Anxiety affects millions of people, including children, every day, and it can be challenging to find relief with so many distractions in today’s age. But there’s hope! Let’s explore 5 practical ways to soothe your anxious mind and create a calm environment for both you and your children in the chaos of life. You’ve got this, trust me.
Check our 7 steps to mental health in motherhood
Practice deep breathing, together!
One of the most effective ways to soothe anxiety for both you and your children is through deep breathing. Sounds simple, doesn’t it? It is. Breathwork is highly effective so give it a try.
Anxiety triggers shallow and rapid breathing, which aggravates the symptoms. A powerful tool to control this is deep breathing, which regulates your breathing pattern and calms the nervous system. It’s a proven scientific fact.
To practice deep breathing with your children, find a peaceful place where you can all sit or lie down comfortably. Inhale deeply and slowly through your noses, counting to four as you inhale. Pause for four counts, then exhale slowly through your mouths, counting to six as you exhale.
Keep repeating this cycle for several minutes, encouraging your children to focus entirely on their breath and allowing their minds to relax.
The effects of deep breathing can be almost instantaneous, with a significant reduction in the severity of anxiety symptoms for both you and your little ones.
Love your bodies, together!
We know it may be challenging to find time for yourself, but engaging in physical activity as a family is another powerful tool for managing anxiety. Physical activity helps release endorphins, which are natural mood boosters. Exercise also helps regulate breathing and can help everyone feel more centered and calm.
You don’t have to run a marathon to reap the benefits of exercise. Engage in family activities like going for a short walk, playing in the backyard, or trying out gentle yoga together. Find an activity that the whole family enjoys and make it a regular part of your routine.
Practice mindfulness, together!
Mindfulness is the practice of being present and fully engaged in the moment, and it’s a great tool for both parents and children to reduce anxiety. When you or your children feel anxious, your minds tend to race ahead to future scenarios or dwell on past events. Mindfulness helps everyone stay grounded in the present, which can reduce anxiety.
To practice mindfulness as a family, choose an activity you do together regularly, such as cooking or eating a meal. Encourage everyone to focus on the sensations of the activity—the smell of the food, the taste, and the sounds in the kitchen. If anyone’s mind starts to wander, gently bring them back to the present moment.
Remember that the past is gone, and the future, as much as you may attempt to, you will never be able to predict. As a family, you have control of your present, of your now. Make the most of it.
Limit your screen time, together!
In today’s digital age, both parents and children are constantly bombarded with information and stimuli. This can be overwhelming and can exacerbate anxiety. Limiting screen time as a family can help reduce the amount of input you’re all receiving, which can calm your minds.
Try setting aside specific times of the day to check emails or social media and consider turning off screens for an hour before bedtime to help improve everyone’s sleep. As a family, you don’t need to know what’s happening on the other side of the world or in other people’s lives. Focus on your life, your family, and the moments you have together as much as possible.
Practice self-care, together!
Self-care is essential for both parents and children. When anyone in the family is anxious, it’s easy to neglect their own needs. Practicing self-care as a family can help everyone feel more grounded and centered.
Some examples of family self-care include reading books together, having a family movie night, or spending quiet time in nature. Find activities that bring joy to the whole family and make them a regular part of your routine. Self-care looks different for everyone, so encourage each family member to choose activities they love most and make time for them.
Managing anxiety as a family isn’t easy, but if you make a point of practicing the above 5 steps together, I promise that you will find some relief. If you’re struggling with this as a family, remember that seeking support is something you all deserve.I’ve worked with families just like yours to help spark joy and create a calm atmosphere in their lives again. This is possible for your family too.
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