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Coping with Anxiety, fear and warry

Writer's picture: MHPSS.onlineMHPSS.online

Anxiety, worry, and fear are natural reactions when we sense danger.

These emotions serve as an 'alarm system' that is activated whenever

we feel threatened. Both adults and children can experience these

emotions in response to scary thoughts and memories, as well as when

there is a real threat.

Children often become more fearful when they have experienced an

emergency situation. Try to remain as calm as possible when interacting

with children and assure them that you will do everything you can to

keep them safe.

Physical reactions can include headache, nausea, dizziness, diarrhea, numbness, shortness of breath, rapid heartbeat, feeling faint, sweaty or shaky hands and feet, and others.

Emotional reactions can include feelings of anger, fear, helplessness, disappointment and excessive worrying.

Behavioral reactions can vary widely. Some children may panic and make a lot of noise, others may withdraw, become quiet, and avoid eye contact.

As much as possible, try to protect your child against situations that might trigger high levels of anxiety and provide a safe, predictable, and peaceful environment. [See 'Safety' messages]. Try to stay close to your child to comfort and calm them.

Often, distressed children are preoccupied with issues that they cannot control, or by questions with no clear answer, such as,” Why did this happen to me?”. Try to help your child to focus on things in their immediate environment that they can control, rather than focus on big, overwhelming questions. For example, by asking them” What are we going to have for dinner tonight?" "What game would you like to play now?" or "What story would you like to hear?”

If your child has an irrational fear, do not judge or belittle them. Acknowledge how they are feeling and provide reassurance. Encourage your child to share their fears with you. For example, you could say ”If you start feeling scared, take my hand. Then I’ll know you need to tell me something.”

Give your child strategies to use when they are feeling scared. For example, you can try some relaxation exercises with your child. [See messages on 'Relaxation exercises for children']

Avoid forcing your child to experience things they are afraid of. For example, if a child is afraid of the darkness, do not force them to stay alone in a dark place. This may make them more afraid and harm their trust in you. Children who feel confident and safe in the care of a trusted adult are less likely to have irrational fears.

"Encourage physical exercise and socializing with other children, as these activities can help reduce anxiety."

UNICEF MHPSS key message bank, for the latest version please contact: cnic@unicef.org

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