By Alida Callahan

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July 16, 2024

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Anxiety disorders are the most common psychiatric conditions in children and adolescents, affecting nearly 1 in 12 children and 1 in 4 adolescents (Kowalchuk, et al, 2022). Anxiety in kids can have several negative effects, including fear or worry that is out of proportion to the situation. Physical symptoms such as chest tightness, nausea, and faintness can also occur. This is often seen as crying, tantrums, or reluctance to engage in activities. 

 

Read more: RNM’s Approach to Mental Health

 

Over time, anxiety can begin to affect the ability to complete tasks, socialize, and participate in activities. Executive functioning, which is the ability to regulate focus, can become impaired (Jacobson, 2016). As anxiety increases, it becomes more difficult to ignore the fear, which interferes with the ability to focus and make good decisions. 

 

Mindfulness has been shown to reduce anxiety and improve focus. Mindfulness can feel daunting to teach kids, but it can be quite fun! Consider implementing one of these mindfulness activities with your child. 

 

Pinwheel Breathing:

• Regulating the breath is an important first step in learning mindfulness. 
• Try holding a pinwheel out in front of your child and have them blow long, deep breaths. 
• Notice how you feel. Do you feel calm? Are you having trouble sitting still?
• Next, blow on the pinwheel with short, quick breaths. 
• Notice how you feel. Do you feel the same as the long, deep breaths?
• Return to the long, deep breaths
• Talk with your child about how the different breaths made them feel.

 

Balancing on One Foot:

• First, focus the gaze slightly below eye level
• Then, stand on one leg while keeping this gaze
• How long are you able to stand on one leg? How about the other leg?
• Next, try conversing, singing a song, or closing your eyes.
• How did things change?

 

Simon Says:

• Classic children’s games can help with mindfulness, too!
• This game helps to teach focus, control, and listening skills
• How to Play:
  • Designate a “Simon”. Simon is in charge, and all players do what he says.
  • Simon will then call out instructions varying between statements that start with “Simon says,” such as “Simon says touch your nose,” and statements that exclude “Simon says,” such as “touch your nose.”
  • The players should only perform the action that Simons starts with. “Simon says”
  • If players follow instructions that do not start with “Simon says, “ they are out of the game. 
  • The last player standing wins. 
• After the game, talk about how easy or hard it was to follow the instructions and differentiate between the commands with “Simon says” vs. those without. 

 

These mindfulness exercises can help teach kids to regulate their thoughts, body and breath. This in turn can help to reduce anxiety and improve focus. Remember that mindful kids come from mindful parents! Try taking a moment throughout the day to focus on your own breath. Notice how you feel. Are you stressed, calm, relaxed, frustrated, excited? Acknowledge these feelings and breathe through them. Always seek additional support as needed from your care provider. 

 

References:

Courtney E. Ackerman, MA. “18 Mindfulness Games, Worksheets and Activities for Kids.” PositivePsychology.Com, 8 May 2024, positivepsychology.com/mindfulness-for-kids/. 

 

Jacobson, Lisa. “Anxiety and Its Impact on Learning.” Kennedy Krieger Institute, www.kennedykrieger.org/stories/making-difference/inspiring-stories/anxiety-and-its-impact-learning#:~:text=Anxiety%20can%20impair%20the%20executive,point%20where%20learning%20is%20compromised. Accessed 8 July 2024. 

 

Kowalchuk A, Gonzalez SJ, Zoorob RJ. Anxiety Disorders in Children and Adolescents. Am Fam Physician. 2022 Dec;106(6):657-664. PMID: 36521463.