Natural Remedies for Anxiety in Children

March 21, 2024

Discover effective natural remedies for anxiety in children. From deep breathing to herbal remedies, help your little ones find calm.

Understanding Childhood Anxiety

Anxiety is not limited to adults; children can also experience feelings of anxiety and worry. Understanding childhood anxiety is essential for parents and caregivers to provide the necessary support. This section will explore what childhood anxiety is, common causes and triggers, and the impact it can have on children.

What is Childhood Anxiety?

Childhood anxiety refers to excessive worry or fear that is persistent and interferes with a child's daily life. It goes beyond normal worries and can manifest in various ways, such as excessive shyness, separation anxiety, social anxiety, or specific phobias. It is important to note that occasional feelings of anxiety are a normal part of childhood, but when anxiety becomes frequent and intense, it may require attention and intervention.

Common Causes and Triggers

Childhood anxiety can have multiple causes and triggers. It can be influenced by a combination of genetic, environmental, and psychological factors. Some common causes and triggers of childhood anxiety may include:

Causes and Triggers

Family history of anxiety or mental health disorders

Traumatic experiences or stressful life events

Academic or social pressures

Changes in the family structure or dynamics

High parental expectations

Bullying or peer pressure

Media exposure to violence or distressing content

It is important to remember that each child's experience with anxiety is unique, and the causes and triggers may vary from one individual to another.

Impact of Anxiety on Children

Childhood anxiety can have a significant impact on a child's overall well-being and development. It can affect their emotional, social, and academic functioning. Here are some common ways in which anxiety can impact children:

Impact of Anxiety

Difficulty concentrating and learning

Withdrawal from social activities or avoiding new experiences

Sleep disturbances and fatigue

Physical complaints such as headaches or stomachaches

Irritability and mood swings

Low self-esteem and self-confidence

Impaired decision-making and problem-solving skills

Recognizing the impact of anxiety on children is crucial in order to provide appropriate support and intervention. By understanding what childhood anxiety is, its common causes and triggers, and the potential impact it can have on children, parents and caregivers can take proactive steps to help alleviate anxiety and promote their child's well-being.

Natural Remedies for Childhood Anxiety

When it comes to managing anxiety in children, natural remedies can be effective in providing relief and promoting emotional well-being. Here, we'll explore three natural remedies that have shown promise in helping children cope with anxiety: deep breathing exercises, mindfulness and meditation, and physical activities and exercise.

Deep Breathing Exercises

Deep breathing exercises are a simple yet powerful technique to help children manage anxiety. By focusing on their breath, children can activate their body's relaxation response, which helps to reduce feelings of stress and anxiety.

One popular deep breathing exercise for children is the "4-7-8" technique. This involves inhaling deeply through the nose for a count of 4, holding the breath for a count of 7, and exhaling slowly through the mouth for a count of 8. Encouraging children to practice this exercise regularly can help them develop a sense of calmness and control.

Mindfulness and Meditation

Mindfulness and meditation practices can also be beneficial for children experiencing anxiety. These practices involve focusing attention on the present moment, increasing self-awareness, and cultivating a non-judgmental attitude.

For younger children, you can introduce mindfulness through activities such as guided imagery or body scans. Older children can engage in formal meditation practices, where they sit quietly and observe their thoughts and emotions without getting attached to them.

Regular practice of mindfulness and meditation can help children develop resilience and reduce anxiety symptoms over time.

Physical Activities and Exercise

Physical activities and exercise play a crucial role in promoting overall well-being and managing anxiety in children. Engaging in regular physical activity boosts the production of endorphins, which are natural mood-boosting chemicals in the brain.

Encouraging children to participate in activities they enjoy, such as biking, dancing, or playing sports, can help reduce anxiety symptoms. Regular exercise not only improves physical health but also enhances mental well-being and provides a healthy outlet for stress and anxiety.

By incorporating natural remedies like deep breathing exercises, mindfulness and meditation, and physical activities into a child's routine, parents and caregivers can provide valuable tools for managing anxiety. It's important to remember that consistency and patience are key, as these remedies may take time to show significant results. If anxiety symptoms persist or worsen, it's recommended to consult with a healthcare professional for further guidance and support.

Herbal Remedies

When it comes to natural remedies for anxiety in children, herbal options can provide a gentle and calming effect. Here are three commonly used herbal remedies that may help alleviate anxiety symptoms in children: chamomile, lavender, and lemon balm.


Chamomile is a well-known herb with calming properties. It has been used for centuries to promote relaxation and reduce anxiety. Chamomile can be consumed in the form of tea or taken as a supplement.

It's important to note that while chamomile is generally considered safe, it may cause an allergic reaction in some individuals. If your child has any known allergies, consult with a healthcare professional before introducing chamomile as a remedy.


Lavender is widely recognized for its soothing and calming effects. Its gentle fragrance can help promote relaxation and reduce anxiety in children. There are various ways to incorporate lavender into your child's routine, such as using lavender essential oil or infusing it in bathwater.

Ensure that the lavender essential oil is diluted properly and used safely. For topical application, perform a patch test on a small area of your child's skin to check for any potential irritation or allergic reactions.

Lemon Balm

Lemon balm is an herb known for its calming properties and ability to reduce anxiety. It can be consumed as a tea or taken as a supplement. Lemon balm is generally considered safe for children, but it's always recommended to consult with a healthcare professional before introducing any new herbs or supplements into your child's routine.

It's worth noting that individual responses to herbal remedies may vary. It's important to monitor your child's reaction and discontinue use if any adverse effects occur. If your child's anxiety symptoms persist or worsen, it's advisable to seek guidance from a healthcare professional.

Herbal remedies can be a complementary approach to managing anxiety in children, but it's important to remember that they should not replace professional medical advice. By exploring natural remedies like chamomile, lavender, and lemon balm, you may find additional support in helping your child cope with anxiety in a gentle and holistic manner.


Aromatherapy is a natural approach that utilizes the scents of essential oils to promote relaxation, reduce anxiety, and improve overall well-being. When it comes to managing anxiety in children, certain essential oils have shown promise in providing a soothing effect. However, it's important to use these oils safely and with caution.

Essential Oils for Anxiety

Several essential oils have calming properties that can help alleviate anxiety in children. Here are some commonly used essential oils for anxiety:

When using essential oils for anxiety in children, it's important to dilute them properly with a carrier oil, such as coconut oil or almond oil. This helps to ensure safe usage and minimize the risk of skin irritation. It's recommended to consult with a qualified aromatherapist or healthcare professional for appropriate dilution ratios and usage guidelines based on the child's age and individual needs.

Safe Usage and Precautions

While essential oils can be beneficial, it's crucial to exercise caution and follow safety guidelines, especially when using them with children. Here are some essential oil safety precautions to keep in mind:

  • Always perform a patch test before applying essential oils topically to check for any adverse reactions.
  • Dilute essential oils properly with a carrier oil to avoid skin irritation or sensitization.
  • Use age-appropriate essential oil dilutions and consult with a professional for guidance.
  • Keep essential oils out of reach of children to prevent accidental ingestion.
  • Avoid applying essential oils near the eyes, mouth, or broken skin.
  • Do not use essential oils as a substitute for professional medical advice or treatment.

It's worth noting that aromatherapy is not a standalone treatment for anxiety in children. It should be used as part of a holistic approach that includes other natural remedies, lifestyle changes, and professional support. If your child's anxiety symptoms persist or worsen, it's important to seek guidance from a healthcare professional or a qualified aromatherapist.

By using essential oils safely and with proper guidance, aromatherapy can be a valuable complement to other natural remedies in helping manage anxiety in children. Remember to prioritize the well-being and safety of your child when incorporating aromatherapy into their anxiety management routine.

Lifestyle Changes and Support

When it comes to managing anxiety in children, incorporating lifestyle changes and providing a supportive environment can play a significant role in reducing anxiety levels. Here are three important aspects to consider: healthy diet and nutrition, sufficient sleep and rest, and creating a calm and supportive environment.

Healthy Diet and Nutrition

Maintaining a healthy diet and providing proper nutrition is essential for supporting children's mental and emotional well-being. Certain nutrients and foods can help to promote a sense of calm and reduce anxiety symptoms. Here are some examples:

Including these nutrient-rich foods in a child's diet can contribute to their overall well-being and potentially alleviate anxiety symptoms. It's important to consult with a healthcare professional or registered dietitian to determine the best dietary approach for your child.

Sufficient Sleep and Rest

Adequate sleep and rest are crucial for children's mental and emotional health. Lack of sleep can exacerbate anxiety symptoms and make it more challenging for children to cope with daily stressors. Establishing a regular sleep routine and creating a calming bedtime environment can promote better sleep quality. Here are some recommendations:

  • Set a consistent sleep schedule, ensuring that your child gets the recommended amount of sleep for their age group.
  • Create a relaxing bedtime routine that includes activities such as reading, taking a warm bath, or listening to soft music.
  • Ensure the sleeping environment is comfortable, cool, and free from distractions like electronic devices.
  • Limit stimulating activities, caffeine, and sugary foods close to bedtime.

By prioritizing sufficient sleep and rest, children can better regulate their emotions and cope with anxiety triggers more effectively.

Creating a Calm and Supportive Environment

Providing a calm and supportive environment is crucial for helping children manage anxiety. Here are some strategies to create a nurturing atmosphere:

  • Encourage open communication and active listening. Allow your child to express their feelings and concerns without judgment.
  • Foster a routine and structure in their daily activities, which can provide a sense of security and predictability.
  • Teach and model healthy coping mechanisms, such as deep breathing exercises or engaging in relaxing activities together.
  • Reduce exposure to stressful or triggering situations when possible and provide reassurance during challenging times.
  • Encourage positive social connections and friendships, as they can foster a sense of belonging and support.

By creating a calm and supportive environment, children can feel safe and secure, which can help alleviate anxiety symptoms and promote emotional well-being.

Remember, it's important to consult with a healthcare professional or mental health provider for a comprehensive evaluation and personalized guidance when managing anxiety in children. Implementing these lifestyle changes and providing a supportive environment can be beneficial, but it's essential to tailor them to your child's specific needs and circumstances.


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