Meditation for anxious kids
This visualization is narrated by my daughter (11 years old). It will help your child settle down if they experience worries or anxiety. Have them become quiet and you may do a whole-body relaxation beforehand.
Source: The Relaxation & Stress Reduction Workbook for Kids (Shapiro & Sprague, 2009)
What we fear we create
Parental anxiety impacts children’s self-esteem and confidence in a detrimental manner. “What we resist persists”. What exactly does this adage mean? Well, the more we fear something, the more we want it to go away. At the same time, that which we fear seems to become ever more present in our lives, with more and more situations arising to confirm our distorted perceptions around that fear.
Another way of understanding this is through the well-known expression “the self-fulfilling prophecy”. It states that we humans tend to look for evidence that will confirm our beliefs. Rare is it, unless we are on the path of developing our consciousness, that we will look for evidence to disprove our beliefs or perceptions. Instead, we solidify and perpetuate those which we already hold. Ultimately, our reality is based on our beliefs.
Parental anxiety directly influences a child’s anxiety
And now to my next point and the topic of this post: how parental anxiety has a direct impact on a child’s self-esteem. If we adults suffer from anxiety, our parenting style will be significantly affected. Although there is no such thing as an anxiety gene or one single cause to explain anxiety in children, some children are born with particular vulnerabilities that predispose them to develop it. You might notice traits in your child such as sensitivity, fearfulness, and being high-strung. As children grow into adolescents, they might outgrow specific fears. However, their anxiety does not disappear; instead, it metamorphoses into overwhelming worry, always anticipating the worse case scenario. Anxiety expert Reid Wilson asserts that “untreated anxiety in childhood is one of the strongest predictors of later depression” (Wilson & Lyons, 2013, see Resource section at the end of this post).
If you have an anxious child, aside from his temperamental predispositions, there is also the likelihood that at least one of the parents is anxious, also born with the temperament I have just described above. Please do not be dismayed over this; however – it doesn’t mean your child is doomed because he also carries these vulnerabilities. There are ways you can intervene to prevent your child from developing anxiety.
It is a normal part of life to face challenges, which allow us to grow. Parents today appear more anxious than ever before, hovering over their kids and overprotecting them at an alarming rate. Even schools have followed suit by significantly restricting activities on the playground in the name of safety!
The creation of the anxious child
This kind of parenting has created an epidemic of entitled, insecure, fearful, and anxious children. These children are afraid of taking risks, trying new things, and of not being the best. They’re incapable of tolerating difficult emotions or rejection, constantly complain about things being unfair, are unable to take “no” for an answer, and inept at handling constructive criticism. Parents, in turn, are exhausted from catering to their children’s fears, which ironically, they themselves, have created or reinforced. It becomes an endless vicious cycle.
Parents’ inability to face their own emotions of fear or guilt around their children, tend to chase those strong feelings away by hovering over their children in so many different ways. And herein lies the problem. We can’t control the internal or external events that occur in our children’s lives. What we do have control over is how we respond to those events. Our reactions are an important factor in determining how our children will learn to cope with those events. Because our children look up to us for guidance, if we panic, they become scared. If we act as if they can’t handle a situation or emotion, they won’t think they can handle it either, and they, too, will panic. If we stay calm, we send our children the message that there is no need to worry and that we trust that they can handle it. It’s easier to coach them when both of us aren’t in a state of panic.
Until our children grow fully into who they are meant to be, we are their compasses, their radars, and their guides. They will internalize our reactions, and later in life, our voice, words, and responses become their inner voice, woven into who they are, who they become, and shaping them. It is a huge responsibility that we hold in our hands: We should never underestimate the power and influence we have over who our children grow up to be.
Anxious kids become anxious grown-ups
Too often, I see grown men and women in my office working so hard to quiet that anxious voice in their heads – a critical voice, a fearful voice, a guilt-ridden voice, that loudly echoes that of their own parents’ and causes them great suffering. They have to work hard in therapy to eliminate this voice, so they can finally stop carrying the shackles of their parents’ fears and live the lives that they were meant to live. Ah, but wouldn’t it be wonderful to bypass this step altogether and focus on prevention instead?
Fear is normal: embrace it
From the moment children are born, we learn that for them to grow we need to let go, little by little. With the process of letting go comes fear – because let’s face it danger and uncertainty are omnipresent, they’re a fact of life. Inevitably, we will be faced with fear on multiple occasions throughout our lifespan. But fear is a normal human emotion designed to protect us, to some degree; it often needs to be faced and conquered, not avoided. Fear that gets blown out of proportion, however, can become anxiety. As parents, we must learn to effectively manage and cope with our fears, so we can teach and model to our children how to do the same.
Children learn to cope with fear and anxiety through imitation and by experiencing life, not by avoiding it or being lectured about it. It is our responsibility as parents to get a handle on our anxiety, rather than being frozen by it. Sitting with the discomfort, and knowing that it will pass is a much more favourable response. Hovering over our children is a selfish action hidden under the guise that we do it to protect them and because we love them. In reality, we do it for ourselves. Meanwhile, our actions eat away at our children’s self-confidence and hinder their ability to become resilient.
Young children experience emotions intensely, and they are not yet equipped to manage or regulate them. Nonetheless, many adults have unrealistic expectations for young children in this regard. Emotional management is a long process that does not reach maturity until young adulthood!
Whether a child is feeling excitement, joy, fear, sadness, anger, frustration, or what have you, many parents don’t know how to cope with or navigate through the intensity of his/her emotions. The child’s emotional response triggers the parent’s anxiety, and the distress is perceived as being much worse than it really is. Parents end up trying to use any possible means to avoid the situation altogether, or to shut it down as soon as possible!. They believe that what they’re doing is not only easier, but best, for everyone.
Parents, heal thyself
It is our own fear or anxiety about our children’s intense emotions that we need to address and work through, not theirs to be corrected, dismissed, minimized or shut down. That which is really at play during those intense emotional moments is our sense of incompetence in knowing how to deal with these intense little beings; it speaks more of us than of them. We must remember that emotions, just like thoughts, are not “right” or “wrong,” they just are, and they will pass, just like waves.
Our minds, or “egos,” may sometimes try to convince us that something is wrong with our child or with us – and we find ourselves lost in the inner dialogue of finding blame or fault with what just is. But this mental path only leads to more fear and more darkness. And instead of shining light thereupon, we turn and run as fast as we can in an attempt to make the fear and anxiety go away. All the while, our children are watching us… and learning.
How anxiety is perpetuated
The perfect recipe for maintaining anxiety or fear comes through using avoidance, whether it’s avoidance of emotion, a state, a situation, a thing, thought, or person. Avoidance is very effective at reducing that gnawing feeling in our gut – for it works like this: we feel bad, we avoid that which makes us feel bad, and then we feel better. Pavlov called this process “positive reinforcement,” which is a form of conditioning. Thus anxiety is born and maintained. Which is also why we have an epidemic of anxious children, as well as an epidemic of anxious parents, also commonly referred to as “helicopter parents”.
Another culprit in maintaining anxiety is the use of reassurance. Anxious children and parents continuously seek reassurance. It works for them in the short-term to reduce anxiety, but once a new situation arises, they’re back at square one feeling terrible. Reassurance does not teach a child to cope with anxiety. It works just like avoidance: the child is anxious or scared, we reassure the child, the anxiety diminishes, and the child feels better. We just reinforced reassurance as a method for reducing anxiety. It has taught the child to depend on an external factor to self-soothe. Reassurance works best when it is generated from within, not from an external source. The key is to teach the child to reassure himself instead of always having to lean on the parent.
If we can’t overcome our anxiety or worries on our own, we need to seek professional help for ourselves before we invest in our child’s therapy. We cannot teach what we do not know. If our responses to stressors remain fear-driven, our coping and parenting skills will be maladapted. Moreover, whatever our child learns in therapy will collide with what we model, possibly even contradict what he learned, leaving our child even more confused and distressed.
Parental fear impacts children’s self-esteem
Living in fear will erode our children’s self-esteem, confidence, and resilience. They will not have the opportunities to discover their inner strength and their greatness if they keep avoiding, being fearful and not facing their fears head-on. They risk isolating themselves and not participating in activities because of their fear of being hurt, being humiliated, or being laughed at. And they will seek reassurance, approval, and possibly even become perfectionistic, which is often not a sign of hard work, instead, an indication that they fear to make a mistake or criticism. Furthermore, they won’t deal well with change, unpredictability, last minute plans, or the “unknown” in general.
ACTION STEP: If we, as parents, suffer from anxiety, we must understand that if we leave it untreated, it can significantly and gravely impact our children. We need to know when to let go and face our fears. We can’t fool our children, they see and feel our anxiety, even if we try to hide it. Our actions will betray us, for children are masters at detecting nonverbal cues. How we respond to situations that cause us fear, worry or anxiety teaches them how to react to situations that make them anxious or fearful as well. Coping is learned by imitation, by trial and error, and by the consequences that shape us. We can’t dismiss or minimize our influence. If your child already has anxiety, seek help and learn together, so that you can both conquer the cycle of fear.
“Fear keeps us focused on the past or worried about the future. If we can acknowledge our fear, we can realize that right now we are okay. Right now, today, we are still alive, and our bodies are working marvelously. Our eyes can still see the beautiful sky. Our ears can still hear the voices of our loved ones.” —- Thich Nhat Hanh
“Life begins where fear ends.” —- Osho
“Don’t worry that children never listen to you; worry that they are always watching you.” —- Robert Fulghum
Resources:
In the list below, I’ve included resources for both parents and children who may suffer from anxiety. These books offer step-by-step strategies on how to overcome anxiety in yourself and your children.
For parents:
For children:
The number one mental health diagnosis in children right now is anxiety. 99% of the kids I see in my office have anxiety. What’s gone wrong? Has self reliance gone astray? What’s wrong with these kids? Well, actually, nothing’s wrong with them, what is out of whack are today’s school policies, parenting practices, and society’s and the medical establishment’s decisions purely based on fear.
Many schools now, if not all of them, don’t allow kids to play ball, climb trees, go nuts in the playground so they can let off some steam, just in case they could get hurt.
Nowadays, we over sanitize, over vaccinate, over medicate our children. Quick quick, Purell their hands, because God forbid a germ might survive on that awesome barrier we call the skin.
What about eating dirt? Remember those days? We put so much sunscreen, kids are becoming vitamin D deficient instead of learning to be in the sun wisely, i.e. avoiding the peak hours. They don’t walk barefoot outside, they are covered from head to toe, you can barely see their eyes and skin… Why… Because they could have skin cancer!
We almost make them wear helmets to go up and down the stair cases in our houses. It doesn’t stop here. We fight their battles for them, we short circuit strong negative emotions, we give them gifts even if it’s not their birthday because they are jealous of all the attention placed on their sibling. Instead of teaching them to stand up for themselves, we run to the other parent, principle, or child, and fight their battles for them! What about sitting with them and teaching them how to stand up for themselves. What a concept.
I recently heard in a documentary, that when university students fail a class, their parents call the professors and ask for an explanation! This is overprotection pushed to the extreme. Really? Do we need to fight our 18-20 year-old’s battles?
All this is ridiculous if you ask me. Kids aren’t even allowed to redo a grade if they struggle greatly in school and fall behind. We just pass them to the next level and allow the gap to grow further and further.
All this is done in the name of protecting their egos! When in actuality, this strategy backfires and creates exactly what we fear. It creates more hopelessness, more sense of entitlement, low self-esteem and children who can’t cope, can’t resolve a conflict or manage their emotions, even less, stand up for themselves.
A child is best to redo the grade, master what was once a weakness and then move on and excel, instead of carrying over from year to year the difficulty which is compounded by added difficulties, not to mention the stress that this causes on the kid. They know they are behind compared to their class mates, they get IEPs, LSTs, you name it. And schools think is it helping them more than redoing a grade? Please.
I could list pages worth of examples of how parents, and society, overprotect kids, out of fear, by not allowing them to fail, to make mistakes, to get frustrated, to experience inequality or unfairness (well, perceived unfairness), not allowing them to be sad or experience loss. This overprotection has not only weakened their immune system, it has weakened their soul, their spirit, and their resilience, all this in the name of love and protection. It is a misperception.
It is said that, “What we resist persists”. Parents’ inability to face their own emotions of fear or guilt, chase those strong feelings away by hovering over their kids in so many different ways. And here lies the problem. Having a child involves that we need to let go, and with the process of letting go comes fear. But we have to face that fear and be brave. Because let’s face it, danger is present everywhere. It’s a fact of life. It’s inevitable, we will be scared, but if we can’t cope with our own fear how the heck are we supposed to teach our kids to cope with theirs.
Let face it here. Kids learn by imitation and by experiencing life, not by avoiding it or by being lectured about it. It is our responsibility as parents to get a handle on our emotions, and doing so means sitting with the discomfort, knowing that this too shall pass. Do it, so that your kids can learn to do it for themselves. Get your own anxiety in check and learn to cope. BE the courage you wish to see in your children.
Hovering over our kids is a selfish action hidden under the guise that we do it for them. It’s not for them that we do it, it’s for us. We don’t know how to handle their intense emotions, and navigate through them, so we might as well find any strategy possible to avoid the whole thing altogether! It’s a lot easier, for us :-), not them.
And there you go, the perfect recipe to maintain anxiety: Avoidance. Whether it’s avoidance of an emotion, a state, a situation, a thing or a person. Avoidance is so effective at reducing that gnawing feeling in our gut, because… It works. We feel bad, we avoid, we feel better. Pavlov called that reinforcement. This is how anxiety is born and maintained… This is why we have an epidemic of anxious children.
Not allowing kids to experience all the things I have mentioned above, sends them the message that we don’t think they can handle it… Children look up to us, they have entrusted their faith in us that we are these all powerful creatures that know everything, and know what is best for them.
So if we, the parents, don’t trust in our kids’ abilities to thrive and survive, they believe us. Most of these messages are not sent voluntarily or consciously, but they are nonetheless. It is known that 85%, and at times more, of the messages we receive and interpret are non verbal… Words make a minimal contribution to communication and to our understanding of the world. Actions DO speak louder than words.
So parents, you mean well I am sure, but take the leap. Basically, allow your child to experience the richness of life, its ups and downs, or else you rob them of the fullness of their existence. Be there to catch them when they fall, support them, validate them, teach them to grow from the experience instead of being victimized by it.
The reason we can experience joy is because we experience sadness, we experience light because of the darkness, we experience the gifts because of the losses, we experience success because we taste failure.
Action step: This week, sit with YOUR own feelings of fear, guilt, sadness with regard to your child. Remember that the feelings will pass, just like waves on the ocean. Whatever it is you hover over, back off, and see how your child reacts over time Instead, teach them to cope. Use stories, role play, games, conversations, anything. Get into their world, as for their input, help them come up with solutions and then let them go. Let them fight their own battles. Notice, over time, how your child will gain a sense of self competency, self esteem and pride. Just a note: 1) If your child suffers from full blown anxiety, please get help from a qualified clinician. Do not go at this alone. Get help. 2) Use judgment, if your child is a victim of bullying or abuse, he or she WILL need your assistance.
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A great number of people of all ages suffer from anxiety . There are natural remedies to relieve symptoms of anxiety, which have been proven effective in studies which included control groups. If you are not willing to take prescriptions drugs and prefer to try the natural route, you may benefit from these natural and safe alternatives.
Research has shown that cognitive behaviour therapy and some natural herbs have been quite effective at treating various anxiety disorders for children, teens, and adults alike. Many of the strategies used by therapist can easily be learned by individuals.
There are cognitive and behavioural aspects to anxiiety disorders and both need to be addressed in otder to best treat anxiety. Let’s start with the easier components which are the behavioural components. There are three main strategies that can be used: visualization, deep breathing (or diaphragmatic breathing) and progressive muscle relaxation.
For the cognitive aspect of anxiety disorders, peole need to look at the source of their anxiety. It can be a place, an object, an animal, a situation. etc. Whatever it is, there are a few cognitive techniques to address these fears: progressive exposure, exposure and response prevention, flooding. These techiniques can be done in imagination or in vivo. The ultimate goal is to become skilled to do the exposure in vivo. The main key, whatever the approach chosen, is to remember to resist the urge to avoid or escape the feared stimulus. Doing so will only reinforce your fear and solidify it. Finally, thought stopping is another important cognitive strategy to reduce irrational thoughts related to the anxiety provoking stimulus.
Once more, these techniques have been proven quite effective and there are many resources out there that describe them in detail. They can be found in workbooks available on Amazon or other book stores, web sites and You Tube videos that give very good descriptions of these techniques.
Lastly, in lieu of prescription medication, it is worth consulting an alternative health professional (e.g. homeopath, naturopathic doctor) for their advise on the best natural remedies to calm symptoms of anxiety and its related problems, such as insomnia. Valerian Root, Melatonin are two example of natural sleep aids. St-John’s Wort has been shown to help with mild to moderate symptoms of depression and anxiety. Always remember to consult with a registered and licenced professional before using any natural remedies, especially if you are also taking prescription drugs; drug interactions are possible and can be dangerous.
Finally, it is important to have a healthy balanced diet. Eating whole foods is always best, organic if at all possible, avoid processed foods, and artificial sweeteners, among other things. Basically, eat real food! Furthermore, the excessive use of stimulants (e.g. cigarettes, cafeine, sugar, soft drinks) can imitate physiological symptoms of anxiety which in turn can be misinterpreted as anxiety or even misinterpreted as a panic attack.
In conclusion, anxiety is a disorder that is treatable and with high success rates with the natural techniques mentioned above. However, if you find you get no relief, it may be helpful to consult a mental health professional. It may be difficult to go at this alone, especially if you have been suffering with anxiety for many years.
(c) 2010 Dr. Gina Madrigrano, All Rights Reserved.
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