Extracurriculars for Kids with Anxiety
Screens and technology become more integrated into our children's worlds while anxiety and depression rates skyrocket among teens and adults.1 By encouraging children to get involved in extracurricular activities, parents can help build skills that keep anxiety at bay throughout their lives. Keep reading for six popular activities for children with anxiety and attention disorders.
How Exercise Counters Anxiety
Research shows the importance of physical movement and social support in reducing the symptoms of anxiety and depression in both children and adults. Participating in extracurriculars like athletic sports can increase self-esteem, teach social skills and improve physical health. This helps to reduce anxiety and depression, as well as helping to prevent anxiety and depression later in life.
Exercise, in general, helps to raise the levels of dopamine and endorphins. Endorphins act as natural painkillers and can improve sleep and mood and increase self-esteem. This works directly against the fight-or-flight response we experience with stress and anxiety. A recent study also shows that regular physical activity can decrease the severity of ADHD symptoms and improve cognitive functioning.2
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It is important, though, to utilizeexercise caution in signing up your child for too many activities. Over scheduling can actually have the opposite effect, increasing anxiety and detracting from social skills and overall wellness. Each child’s capacity is different, so stay in tune with your child to ensure structured activities and self-led play time is balanced.
The following six extracurricular activities have great benefits for kids who have anxiety or attention disorders.
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1. Art Classes
Creative outlets like art classes are great for children who struggle to name their feelings and emotions. Crafts require focus and cognitive skills but are also self-led endeavors that can be used as a form of communication. Children often have to rely on limited language capabilities to communicate complex thoughts and feelings, and they can use art as a means of expression. To further eliminate anxiety, children can be guided to focus their attention on the process of making art, instead of the finished product. This allows them to get lost in the moment and feel more present as the process of making art becomes a meditative practice. This can be especially helpful for children struggling with perfectionism and those who become anxious in trying to do things the “right” way to please their teachers or other superiors. By emphasizing the process instead of the product, the pressure is lifted and the child can let their own creativity guide them.
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2. Music
Unlike some other activities, music stimulates both sides of the brain at the same time. Some research suggests that music can decrease impulsive behavior in children diagnosed with attention disorders. Children who participate in band or choir are also learning to function as part of a whole, which fosters cooperation and a sense of teamwork. Soft music can also be a wonderful companion to guided meditations or a bedtime ritual, helping to ease the child into relaxation with soothing sounds. Another interesting way to use music is by allowing your child to express themselves through a particular instrument. If they are dealing with anger and frustration, for instance, you might suggest they bang on a drum as an outlet. This allows the child to release pent up emotions and focus their attention outward.
3. Team Sports
Highly physical activities are great for kids who have attention issues or hyperactivity. Team sports focus on cooperation and structure, as well as taking turns and other important social skills. Also, the guidance of a caring coach matters, especially for kids with anxiety. Sports should be a place where your child can build relationships and work on self-esteem, not become more stressed. According to the Cleveland Clinic, engaging in team sports can also help kids ward off depression. In a study that examined data on 9,668 children, researchers discovered that children who were exposed to adverse childhood experiences reported better mental health as adults, if they had participated in team sports as children.3
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4. Nature Groups
Being outdoors is especially beneficial for mental health, improving our overall well-being as well as our social connectedness. Activities like hiking use large muscle groups for constant movement, keeping kids focused as well as burning excess energy. According to the Attention Restoration Theory developed by environmental psychologists Rachel and Stephen Kaplan, urban environments require us to use directed attention to filter out unnecessary sensory distractions. This leads to mental fatigue. By spending time in nature, we are able to practice effortless attention, creating feelings of pleasure and stress relief. Encouraging your child to spend time in nature, even if it’s just a local park in the city, can help them feel less fatigued and more present.
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5. Swimming
Why not make a splash and sign up your child for swim team? Kids get valuable one-on-one time with a coach while still getting the benefits of a team sport. Children can focus on personal development without directly comparing themselves to others on the team. Swimming also takes a lot of concentration and energy, which is especially helpful for kids with attention disorders. In a 2016 study on the relationship between swimming and stress in adolescents, researchers found that swimming training effectively reduced stress by improving self-image, social skills, and cognitive functioning.4 Swimming also reduced coronary-prone behaviors and physiological responses to stressors.
6. Boy or Girl Scouts
Scouting includes a lot of physical activity, structured activities, social time and some competition. Scouting also has a system of rewards, which is effective in getting kids to work toward a goal. Activities like pinewood derby, arts and crafts and of course earning badges for learned skills keep children on task and working toward a personal achievement. This helps improve self-esteem and confidence. In a study published in the Journal of Epidemiology and Community Health, researchers found that adults who were in scouting had 18 percent lower odds of a mood or anxiety disorder by age 50, even after controlling for other factors of childhood.5 This shows that scouting supports resilience throughout childhood and later.
The key to sneaking in more physical activity and structured play without a fuss is to let your child be the guide. Find an activity or activities they enjoy and focus on fun and enjoyment rather than performance. Watch for signs of burnout or increased anxiety. Be sure to keep their unstructured play time balanced with their obligations.
If your child continues to struggle with anxiety, consider adding Brillia to their regimen. Brillia is a non-prescription homeopathic medication designed to reduce anxiety and improve clarity without harsh synthetic chemicals or harmful side effects. Brillia’s active ingredient consists of antibodies to the S100B protein, which plays an important role in mood regulation, focus, and neuroplasticity. Brillia targets anxiety symptoms at their root by attaching to the S100B protein and changing its shape, leading users to feel calmer and more balanced. Brillia relies on a holistic approach to easing anxiety; it works best when combined with healthy lifestyle factors such as following a healthy diet, getting adequate sleep, controlling screen time and practicing mindfulness. Adding extracurricular activities to these factors helps to manage your child’s stress and anxiety from multiple angles, contributing to whole-body health.
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