Anxiety Disorders in Children and Teens

The 3-3-3 rule is a simple, practical technique that can help children manage feelings of anxiety in the moment by getting them to focus on the present. When anxiety becomes overwhelming, encourage your child to.

1. Look around and name three things they can see.

2. Identify three sounds they can hear.

3. Move three parts of their body, such as wiggling their fingers, rotating their ankles, or stretching their arms. 

This step-by-step process helps shift their focus away from anxious thoughts by engaging their senses and grounding them in their environment. 

The 3-3-3 rule does not require special tools or prior training, making it a flexible strategy that children can use at home, school, or anywhere they begin to feel uneasy. Guiding children through this grounding exercise fosters a sense of control and self-awareness, promoting emotional resilience over time. It may take some practice, though. Parents and caregivers may want to practice the technique together with the child, providing gentle support and positive feedback as the child learns to apply it independently.

Many children experience some worries during stressful times or normal stages of development. These worries tend to fade as the child matures and becomes comfortable with new situations. Anxiety disorders, however, behave differently. Conditions such as generalized anxiety, social anxiety, or separation anxiety tend to persist over time and can become more intense without support. 

It is important for parents and caregivers to pay attention to patterns that last weeks or months and when worrying begins to interfere with functioning in school, social activities, sleep, or daily routines. At this point, professional guidance can make a meaningful difference. Evidence‑based treatments, such as cognitive behavioral therapy can help children understand their anxiety, develop coping skills to manage the symptoms and regain confidence in themselves. With the right help, many children and teens learn to manage their symptoms and lead a better life. 

At Bradley Hospital, our pediatric behavioral health team specializes in helping children and teens who are struggling with persistent anxiety. We offer child‑friendly evaluations, personalized treatment plans, and compassionate care that supports both children and their families. Our clinicians work closely with parents to help them understand what their child is experiencing and to build skills that make daily life feel more manageable. With the right support, both at home and from our team, children can make meaningful progress and feel more secure as they grow.

Learning and practicing coping skills can make a significant difference in helping children manage anxiety in everyday situations. Techniques such as deep breathing exercises, progressive muscle relaxation, and mindfulness activities can help reduce physical symptoms of stress and increase a sense of calm. Encouraging children to express their feelings through drawing, journaling, or simply talking about their worries supports emotional awareness and helps them feel understood.

Developing problem-solving skills allows children to approach challenges with greater confidence and resilience. Setting achievable goals and celebrating small successes builds their self-esteem. Helping children practice positive "self-talk" (a form of private speech that allows the child to speak aloud even when nobody else is present) can counteract anxious thoughts and help them develop a more optimistic outlook. Parents and caregivers can model these coping strategies, provide gentle reminders, and offer consistent encouragement as children work to integrate them into their daily lives. Structured routines, regular physical activity, and healthy sleep habits also contribute to a stable environment, further supporting children’s ability to cope with anxiety over time.

Helping your child or teen with anxiety starts with fostering a supportive environment at home, where open conversations about feelings are both welcomed and encouraged. Begin by "actively listening." That means giving them your full attention and showing interest in what they are saying. Allowing your child to express their concerns without rushing to offer solutions or minimizing their emotions helps them feel seen and heard, which is essential to building trust. Validating your child’s distress, while also encouraging brave responses to fears can be one way to push back on anxiety and resist the child’s pull to avoid situations that cause anxious distress.

Consistency in daily routines can provide a sense of security, making it easier for children and adolescents to manage uncertainty or stress. Maintaining patience and offering praise when your child attempts new strategies or faces even minor fears can help build their confidence in handling difficult feelings. Most importantly, your ongoing presence, encouragement, and willingness to learn together can make a meaningful difference in your child’s journey toward emotional resilience.

However, if the anxiety persists or interferes with activities of daily life, consider seeking professional guidance. The team at Bradley Hospital can provide support tailored to your child’s unique needs.