1044: Creating a Stress-Free Morning: The Importance of Routine for Kids

The Anxiety Coaches Podcast

In today's episode, Gina responds to a listener question about children suffering with anxiety and specifically how this can create extra stress and difficulty in the morning. Creating a morning routine can help make children's preparations for the school day easier and create less stress and anxiety in their lives. Listen in for tips on how to streamline the morning routine for children and help make their lives (and your own) easier!

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Quote:

You can’t always control what goes on outside, but you can always control what goes on inside.

-Wayne Dyer

Chapters

0:23 Introduction to Stress-Free Mornings

1:59 Addressing Morning Anxiety in Children

4:59 Teaching Relaxation Techniques

8:22 Importance of Healthy Breakfast Options

9:54 Using Positive Reinforcement

11:39 Encouraging Open Communication

13:52 Collaborative Problem Solving

14:07 Implementing Visual Schedules

15:58 Comfort Items for Anxiety Relief

Summary

In this episode of the Anxiety Coaches Podcast, I, Gina Ryan, dive into the topic of creating a stress-free morning routine for children to help manage morning anxiety before school. A listener's request about a 10-year-old struggling with eating in the morning due to anxiety sparks the discussion. I emphasize the importance of establishing a consistent morning routine to provide a sense of security and control, which can help reduce anxiety. Practical tips such as creating a visual schedule, breaking down the morning into manageable chunks, and identifying essential tasks like brushing teeth and getting dressed are shared.

Additionally, I introduce relaxation techniques such as breathing exercises, mindfulness practices, progressive muscle relaxation, and visualization to help children calm their nervous system and alleviate anxiety. Healthy breakfast options like smoothies, oatmeal, or toast with nut butter are suggested to prevent stomach upset caused by anxiety. Positive reinforcement, open communication about feelings, and problem-solving with the child are encouraged to build confidence and reduce stress. Visual aids like a morning schedule and comfort items can also be beneficial in easing anxiety and making the routine clearer and more predictable.

Furthermore, the importance of acknowledging and validating children's emotions, sharing personal experiences to normalize feelings of stress and anxiety, and collaborating on finding solutions are highlighted. It is recommended to maintain consistency while being open to minor adjustments based on the child's needs. Lastly, I stress the importance of seeking professional support if needed and offer a quote by Wayne Dyer: "You can't always control what goes on outside, but you can always control what goes on inside." The episode provides comprehensive guidance on creating a supportive and predictable environment to help children manage morning anxiety and approach school with more confidence.

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