In this article, we explore pediatric anxiety, offering parents practical tips to recognize and manage anxiety in their children. It covers simple strategies like establishing routines, practicing mindfulness, and incorporating a journaling habit to help kids process emotions. With pediatric anxiety on the rise, understanding how to support children through these challenges is more important than ever.
I was always an anxious kid. For as long as I can remember, I was the one worrying about the big things, the little things, the things I couldn’t even name. There was this feeling of tension in me—a quiet, relentless worry that something was wrong. And because I didn’t know how to name it, I felt sure that I was the problem or that something was majorly wrong with me.
My mom, who is the one of the most loving people I’ve ever met, did her best to help. But we were an immigrant family, navigating a system that didn’t talk much about children and mental health. The concept of “mental health,” especially in kids, wasn’t really on the radar. She didn’t have the words or tools to address child anxiety, so she loved and reassured me the best way she knew how. That lack of understanding created a silence around my anxiety, a silence that I just learned to carry.
Today, we know so much more about mental health in children. We know that pediatric anxiety and depression can appear early in life. We know that support and awareness can make a difference. But even with this understanding, resources remain limited, and unfortunately, the need for these resources has only grown. Pediatric anxiety is on the rise. In fact, JAMA recently published a study showing that during the COVID-19 pandemic, clinical anxiety symptoms in children and teens doubled, with 20.5% now struggling with child anxiety globally.
These numbers remind us: we have work to do. As parents and caregivers, we can be a support and an anchor for our kids.
Recognizing the signs of child anxiety
Children don’t always have the language to tell us they’re feeling anxious, so their worries show up in other ways. Pediatric anxiety might look like:
- Frequent stomach aches or headaches
- Avoiding places, people, or situations they once enjoyed
- Trouble sleeping or frequent nightmares
- Changes in appetite
- Clinginess or irritability that’s tough to explain
We don’t have to leap to conclusions, but noticing these patterns matters. Regularly checking in with your child about their day and feelings can be a powerful way to help them feel seen and safe.
Creating comfort through routine
Routine is such a gift for children—it brings a sense of stability, even when life feels chaotic. Consistent mealtimes, bedtimes, and playtime can help children feel grounded in a world that often feels unpredictable. And when you do have to adjust routines, try giving them a heads-up to ease the transition.
Simple tools for managing pediatric anxiety
Kids don’t need complex techniques—often, it’s the simple tools that make the biggest difference in managing child anxiety. Deep breathing exercises, for example, can be incredibly calming. A technique I love is “box breathing,” where you inhale for four counts, hold for four, exhale for four, and hold again. Practicing this together can help your child feel a bit more in control.
Mindfulness can be another helpful practice, and it doesn’t need to be complicated. Just spending a few minutes observing sounds, sights, or smells can ground them in the present. Teaching them to label their feelings—nervous, worried, scared—also helps. Giving feelings names takes away some of their power. Incorporating a simple journaling practice is another way to bring mindfulness into their routine; encouraging kids to jot down what they’re feeling or something positive from their day can help them process emotions and build self-awareness.
Modeling calm and resilience
Kids absorb so much from us. When they see us handling stress in healthy ways, they internalize that. Show them that you’re human, that you feel worried sometimes too. Talk openly about self-care, share how you handle difficult feelings, and show them how to find moments of calm in a hectic world.
Encouraging small steps to face fears
It’s natural to want to protect our kids from situations that make them anxious, but avoiding those situations can make pediatric anxiety worse over time. Instead, encourage them to face their fears in small, manageable steps. For instance, if they’re nervous about speaking up in class, start by encouraging them to ask questions at home, then with friends, and then maybe one in class. Each little step counts, and each one builds confidence.
Seeking professional help for child anxiety
If your child’s anxiety feels overwhelming, or if it’s getting in the way of their daily life, don’t hesitate to reach out to a mental health professional. Child therapy can look different than adult therapy—play therapy, cognitive-behavioral therapy, and other approaches tailored to kids can be transformative. Having the support of a professional can be incredibly empowering, for both kids and parents.
Embracing the journey together
Supporting a child with anxiety is an ongoing journey, and there’s no perfect road map. But the right support, love, and guidance can make a world of difference. At Piper+Enza, we’re committed to creating resources that help families build resilience, foster confidence, and strengthen bonds. We all want our children to feel safe, seen, and capable—and together, we can help them embrace a world that sometimes feels overwhelming.
Taraneh Arhamsadr is a mom, writer, nonprofit communications veteran, and Piper + Enza’s co-founder. She also writes about motherhood in her blog, the Mamajoon Chronicles.
