No parent wants to sit back and watch their child experience anxiety over any situation, whether it’s going to a new dance school, a football game, trying new food or meeting new kids at school.

And while most parents have the best intentions, many actually come to their child’s rescue during moments of distress – which can be hugely detrimental to their child now and as they grow up, therapists told HuffPost.

The best way to help your child grow through anxiety and learn to manage it isn’t exactly a natural instinct. Here’s what to know:

“I think, in particular with anxiety … the biggest mistake that we make as parents is that when we see anxiety in our kids, we jump straight into that ‘I want to protect this child from this experience.’ So, we go straight to protection mode,” said Cheryl Donaldson, a licensed marriage and family therapist.

Parents don’t want their kids to feel anxiety, of course, but swooping in to take them out of an anxious situation or fix it for them isn’t a way to empower kids, Donaldson noted. It’s actually doing the opposite.

Research suggests that accommodating anxiety makes it worse, said Hannah Scheuer, a licensed clinical social worker with Self Space in Washington state.

“I’m both a child and family therapist and a mom, and I’m just gonna say that watching our child struggle and suffer is one of the hardest things,” Scheuer said. “And if we accommodate and give in, we will make it worse. Accommodation is essentially allowing avoidance, and avoidance feels really, really good in the moment, even to adults.”

For instance, if your teenager is anxious about driving on the highway, avoiding it when teaching them to drive only makes the experience scarier and more stressful when they eventually have to do it.

“It just makes it worse and worse, it leads to long-term negative outcomes,” Scheuer said. “That accommodation, that saying, ‘Oh no, you don’t have to do this thing that you’re upset about or scared of,’ it does temporarily alleviate that child’s distress. Then, what it reinforces is this perception that the thing that they don’t want to do actually warrants their anxiety, and so that gives them more reason to feel the anxiety.”

“Anxiety is our body’s mechanism to tell us that we either need to act in some way … or, in the case of kids, anxiety is telling them, ‘This is a new skill I need. This is a new experience. I need more skills. I need to know how to manage this,’” Donaldson said.

Supporting children through anxious moments takes a three-fold approach, said Laura Buscemi, a licensed professional counsellor at Thriveworks in Cherry Hill, New Jersey.

“We have to validate, we have to regulate and we have to mitigate,” she said.

Validation looks like normalising the anxiety and sharing that it’s something we all experience, Buscemi said. Regulation means helping your child learn to manage their anxiety through a variety of solutions, like breathing exercises and movement. Mitigation helps a child understand that temporary discomfort, such as facing the situation that makes them anxious, leads to long-term relief.

“Facing fears ultimately decreases them – and we prove to ourselves that things aren’t as scary as we’ve built up in our mind, or that maybe we’re just braver than it was scary,” Buscemi said.

“The research evidence does also show that what we need to do as parents is to provide support and confidence,” Scheuer noted. “What that looks like is supporting and validating the feelings while also showing confidence in their child’s ability to actually do the thing to cope with the anxiety.”

For example, if your child gets really anxious about going to football practice and has meltdowns in the car on the way to practice, a parent could say, “Wow, I hear you. I know you’re feeling really scared and upset right now, but I also know that you can do really hard things and you’re going to be OK,” Scheuer suggested.

“It’s that mix of validation of the feeling, without accommodating the anxiety and providing confidence that they can do it,” Scheuer explained. This one sentence isn’t going to erase your child’s anxiety and stop the meltdown, but as this encouragement comes up week after week, soccer will feel less and less hard for your child.

“And continuing to inspire that confidence … is going to really make a big impact, and that’s how we build resilient kids,” Scheuer said.

Many parents will be able to manage their kids’ anxiety through different calming and exposure techniques, but some kids (and parents) may require additional support from a mental health professional – and that’s perfectly OK.

There are certain signs that a child’s anxiety requires support from a therapist or other professional.

“If the anxiety is getting in the way of them being able to be in a relationship with other kids, go to a friend’s house … being able to go to practices and do different things, you want to reach out for help,” Donaldson said.

If you notice your child frequently worrying or frequently in distress, those are also red flags.

“Also, with younger kids, they don’t really have the language to talk about anxiety, so sometimes we see it as like more physical symptoms,” Scheuer noted. This includes stomachaches, having trouble sleeping, and general restlessness.

“That is something that I would say, if that’s pretty common, maybe they need some extra support,” Scheuer said.

If therapy or counselling isn’t accessible, your child’s school should have a social worker or school counsellor who can provide support, Scheuer said. Talking to your paediatrician could also be a good idea.

Managing anxiety in kids often involves the parents, especially if the kids are younger.

“So, it’s not just saying, ‘Oh, fix the kid’s symptoms.’ It’s also … what strategies can we give to the parents to help really make sure that everybody has the tools to help this kid navigate these symptoms?” Scheuer said.

It’s also on the parents to consider how they react to anxious moments in their lives. Think about it: if mum or dad doesn’t know how to manage their own anxiety, they likely won’t be able to help their child, either.

Ask yourself what you feel when your child gets anxious. Does it make you anxious, too? If so, what do you do to calm down?

“Leading with your own leadership” is an important way to go about this, according to Donaldson. If you know deep breathing helps you feel less anxious, gently guide your child toward that. Or, if you know that getting out for a walk reduces your anxiety, gently encourage your child to try it.

“You want them to know that you’re partnering, that you have answers that are going to be really helpful for them,” Donaldson said.

If other techniques and interventions don’t work, “sometimes the kids need to go on medication,” Donaldson noted.

Watching your child experience anxiety isn’t a pleasant experience for anyone, but it helps build life skills and confidence that are tough to grow later in life. The ability to live with discomfort and manage anxiety is important throughout the lifespan, as someone takes a big test, gets their first job, experiences their first break-up, faces job rejection and more.

“I really like to emphasise with my clients that we’re trying to push through temporary discomfort to achieve long-term relief,” Buscemi said.

• Mind, open Monday to Friday, 9am-6pm on 0300 123 3393.
• Samaritans offers a listening service which is open 24 hours a day, on 116 123 (UK and ROI – this number is FREE to call and will not appear on your phone bill).
• CALM (the Campaign Against Living Miserably) offer a helpline open 5pm-midnight, 365 days a year, on 0800 58 58 58, and a webchat service.
• The Mix is a free support service for people under 25. Call 0808 808 4994 or email help@themix.org.uk
• Rethink Mental Illness offers practical help through its advice line which can be reached on 0808 801 0525 (Monday to Friday 10am-4pm). More info can be found on rethink.org.