No one wants to be anxious. Still, so many of us are. The statistics say that about 1 in 20 people in the United States are diagnosed with some sort of anxiety disorder. That's not surprising considering all there is to worry about in the world. Especially now in this time of political tension and increased health concerns.
But true anxiety isn't just a normal response to real stressors. It's when you worry about things irrationally and spend an inordinate amount of time trying to prevent bad things from happening to the point that you can't enjoy good things that do occur in your life.
It's very difficult to say exactly how much we can do to prevent anxiety disorders because they're a complex mix of genetics, environment, and experiences. But because of new and exciting brain research, we're beginning to be able to pinpoint certain experiences that reduce anxiety and therefore the potential for anxiety disorder.
Although the research is complex, the experiences it suggests are simple and soothing for kids, teachers and parents alike. After more than 40 years of working in the field of early childhood and family education, here are some of my favorite anxiety quelling techniques.
1. Mindfulness
Renowned neuroscientist, Dr. Richard Davidson is one of the most important names in the field of emotional health. He heads The Center For Healthy Minds at the University of Wisconsin Madison. He's researched the minds of young children, childcare teachers, and even the Dali llama to find out what really works.
I combined my own yoga experience for kids with his mindfulness experience and got this super soothing activity that you can do at home.
Have the participants lie on floormats or sit comfortably in a very quiet room with the lights dimmed and curtains drawn. Tell them to imagine they're on a beach relaxing and feeling the warmth of the sun on their faces. Tell them in a soothing voice that all they can smell are the flowers and all they can hear is the sound of the waves crashing on the shore. Chsh.......chsh.............
After a time ring a chime once softly.
Ask everyone to raise their hands when they can't hear the bell anymore. Then wait. You'll be amazed at the level of focus and calm this produces!
2. Singing
Singing has been shown to reduce anxiety by increasing blood flow, oxidation and endorphin levels.
This goes for kids, parents, and caregivers so go ahead and belt one out. Here's an article I wrote last year about using songs and dance to increase energy levels.
3. Boundaries
People are proven to be happier and more secure in an environment with clear limits. Setting clear and developmentally appropriate boundaries actually makes people feel less anxious. That's because they know what to expect. Here's an article I wrote last year about setting boundaries.
4. Be Sensory Smart
Playdough and sensory play reduce anxiety in children and adults. (I proved this to myself this morning). If you want the best homemade playdough ever it's here in the middle of my article about having a great day with your challenging children.
I hope you liked this short 3 minute article with no affiliate links and found something you can use right away.
Now, close you eyes for a minute. Imagine how much fun you could have with your family if you always knew the exact right thing to say to get them to do what you want without complaining or giving you a hard time.
That's why after earning a couple of degrees and clocking in 43 years and over 75,000 hours of hands-on work with young children I created WonderParents One-liners. This is more than good parenting advice. It's a 21 page slideshow that will transform the way you speak to your children and increase the amount of respect they show to you.
WonderParents usually sells for 49.99 but I'm offering it for a limited time only to each and every one of my new community members for free. I'm doing this as a way to promote better mental health during the COVID 19 pandemic because I want to show some love to the people who actually care enough to care for others.
SIGN UP HERE AND I'LL PERSONALLY WELCOME YOU TO OUR COMMUNITY WITH AN EMAIL THAT INCLUDES A LINK TO YOUR FREE WONDERPARENT ONE-LINERS SLIDESHOW.
Nanci J Bradley, 60, is an early childhood and family educator, parent, author, teacher, SELF-care facilitator, family aerobics instructor, and an all-around fun-loving person. She believes in the power of sleep, healthy eating, lifelong learning and most of all, PLAY! She studied early childhood ed at Triton College and received her BS in education in 1986 from NIU. She received her MA in human development from Pacific Oaks College in 2011. She lives and teaches in Madison WI.