When It's Too Much

If you noticed that your child struggled with anxiety during the pandemic, you may be seeing some of those same signs reemerge now. Uncertainty, distressing news, and an overwhelming digital world can make it difficult for children and adolescents to feel safe and secure. As parents, caregivers, and educators, we can help them navigate these challenges with tools that build resilience, emotional regulation, and a sense of control over their world.

Anxiety doesn’t always look the same for every child, but common signs include:

  • Increased worry or fearfulness about world events
  • Trouble sleeping or frequent nightmares
  • Physical symptoms like stomach aches or headaches with no medical cause
  • Irritability, anger, or emotional outbursts
  • Avoidance of social activities or excessive clinginess
  • Trouble concentrating, which may impact school performance
  • Repetitive behaviors or seeking constant reassurance

If these behaviors remind you of how they reacted to the uncertainty of the pandemic, it’s time to step in with support.

Helping children and teens manage anxiety is about providing reassurance, structure, and tools for resilience. Here’s how you can help:

1. Validate Their Feelings

Children and teens need to know that their feelings are real and that it’s okay to feel anxious. Instead of dismissing their concerns, say:

  • “I can see that you’re worried. That makes sense. Do you want to talk about it?”
  • “It’s okay to feel nervous about things happening in the world. Let’s figure out what we can do about it.”

2. Limit Exposure to Distressing News

With a constant stream of news and social media, children can be bombarded with information they don’t have the emotional tools to process. Try:

  • Setting limits on news consumption
  • Watching or reading news together and discussing it in age-appropriate ways
  • Teaching them how to identify reliable sources and avoid misinformation

3. Create a Sense of Control

Anxiety often stems from feeling powerless. Help them focus on what they can do:

  • Establish daily routines that create a sense of stability
  • Encourage problem-solving, ask, “What do you think we can do about this?”
  • Engage in activities that make a difference, such as volunteering or writing letters to leaders about issues they care about

4. Teach Anxiety-Reduction Techniques

Children and teens need coping skills to handle stress in the moment. Help them practice:

  • Deep breathing: Inhale for four counts, hold for four, exhale for four
  • Grounding techniques: “Name five things you see, four things you feel, three things you hear, two things you smell, and one thing you taste”
  • Physical activity: Movement helps regulate emotions, whether it’s a walk, yoga, or dancing

5. Set Boundaries Around Conversations

Not everyone is mindful of how their words affect others, and some people seem to dwell on distressing issues in a way that increases anxiety. Teach children and teens that it’s okay to set boundaries when conversations become overwhelming.

  • They don’t have to listen to upsetting talk. If someone keeps bringing up topics that make them anxious, they can say, “I don’t want to talk about this right now.”
  • They can ask for support. Encourage them to seek help from a trusted adult if they feel pressured into conversations they find distressing.
  • It’s okay to walk away. If someone refuses to stop discussing upsetting topics despite requests, it’s completely fine to step away or limit contact. Let them know that prioritizing their mental health is not selfish, it’s necessary.

6. Build Connection and Community

Anxiety thrives in isolation. Encourage social interaction with:

  • Family time: Regular meals together, game nights, or outdoor activities
  • Friendships: Encouraging safe and healthy socializing
  • Community engagement: Involvement in clubs, youth groups, or faith-based gatherings

7. Model Healthy Coping Strategies

Children and teens learn how to manage stress by watching the adults around them. Show them how you handle uncertainty and stress:

  • Talk openly about how you manage your worries
  • Show them how to take breaks and prioritize self-care
  • Use humor and optimism to balance difficult discussions

8. Seek Professional Help When Needed

If anxiety begins to interfere with daily life, impacting school, relationships, or overall well-being, it may be time to seek professional support. Therapists, school counselors, and support groups can provide additional tools to help children manage their anxiety.

This generation has faced more than its fair share of extraordinary challenges, global crises, social upheaval, and an overwhelming digital landscape. It’s no surprise that many children and teens struggle with coping and mental health more than previous generations. The weight of these experiences can be heavy, but with the right support, they can learn to navigate uncertainty with resilience. By validating their feelings, setting healthy boundaries, and equipping them with tools to manage anxiety, we can help them build the confidence and strength they need to face whatever comes next.


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