Links between Lifestyle (i.e. AM routines) and Child Anxiety

It’s not a secret that children are riddled with anxiety, it feels as if anxiety is nearly normalized today thanks to high stress levels. Frequent but often undiagnosed anxiety symptoms stem from factors like:

• Academic pressures

• Social challenges

• Family stress

• Exposure to trauma or instability

Research indicates that anxiety is one of the most common mental health issues among children and adolescents. According to 2022–2023 data from the U.S. Centers for Disease Control and Prevention (CDC), approximately 11% of children ages 3–17 have a current diagnosed anxiety disorder. However, broader studies suggest that up to 20–32% experience frequent anxiety symptoms (e.g., excessive worry, physical tension, or avoidance behaviors), implying that 10–20% may have undiagnosed cases. Globally, a 2022 meta-analysis reported that 20.5% of youth worldwide struggle with anxiety symptoms, a figure that nearly doubled during the COVID-19 pandemic due to heightened stressors. Undiagnosed anxiety is particularly prevalent because symptoms can mimic typical childhood behaviors, and only about half of affected children receive treatment.

However, good news does exist! A study published in 2022 cited research that early-morning behaviors can develop, over time, into helpful habits that improve health and quality of life. In addition, the emotions we feel early in the morning can influence our mood throughout the remainder of our days.

Morning watch factors:

Conversely, unhealthy morning habits, like immediately checking your phone, can create unnecessary stress before you even get out of bed. The Digital Wellness Institute notes several dangers of tech use first thing in the morning, including:

• Interruption of the brain’s natural transition from sleep to awake states

• Increase in stress, anxiety, and discomfort

• Overloading the brain with information and responsibilities

• Not allowing for mindfulness to start the day, which can lead to performing tasks on autopilot

• Losing track of time or losing control over your attention

• Releasing excess dopamine, which provokes the desire for checking your phone more throughout the day (therefore further increasing anxiety and stress)

Easy assists

Hydrate first thing when we wake up. Mindfully choose a nutritious snack or meal and try not to over consume caffeinated drinks. Plan to wake up more leisurely and naturally and visualize or plan for a positive day ahead with an intention so that we feel balanced and ready to start a productive day. These small acts can have great impacts in empowering us to feel capable, confident, and at ease throughout our day. Plus, they showcase we are powerful creators of valuable habits that support us!