5 Activities To Do This Spring To Help With Your Child's Anxiety

Activities in Spring to Help with Anxiety

If your child struggles with anxiety — which affects an estimated one in eight children in the U.S. — you may find that trying new things can be a challenge.¹ But spring symbolizes a fresh start, and there’s no better time than the present to find fresh outlets for your child’s mental health. Explore five possibilities below and learn some other ways to help your child manage their anxiety more effectively.

What Activities are Good for Children with Anxiety?

When considering activities for children with anxiety, it's important to strike a balance between fun and relaxation. This can help alleviate both the emotional and physical symptoms they may experience when trying something new. Sometimes, taking your child’s symptoms into account can help you find something that works best for their temperament.

Some signs of anxiety in your child include:

• Nervousness and restlessness
• Trouble concentrating
• Difficulty falling or staying asleep
• Nightmares
• Withdrawing from family and friends
• Academic issues
• Aggression and irritability
• Clinginess
• Overreacting, crying often
• Racing thoughts
• Increased heart rate
• Sweating, trembling
• Upset stomach

If your child struggles with anxiety, try introducing them to the following activities this spring: 

Outdoor Exploration 

Whether it's a hike in the woods, a trip to the park, or simply playing in the backyard, spending time in nature can be a soothing experience for your anxious child. Outdoor exploration allows children to engage their senses and release pent-up energy through movement. Encourage your child to explore their surroundings, observe wildlife, and take deep breaths to promote relaxation.

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Arts & Crafts Sessions 

Artistic expression can be especially therapeutic for children with anxiety. Arts and crafts sessions provide a creative outlet for them to express their thoughts and emotions in a non-verbal way. Supply your child with materials like crayons, paints, and clay, and encourage them to create freely without judgment. Creating art can help distract the mind from anxious thoughts, improve self-esteem, and foster a sense of accomplishment.

Gardening

Planting seeds and watching them grow can be incredibly rewarding for an anxious kid. Gardening teaches children patience, responsibility, and a connection to the natural world. The act of caring for living plants can instill a sense of purpose and accomplishment, boosting their mood and confidence at the same time. Interestingly, studies show that the effects of gardening are actually equivalent to taking a mindfulness course.²

Mindfulness & Kid Yoga

Practicing mindfulness and yoga can help children manage anxiety by promoting relaxation and self-awareness. Introduce simple mindfulness exercises such as deep breathing, body scans, and guided imagery to help your child stay present and calm. The more often they practice, the more skilled they will become in diverting their attention from fear and worry. Kid-friendly yoga poses and sequences can also help release tension from the body and quiet the mind. 

Socializing & Playdates

Anxious kids can often need a little help to make friends, especially if they struggle with social anxiety. But companionship is important for everyone. Try to organize playdates at your home first where your child is most comfortable and prepare beforehand. This preparation can involve social skill building, like how to be a good host and conversationalist. Later, you can build up to planning playdates in other places, or even group activities like joining a sports team or club. Socializing allows children to build friendships, practice social skills, and feel connected to others, reducing feelings of loneliness and isolation. 

Medicines like Brillia

While you’re trying new activities this spring, you may also want to explore Brillia’s holistic approach to help reduce their anxiety gently and impactfully. If your child struggles with anxiety, we suggest instilling healthy habits at home as a first step in helping them feel calmer and more focused. Brillia’s 5 Pillars outlines the healthy habits that are more effective in reducing anxiety long-term: proper nutrition, adequate sleep, controlled screen time, and mindfulness. When practiced consistently, these habits can make a significant difference in your child’s anxiety, including how intense their symptoms are and how frequently they become anxious. 

If you find they still need more support, consider trying a medication like Brillia. Free from harsh, synthetic chemicals and harmful side effects, Brillia is a non-prescription medication clinically proven to reduce symptoms like anxiety, inattention, restlessness, and irritability without causing any off-target effects like drowsiness, upset stomach, or nausea. Brillia’s active ingredient consists of antibodies to the brain-specific S100B protein, which plays a critical role in how effectively brain cells communicate with each other and respond to stress. In regulating its activity, Brillia promotes calmness and clarity while balancing other neurotransmitters related to mood, like serotonin, dopamine, and norepinephrine. The medication works best when combined with the healthy habits outlined in Brillia’s 5 Pillars. Learn more about how this holistic plan works.

How the 3-3-3 Rule Can Help with Anxious Kids

The 3-3-3 rule is a simple yet effective technique for helping anxious kids manage their emotions. The rule involves acknowledging three things they see, hear, and feel in the present moment. By focusing on their immediate surroundings, children can shift their attention away from anxious thoughts and ground themselves in the present moment. This practice promotes mindfulness and encourages children to engage their senses, which can help reduce feelings of anxiety and overwhelm. Encourage your child to practice the 3-3-3 rule whenever they start to feel anxious, empowering them with a practical tool to regain control of their thoughts and emotions.

Getting to the Root of Your Child’s Anxiety

There is still a lot we don’t know about what causes anxiety or what age anxiety can start, but we do know that identifying your child’s triggers can be a huge help. 

Take the time to have open and honest conversations with your child about their anxiety. Listen attentively and validate their emotions, creating a safe space for them to express themselves without judgment. Pay attention to any patterns or situations that seem to exacerbate their symptoms so that you can prepare for them beforehand and come up with a plan to use if and when anxiety strikes. By identifying the root causes of your child's anxiety, you can better tailor your support to address their specific needs and challenges.

Find more tips and resources on managing your child’s anxiety at the Brillia(nce) Resource Center.

References: ¹https://www.ncbi.nlm.nih.gov/books/NBK476265, ²https://www.mindful.org/gardening-a-growing-trend-in-mindfulness/

ABOUT THE AUTHOR: Erica Garza

Erica Garza is an author and essayist from Los Angeles. She holds an MFA from Columbia University and a certificate in Narrative Therapy. Her writing has appeared in TIME, Health, Glamour, Good Housekeeping, Women's Health, and VICE.