How To Know if Your Child is Battling Anxiety

While the school year has been in full swing and many children have adjusted, there still quite a few children who still face the stress and anxiety associated with returning to the structured environment that school brings. Reflecting on my own childhood, I recall the anxiety that plagued me during this time—racing heart, upset stomach, and overwhelming worry about homework. One memorable incident left me shaking and in tears in the school office, desperate for my mother’s comfort and reassurance. That is one of the reasons why I became a school nurse. I wanted to be able to give back to the community. To help students with anxiety learn balance their daily lives.

What is Anxiety?

Anxiety is the feeling of fear, uneasiness, tense, restless, with a rapid heartbeat. Understanding Anxiety in Children Anxiety can be a significant issue for many students today. American Psychological Association (APA) https://www.apa.org/monitor/2023/01/trends-improving-youth-mental-health reports that children are increasingly dealing with anxiety due to various pressures and responsibilities. As a school nurse, I’ve seen anxiety in students increasing annually. From little children all the way to teenagers coming in and out of my office stressed about tests, homework, family issues, etc. Schools have more social workers which is a great source for students and families. However, students today have reach top level in mental health problems according to WebMD  .What is the causing factor for the increasing amount of anxiety related students over the years? According to The World Health Organization (WHO) fear and worry that students feel can build up inside. That is how anxiety can feel to some children. They can feel trapped with fear, worry and it becomes more intense. Picture a deer in headlights frozen in fear, with no place to escape.

Signs and Symptoms of Anxiety

Children with anxiety may exhibit difficulty controlling their worry, restlessness, elevated heart rate, excessive sweating, persistent tiredness. They might also experience shortness of breath, or difficulty sleeping. Why do people become short of breath with anxiety? When different levels of oxygen and carbon dioxide are in the body, quick breathing will occur. This will lead into what is called hyperventilation. Behavioral changes can include increased aggression, clinginess, crying, or moodiness. Children may also become suddenly quiet or withdrawn. Additionally, frequent complaints of headaches, stomachaches, nausea, appetite increase or decrease or other physical discomforts, along with difficulty concentrating and feeling overwhelmed, can be indicators of anxiety.

Supporting Your Anxious Child

Engage with your child by asking about their day and encouraging open communication about their feelings. Listen carefully so you can understand their feelings. Try not to make assumptions or rush through what they say or need. Support them by providing reassurance in a calm voice. Monitor and document these occurrences to discuss with their pediatrician. Here are several strategies to help your child cope with anxiety: Empathize with your child’s feelings, validate, and let them be heard. Imagine when you were their age. Communication is the key to any good relationship. I understand it’s difficult as a parent to take your child to school wondering if they are crying or in the nurse’s office. Are they nervous? You’re not the only one feeling that way. It’s takes time to start a school back up and organized however, the students are their main priority. Safety and health is the most important factor when it comes to students.

Creating a Calming Environment

As a nurse, I strongly advise limiting your child’s screen time before bed, as the “blue light” emitted by electronic devices can interfere with the natural sleep cycle by inhibiting melatonin production, essential for deep sleep. This type of light also impacts the quality of REM (rapid eye movement) sleep, crucial for a restorative night’s rest. I recommend turning off all devices at least an hour before bedtime to allow your child’s brain to unwind and prepare for sleep. This practice might be challenging, but it’s incredibly beneficial for their health.

To further support your child’s emotional and social development, make family mealtimes a device-free time. This simple act helps minimize distractions and reduces anxiety, allowing for more meaningful family interactions. In my own home, setting this rule has transformed our dinner times into opportunities for connection and relaxation, leading to enjoyable family activities like board games, which have become a favorite.

When to Seek Professional Help

Despite our best efforts at home, there are times when a child might need additional support. With over a decade of experience as a school nurse, I’ve noticed an increase in anxiety among students. Together with teachers, we recognize the importance of early intervention and providing a consistent support system. Creating a supportive home environment and encouraging healthy coping strategies is crucial.

If your child’s anxiety becomes overwhelming or persistent, do not hesitate to seek professional help. Organizations like the American Academy of Child and Adolescent Psychiatry (AACAP) provide excellent resources for addressing child anxiety. Being proactive about your child’s mental health can pave the way for a happier and healthier upbringing.

Establishing Healthy Habits

As a nurse, I always emphasize the importance of integrating a nutrient-rich diet and consistent physical activity into daily routines, especially for young ones. Incorporating a variety of green vegetables like spinach, broccoli, and kale can significantly boost magnesium intake, a vital anti-inflammatory that also helps reduce anxiety. Lean proteins from meats and fish are rich in amino acids which are pivotal in enhancing mood stability, while antioxidants from berries support overall mood balance.

Staying hydrated is absolutely crucial. I make it a point to carry a large water bottle to show my students just how important it is. Remember, children are more susceptible to dehydration, which can manifest as headaches, fatigue, and dizziness, particularly during active months of learning and sports.

Nutritional deficiencies are common in school-aged children, particularly with iron and Vitamin D. Symptoms of Vitamin D deficiency include muscle aches, mood fluctuations, and bone pain, while iron deficiency may present as pale skin, fatigue, and an unusually rapid heartbeat. I recommend discussing vitamin supplementation with your child’s pediatrician to ensure their dietary needs are met.

Your body’s immune system thrives on being well-hydrated. Think of it as a finely tuned machine that requires each part to work synergistically. That’s why I stress the importance of Sleep, Nutrition, Exercise, Mindfulness, and Hydration to my students. Planning your weekly meals every Sunday, especially school lunches, is not only a practical approach to nutrition but also a fun activity that teaches children about making healthy choices, easing the stress of meal planning and saving precious time during the busy week.

The CDC recommends 9-12 hours of sleep for pre-teens and 8-10 hours for teenagers. Lack of adequate sleep can lead to a range of issues, weakening the body’s ability to repair itself, disrupting hormone balances, and diminishing immune response. Setting a structured daily routine that involves your child can help them adjust better to a healthy sleep cycle, giving them a role in their own health management.

Reducing Screen Time

Encouraging your child to switch off electronic devices at least an hour before bedtime is crucial for their mental relaxation and sleep readiness. We all recognize the challenge in enforcing this, yet it remains a critical step. The “blue light” emitted by most electronic screens can significantly diminish natural melatonin production, which is essential for sleep. This type of light can also decrease the amount of rapid eye movement (REM) sleep, a vital part of the sleep cycle. Consider using screen filters to minimize blue light exposure if devices must be used before bedtime.

I also recommend establishing a daily schedule for family mealtime, with all electronics turned off and stored away from the dining area. Creating this distraction-free zone can help reduce your child’s anxiety. Implementing this in my own home has brought tremendous benefits; we’ve found joy in board game nights, fostering closer family connections.

Seeking Professional Help

Despite our best efforts, anxiety can sometimes escalate beyond typical coping mechanisms. In my 14 years as a school nurse, I’ve seen a noticeable rise in student anxiety. Teachers and I consistently find that early intervention and steady support are key. Advocate positively for your child by nurturing a supportive environment and helping them develop effective coping strategies.

If your child’s anxiety persists or becomes overwhelming, it’s important to seek professional guidance. For more resources and information on managing anxiety in children, the American Academy of Child and Adolescent Psychiatry (AACAP) offers valuable insights and support.

By integrating these strategies, you’re not just helping your child manage anxiety, but also enabling a happier, healthier life overall.