Anxiety is a natural emotional response to situations perceived as threatening or challenging. However, when it becomes constant or interferes with daily life, it can turn into a debilitating disorder that affects physical, mental, and emotional health. Psychological therapies such as Cognitive Behavioral Therapy (CBT), Acceptance and Commitment Therapy (ACT), or Mindfulness-Based Stress Reduction (MBSR) have proven to be highly effective in treating anxiety. But to make therapy more effective and sustainable, it is essential to accompany it with a self-care routine that reinforces progress and promotes emotional stability.

This blog explores how to build a comprehensive self-care routine that supports your therapeutic process, strengthens your resilience, and fosters long-term well-being.

1. Why is self-care key in treating anxiety?

When experiencing anxiety, the body and mind are in a constant state of alert. This leads to emotional exhaustion, muscle tension, sleep disorders, and catastrophic or disproportionate thoughts. While therapy provides effective tools to manage these symptoms, daily self-care is what allows these tools to be integrated into real life.

Self-care is not a luxury or an indulgence; it is a basic mental health need. Investing in activities that recharge your emotional, physical, and mental resources helps create a solid foundation on which therapy can work more efficiently.

2. Principles for building an effective self-care routine

Before suggesting concrete actions, it's important to consider the following principles:

• Regularity and consistency: Self-care works best when it is part of a routine, not when it is done sporadically.

• Adaptation to your personal needs: Not all tips will work equally for everyone. Ideally, you should experiment and find what suits you best.

• Small sustainable steps: It's better to start with simple, consistent habits than with large, unachievable goals that lead to frustration.

• Connection to your values: Self-care practices should align with what matters to you and gives your life meaning.

3. Key components of a self-care routine for anxiety

A. Physical care

Anxiety affects not only the mind but also the body. Addressing the body from a compassionate perspective helps reduce the intensity of anxious symptoms.

a.1. Restorative sleep

Insufficient or interrupted sleep feeds anxiety. To improve it:

• Set a fixed time to go to bed and wake up.

• Reduce screen use at least 1 hour before bed.

• Avoid caffeine or stimulants in the afternoon.

• Create a relaxing nighttime routine (warm bath, quiet reading, soft music).

a.2. Conscious eating

Anxiety can lead to overeating or lack of appetite. Establishing a balanced diet helps stabilize your emotional state.

• Avoid excessive refined sugars and ultra-processed foods.

• Include foods rich in tryptophan, omega-3, magnesium, and B vitamins (fish, nuts, legumes, green vegetables).

• Practice mindful eating: eat slowly, without distractions, paying attention to flavors, textures, and fullness cues.

a.3. Regular physical movement

Physical activity releases endorphins, reduces muscle tension, and improves mood.

• Aim for at least 30 minutes of exercise 4 times a week.

• Choose activities you enjoy (walking, swimming, yoga, dancing, biking).

• Include movement breaks during your day to stretch and breathe.

B. Emotional care

Emotional exercises help not only to reduce symptoms but also to recognize and understand what you’re feeling.

b.1. Emotional journaling

Writing about your emotions helps you process them, identify patterns, and recognize what you need.

• Write at the end of the day about what you felt and what triggered it.

• Don’t judge your emotions; just observe and name them.

b.2. Emotional regulation

Anxiety tends to intensify emotions. Practicing regulation strategies helps maintain balance.

• Breathing techniques (4-7-8 breathing, diaphragmatic breathing).

• Grounding exercises (anchoring yourself to the present with your five senses).

• Guided visualizations of safe places or relaxing scenes.

b.3. Self-compassion

Constant self-criticism fuels anxiety. Changing your internal dialogue to a kinder one transforms your emotional experience.

• Talk to yourself as you would to a friend going through a hard time.

• Acknowledge your achievements, no matter how small.

• Accept your emotions without fighting them.

C. Mental care

The anxious mind tends to overanalyze, anticipate catastrophes, or get trapped in worry loops.

c.1. Mindfulness meditation

Mindfulness trains the mind to return to the present and stop feeding anxious thoughts.

• Dedicate 5 to 15 minutes daily.

• Observe your breath, sounds, body sensations.

• Don’t try to "empty the mind"—just observe without judgment.

c.2. Challenging distorted thoughts

CBT encourages questioning the truth and usefulness of anxious thoughts:

• What evidence supports and refutes this thought?

• Am I making a catastrophic prediction?

• What would I say to a friend thinking this?

c.3. Limit exposure to stressful information

Information overload (news, social media) increases alertness.

• Set schedules to check news or social media.

• Choose reliable sources and avoid sensational content.

• Replace some screen time with relaxing reading, nature, or art.

D. Social care

Isolation fosters anxiety. Although social contact can seem overwhelming during tough times, it is an essential pillar of well-being.

d.1. Meaningful connections

It’s about quality, not quantity.

• Prioritize people with whom you can be yourself.

• Practice active listening and authentic emotional expression.

• Seek support when needed: you are not alone.

d.2. Setting healthy boundaries

Part of social self-care is saying “no” to relationships or dynamics that drain you emotionally.

• Set your boundaries clearly and assertively.

• Remember: setting boundaries is not selfish—it’s protection.

d.3. Support groups or group therapy

Sharing experiences with others going through similar processes brings relief, belonging, and collective coping strategies.

4. How to integrate self-care with therapy

Your therapist can help you structure a personalized self-care routine that complements your sessions. Some strategies include:

• Keeping a log between sessions of what practices work.

• Identifying days or times when anxiety is highest and reinforcing those with protective activities.

• Setting small goals and reviewing them with your therapist.

• Using self-care as a resource between sessions during crisis moments.

5. Common barriers to self-care (and how to overcome them)

“I don’t have time”

Self-care doesn’t require hours daily. Even 5 minutes of deep breathing or 10 minutes of walking can make a difference. It’s about priorities.

“I feel guilty taking care of myself”

Guilt is common, especially in caregivers or perfectionists. Remember: you can’t give your best if you’re not well yourself.

“I don’t know where to start”

Start with one simple action you can repeat daily. Habits are built with consistency, not perfection.

6. Sample daily self-care routine for anxiety

Morning:

• Conscious breathing upon waking (2 minutes).

• Mindful shower.

• Nutritious breakfast without screens.

• Review of agenda with a compassionate attitude.

Midday:

• Brief walk outdoors.

• Lunch without rush or distractions.

• Journal writing (3–5 minutes).

Afternoon:

• Exercise or stretching.

• Social connection time (call, message).

• Review anxious thoughts and use cognitive challenges.

Evening:

• Light dinner.

• Quiet reading or relaxing music.

• Bedtime routine (no screens, slow breathing, gratitude).

Final Thoughts

Anxiety can feel overwhelming, but it doesn’t have to define your life. Therapy provides the tools to understand and heal, while a well-built self-care routine acts as the net that holds that process. It’s not about doing everything perfectly, but about taking care of yourself with intention, kindness, and perseverance. Step by step, habit by habit, you can build a safer, calmer, and more resilient inner space.

Because you deserve to feel well—not just when anxiety is absent, but even while facing it.

In childhood, emotions can feel like enormous waves crashing down all at once. Unlike adults, children have not yet developed the cognitive, emotional, or social tools needed to understand, name, or properly manage what they are feeling. Fear, sadness, anger, or even euphoria can present themselves in overwhelming ways, affecting their behavior, relationships, and overall well-being.

In this context, psychological therapy becomes an invaluable resource. Through specialized methods tailored to the child's developmental stage and reality, therapy provides a safe space to learn how to identify, express, and regulate emotions. This article explores how therapy contributes to the healthy emotional development of children and why it is an essential tool in modern parenting.

What Are "Big Emotions"?

When we talk about "big emotions" in children, we refer to intense feelings that are difficult to handle. These are not "bad" or "negative" emotions (a classification that is not very helpful) but emotional states that, due to their intensity or frequency, overwhelm the child's internal regulation resources.

These emotions can include:

• Explosive anger: when a child reacts with yelling, hitting, or prolonged tantrums.

• Deep sadness: persistent crying, apathy, withdrawal.

• Anxiety: excessive worry, fear of being separated from caregivers, avoidance of social or school situations.

• Frustration: difficulty tolerating waiting, accepting limits, or facing failure.

• Intense fear: nighttime fears, phobias, or avoidant behaviors.

• Uncontrolled euphoria: hyperactivity, inability to calm down even in calm contexts.

These emotions, by themselves, are normal at different stages of development. However, when they are frequent, intense, or significantly impact the child’s life and surroundings, they require specialized attention.

Why Do Children Need Help Managing Emotions?

Emotional self-regulation does not come naturally. Young children heavily depend on external support (from significant adults) to regulate themselves. This process is called co-regulation: an adult helps the child calm down, understand what they feel, and respond adaptively.

However, not all children receive that sensitive and consistent support. Early adverse experiences (family conflict, neglect, parental separation, bullying, grief, etc.) can affect their emotional regulation capacity. Additionally, each child has a different temperament: some are naturally more sensitive, impulsive, or reactive.

Therapy, then, appears as a space complementary to home and school, designed to promote emotional competencies through a safe therapeutic relationship and techniques adapted to the child’s world.

Therapeutic Modalities for Children

There are various therapeutic approaches for working with children. Each adapts to the child’s developmental level, communication style, and specific issues. Some of the most commonly used include:

1. Play Therapy

Play is the natural language of childhood. Through dolls, drawings, puppets, or symbolic activities, children express what they cannot verbalize. The therapist observes, intervenes, or guides play for therapeutic purposes, helping the child make sense of what they feel and explore new ways of handling it.

2. Cognitive-Behavioral Therapy (CBT) for Children

This approach works with thoughts, emotions, and behaviors. It teaches children to identify their feelings, connect what they feel with how they think and act, and replace dysfunctional patterns with healthier responses. It uses visual aids, stories, games, and positive reinforcement.

3. Mindfulness and Emotional Regulation Techniques

Children are trained in skills like conscious breathing, mindful attention, visualizations, and strategies to identify emotions without judgment. These tools are especially effective for children with anxiety or impulsivity.

4. Family or Parental Therapy

In many cases, the most effective intervention involves not only the child but also the parents or caregivers. Therapy focuses on improving their responses to the child’s emotions, setting appropriate boundaries, and fostering a secure attachment.

How Does Therapy Help in Practice?

Below are some concrete benefits that children gain from emotional therapy:

1. Emotional Identification

Many children don't know how to name what they feel. In therapy, they learn emotional vocabulary: "I feel frustrated," "I feel sad," "I’m nervous" instead of simply acting out. This emotional literacy is the first step toward self-regulation.

2. Emotional Validation

Therapists teach that all emotions are valid. Children are not punished for being angry or crying; instead, the emotion is explored. This validation reduces shame, guilt, or emotional withdrawal.

3. Development of Adaptive Strategies

Through play, stories, or dialogue, children learn strategies to calm down, ask for help, express their needs, or tolerate frustration. These strategies are rehearsed in sessions and then applied in everyday life.

4. Self-Esteem Building

A child who feels misunderstood or constantly labeled as "difficult" or "spoiled" may develop a negative self-image. Therapy helps rebuild self-confidence by showing the child that their emotions make sense and can be managed with support.

5. Improved Relationship with Parents and Caregivers

When parents are included in the therapeutic process, family communication improves, conflict is reduced, and parenting becomes more empathetic and conscious. This strengthens the supportive environment needed for the child to regulate emotions better.

When Is Therapy Especially Recommended?

While any child can benefit from a therapeutic space to work on their emotions, there are contexts where professional help becomes particularly important:

• Unresolved grief (loss of a loved one, pet, moving).

• Parental divorce or separation with high conflict.

• Diagnosis of ADHD, autism, or other neurodevelopmental conditions.

• School bullying or social isolation.

• Anxiety disorders, phobias, or depressive symptoms.

• Aggressive, defiant behavior or persistent regression.

• Adoption or foster care.

• Traumatic experiences.

In these cases, early intervention leads to better outcomes. Therapy not only prevents bigger problems in the future but also fosters the child's overall development.

The Role of the Child Therapist: A Transformative Bond

The child therapist’s role goes beyond applying techniques: they offer a relationship of trust where the child feels seen, understood, and valued. This therapeutic relationship—consistent and empathetic—can become a model of secure attachment that the child internalizes and applies in other areas of life.

In simple terms, a child therapist tells the child, with every gesture, look, and word, that what they feel matters, that they can be understood, and that there are healthy ways to express themselves. This message—so basic yet powerful—can deeply transform their emotional world.

Final Thoughts

Learning to manage emotions in childhood is one of the most important skills for long-term well-being. A child who recognizes, validates, and regulates what they feel is more likely to become an empathetic, resilient, and balanced adult.

Psychological therapy is a valuable tool to guide this process. It’s not about correcting problematic behavior but about helping the child build a healthy relationship with themselves and others.

Investing in children's emotional health today is building a more conscious, compassionate, and emotionally intelligent society tomorrow.

Do you want to help your child better manage their emotions? Schedule a session with one of our child therapy specialists by visiting our services page.

Self-criticism is one of the less visible but most corrosive symptoms of depression. It manifests as a harsh, constant, and punitive inner voice that sabotages self-esteem, distorts self-perception, and fuels the depressive cycle. This pattern of thought can deeply affect emotional well-being, interpersonal relationships, and personal performance. Fortunately, various therapeutic approaches offer effective tools to recognize and transform this destructive self-criticism.

What is self-criticism and how is it related to depression?

Self-criticism is a form of negative internal dialogue that harshly judges the person for their perceived mistakes, limitations, or failures. In people with depression, this critical voice becomes especially intense and generalized, attributing problems not only to specific circumstances but to supposed personal flaws that are stable and unchangeable (such as "I’m a failure" or "I never do anything right").

This self-critical cognitive style not only appears as a consequence of depression, but can also be a precipitating and maintaining factor of it. Clinical psychology research shows that high levels of self-criticism are linked to increased severity, duration, and recurrence of depressive episodes.

The cycle of self-criticism in depression

Depression-driven self-criticism does not occur in a vacuum. It is part of a cognitive-emotional cycle that can be described as follows:

1. Triggering situation: A mistake, failure, or ambiguous situation.

2. Negative evaluation: The self-critical thought quickly appears (“this proves I’m incompetent”).

3. Emotional response: Emotions like guilt, shame, sadness, and helplessness.

4. Avoidant or isolating behaviors: Such as giving up, withdrawing, or self-harming.

5. Reinforcement of negative belief system: “I knew it, I always mess everything up,” restarting the cycle.

Therapy aims to interrupt this cycle by fostering awareness and promoting more compassionate ways of relating to oneself.

Effective therapeutic approaches to address self-criticism

There are multiple therapeutic frameworks that effectively work with self-criticism. Below are the most commonly used and scientifically validated ones:

1. Cognitive Behavioral Therapy (CBT)

CBT is particularly helpful in identifying, questioning, and reframing distorted thoughts. When addressing self-criticism, the goal is to recognize automatic thought patterns (such as overgeneralization or negative filtering) and replace them with more balanced, reality-based thoughts.

Example:
Automatic thought: “I always disappoint people.”
Reframe: “Sometimes I make mistakes, like anyone else. That doesn’t mean I always disappoint.”

Techniques such as thought records, cognitive restructuring, and behavioral exposure are also used to confront fears related to rejection or failure.

2. Compassion-Focused Therapy (CFT)

Developed by Paul Gilbert, this therapy specifically targets self-criticism and shame. It teaches individuals to activate their internal affiliative and caring systems through exercises that promote self-compassion.

Skills include:

• Talking to oneself as one would to a dear friend.

• Visualizing a “compassionate self” that comforts rather than judges.

• Regulating physiological arousal through breathing and mindfulness.

3. Mindfulness-Based Therapy

Mindfulness practice helps individuals observe self-critical thoughts without identifying with them. Instead of fighting them, people learn to notice their presence, label them as mental events, and let them go.

This observational and non-reactive stance reduces the power of the inner critic and lowers emotional reactivity.

4. Schema Therapy (Jeffrey Young)

This approach delves into the origins of self-criticism by identifying early maladaptive schemas such as “unrelenting standards,” “defectiveness,” or “punitiveness.” It explores their roots in childhood experiences and retrains them using techniques like chair work, emotional processing, and limited reparenting.

Key therapeutic techniques to challenge self-criticism

Regardless of the approach used, there are powerful cross-cutting techniques to challenge self-criticism:

1. Externalize the critical voice

Naming the self-critical voice as a character (e.g., “the internal judge” or “the sabotaging critic”) helps to disidentify from it and reduce its impact.

2. Rewrite internal dialogue

In therapy sessions, individuals practice transforming destructive phrases into more realistic and compassionate ones. This requires consistent practice both within and outside therapy.

3. Self-compassion letters

An effective technique involves writing a letter to oneself from a kind, protective stance—like that of a caring friend or parental figure.

4. Exposure to situations avoided due to fear of failure

Self-criticism often leads to avoiding challenges out of fear of failure. Therapy includes planning gradual exposures that show errors are not catastrophic and that self-worth does not depend on perfect performance.

The role of the therapist: a non-distorted mirror

The therapist acts as a healthy reflection of the client's emotional and cognitive reality. Where the person sees flaws, the therapist points out strengths. Where there are harsh judgments, the therapist offers validation and fair alternatives.

This safe therapeutic bond becomes the foundation for internalizing a more compassionate inner voice, which gradually replaces the destructive critic.

Expected outcomes of the therapeutic process

Over time, people who work on their self-criticism in therapy often experience:

• Reduction in depressive symptoms.

• Improved self-esteem and self-confidence.

• Increased tolerance for mistakes.

• Greater emotional resilience.

• Development of a more balanced inner voice.

This process doesn’t happen overnight, but with therapeutic commitment and practice, it is absolutely achievable.

Final Thoughts

Self-criticism is one of the most destructive voices that can live in the mind of a person with depression, but it is also one of the most transformable through therapy. Recognizing it, understanding its origin, and actively challenging it not only reduces emotional suffering, but also builds a healthier and more compassionate relationship with oneself.

Seeking help is not a sign of weakness, but of courage. Therapy provides a safe space where one can stop being their own harshest judge and start becoming their own ally. Mental health flourishes when we learn to speak to ourselves with the same love we show to those we care about most.

Divorce or parental separation is one of the most significant and potentially distressing events in a child’s life. Although the impact varies depending on age, temperament, and specific circumstances, it is common for children to experience intense emotions such as confusion, sadness, anger, fear, and guilt. Fortunately, therapy can be a powerful tool to help children understand, process, and adapt healthily to these family changes.

Why Does Divorce Impact Children So Deeply?

Children, depending on their developmental stage, understand the world through stability and predictability. When such a fundamental structure like the family changes, their core references are shaken. Often, they do not understand the reasons behind the separation, and without proper emotional guidance, they tend to fill the gaps with assumptions: that it’s their fault, that one parent no longer loves them, or that everything they knew is in danger.

Several factors influence the degree of impact:

• Child’s age: Younger children often respond with regressions, separation anxiety, or fear of abandonment. Adolescents, on the other hand, may display rebellion, emotional withdrawal, or risky behaviors.

• Level of parental conflict: Divorces with high hostility and exposure to conflict are more damaging than those where a respectful relationship is maintained.

• Post-divorce stability: Continuity in routines, family relationships, school environment, and home strongly affects the child’s adaptability.

• Emotional support: Validation of emotions, emotional security, and the presence of significant adults can buffer the impact.

Signs a Child May Need Therapeutic Support

Although all children experience some level of distress when their parents separate, certain signs indicate that professional intervention might be necessary:

• Significant behavioral changes (aggression, isolation, sudden rebellion).

• Regressions (bedwetting, thumb sucking, fear of sleeping alone).

• Psychosomatic symptoms (headaches, stomachaches with no medical cause).

• Academic difficulties or concentration issues.

• Sleep disturbances or recurrent nightmares.

• Symptoms of anxiety or depression.

• Persistent rejection of one parent without clear justification.

• Verbal expressions of guilt ("It's my fault they split up") or hopelessness.

When these signs persist or intensify, therapy becomes essential to prevent long-term emotional consequences.

Types of Therapy Used with Children During Divorce

Therapeutic intervention does not follow a single model but rather adapts to the child’s individual needs and family context. The following are some of the most effective approaches:

1. Play Therapy

This is one of the most effective forms for working with young children. Through symbolic play, drawings, storytelling, or puppets, children express emotions they cannot yet verbalize. The therapist acts as a facilitator, helping to put into words what the child represents in play.

Main goals:

• Provide a safe space for emotional expression.

• Help process feelings of loss, anger, or fear.

• Promote understanding of the situation in age-appropriate terms.

2. Cognitive-Behavioral Therapy (CBT) for Children

This approach helps older children identify negative thoughts related to the divorce (e.g., "Dad left because I wasn’t good enough") and replace them with more realistic and healthy ones. Emotional regulation and conflict resolution skills are also addressed.

Techniques used:

• Thought tracking.

• Cognitive restructuring exercises.

• Social skills and emotional communication training.

3. Family Therapy

Often, involving both parents (separately or together) is essential to address dysfunctional family dynamics. Family therapy allows:

• Improved communication between parents and children.

• Coordinated parenting in separate households (co-parenting).

• Ensuring that divorce-related decisions prioritize the child's well-being.

4. Attachment-Based Therapy

For younger children or those with insecure attachment histories, this approach strengthens the sense of emotional safety. It focuses on rebuilding bonds with at least one parent, promoting sensitive, empathetic, and predictable adult presence.

Key Therapeutic Goals in Separation and Divorce Cases

Throughout therapy, the goal is to achieve outcomes that promote emotional health and stability for the child:

1. Normalize the Experience and Validate Emotions

Children need to understand that their feelings are normal. The therapist helps make sense of emotions like anger, sadness, or confusion, showing that these are natural responses to major changes.

2. Strengthen Self-Esteem

Many children internalize the separation as a reflection of their own value. The therapist works to reinforce their sense of security, identity, and individual worth, independent of adult conflicts.

3. Encourage Healthy Emotional Expression

Children are taught to recognize, name, and express emotions in healthy ways, preventing problematic behaviors and enhancing connection with caregivers.

4. Clarify Misconceptions

Many children believe they caused the separation or that they can do something to make their parents reunite. The therapist helps debunk these beliefs with realistic and compassionate understanding.

5. Develop Coping Resources

Therapy teaches practical skills such as:

• Managing routine changes.

• Handling sadness during key moments (birthdays, holidays, transitions between homes).

• Strategies for adjusting to new parental figures or siblings.

The Role of Parents in the Therapeutic Process

Therapeutic work does not end with the child. Parental or caregiver involvement is crucial. They must:

• Avoid triangulation: Don’t use the child as a messenger or spy.

• Respect the other parent’s role: Even with personal conflict, children need a positive and secure image of both parents.

• Maintain consistency and routine: Predictability is key for the child to feel safe.

• Participate actively in therapy: Through parent counseling or family sessions, adults can gain tools to provide emotional support to their children.

Common Cases in Psychological Practice

Here are three common scenarios in therapy for children of divorced parents:

Case 1: 5-Year-Old with Regression and Nightmares

After the parents’ separation, the child begins wetting the bed again, fears sleeping alone, and clings excessively to the mother. Play therapy is used along with co-parent sessions to enhance emotional safety and reduce environmental changes.

Case 2: 11-Year-Old Pre-Adolescent with Suppressed Anger

He denies being affected by the divorce but shows irritability, poor school performance, and social withdrawal. CBT helps facilitate emotional expression, and reconnection sessions with the father—whom he had stopped seeing—are incorporated.

Case 3: 15-Year-Old Adolescent Rejecting the Mother

Blames the mother for the divorce and refuses to see her. Therapy focuses on validating the adolescent's grief, rebuilding the family narrative, and gradually restoring the mother-child bond.

Final Thoughts

Divorce or separation does not have to mark a child’s emotional development negatively. With proper therapeutic support, children can learn to process their emotions, adapt to changes, and build resilience.

Therapy offers them a safe space to express feelings without judgment or pressure, allowing them to rebuild an internal narrative that supports emotional growth, even in the face of loss.

Because when adults separate, children don’t have to break. Supporting them with respect, empathy, and professional guidance can be the difference between a deep wound and a chance for emotional maturity.

Anxiety in children is more common than many people realize, affecting their ability to engage in daily activities, form relationships, and express emotions. Unlike adults, children often struggle to articulate their feelings verbally, making it challenging for caregivers and professionals to understand their internal struggles. Play therapy provides a developmentally appropriate and effective way for children to express emotions, process experiences, and develop coping strategies.

This article explores how play therapy helps children with anxiety, the techniques used, and the benefits it provides in fostering emotional expression and healing.

Understanding Anxiety in Children

Anxiety in children can manifest in various ways, including excessive worry, sleep disturbances, difficulty concentrating, clinginess, and even physical symptoms like headaches or stomach aches. While some anxiety is normal, persistent or overwhelming anxiety can interfere with a child’s well-being.

Common causes of anxiety in children include:

• Separation from caregivers (separation anxiety)

• Social pressures (social anxiety)

• Academic stress

• Traumatic experiences

• Changes in routine, such as moving or parental divorce

Because young children often lack the vocabulary and emotional awareness to express their anxieties, they may act out, withdraw, or develop nervous habits instead. This is where play therapy becomes an essential tool in helping children process their emotions in a way that feels natural to them.

What Is Play Therapy?

Play therapy is a structured, evidence-based approach that allows children to use play as a means of communication and emotional processing. Unlike free play, therapeutic play is guided by a trained therapist who helps children explore their thoughts and emotions through toys, games, storytelling, and creative activities.

Play therapy operates on the principle that play is the child’s natural language, just as talking is for adults. By engaging in play, children can express feelings they may not be able to verbalize, process traumatic experiences, and develop coping strategies for managing anxiety.

There are two main types of play therapy:

1. Directive Play Therapy – The therapist guides the child toward specific activities and themes to address particular emotional or behavioral concerns.

2. Non-Directive Play Therapy – The child leads the session, choosing activities freely while the therapist provides a safe and accepting environment for expression.

Both approaches help children feel heard and understood while fostering emotional resilience.

How Play Therapy Helps Children with Anxiety

1. Provides a Safe Space for Expression

Children with anxiety often feel overwhelmed by their emotions but may not know how to communicate them. Play therapy creates a non-threatening environment where they can express themselves freely.

For example, a child who struggles with separation anxiety may use dolls or stuffed animals to act out a scenario of being away from a parent, revealing their underlying fears in the process. The therapist can then help the child work through those fears in a supportive setting.

2. Reduces Stress and Builds Emotional Regulation

Play itself is therapeutic. Engaging in creative activities such as sand play, painting, or storytelling helps children release built-up tension and anxiety.

Additionally, therapists use play to teach emotional regulation techniques, such as:

• Breathing exercises (blowing bubbles to practice slow, deep breaths)

• Sensory play (using calming textures like kinetic sand or water play)

• Role-playing (practicing ways to handle anxiety-provoking situations)

Through repeated play sessions, children develop healthy coping mechanisms they can use outside of therapy.

3. Helps Identify Triggers

Children often express their fears through symbolic play. For example, a child who has been bullied may act out aggressive or fearful scenarios with toy figures. By observing patterns in a child’s play, therapists can identify underlying stressors and tailor interventions accordingly.

Once triggers are recognized, therapists can work with children (and their caregivers) to create personalized coping strategies that reduce anxiety in real-life situations.

4. Encourages Problem-Solving and Confidence

Children with anxiety often feel powerless in the face of their fears. Through play therapy, they can practice problem-solving and decision-making in a controlled environment.

For example, in a board game or pretend play scenario, a therapist might guide a child through challenges that mirror their real-world struggles, encouraging them to find solutions and build confidence.

This type of experiential learning helps children gain a sense of control over their emotions and develop resilience.

5. Strengthens the Child-Therapist Relationship

A strong therapeutic relationship is essential for emotional healing. Play therapy fosters trust between the child and therapist, making it easier for the child to open up over time.

A child who struggles with social anxiety, for instance, may initially be hesitant to engage but gradually becomes more comfortable as they experience positive, judgment-free interactions during sessions.

This trust extends beyond therapy, helping children feel more secure in their relationships with parents, teachers, and peers.

Common Play Therapy Techniques for Anxiety

1. Sand Tray Therapy

Children use figurines, miniature objects, and sand to create scenes that represent their thoughts and emotions. This allows therapists to observe themes and guide children through processing their experiences.

2. Art Therapy

Drawing, painting, or sculpting provides an outlet for emotional expression. A child might draw their worries as monsters, allowing the therapist to discuss and “shrink” the monsters through creative storytelling.

3. Doll and Puppet Play

Using dolls or puppets allows children to project their emotions onto characters, making it easier for them to discuss their fears indirectly.

4. Storytelling and Bibliotherapy

Reading or creating stories about characters facing challenges similar to the child’s can normalize their feelings and teach coping skills in a relatable way.

5. Role-Playing

Practicing anxiety-provoking situations (like meeting new people or speaking in class) through pretend play helps children feel more prepared and less fearful in real life.

The Role of Parents in Play Therapy

While play therapy occurs in a clinical setting, parents play a crucial role in reinforcing its benefits. Therapists often involve parents by:

• Providing updates on progress

• Suggesting therapeutic play activities at home

• Teaching parents anxiety-reducing techniques to use with their child

By creating a supportive environment outside of therapy, parents help children integrate their new coping skills into daily life.

Final Thoughts

Play therapy is a powerful tool for helping children with anxiety express their emotions, develop coping strategies, and build emotional resilience. By providing a safe space for expression, reducing stress, and strengthening problem-solving skills, play therapy allows children to navigate their fears in a way that feels natural and empowering.

If your child struggles with anxiety, consider seeking a certified play therapist who can tailor sessions to their unique needs. With the right support, children can learn to manage their anxiety and lead healthier, happier lives.

Would you like help finding play therapy resources or practitioners in your area? Let me know!