If you’ve struggled with anxiety, you know what it feels like to have your body and mind hijacked by sensations and thoughts that you cannot control. And if your children battle anxiety, you know that it’s even more difficult to stand by their side and feel powerless to help them. With almost a third of adolescents facing some form of anxiety, it’s important that caregivers and family members know how to provide support.
The good news is that there are a number of home practices that can support children, teens, and young adults with anxiety.
Many teens and tweens are more sensitive than adults when it comes to the impacts of electronic technology usage, difficult conversations with peers and teachers, and chaos or busyness in their home environment. As a parent or family member, you can provide support at home by offering the following methods of care and calm.
Massage
If your child is willing, offer him or her a shoulder rub or light massage. If your child tends to have digestive troubles with anxiety, gently and slowly rub in a clockwise direction around his or her abdomen while encouraging relaxed breathing. If your child holds tension in his or her shoulders and neck, try slow gentle pressure along the top of the shoulders, between the shoulder blades, and into the neck. Many children also feel relaxation from a foot rub or head rub. Don’t worry about being a professional – just providing a calm, slow, and loving massage for your child will help their body get out of “fight or flight” mode and bring a sense of calmness.
Bath
Encourage your teen/tween to take an Epsom Salt bath either before bed or after coming home from school/sports. This allows your child to literally wash away some of the difficulties of the day and the heat and magnesium will support muscle relaxation. If your child is interested, you can also add essential oils for relaxation by adding a few drops of bergamot, lavender, vetiver, or chamomile into the bath or an essential oil diffuser. My favorite brand of high-quality essential oils is Floracopeia.
Herbal Teas
There are a number of herbal teas that provide a sense of calm and relaxation, especially when they are consciously consumed with an intention to relax, slow down, and receive the medicinal benefit. You can try chamomile, valerian, or kava to aid relaxation. I often recommend Yogi Tea and Traditional Medicinals brands of herbal teas.
Home Ambiance and Sleep Hygiene
As you may have done for your infant before bedtime, pay attention to the home environment in the evening. Reduce noise levels in the house as much as possible in the few hours before bed. Dim the lighting: use a reading lamp as needed but keep overhead lights low. Play classical music, white noise, or nature sounds in the background to encourage a calm environment. Also, if possible, remove electronics from your child’s bedroom – especially those that shine lights while your child is sleeping. Lastly, your child may benefit from using a weighted blanket to receive an additional feeling of security during the night.
While some teens and tweens will need additional therapeutic support from acupuncture, massage, therapy, or other healers, these tips should provide a more supportive environment at home for your child.
