

In some cases, it might be difficult to work out why you are feeling anxious because it is not something that's obvious straight away, but you know that you just don't feel completely comfortable.

For example, it could be because of something that happened a long time ago to which you may be having a delayed reaction.

The children's charity Childline says: "We have found that children and young people are being struck down with anxiety with causes ranging from personal and family issues, to concerns about world affairs, such as the EU Referendum, the US Election and troubles in the Middle East."

Feeling a little bit anxious or stressed is completely normal, so long as you feel better soon.

If you find you are remaining nervous, worried or scared for a long time - or very regularly - then it could be an issue.

Anxiety can also be a problem if you find yourself feeling worried or nervous about something that hasn't actually happened yet or which might have finished a while ago.

Sometimes, people can experience anxiety and depression together. Selena Gomez spoke about how these two conditions affected her, which is why she took time away from work to get better.

Stephen explains: "Often feeling anxious about certain situations can lead to you feeling down. Some people blame themselves for their feelings and end up getting quite upset and down, which can lead to depression."

Feeling a bit stressed about something is a normal part of everyday life, but different people are able to cope with different amounts of it.

"When it gets too much and these feelings become unmanageable, it can negatively affect our physical and mental health," says Stephen.

"Stress itself is not a mental health problem, but when it last a long time and you become unable to deal with the feeling, it can lead to mental health problems, like depression or anxiety."

How can anxiety affect you?

Feeling anxious can affect the way you feel and the way your body behaves, but everyone will react differently.

In terms of affecting your emotions, anxiety can make little things feel like really big problems and stop you feeling like your normal self.

It may stop you from being able to concentrate at school or mean you struggle to get to sleep at night.

If the thing that bothers you doesn't worry other people, it might make you feel a bit isolated, as everyone else seems to be okay.

You may also try to avoid certain situations or people if you're worried about how they might make you feel, which could lead to you cutting yourself off from things that otherwise would make you happy.

Feeling anxious can make the body behave differently too. It can give you butterflies in your stomach, your heart rate might go up or your hands might get clammy. It can cause pain like headaches too.

In cases of more extreme anxiety, the body might react by having what is called a panic attack.

This is a more severe, physical reaction.

When someone has a panic attack, their breathing may get quicker or more difficult, and they might start to sweat more or feel dizzy.

They might also become shaky.

Many people experience feeling anxious, scared, nervous or stressed from time to time.

But if it's something that is stopping you from living your life happily then the most important thing is that you go to speak to an adult you trust so that they can help you.

If you think that anything described in this guide might be affecting you, follow these tips below.

Many people struggle with anxiety, so it is not something you should beat yourself up about.

If you are worried about feeling anxious fairly regularly or your feelings of anxiety tend to last quite a long time, you should always speak to someone.

They can talk through with you what might be making you feel that way so you can try to work out where the problem might be.

They may take you to speak to a doctor or therapist, whose job it is to help with problems like this.

If you find yourself feeling anxious, breathing exercises may help you to calm down and feel more relaxed.

Breathe in deeply for three seconds, and out for three seconds, and repeat this for a few minutes. Counting slowly to 10 might also help.

When you're feeling anxious, it may help to go outside and get some fresh air, go for a walk, watch a film you really like or read a book you enjoy, to help clear your head. Exercise can be really good for this, so go and kick a football about!

Tidying your room might also help things to feel less cluttered and help you to feel more in control.

Stephen says: "It might seem overwhelming at times but it is really important to tell someone you trust how you are feeling. This could be a parent, friend, teacher or school nurse. There is no right or wrong person to open up to, but it should be someone you feel comfortable talking to."

"If talking to someone you know feels more daunting, then there are phone lines and online forums which can also offer support."

"Remember no matter how small your problems might feel there is someone who cares and will want to help."

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Newsround spoke to mental health charity Mind to find out more about anxiety and what you can do if you're worried you might be experiencing it.

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When you're feeling low or overwhelmed, it can be hard to know how to cope. But distracting yourself or doing one of our activities or games can help you feel better.

Even doing just one positive thing every day can help your mood. Not sure what you want to do today? Use our tool to help.

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When you're feeling low or overwhelmed, it can be hard to know how to cope. But distracting yourself or doing something positive can really help. We've got lots of activities for you to try!

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The Wellbeing Zone is packed with free resources to support teachers, parents and young people with mental health and wellbeing - from advice on coping with anxiety and exam stress, to fun activities and mindfulness.

Take a look at the resources we've pulled together below - with much more coming soon!

Coping with anxiety during unsettling times: Advice from a clinical psychologist

For this series we spoke to Clinical Psychologist Dr Helen Care to find out some of her top tips and tricks for helping anxious and worried children and teenagers.

Exam stress and wellbeing

Everyone's experience of exams is different, and we understand that preparing for and sitting exams can be overwhelming. Our guides for students on wellbeing during revision, exams and results days are here to help.

Mindfulness

Practising mindfulness at times like these can help to rewire the brain to work in calmer and more positive ways.

For a great introduction into mindfulness take a look at our Mindfulness for Unsettling Times guide. Here you will find a helpful introductory practice for teachers and parents that can be used with children and students.

Guided introductory practice

Our First steps to Mindfulness guide explains what mindfulness is and how you can start to begin to practice it in your everyday life.

Using play to support children during times of change and uncertainty

For this series we spoke with Play Therapist Emma Brummell who shares her advice on how parents and carers can use play to help their children to process their feelings.

Stoicism with Ben Aldridge

Stoicism is an Ancient Greek philosophy that has had a resurgence of popularity in recent years. Teacher and Author Ben Aldridge gives us an introduction to the philosophy, explains why it changed his life and shows us how we can use it to deal with adversity and challenges.

The Olympic Mindset Podcast

Supported by the NAHT and sponsored by Pearson

Hosted by Dominic Broad, Director of Education at Thrive Education, The Olympic Mindset Podcast takes extraordinary lessons from Olympians and applies them to school leadership and everyday life.

Each episode explores obstacles faced by well-known athletes, educators and leaders and unpicks the principles of a resilient, compassionate and ambitious mindset.

Topics range from wellbeing, overcoming anxiety and imposter syndrome, to surrounding yourself with positive influences and the importance of empathy in leadership.

Spotlight on back-to-school support

As the return to school beckons, we're proud to continue supporting educators and families with making the most of learning. For every step of the journey, we're here to help.

Mental Health Support in Schools Toolkit

We understand how important it is to encourage a culture of positive wellbeing and mental health in today's environment.

That's why our Mental Health Support in Schools Toolkit brings together and practical support from SENCos and psychologists on how to support mental health and the general wellbeing of your students.

Looking for immediate help and support?

If you feel that you or someone you know (be they a parent, child, teacher or young person) are at immediate risk of causing harm to themselves or others, it's important to seek immediate professional help by calling 999.

How ever you or someone you know might be feeling or going through, it's important to know you're not alone. There's lots of information and support services in the UK to help:

Childline is a charity helping anyone under 19 in the UK with any issue they're going through.  Call free on 0800 1111, chat to a counsellor online or via email.

The Mix is a charity offering free and confidential support for under 25s via phone, email or webchat.

Young Minds is a mental health charity for children, young people and their parents. The YoungMinds Textline offers free, 24/7 text messaging support - text YM to 85258 to start chatting to a trained volunteer. There's also a parents' helpline and webchat services available.

The Hub of Hope is a mental health support database, bringing together local, national, peer, community, charity, private and NHS mental health support and services together in one place.

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Back
Talking to your child about their worries and helping them find ways to manage these feelings is important. These tips and activities can help you to help your child manage anxiety.

7 Ways to Support Children & Young People who are Worried

This document provides 7 ways to respond to children and young people's fears.

How to Cope with Anxiety

A Childline video about anxiety.

Wall Of Expression Activity

Get creative and watch your worries crumble away as you knock down your wall of expression.

Glitter Jar

A glitter jar is something your child can make to help them feel calmer and less confused about their feelings.

Health Uncovered Podcast

Health Uncovered is a series of podcasts that aims to get young people in-tune with their health and wellbeing. The series is hosted by BBC Radio One presenter Cel Spellman and features young people and health professionals from our Norfolk Healthy Child Programme.
Listen now! The podcasts are free and you can listen via mobile devices, tablets and laptops. Just search "Health Uncovered" in your favourite podcast app, like iTunes.

Anxiety in Children & Young People during COVID-19

Free course to help you learn about anxiety and discover helpful strategies to support young people struggling with anxiety during the COVID-19 pandemic.

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worries and anxiety activities emotional health worry anxieties

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Back Talking to your child about their worries and helping them find ways to manage these feelings is important. These tips and activities can help you to help your child manage anxiety. This document provides 7 ways to respond to children and young people's fears. A Childline video about anxiety.

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Lenny & Lily: Children's stories for recovery-

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Lenny & Lily: Children's stories for recovery-

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Lenny and Lily in Lockdown and Lenny and Lily Return to School will help children make sense of their experiences during the coronavirus pandemic, communicate their feelings and prepare for more change as they go back to the classroom.

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Lenny and Lily in Lockdown and Lenny and Lily Return to School will help children make sense of their experiences during the coronavirus pandemic, communicate their feelings and prepare for more change as they go back to the classroom. As the stories are told in pictures alone, it is not necessary for children to be able to read words to enjoy them. They are appropriate for pupils in both mainstream and special education settings.

Supporting text at the end of each story gives teaching staff and parents guidance on how to use the stories with children.
Scroll down to download both stories for free.
"One boy in my class was upset as it was his birthday but he couldn't see his Nana. I reached for 'Lenny and Lily in Lockdown' and spent the next 2 hours looking at the story with him. He kept going back to the picture of the grandparents standing outside Lily's house and saying, 'It's 'cos of the virus'. We read the story over and over again together, talking through how the characters felt and how he felt. The book opened up that conversation."
- Ms Sparnon, Primary school teacher

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Lenny and Lily: children's stories for recovery - Beyond Words

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Lenny and Lily in Lockdown and Lenny and Lily Return to School will help children make sense of their experiences during the coronavirus pandemic, communicate their feelings and prepare for more change as they go back to the classroom.

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BREAGHA: Oh I'm excited that the cake is finished.

BEN: Well... I don't know.

BREAGHA: Look at it, it looks great.

RADHA: It's lovely. What's wrong Ben?

BEN: Well... I'm not sure it's finished. I'm not sure we've made it right.

BREAGHA: Well, we've followed all the instructions.

BEN: Maybe we made a mistake? What if it doesn't taste very nice? What if our feelings friends don't like it? I'm feeling all funny Radha... Because, I don't know if it will be good enough.

RADHA: I think I know what you're feeling.

BEN: What? What is it?

RADHA: You're feeling worried.

RADHA: 'When you think something might go wrong. 'Or you think you're not good enough to do something' 'Or you think someone might not love you anymore. 'Then you might be feeling worried'

BEN: Oh yes, I feel worried about whether the cake will be good enough. I have all these thoughts in my head about what if it all goes wrong.

RADHA: Oh I understand how you're feeling. Everyone gets worried sometimes.

BREAGHA: I feel worried sometimes too. One time, before a really important football match, I worried that I wouldn't play well.

BEN: But Breagha, you're really good at football.

BREAGHA: But I still worried, I kept thinking... What if I don't run fast enough?

RADHA: Well anyone can worry and for different reasons. It makes us ask ourselves questions. I call them, 'The worry what ifs?'

BEN: Oh like, what if the cake tastes horrible? What if we put in salt instead of sugar?

RADHA: Exactly. Everyone has feelings like that sometimes. Why don't you tell us more about why you're feeling worried?

BEN: 'I was so excited to make the best cake ever for our friends. 'And I started counting down the days until their visit. 'When I thought about making the cake, 'little questions popped into my head like...

BEN: 'What if we put in the wrong ingredients and it's all splodgy? 'What if it's droopy? 'What if it's rock hard? 'What if it's tiny? 'Or too big?

BEN: 'Even just now, when we making it together I thought, 'what if it looks good, but tastes horrible? 'And then when we were putting the sparkles on I thought... 'Does it need more sparkles? 'Am I doing a good job?

BEN: 'It just felt like I was going to get it wrong. 'No matter what I did.'

RADHA: Feeling worried often means that we care about something.

BREAGHA: Like how Ben cares about this cake? And about people liking it?

RADHA: Exactly. And sometimes it can be really hard to think that things will be OK.

BREAGHA: But look at your cake!

BEN: But it isn't perfect? Look, there's a little dent there.

BREAGHA: I bet our feelings friends will love it.

BEN: Oh... I hope so.

RADHA: Oh, I'm sure they will. Hi Isabella, hi Ashton.

BREAGHA: Hello.

RADHA: What do you think about the cake?

ASHTON: Looks great.

ISABELLA: It's all sparkly!

BEN: Do you really like it?

BREAGHA: You see Ben? The cake looks fabulous.

RADHA: I've got a little trick that I do when I feel worried. So I close my eyes, and I count three animals. I like counting sleeping cats.

BEN: I'm going to imagine baby chicks, clacking!

BREAGHA: I'm going to imagine cows with lipstick on, mooing!

ASHTON: I'm going to count galloping horses.

ISABELLA: I'm going to count dancing dolphins.

RADHA: Oh wow!

RADHA: OK so, let's all close our eyes and count three animals.

BREAGHA: Two.

RADHA: Three.

RADHA: How'd you feel Ben?

BEN: I feel great!

RADHA: I've got another little trick that I try. I turn all those, "Worried what if?" Questions into, "Wonderful what ifs?" So, what if this is the best cake you've ever made because you both made it?

BREAGHA: What if, everyone loves it?

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PSHE EYFS / KS1: Feeling Better - Worried

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BREAGHA: Oh I'm excited that the cake is finished. BEN: Well... I don't know. BREAGHA: Look at it, it looks great. RADHA: It's lovely. What's wrong Ben? BEN: Well... I'm not sure it's finished. I'm not sure we've made it right. BREAGHA: Well, we've followed all the instructions.

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Reading Well for children provides quality-assured information, stories and advice to support children's mental health and wellbeing. Books have been chosen and recommended by leading health professionals and co-produced with children and families.

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Grounding techniques

Discuss the suggestions with your child and the ones that they like. It is best to practise these techniques when your child is calm and practise them regularly. If the techniques have been regularly practised, then your child is more likely to remember them and use them when they feel intense emotions.

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Back to school: Strategies for coping with feelings

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Discuss the suggestions with your child and the ones that they like. It is best to practise these techniques when your child is calm and practise them regularly. If the techniques have been regularly practised, then your child is more likely to remember them and use them when they feel intense emotions.

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If none of the above methods are helping to ease your child's anxiety, and it is having a serious impact on their life, then it might be time to speak to their GP. They can recommend a treatment plan, such as counselling or cognitive behavioural therapy, that can help your little one to alter the way that they think about and approach different situations.

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While it is normal for all children to have worries and fears, for some, these can start to affect their day-to-day lives. Anxiety can be triggered by both big life changes and by smaller daily pressures like managing homework, so it's important to keep an eye out for any signs that they may be struggling.

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A to Z of Wellbeing after lockdown - ELSA Support

I have done quite a few of these A to Zs and they have been incredibly popular. I hope you find this one useful. Lots of ideas for wellbeing after lockdown. To be honest it isn't just for children and could be for anyone.

You will no doubt be working on your Recovery Curriculum and this would be just perfect for promoting wellbeing throughout the school.

Children's wellbeing is absolutely KEY when they return to school.

Download: A to Z of wellbeing

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A to Z of Wellbeing after lockdown - ELSA Support

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A to Z of Wellbeing after lockdown - ELSA Support I have done quite a few of these A to Zs and they have been incredibly popular. I hope you find this one useful. Lots of ideas for wellbeing after lockdown. To be honest it isn't just for children and could be for anyone.

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Mindfulness is the slowing down and taking notice of the things around you. It is a good way to relax and manage stress and worries. Even young children can begin to learn 'mindful techniques'. These activities will help you and your develop these useful skills.

Mindfulness Calendar

Daily five minute activities to try.

Mindfulness App

Technology can be a great tool for encouraging mindfulness in children. This app features lots of mindfulness and meditation activities specifically designed for parents and children to do together. Adults should always explore apps first before sharing with children, and should always monitor their use of apps.

Take 5 Breathing Exercise

An exercise to help manage and regulate breathing patterns.

Bodyscan Exercise

An exercise to help children & young people to relax.

Relaxation Activities

Stress busters for everyone!

Relaxation Techniques

Watch this video for tips about relaxation and to find out about On My Mind

Chocolate Mindfulness!

A great way to introduce mindfulness and meditation to your child.

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Mindfulness is the slowing down and taking notice of the things around you. It is a good way to relax and manage stress and worries. Even young children can begin to learn 'mindful techniques'. These activities will help you and your develop these useful skills. Daily five minute activities to try.

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Back
Everyone feels down at times and for some people this can affect their mental health. These activities and videos can help you and your child talk about these feelings and find ways to cope on low days.

Take 5 Breathing Exercise

An exercise to help manage and regulate breathing patterns.

Bodyscan Exercise

An exercise to help children & young people to relax.

Short film about depression & anxiety

This video helps young people to understand the difference between feeling down and low mood or depression.

Facing Shadows Video

This short film was created by young people to explain what depression is.

Health Uncovered Podcast

Health Uncovered is a series of podcasts that aims to get young people in-tune with their health and wellbeing. The series is hosted by BBC Radio One presenter Cel Spellman and features young people and health professionals from our Norfolk Healthy Child Programme.
Listen now! The podcasts are free and you can listen via mobile devices, tablets and laptops. Just search "Health Uncovered" in your favourite podcast app, like iTunes.

Paper Chain People Activity

This activity helps children & young people to see who is there to support them when they need it.

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Back Everyone feels down at times and for some people this can affect their mental health. These activities and videos can help you and your child talk about these feelings and find ways to cope on low days. An exercise to help manage and regulate breathing patterns.

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Relax and listen to the calming sounds from CBeebies Radio.
How it works
Listening to relaxing music can help children stop and reset. CBeebies Radio have eight calming sounds to choose from which allows you to experiment and find which one works best:
Waves, birdsong, rain, car journey, spaceship, white noise, pink noise and brown noise.
Claire Benton, Head of Audiology, Nottingham, says:

"Many children find these sounds relaxing and listening to them can help a child feel calm enough to fall asleep".

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Pablo - Seven techniques for helping kids keep calm

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Try these simple relaxation and mindfulness activities together and help your child learn to calm down when they feel stressed or anxious.