Understanding and Coping with Worry 

It’s natural for children to feel worried sometimes, and it’s important to help them understand that these feelings are okay. Let your child know that worrying is a part of life and that everyone experiences it at some point. Encourage them to talk about what’s making them anxious and listen with empathy. Teach them that worrying doesn’t change the outcome, and together, you can focus on what can be controlled, like preparing for a big event or taking deep breaths. Help them recognize when their thoughts are focused on "what ifs" that are unlikely to happen, and gently guide them back to the present moment. Reassure them that it’s okay to feel worried, but that they don’t have to face it alone—you’re there to support them every step of the way. By helping your child understand their worries and giving them tools to manage them, you’re giving them a sense of control over their emotions and fostering resilience.

Here are some tips on helping your child cope with worries:

Acknowledge their worries: Let your child know that it’s okay to feel worried and that their concerns are valid. Don’t dismiss their feelings, but rather show understanding and empathy.

Encourage open communication: Create an open space where your child feels comfortable talking about their worries. Sometimes just expressing their fears can help them feel less overwhelmed.

Help them identify their worry: Work with your child to identify what exactly is making them anxious. This can help break down the worry into manageable pieces and make it less scary.

Reframe negative thoughts: Gently guide your child to challenge unhelpful "what if" thinking by asking them to consider more positive or realistic outcomes.

Teach relaxation techniques: Show your child calming strategies like deep breathing, counting to ten, or progressive muscle relaxation to help them manage anxious feelings.

Focus on what’s in their control: Help your child focus on things they can control, like preparing for an upcoming test or taking small steps to address a fear. This empowers them and reduces helplessness.

Encourage problem-solving: Help your child come up with solutions to their worries. For example, if they’re worried about school, talk through what they can do to feel more prepared.

Set aside "worry time": If your child tends to worry a lot, create a specific time each day to talk about their concerns. This helps limit excessive worrying and gives them a sense of structure.

Model healthy coping: Show your child how you cope with your own worries in a healthy way. Your behaviour will set an example for them to follow.

Provide comfort and reassurance: Reassure your child that you are there for them and that, no matter what happens, they will be okay. Remind them that worries often feel bigger in the moment but tend to fade with time.

Sara Ljuboja
School Counsellor