Teen and Child Anxiety Effective strategies to manage child and kid anxiety

Nurturing Calmness: Progressive Relaxation as an Effective Strategy for Child and Teen Anxiety


Parenting comes with its share of challenges, and one concern that many parents share is their child’s or teen’s experience with anxiety. The journey through childhood and adolescence is marked by significant changes, and it’s not uncommon for stress and anxiety to accompany these transitions. As a parent, understanding effective strategies to help your child manage anxiety is essential. One such powerful technique is Progressive Relaxation. Lifeworksaz.com has expertise counseling children and families with child anxiety disorders for over 16 years in Phoenix , Paradise Valley Arizona, and Scottsdale Arizona and valley wide. TO CONTACT DAVID CLICK HERE.

Understanding Child and Teen Anxiety

Childhood and adolescence are critical periods of development, both physically and emotionally. During these phases, children and teens may encounter various stressors, such as academic pressures, social challenges, or personal insecurities. Anxiety in children and teens can manifest in different ways, including physical symptoms, emotional changes, and behavioral shifts. Recognizing these signs early on allows parents to intervene and support their child’s mental well-being.

The Power of Progressive Relaxation

Progressive Relaxation is a technique that targets physical tension and stress by systematically relaxing different muscle groups in the body. It promotes a heightened awareness of muscle tension and encourages a deep sense of calm. This method is particularly effective for children and teens, as it provides a tangible and straightforward approach to managing anxiety.

How to Practice Progressive Relaxation with Your Child or Teen

Introducing Progressive Relaxation to your child or teen can be a bonding experience while equipping them with a valuable tool for stress management. Here’s a step-by-step guide:

  1. Create a Calm Environment: Find a quiet and comfortable space where your child or teen can sit or lie down without distractions.
  2. Body Scan: Start by guiding your child to focus on different parts of their body, beginning with their toes and moving up towards their head. Ask them to notice any tension in each area.
  3. Tense and Release: Instruct your child to tense the muscles in a specific body part for a few seconds and then release the tension. For example, they can start with their toes, move to their feet, and progress upwards.
  4. Deep Breathing: Combine Progressive Relaxation with deep, slow breathing. Inhale deeply through the nose, hold the breath for a moment, and exhale slowly through the mouth.
  5. Imaginary Relaxation: Encourage your child to imagine a peaceful scene, such as a serene beach or a tranquil forest. This visualization can enhance the relaxation experience.
  6. Repeat Regularly: Make Progressive Relaxation a regular practice. Consider incorporating it into bedtime routines or using it as a tool during stressful situations.

Benefits of Progressive Relaxation for Children and Teens with anxiety

  • Reduces Physical Symptoms: Progressive Relaxation helps alleviate physical symptoms of anxiety, such as muscle tension and headaches.
  • Enhances Emotional Regulation: By promoting awareness of physical tension, this technique assists children and teens in recognizing and managing emotional responses to stress.
  • Improves Sleep: Incorporating Progressive Relaxation into bedtime routines can contribute to better sleep quality, a crucial factor in overall well-being.
  • Builds Resilience: Teaching your child or teen Progressive Relaxation provides them with a practical and empowering strategy for navigating stress and anxiety throughout their lives.


In the journey of parenting, it’s essential to equip your child or teen with tools to manage anxiety effectively. Progressive Relaxation offers a tangible and accessible approach that addresses both the physical and emotional aspects of stress. By incorporating this technique into your child’s routine, you not only foster their current well-being but also provide them with a valuable skill for navigating life’s challenges with resilience and calmness.

Articles are not to be taken as a substitute for professional advice or counseling.