Student Wellbeing

Supporting Children with Anxiety – Practical Strategies for Families

Last term, we explored how anxiety, while a normal part of life, can sometimes become overwhelming for children and start to impact their learning, friendships, and overall wellbeing. We also introduced key messages from Dr Jodi Richardson, a leader in mental health and wellbeing education, who reminded us that the goal isn’t to eliminate anxiety, but to support children to understand and work through it.

It’s natural to want to comfort children when they’re upset by removing the source of their distress. But when anxiety leads to avoidance of school, certain tasks, or new experiences.  It can actually strengthen the fear. One of the most supportive things we can do is acknowledge how they’re feeling while encouraging action.  “I know this feels scary, but let’s try together.”   Helping your child learn that they can do hard things even while feeling anxious builds long-term confidence.

Once we’ve acknowledged our child’s feelings and encouraged them to take brave steps, the next step is to offer them tools they can use to feel more in control of their emotions. Teaching children simple calming strategies, like breathing exercises, not only helps in the moment but also gives them lifelong skills to manage anxiety. These tools can be practiced when things are calm, so they’re easier to access when emotions start to rise.   Breathing Strategies are a quick, powerful tool to reset the nervous system and reduce stress.

Hot Chocolate Breathing 

1. Hold the cup:  Pretend you're holding a warm mug of hot chocolate.
2. Smell the chocolate: Bring it close and take a slow, deep breath in through your nose, imagining the rich, chocolatey scent.
3. Cool it down: Gently breathe out through your mouth as if blowing on the drink to cool it.
4. Repeat: Continue for several breaths, focusing on the warmth, smell, and calming rhythm.

Why it helps:

• Calms the body: Slows heart rate and promotes relaxation.
• Reduces stress: Shifts focus away from anxious thoughts.
• Encourages mindfulness: Builds awareness of the present moment.
• Engages the senses: Involves imagination, smell, and breath.
• Fun and effective: Great for kids and adults alike.

 Physiological Sigh

1. Double inhale: Take a deep breath in through your nose, followed by a second, shorter inhale.
2. Slow exhale: Exhale fully and slowly through your mouth.
3. Repeat: Do 2–3 rounds as needed.

         Why it works:

• Increases oxygen, releases excess carbon dioxide
• Triggers the parasympathetic (calming) nervous system
• Helps re-expand air sacs in the lungs, improving breathing efficiency

In the coming weeks, we’ll continue to share ideas and resources to support students’ emotional wellbeing. Remember, anxiety is something we move through, not something to be afraid of. When we support children to take small, brave steps, they begin to discover their own strength.

If you have concerns about your child, please don’t hesitate to reach out to your child’s teacher or our wellbeing team. Working together, we can help every student feel safe, capable, and supported.

Janine Hough                                                      

janine.hough@education.vic.gov.au           

Brad Ryan

bradley.ryan@education.vic.gov.au