We all feel blue from time to time and that's ok, but here are some tips from our experts to help kids feel safe and happy in their emotions.
According to NHS England's Mental Health of Children and Young People report (2023), one in five children aged 8-16 (20.3%) had a probable mental disorder in 2023, with anxiety and worry being among the most common challenges. That's around five children in every classroom of 30.
The good news? There's loads you can do at home to help your child feel safe, heard, and supported when they're feeling worried or anxious. Here are some expert-backed tips to help kids feel safe and happy in their emotions.
1. Take time to listen to them
Find out what your child is thinking and give them the chance to express their worries, feelings and emotions. Sometimes just being heard can make such a difference. Try using empathetic language like:
"You seem scared – can we take a deep breath together and then we'll see how I can help you?" or "I can see something's bothering you. I'm here and I'm listening."
Why this helps: When children feel heard without judgement, it helps them process difficult emotions and builds trust that you're there for them.
2. Find a quiet place
This will make it easier for children to ask questions and say what they need help with. It doesn't have to be anything fancy – just somewhere away from distractions where they feel comfortable opening up. Sometimes a cuddle on the sofa or sitting side-by-side in their bedroom is all you need.
Why this helps: A calm environment reduces sensory overload and helps anxious children feel more in control.
3. Reassure your child that feelings and thoughts make sense
Make them feel that their emotions are normal and completely valid. For example:
"It's completely normal that you're angry – when we experience something that is unfair or scary it can make us upset." or "Lots of children feel worried about this. Your feelings are real and they matter."
Why this helps: Validating emotions helps children understand that feelings aren't "wrong" or something to be ashamed of. This builds emotional resilience over time.
4. Reassure the child that you are there to protect them
But try not to make unrealistic promises or statements like "nothing bad will ever happen." Instead, focus on what you can control:
"I'm here with you and I'll do everything I can to keep you safe." or "We'll work through this together, one step at a time."
Why this helps: Children need to know they're protected, but empty promises can backfire if things don't go as planned. Honest reassurance builds trust.
5. Give them your full empathy and attention
Put your phone down, make eye contact, and really be present. You could say: "It's common to feel weird when really scary things happen. Even our bodies can feel strange – like butterflies in your tummy or your heart beating fast."
Why this helps: When children see you're fully engaged, they feel valued and important. Naming physical symptoms of anxiety also helps them understand what's happening in their body.
When to seek extra support
Most children experience worries from time to time, and that's a normal part of growing up. But if your child's anxiety is persistent, affecting their daily life (like going to school or seeing friends), or causing physical symptoms like regular tummy aches or sleep problems, it's worth reaching out for professional help.
Start with your child's teacher or school SENCO, or speak to your GP. They can refer you to local Child and Adolescent Mental Health Services (CAMHS) if needed.
Helpful resources:
Anna Freud Centre – free resources for supporting anxious children
Young Minds Parent Helpline – 0808 802 5544
Common questions about worried children
How do I know if my child's worry is normal or something more serious?
It can be really hard to tell, can't it? Normal worries come and go – your child might be anxious about a test or a new situation, but they can still get on with daily life and the feeling passes. More serious anxiety sticks around for weeks or months, stops them doing things they used to enjoy, or causes physical symptoms like regular headaches or tummy aches. If you're concerned, trust your gut and have a chat with your GP or their teacher – they can help you work out whether your child needs extra support.What are the most common worries for UK children right now?
According to NHS England's 2023 mental health report, children and young people commonly worry about school performance, friendships, family situations, and increasingly about bigger issues like climate change (with 54.8% of 17-25 year olds reporting worry about climate change). Money worries have also increased, particularly among older children who are aware of cost-of-living pressures on their families.Should I avoid talking about things that might worry my child?
Not necessarily. Avoiding difficult topics can actually make anxiety worse because children often imagine things are scarier than they really are. The key is age-appropriate honesty – give them enough information to understand what's happening, but not so much detail that it overwhelms them. Let them lead with questions, and reassure them about what you're doing to keep them safe. If you're not sure how to approach a tricky conversation, our guide on how to talk to kids about hard things can help.My child worries about everything – is this just their personality?
Some children are naturally more sensitive or cautious, and that's absolutely OK. But if worrying is affecting their happiness, sleep, friendships, or ability to try new things, it's worth getting some support. Even naturally anxious children can learn coping strategies that help them manage their worries better. The Anna Freud Centre has brilliant resources on supporting anxious children, whatever their temperament.
Updated September 2025
