Being a child or adolescent today can be incredibly challenging.  Children and adolescents deal with the pressure to perform well in school and extracurricular activities, be accepted by their peers, and adhere to family expectations.  While trying to find their place in the world, they receive contradictory information about how to look, act, and interact.  Although we try to protect our children from the stress of the world, it is impossible to place them in a bubble.  Even the strongest child-parent bond will be tested and the child will be faced with challenges.  

Here are some tips to help your child manage anxiety and stress:

1. Practice labeling the emotion- “Right now I feel (nervous, worried, anxious, uncomfortable, scared)”
2. Five Senses Exercise- Describe what they see, hear, smell, feel, and taste 
3. Play a category game- Recall names of animals, brands of candy, fruits/vegetables, television shows, favorite things, etc.
4. Practice deep breathing- Breathe in through the nose and out through the mouth. They can count their breaths until they reach 5, and then start back at 1.
5. Worry time- Write out their worries on a piece of paper and throw it away afterwards 
6. Use a stress ball or sensory toy 
7. Close your eyes and imagine your safe place 
8. Walk outside and describe what you see- Describe the sky, weather, scenery, etc 
9. Have a coping statement- For example “This is difficult right now, but it won’t last forever”, “It feels bad right now, but I always feel better, “It’s okay to be nervous, but I can do this”
10. Remind them that they are not alone and it is okay to struggle sometimes