How to Treat Anxiety in Children Naturally - 10 Ideas to Help Support Anxious Kids at Home
Written by Kate Shore - 12th April 2024
Anxiety in children feels like it’s becoming more and more common; whether it’s kids at school having a hard time post-lockdown, conversations with parents at the playground, or the children I see daily in my clinic - I would agree that anxiety is definitely on the rise! And the research certainly backs it up.
Recent studies show worrisome statistics, with childhood anxiety disorders now affecting more kids. According to the Australian Institute of Health and Welfare (AIHW), an estimated 6.9% of children and teenagers struggle with anxiety (1). While it’s not completely clear why these stats are increasing it may be related to various factors, like academic pressure, societal expectations, and exposure to social media.
With these rising rates of anxiety in children, parents are understandably looking for more ways to support their kids. A naturopathic approach focuses on addressing the causes of anxiety rather than just masking symptoms. Lifestyle interventions, dietary changes, and natural anxiety treatments can help reduce stress, promote relaxation, and support the body's inbuilt coping mechanisms. By adding these more natural treatments into a child's routine, parents can help develop healthy coping strategies for managing anxiety and give them skills for life. And if that’s why you’re here, I’ve got some ideas for you at the end!
Understanding Anxiety in Children
When we talk about anxiety in kids, it's important for parents to understand the difference between normal worries and more severe anxiety disorders. While occasional worries are a natural part of childhood development, anxiety disorders significantly impact a child's daily life and functioning. These disorders can interfere with day-to-day activities, social relationships, academic performance, and overall well-being. Recognising the signs of anxiety can be helpful in understanding if and when your child might need extra support.
Signs of Anxiety in Children
Anxiety in children presents in a range of different ways and can vary largely from child to child. Some children may show obvious signs such as avoiding certain activities or situations or excessive worrying, while others may experience perfectionism or unexplained tummy aches.
Symptoms can be categorised into behavioural, cognitive and physical:
Behavioural Indicators:
Behavioural signs of anxiety can vary widely, particularly between different age groups. In younger children, signs of anxiety may be obvious like clinginess and separation anxiety. As children enter adolescence, these may evolve to include social withdrawal, and teens may become more secretive about their feelings and activities. This can make it challenging for parents to recognise the extent of their anxiety. Some examples to look with all kids are:
Clinginess, separation anxiety, or reluctance to engage in new activities or social interactions.
Avoidance behaviours, such as refusing to go to school or attend social events
Irritability, temper tantrums, or outbursts when feeling overwhelmed
Social withdrawal and increased risk avoidance in adolescents
Self-soothing behaviours like nail-biting or hair twirling
Cognitive Signs:
Cognitive signs of anxiety in children are those that are experienced more internally, such as excessive worrying or fears and negative self-talk. These signs can interfere with concentration, memory, and decision-making and can impact social interactions and academic performance. Younger children can sometimes have difficulty articulating these fears clearly, while in older children and teenagers, signs can be more nuanced, like perfectionism, excessive self-doubt and rumination. Look out for:
Excessive worrying, catastrophic thinking, and negative self-talk
Fear of harm or danger, particularly irrational fears of specific objects or situations
Fears of separation from caregivers
Difficulty concentrating, memory problems, and decision-making difficulties
Perfectionism, self-criticism, and excessive self-doubt in adolescents
Cognitive distortions, such as magnifying problems or catastrophising outcomes
Physical Symptoms:
Physical symptoms of anxiety in kids can be far-reaching, as stress and cortisol have such a big impact on our health, from sleep to immune function to appetite. Again, younger children can sometimes have a hard time verbalising how they are feeling but a common sign I hear in my clinic with little people is having a sore tummy with no obvious explanation. For older children and teenagers, signs might be more obvious like changes to appetite and sleep patterns. Pay attention to:
Unexplained complaints of tummy aches, particularly before stressful events
Headaches
Muscle tension
Fatigue
Appetite changes
Insomnia or frequent awakenings
Common Causes and Risk Factors for Anxiety in Kids
Understanding the causes and contributing factors of childhood anxiety is an important part of the naturopathic approach and the way I support kids in my clinic. By identifying and improving the underlying drivers, it is possible to get relief for anxious kids. While each child will have their own combination of factors that contribute to feelings of anxiety, the main areas that we consider to begin with are:
Nutritional Deficiencies: Nutritional imbalances and deficiencies are a common factor in exacerbating anxiety symptoms in children, as essential nutrients, such as omega-3 fatty acids, magnesium, zinc, and B vitamins are crucial for brain function and mood regulation. By assessing a child's dietary intake and reviewing pathology results, it is possible to spot any key nutrients that might be missing and add appropriate dietary changes, supplementation and nutritional education to reduce deficiencies in the future.
Genetic Predispositions: Understanding a child's genetic background can provide valuable insights into their predisposition to anxiety. By considering family medical history and genetic factors, treatment plans can be tailored to address genetic vulnerabilities effectively. In my clinic, I often use nutrigenomic testing that can help determine a child’s predisposition to stress and anxiety, through looking at genes such as MTHFR, MAO-A and other key nutritional pathways.
Gut Health: The gut-brain axis plays a significant role in mood and emotional well-being and is another key element in the approach I take. By addressing issues such as dysbiosis (a fancy word for gut bacteria imbalance), inflammation, and intestinal permeability (more commonly known as leaky gut) we can support a healthy gut-brain connection and promote a healthy balance of calming and happy neurotransmitters.
Environmental Stressors: Environmental stressors, such as family or friendship conflict, academic pressure, and social stressors (hello social media!), can all be big triggers for childhood anxiety.
Hormonal Imbalances: Hormonal fluctuations, particularly during puberty, can contribute to increased anxiety in teenagers. Hormonal imbalances, such as disruptions in cortisol levels, and fluctuations in oestrogen and progesterone with the onset of the menstrual cycle can be difficult times to navigate.
Infection: A lesser known, but quite common cause of anxiety can also be infections, particularly in cases of anxiety that have a sudden onset - days, or even overnight in some cases! Conditions such as Pediatric Acute-onset Neuropsychiatric Syndrome (PANS) and Pediatric Autoimmune Neuropsychiatric Disorders Associated with Streptococcal Infections (PANDAS) are examples where infections can trigger the sudden onset of emotional symptoms, including anxiety (2).
How to Help Kids With Anxiety
As you can see above, helping kids with anxiety requires a multifaceted approach that takes into consideration all the potential areas that can impact how they’re feeling. Lasting relief requires individualised, holistic strategies, and natural evidence-based interventions can be effective when used safely and appropriately. For a comprehensive plan, a consultation with an experienced practitioner is best to consider all these elements and put together an individual treatment plan.
However, when faced with an anxious child, it is only natural to want some ideas that you can get started with at home while seeking out professional advice. There are many amazing resources and options that can help support your child’s mental health. Remember, every child is unique, and what works for one may not work for another, so being open to trying various options is key. Some handy tips to begin with are:
Nutrient-rich, nourishing foods - Incorporating nutrient-rich foods into your child’s diet goes a long way in supporting mental health and reducing anxiety levels. Whole foods, such as fruits, vegetables, whole grains, and lean proteins, provide essential nutrients like B vitamins, zinc, magnesium, and omega-3 fatty acids, which play vital roles in neurotransmitter function and mood regulation. Foods rich in omega-3 fatty acids, such as oily fish like salmon and mackerel, can also help reduce inflammation and support brain health.
Reduce inflammatory foods - Limiting the consumption of inflammatory foods, such as refined sugars and processed foods, can help reduce inflammation in the body that contributes to poor mental health symptoms (3). Additionally, for teenagers, avoiding intake of stimulants like caffeine is important as these can contribute to cortisol production and exacerbate anxiety.
Support healthy blood sugar levels - Balancing blood sugar is needed for stabilising mood and preventing mood swings. Encouraging regular meals and snacks containing complex carbohydrates, protein, and healthy fats can help maintain steady blood sugar levels and prevent "hangry" episodes.
Nourish the gut-brain connection: A healthy gut environment is important for good mood and emotional well-being. Encouraging a diet rich in fibre from fruits, vegetables, and whole grains supports a healthy gut microbiome, which in turn positively impacts mood and anxiety levels. Incorporating probiotic-rich foods like yogurt and fermented vegetables, as well as prebiotic foods like bananas and onions, helps promote the growth of beneficial gut bacteria that produce our feel-good neurotransmitters like serotonin and GABA.
Probiotics: While on the topic of probiotics - these amazing beneficial bacteria, can support gut health and have a positive impact on mood and anxiety levels. Research on psychobiotics (4), specific strains of bacteria that influence mental health, shows promising results in reducing anxiety symptoms. Considering probiotic supplementation, especially after antibiotic treatment, can help maintain a balanced gut environment and support children's overall well-being.
Magnesium: You’ve probably heard that magnesium is important for stress - maybe even tried it already - and you’d be on the right track! Magnesium is important in relaxation and stress management, and low levels of magnesium are associated with higher levels of anxiety and lower stress tolerance. Incorporating magnesium-rich foods such as leafy greens, nuts, seeds, and whole grains into your child's diet can help support their nervous system. Magnesium supplementation may be helpful for children with anxiety, but it’s important to note appropriate dosages. The recommended daily intake for magnesium ranges from 150-400mg per day depending on age.
Herbal medicine: Many herbal medicines have long been used as a natural remedy for anxiety. Herbs like chamomile, lavender, passionflower, and lemon balm have calming properties that promote relaxation and can improve anxiety, tummy pain, ruminating thoughts and other common anxiety symptoms (6). It is always best to consult with a healthcare provider before using herbal remedies, especially in children, to ensure safety and appropriate dosing. Potential interactions with medications, allergic reactions, and individual sensitivities need to be considered. As a gentle step to try at home, organic teas like chamomile and lemon balm can be used to help calm the mind.
Support a balanced stress response - Encouraging adequate sleep, rest, and recovery is essential for supporting a balanced stress response and promoting emotional resilience in children. Limiting screen time and time spent on social media can also help reduce stress and anxiety levels.
Be cautious with off-the-shelf supplements - While supplements can be beneficial during acute and severe anxiety, be cautious when choosing off-the-shelf products. Many cheaper vitamins and supplements contain synthetic forms of nutrients like folic acid, which can potentially worsen anxiety symptoms. Additionally, brightly coloured or fancy anxiety gummies for kids often lack sufficient amounts of any active ingredient and may be high in sugar, which can exacerbate mood swings and energy fluctuations.
Apps & other resources. Various apps and resources are available to support children with anxiety, including mindfulness apps, relaxation techniques, and online support groups. A favourite of mine for older kids and teenagers is the Mello App, a free mental health app created by Orygen, that offers evidence-based tools to target the underlying cause of anxiety. A clinical trial with this app showed that after six weeks users saw an 82% reduction in anxiety! (5)
Collaborative Care for Kids with Anxiety
Lastly, I also want to mention the importance of collaborative care. With so much information out there, it can be confusing to know who to see and who can offer the best support, but I am a big fan of a team approach for children with anxiety. Pediatricians, psychologists, and naturopaths can share insights, coordinate treatment approaches, and ensure continuity of care.
GPs and paediatricians play essential roles in identifying, assessing, and treating childhood anxiety, and are often the first point of contact for families seeking help for their child's anxiety symptoms. I cannot stress enough the importance of having a good relationship with your primary GP, and making the effort to find someone you trust.
Psychologists are important for the diagnosis and treatment of mental health disorders, including anxiety, through psychotherapy and behavioural interventions. They provide counselling, cognitive-behavioral therapy (CBT), and other age-appropriate interventions to help children manage anxiety and develop coping skills.
As a naturopath working closely with GPs and psychologists, I offer holistic perspectives on anxiety treatment. I focus on long term lifestyle modifications, nutritional support, and herbal therapies to address underlying factors contributing to anxiety. I love working collaboratively to integrate complementary approaches into a child's treatment plan and ensure safe prescribing of natural medicines.
A Note on Anxiety Medication
While medication is not always the first-line treatment for childhood anxiety, pharmacological options may be appropriate in severe cases. It's essential for parents, in conjunction with their paediatrician and other medical practitioners, to carefully weigh the benefits and risks of medication use in children, considering potential side effects and long-term implications.
In cases where anxiety medications are needed or already prescribed, a naturopathic approach can complement the treatment plan. Working with prescribing practitioners, my approach focuses on integrating natural therapies to work alongside medications to minimise the impacts on the body, reduce side effects and improve effectiveness. Open communication between all health practitioners is important in ensuring a safe, and well-monitored approach to managing anxiety in children.
Childhood anxiety is a prevalent issue that demands attention and collaborative support from parents and healthcare professionals. By recognising the signs of anxiety in children, distinguishing between normal worries and anxiety disorders, and having a comprehensive understanding of common causes, triggers, and risk factors, it is possible to provide tailored support that promotes long-lasting emotional well-being in children.
Disclaimer: This article is for educational purposes and does not constitute individual health advice. It is important to seek the advice of a practitioner to assess what is right for your child. If you have questions, speak with your primary health care practitioner or book a free chat here.
More about Kate Shore - Paediatric Naturopath:
Kate Shore is a children’s naturopath with a special interest and clinical focus on working with kids to improve gut health, behaviour, and mental health. Kate received her Bachelor of Health Science from Torrens University and has established her practice in North Warrandyte, Melbourne, where she sees clients both locally and all over the world. Her approach draws heavily on nutrigenomics, microbiome testing, nutritional foundations, and lifestyle support. She works with a range of children and conditions, from anxiety and depression, ADHD and autism, OCD, and PANS/PANDAS.
If you want to get in touch or have any more questions about the above, you are welcome to get in touch here or make an time for a free chat here.
If you want to keep learning, keep reading the research here:
Australia’s Children. Australian Institute of Health and Welfare. (2024) https://www.aihw.gov.au/reports/children-youth/australias-children/contents/health/children-mental-illness
Swedo, S. E., Seidlitz, J., Kovacevic, M., Latimer, M. E., Hommer, R., Lougee, L., & Grant, P. (2015). Clinical presentation of pediatric autoimmune neuropsychiatric disorders associated with streptococcal infections in research and community settings. Journal of Child and Adolescent Psychopharmacology, 25(1), 26–30. https://doi.org/10.1089/cap.2014.0073
Renna, M. E., O’Toole, M. S., Spaeth, P. E., Lekander, M., & Mennin, D. S. (2018). The association between anxiety, traumatic stress, and obsessive-compulsive disorders and chronic inflammation: A systematic review and meta-analysis. Depression and Anxiety, 35(11), 1081–1094. https://doi.org/10.1002/da.22790
Zou, R., Tian, P., Xu, M., Zhu, H., Zhao, J., Zhang, H., Chen, W., & Wang, G. (2021). Psychobiotics as a novel strategy for alleviating anxiety and depression. Journal of Functional Foods, 86, 104718. https://doi.org/10.1016/j.jff.2021.104718
Bell, I., Arnold, C., Gilbertson, T., D’Alfonso, S., Castagnini, E., Chen, N., Nicholas, J., O’Sullivan, S., Valentine, L., & Alvarez-Jimenez, M. (2023). A personalized, transdiagnostic smartphone intervention (Mello) targeting repetitive negative thinking in young people with depression and anxiety: Pilot randomized controlled trial. Journal of Medical Internet Research, 25. https://doi.org/10.2196/47860
Sarris, J., Panossian, A., Schweitzer, I., Stough, C., & Scholey, A. (2011). Herbal Medicine for depression, anxiety and insomnia: A review of Psychopharmacology and clinical evidence. European Neuropsychopharmacology, 21(12), 841–860. https://doi.org/10.1016/j.euroneuro.2011.04.002