What it can look like
- Constant "what if" thoughts or worry that's hard to set aside
- Feeling restless, on edge, or easily tired
- Trouble falling or staying asleep
- Headaches, stomachaches, a racing heart, or tense muscles
- Avoiding places, people, or activities because of fear
- In children: clinginess, frequent reassurance-seeking, meltdowns before school or new situations
Things that can help
- Slow your breathing. Breathe in for 4 counts, out for 6. Repeat for a few minutes.
- Name it. Saying "this is anxiety" can make the feeling easier to manage.
- Keep a steady routine for sleep, meals, and movement.
- Limit caffeine and late-night screen time.
- Take small steps toward what you've been avoiding instead of avoiding it completely.
When to reach out
Consider talking with a counselor if worry lasts for weeks, keeps you or your child from normal activities, or brings on panic attacks.
How counseling helps
Counseling teaches practical skills to calm the body, challenge worried thinking, and face fears gradually. Approaches like Cognitive Behavioral Therapy (CBT) have strong research support for anxiety at all ages.