Quick Answer
Calming techniques for anxious children during wilderness trips include deep breathing exercises, visualization, and physical comfort measures like hugs and gentle touch. These techniques can be taught beforehand to help children feel more secure and in control. Practice can also help reduce anxiety in new situations.
Teaching Calming Techniques Beforehand
Teach children deep breathing exercises, such as inhaling for a count of four, holding for a count of four, and exhaling for a count of four, before and during the trip. This can be done by having them inhale through their nose, hold their breath for a moment, and exhale through their mouth. Encourage them to focus on their breath and the present moment to reduce worries about the future or past.
Managing Different Symptoms
For children experiencing physical symptoms of anxiety, such as a racing heart or trembling, teach them progressive muscle relaxation. This involves tensing and relaxing different muscle groups, starting with their toes and moving up to their head. For example, have them tense their toes for a few seconds, release, and then repeat with their calves, thighs, and so on. This can help reduce physical symptoms of anxiety.
Dose Adjustments and Medications
If your child takes medications for anxiety or other conditions, consult with their doctor to determine the best course of action for wilderness trips. Some medications, such as beta blockers, can be taken as needed for anxiety symptoms. However, always follow the recommended dosage and consult with a doctor before making any changes.
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