Natural Anxiety Relief for Kids: 10 Helpful Tips & Remedies

Medically Reviewed by: Dr. Jennifer Guttman, Clinical Psychologist
Explore natural anxiety relief for kids with ten helpful tips and remedies. Help your child find calm and manage anxiety naturally with simple lifestyle changes.
Natural Anxiety Relief for Kids: 10 Helpful Tips & Remedies

Anxiety is something everyone feels from time to time, but for kids, it can be especially tough because they might not know how to handle it. Children with anxiety may worry a lot, feel scared frequently, or even get headaches or stomachaches more often than other children.

Luckily, there are many natural remedies and strategies to help kids feel less anxious and help them learn how to manage these feelings. These methods can also work for adults, making them useful for the whole family. Finding natural remedies for anxiety is important because it helps avoid the potential side effects of medication and promotes long-term coping skills.

In this post, we’re exploring ten easy and effective remedies for natural anxiety relief in kids. From deep touch pressure to exercise, these strategies can help your child feel more relaxed and less anxious every day.

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10 Effective Strategies and Natural Remedies for Anxiety in Kids

Taking a holistic approach to managing anxiety in children nurtures their emotional well-being and teaches coping methods that don’t rely on medication. From deep touch pressure to mindfulness, the following lifestyle changes and natural remedies offer practical ways to help children find peace and develop resilience.

The Power of Pressure (The Good Kind!)

Let’s start with one of the easiest and safest ways to manage childhood anxiety - weighted pillows! Applying gentle weight to the body, a therapy known as deep touch pressure, is a safe and effective method that encourages the release of helpful hormones that reduce feelings of stress and anxiety.

Specifically, deep touch pressure with a weighted pillow boosts the production of serotonin, the happiness hormone, and melatonin, the relaxation and sleep hormone. Even better, it reduces the amount of cortisol, a stress hormone, to further reduce feelings of anxiety.

The beauty of using a weighted pillow for natural anxiety relief in kids is its portability. It can be used at home to help them relax during the day or fall asleep at night. It can also be used at school or in the car for anxiety relief on the go.

Mindfulness Magic

Mindfulness techniques are valuable tools for managing anxiety symptoms, and you’re never too young to start. Teaching kids how to practice deep breathing and meditation helps them learn coping skills that will benefit them for their entire lives. Even a technique as simple as belly breathing can calm the nervous system quickly.

You can teach younger children belly breathing by having them lie on their back with a weighted pillow or weighted stuffed animal resting on their stomach. Have them breathe in slowly, watching the pillow or animal rise, then breathe out slowly, watching it go back down.

Yoga is also an excellent way to practice mindfulness, and there are classes designed specifically for children. YouTube also offers many yoga and meditation videos for all age groups, making it easy to find the perfect fit for your child.

Connect to the Earth

Grounding, sometimes called earthing, is an ancient practice that has gained popularity in modern times. Our ancestors practiced ground without even realizing it by walking barefoot during the day and sleeping on the earth at night.

Our modern lifestyles provide few opportunities to come in direct contact with the Earth unless we do it intentionally. Something as simple as walking barefoot can help to reduce stress and anxiety and even improve sleep.

So, head to the park and run around barefoot in the grass, or go to the beach and spend the day with your toes in the sand. Just don’t forget to check for glass and other debris first. You’ll both sleep like babies that night!

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Keep Those Hands Busy

Keeping your hands busy is a great way to take your mind off your worries and relieve anxiety naturally. Doodling, coloring, and painting can all serve as forms of art therapy, a technique used to support mental health in kids and adults. Other types of arts and crafts can also be beneficial, based on your child’s age and interests.

For little ones, go outside or put some newspaper on the floor and break out the fingerpaints. Older children might enjoy crocheting, scrapbooking, or making jewelry. The possibilities are truly endless!

Talk It Out

Talking it out in therapy or counseling can be extremely beneficial for kids who are struggling with anxiety disorders. If your child's anxiety is significantly impacting their daily life, or if they are experiencing panic attacks or severe physical symptoms, it's crucial to seek professional help. 

Cognitive behavioral therapy gives your child a supportive environment to talk about their feelings and teaches coping and managing strategies that can benefit your child throughout their entire life. You can also help your child learn to manage their anxiety naturally by encouraging them to talk things through with you or another trusted adult. 

Putting words to their feelings can help them understand why they are feeling anxious, and it can help you find the best ways to support them.

Squeeze Away Anxiety

Creating an anti-anxiety toolkit that your child can rely on during times of stress is a great way to help them cope with their feelings on the go. Stress balls are highly portable and provide a great way to relieve physical and emotional tension.

Squeezing a stress ball is a valuable distraction from anxious feelings and helps channel restless energy into a calming activity. The repetitive motion of squeezing and releasing the ball can promote relaxation by reducing muscle tension and promoting mindfulness.

To enhance the benefits, choose a weighted stress ball that also provides the soothing benefits of deep touch pressure. This tactile engagement can further aid in grounding and calming the mind during anxious moments.

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Get Those Bodies Moving

Getting your body moving is a fantastic way to release anxiety and stress, especially for children who experience restlessness or nervous energy. Incorporating any form of physical activity into your child’s routine can be beneficial, from playing on the playground to riding a bike or participating in a sport.

For little ones, dancing it out can be lots of fun. Blast their favorite songs and have a dance party right in your living room for instant anxiety relief. Don’t worry about feeling silly; nobody’s watching!

Even better, encourage your kids to ditch the screens for some good, old-fashioned outdoor playtime. Run some sprints in the driveway, play a game of kickball in the backyard, or head to the park and hit the hiking trails. The more fun and active you can make it, the better!

Natural Remedies for Calm

Natural remedies for anxiety in children can be extremely effective, but be sure to consult with your healthcare provider first to ensure proper usage and dosage. Always start with the lowest dose to gauge your child’s response.

A warm cup of chamomile tea before bedtime can promote relaxation and better sleep. Lemon balm is another herb known for its calming effects, often consumed as a tea to reduce stress and soothe anxious feelings. Passionflower is also beneficial for promoting relaxation and can be enjoyed as a tea or taken in herbal supplement form.

In addition to herbal remedies, dietary supplements like omega-3 fatty acids support brain health and may help reduce anxiety symptoms. Magnesium, an essential mineral involved in relaxation and stress management, can also be beneficial. Vitamin B complex, including B6 and B12, plays a crucial role in nervous system function and mood regulation.

Talk to your pediatrician about incorporating these natural remedies for anxiety into your child’s routine to learn how they can provide additional support and promote overall well-being.

Relax with Aromatherapy

Aromatherapy uses the calming effects of scent to help ease anxiety and promote relaxation in kids. One popular option is lavender essential oil, which is known for its calming properties. Diffusing lavender in the bedroom at bedtime can promote better sleep and reduce nighttime anxiety.

Roman chamomile is another gentle essential oil that can be diffused during times of stress to soothe the nerves and create a peaceful atmosphere. Citrus oils, like sweet orange oil, are often suggested for lifting the mood and creating a cheerful environment. For grounding and calming anxious thoughts, consider frankincense essential oil.

When using essential oils with children, ensure that they are diluted and diffused properly to avoid sensitivities. They should also only be used with extreme caution if you have pets. Consult with a healthcare professional for personalized guidance.

Putting Pen to Paper

Journaling is a powerful tool to help kids manage anxiety naturally by expressing their thoughts and feelings. It provides a safe place for them to explore what’s on their mind and helps them understand what triggers their anxiety.

Journaling allows kids to release their emotions and work through their fears. It helps them see patterns in their anxiety and understand what helps them feel better. Try to set aside time each day for journaling, such as before bed.

Give your child a special journal they can personalize with stickers, markers, crayons, or photos. Encourage them to write about their day, worries, or whatever’s on their mind. They can also draw, doodle, or create collages to express themselves visually. This can be a great option for young children who may not be writing yet.

As a parent or caregiver, respect your child’s privacy with their journal. Offer support and encouragement, emphasizing that their journal is private and for their eyes only. Over time, journaling can become a valuable tool for children to cope with the symptoms of anxiety and feel more in control of their feelings.

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Embracing a Holistic Approach to Anxiety Relief for Kids

Anxiety isn’t just a challenge for adults - it can be especially tough for kids who may struggle to understand and cope with their feelings. From social situations to classroom stress, anxiety can affect many aspects of their daily life.

There are many ways to help children find calm naturally without resorting to prescription medication. From simple mindfulness exercises to the comforting pressure of a weighted pillow, natural remedies for anxiety in kids can provide a solid foundation for good mental health later in life.

Incorporating the Original Weighted Pillow by Quiet Mind into your child’s daily routine is a great place to start. Available in three different weights and a mini squeezable version, it’s the perfect portable solution for stress, anxiety, and focus in children and adults of all ages!