Creating a Calm and Enjoyable Summer for Your Anxious Child
School holidays can be a mixed blessing for families. For some, it’s a time of joy and relaxation, while for others, it can bring a wave of anxiety. As a specialist in anxiety and a senior hypnotherapist, I’ve seen firsthand how the lack of structure and routine can impact children who are prone to anxiety. However, with some thoughtful planning and a few simple strategies, you can create a more relaxed and enjoyable summer for everyone.
Make a Plan
One of the most effective ways to alleviate anxiety is to create a sense of predictability and structure. Discuss your family’s summer plans ahead of time and mark events on a calendar that is visible to all family members. Knowing what to expect and when can help reduce uncertainty and provide a sense of control for anxious children.
Enjoy Downtime
While it’s great to have a few scheduled trips and activities, it’s equally important to allow your children to relax and recharge. After months of school, children and teens need unstructured time to unwind. Encourage them to find their own activities that they enjoy, whether it’s reading a book, painting, or simply daydreaming.
Family Relaxation Activities
Spending quality time together as a family can also help reduce anxiety. Engage in relaxing activities such as taking a walk, sitting around a campfire, or having a picnic. These moments not only provide a break from the hustle and bustle but also strengthen family bonds.
Use the Five Senses
To help children fully immerse themselves in the present moment and reduce anxious thoughts, encourage them to use their five senses. For instance, on a calm summer evening, take the opportunity to stargaze. Ask your children to notice the brightest stars, listen to the sounds of nature or laughter, feel the cool grass beneath their feet, and smell the campfire. This mindfulness practice can help them focus on the present and find joy in simple experiences.
Example Activity: Stargazing
A perfect example of using the five senses is stargazing. On a clear night, lay a blanket on the grass and gaze at the stars. Encourage your children to:
Sight: Look for the brightest stars and constellations.
Sound: Listen to the sounds around them, whether it’s crickets chirping or the distant laughter of friends.
Touch: Feel the coolness of the grass or the warmth of a blanket.
Smell: Inhale the fresh night air or the scent of a nearby campfire.
Taste: Perhaps enjoy a small treat like a piece of fruit or a marshmallow toasted over the fire.
These simple strategies can help create a more relaxed and enjoyable summer for everyone. By planning ahead, allowing for downtime, and engaging in mindful activities, you can support your anxious child and make the most of the school holidays.
