Tip #11: Mindfulness against anxiety

Sleep disturbances, fatigue, difficulty concentrating, irritability, and chronic worry are some of the core symptoms of anxiety. When children or adolescents experience chronic anxiety, it often manifests itself as fear, stomachaches, and headaches. They tend to have trouble at school, become withdrawn, and become oppositional. Practicing mindfulness can improve all of these symptoms.

Suitable for children from 12 years old

Help children and adolescents describe what their anxiety symptoms look like and how they manifest in their lives. Self-reflection and acknowledging their problems is the first step to addressing them. Explain that these symptoms are associated with an over-arousal or “too sensitive” brain. Mindfulness skills calm the sympathetic nervous system, which is over-arousal in anxiety, and the brain then shuts down.

How to do it?

Start small. To begin, direct your teenager's attention to breathing awareness. Breathing is with us all the time - from the first breath to the last. On average, a person takes 22,000 breaths per day. Because we breathe automatically, we usually don't pay any attention to our breath. Yet, breathing is a great anchor to the present moment. We can pay attention to it anytime, anywhere.

Basic exercises for releasing emotions through breathing

This technique is very simple and proven. It will help teenagers reduce stress, calm anger and anxiety. It consists of inhaling through the nose for four counts and exhaling through the mouth for eight counts. In this way, we activate the parasympathetic nervous system, which calms our body and emotions.

Breathe in through your nose for 4 counts and out through your mouth for 8 counts. As you breathe out, purse your lips and exhale gently through them, as if you were blowing a bubble. This will help slow down your breathing. Don't worry if your nose is stuffy. Just breathe in and out through your mouth.

Breathe in through your nose 1-2-3-4.

Exhale through your mouth with pursed lips, gently, as if you were blowing a bubble 1-2-3-4-5-6-7-8.

Repeat three or four times.

While learning this technique, watch your teenager to make sure they inhale slowly and exhale twice as long. Children often inhale sharply so they can exhale a lot. This is not effective because it can trigger a stress response instead of reducing it.

Encourage children to use this simple technique as often as they can during the day - especially when they are angry or scared, stressed or upset. It is a great way to increase their self-control.

The impact of mindfulness on mental well-being

Mindfulness has a positive effect on mental well-being. It helps us to focus better and manage stress. When we learn to pay attention to the present moment, we can respond better to stressful situations. Mindfulness allows us to perceive our thoughts and emotions without judgment. This reduces anxiety and improves our overall sense of well-being.

How to get started with mindfulness

Start with simple exercises. You can try meditation, which only takes a few minutes. Find a quiet place where you won’t be disturbed. Sit comfortably and close your eyes. Focus on your breath. Feel the air entering and leaving your body. If your thoughts start to wander, gently bring them back to your breath. This simple technique can have a big impact on your well-being.

Conclusion

Mindfulness is a great tool for improving mental well-being. It helps us better manage stress and anxiety. If children and adolescents learn these skills, they can feel better and have more control over their emotions. I believe that everyone can find a way to incorporate mindfulness into their daily lives.

You can also try the Five Finger Breath exercise with your children.

Author: Veronika Veselá

Source: Mindfulness in Children and Adolescents (Debra Budrick, Grada 2019)