How to Create a Relaxation Routine for Your Anxious Child

May 21

Parents create a calm environment for relaxation for their anxious child after being recommended by a play therapist in Middlesex NJ

Anxiety is a common condition that affects many people, including children. It can be overwhelming and challenging for both parents and children to deal with. One way to help your anxious child is to create a relaxation routine. A relaxation routine can help your child calm down, reduce anxiety levels, and promote better sleep.

In this blog post, we will discuss how to create a relaxation routine for your anxious child.

Child anxious about homework sees a play therapy in MIddlesex NJ for play therapy for anxiety.

Identify anxiety Triggers

The first step in creating a relaxation routine for your anxious child is to identify their triggers. Some common triggers for anxiety in children include social situations, schoolwork, separation from parents, and new experiences. Once you have identified your child's triggers, you can help them learn coping strategies to manage their anxiety.

Create a Calm Environment for your anxious child

A calm environment is essential for relaxation. Create a peaceful and comfortable space in your child's room or a designated area where they can go to relax. Add calming elements such as soft lighting, comfortable pillows, and soothing music. The space should be free of distractions, such as toys or electronic devices.

Anxious child learns deep breathing after seeing a play therapist for play therapy in Middlesex NJ

Teach your anxious child Breathing Techniques

Breathing techniques are a simple yet effective way to help your child relax. Teach your child to take slow, deep breaths, and exhale slowly. Encourage them to focus on their breath and count to five as they inhale and count to five as they exhale. Breathing techniques can be done anywhere, and they are an effective way to reduce anxiety quickly.

Use Progressive Muscle Relaxation

Progressive muscle relaxation can help your child become aware of the physical sensations of anxiety and learn how to release tension in their body. Start by having your child tense and relax their feet, then move up to their calves, thighs, and so on until they have worked through their entire body.

Anxious child practices mindfulness at home after he learned it from a play therapist in Middlesex NJ

Practice Mindfulness

Mindfulness helps us focus on the present moment. Encourage your child to practice mindfulness by taking a few minutes each day to focus on their senses. Ask them to close their eyes and focus on the sounds around them or the sensation of the sun on their skin. Mindfulness can help your child stay calm and centered during stressful situations.

Create a Relaxation Schedule for your anxious child

Creating a relaxation schedule can help your child incorporate relaxation techniques into their daily routine. Encourage your child to practice relaxation techniques for 10-15 minutes each day, and incorporate these techniques into their bedtime routine. This can help them relax and promote better sleep.

Mother trying to soothe anxious child ends up taking her to see a play therapist for play therapy for anxiety in MIddlesex NJ

Encourage your anxious child to engage in Positive Self-Talk

Encourage your child to use positive self-talk to reduce anxiety. Encourage them to use positive affirmations such as "I am calm and in control," "I am safe and loved," or "I can handle this." Positive self-talk can help your child feel more confident and reduce anxiety levels.

In conclusion, creating a relaxation routine for your anxious child can help them manage their anxiety and promote relaxation. Remember to identify your child's triggers, create a calm environment, teach breathing techniques, use progressive muscle relaxation, practice mindfulness, create a relaxation schedule, and encourage positive self-talk. With consistency and practice, your child can learn to manage their anxiety and feel more relaxed and confident

Janine Kelly, MSW, LCSW, RPT, CATP, ADHD-CCSP, CCATP-CA is a Registered Play Therapist, Certified EMDR Therapist, and Perinatal Mental Health Therapist in Middlesex, NJ. Janine specializes in childhood anxiety, childhood OCD, childhood trauma, and supporting children who experience neurodivergence such as ADHD and Autism. She also specializes in pregnancy and postpartum mood disorders such as anxiety, panic disorder, OCD, depression, and Post-traumatic Stress Disorder (PTSD).

*This blog is not a substitute for therapy. To schedule an appointment, please click below.