Effective At-Home Anxiety Treatments for Kids: Strategies for Parents

Tips on helping your child with anxiety

Anxiety in children can be challenging for both kids and parents. When your child experiences anxiety, it’s natural to want to comfort them and offer reassurance. However, you might be unintentionally making their worries bigger by giving too much attention to them. The more we focus on a child’s anxiety, the more it can grow. But don’t worry! In this blog post, we’ll explore effective at-home anxiety treatments for kids, including strategies that help them manage their emotions without reinforcing their fears.

By using creative techniques and empowering children to take control of their anxiety, you can help them build resilience and confidence.

Understanding Children’s Anxiety: Why Less Attention Can Help

Anxiety often feels like a monster that gets bigger the more you talk about it. When children feel anxious, their worries can spiral out of control, especially if they get too much attention. Rather than comforting them by focusing on the details of their fears, it’s more effective to acknowledge the anxiety in a fun, lighthearted way.

One useful metaphor is the “worry bug” or “worry bully.” This idea comes from a great book called What to do when you worry too much, a kids guide to anxiety. Explain to your child that everyone has a worry bug that can bother them from time to time. Rather than dwelling on the worry, make a game out of it. Have a little fun by pretending to stomp on the floor to squash the “worry bug” and even run around to chase it away. This shifts the focus from the anxiety to a fun and active solution, helping your child feel more empowered.

How to Help Your Child Manage Their Anxiety: Bedtime Routines that Work

Anxiety tends to peak at night when children are settling down for bed. This is when many kids feel most vulnerable, so having a calming bedtime routine is crucial. The key is to keep the routine consistent and predictable.

After following your usual bedtime steps—storytime, cuddles, and kisses—leave the room promptly. It’s important to reinforce the rule that it’s time to stay in bed. If your child gets up, simply walk them back to bed without engaging in a long conversation. A brief reminder like, “The rule is to stay in bed, Sweetie,” and a quick kiss will suffice. Avoid repeating the entire bedtime routine, as this could reinforce anxious behaviors.

If your child mentions their worries, encourage them to talk to a stuffed animal, like a “Teddy Bear,” about the “worry bug.” Suggest that they brush off the worry bug from Teddy’s shoulder to reassure them that their anxiety is something they can control. Be firm but gentle, and avoid going back into the room if your child calls for you. Instead, call out from another room with a playful line like, “Worry bug, leave my child alone!”

Self-Empowerment and Using Metaphors for Anxiety Management

One creative and effective technique for older children (6 years and up) is using metaphors that help them feel in control of their emotions. A helpful metaphor suggested by the parent of one of my patients for managing anxiety is the “handlebars of a bicycle.” Explain to your child that they’re the one holding the handlebars of their emotional bike. If they let go, their anxiety can take them in any direction. But by holding onto the handlebars, they can steer their way through difficult emotions.

Whenever your child feels overwhelmed, you can remind them by saying, “Handlebars, buddy!” This gentle prompt reinforces the idea that they have control over their anxiety. It empowers them to recognize that they’re not helpless against their fears, and it helps them regain a sense of control.

Supplements for Reducing Anxiety in Older Children

For children aged 6 and older, certain supplements may support their emotional well-being and help calm anxiety. Magnesium, when paired with calcium, can be especially effective. The adult dose is typically 300-400 mg of magnesium per day, but children aged 6 could take a smaller dose (around half).

Another supplement to consider is 5-HTP, which is a precursor to serotonin, a neurotransmitter that helps regulate mood and anxiety. A daily dose of 50 mg may help alleviate anxiety. However, it’s important to consult your child’s healthcare provider before introducing any supplements to their routine to ensure they are safe and appropriate.

Daily Practices to Lower Anxiety and Improve Emotional Resilience

In addition to the strategies mentioned above, there are several daily practices that can help lower a child’s baseline anxiety. Incorporating these practices into your child’s routine can promote emotional well-being and resilience. Here are some simple and effective tips:

Dance and Sing: Engaging in physical activities like dancing and singing can help release built-up tension. Encourage your child to move around and express themselves through music and movement. It’s a great way to lift their mood and reduce stress.
Spend Time in Nature: Nature has a calming and grounding effect. Whether it’s a walk in the park or a hike in the woods, time spent outdoors can help your child feel more centered and relaxed.
Engage in Prayer or Mindfulness: A spiritual practice, such as prayer or mindfulness exercises, can help your child quiet their mind and gain a sense of peace. Guided meditations or deep breathing exercises are also effective ways to promote relaxation.
Volunteer: Helping others fosters feelings of gratitude and purpose. Volunteering can be a wonderful way for your child to develop a positive outlook and connect with others.
Physical Activity: Regular physical activity helps the body release endorphins, which can reduce stress and improve mood. Whether it’s through sports, running, or simply playing outside, encouraging your child to stay active can be beneficial for their mental health.
Supplements like SAM-e and CBD: SAM-e (200 mg per day) and CBD oil (such as Charlotte’s Web or Koi) are natural remedies that may have calming effects. However, always consult with your healthcare provider before using supplements for your child.
Medication and Other Options: In some cases, medications like Prozac may be prescribed to help manage more severe anxiety. It’s always important to discuss treatment options with a healthcare professional. Devices like the Truvaga vagal nerve stimulator can also be used for calming, and it may provide relief during moments of panic.

Conclusion: Empowering Your Child to Manage Anxiety

Helping your child manage anxiety at home involves a combination of compassion, boundaries, and practical strategies. By using metaphors like the “worry bug” and reinforcing calming routines, you can help your child understand that anxiety doesn’t need to control them. Offering gentle guidance, empowering them with the “handlebars” metaphor, and incorporating healthy habits like physical activity, supplements, and mindfulness can further support their emotional resilience.

If your child is struggling with anxiety, remember that consistency is key. With patience and the right tools, your child can build the skills needed to face anxiety and move through it with confidence.

Frequently Asked Questions About Managing Anxiety in Children

Q: What are some natural remedies for anxiety in children?
A: Some natural remedies for anxiety in children include practicing mindfulness, physical activity, spending time in nature, using calming supplements like magnesium, and creating a predictable bedtime routine.

Q: How can I help my child sleep better if they’re anxious?
A: A consistent bedtime routine that includes soothing activities like reading, cuddling, and talking about the “worry bug” can help reduce nighttime anxiety. Make sure to reinforce the rule that they should stay in bed after lights out.

Q: What’s the best way to talk to kids about anxiety?
A: Use metaphors that allow your child to externalize their anxiety, like the “worry bug” or “handlebars of a bike.” Encourage them to take control of their emotions in a playful and empowering way.

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Diaper Rash: What Actually Works for Severe, Raw, and Yeast Diaper Rashes

By Alexis Lieberman • May 28, 2026

Many years ago, I had a patient with a terrible diaper rash — open, raw skin that looked painful enough to make everyone cringe at diaper changes. The family had used every cream known to man. Fancy creams, prescription creams, zinc creams, all the creams. Nothing was working. Finally, desperate, I sent the baby to dermatology. The dermatologist took one look and said: “Stop everything. Just use Vaseline.” Ever since then, Vaseline has been my go-to treatment for most diaper rashes. The other big lesson I learned is this: when the skin is really irritated, stop wiping. Even “gentle” sensitive wipes will wipe away the new skin cells trying to grow and heal the rash. Instead, use water. You can use a spray bottle, hold the baby under a faucet, or use a handheld showerhead. (Just be careful with flailing little arms and legs — nobody wants an accidental hot-water burn while cleaning baby!) For many babies, severe diaper rash improves with three simple things: * Gentle cleaning with water only * Thick barrier protection * Avoiding friction from wipes The one diaper rash that usually will not improve with just Vaseline is a yeast diaper rash. What Causes Diaper Rash? Diaper rash happens when the skin becomes irritated from moisture, urine, stool, friction, yeast, or bacteria. Some diaper rashes are mild and red, while others become raw, painful, or peely. Different diaper rashes need different treatments. Types of Diaper Rash 1. Smooth Red Diaper Rash (Irritant Diaper Rash) - This is the most common diaper rash. It happens because urine and stool irritate and essentially “burn” the skin. Symptoms include: * Smooth red skin * Tenderness * Irritation in areas touching the diaper Best Treatment for Irritant Diaper Rash Treatment options include: * Vaseline * Desitin * Butt Paste * Zinc oxide diaper creams * Over-the-counter hydrocortisone cream * Prescription hydrocortisone if needed If using hydrocortisone: * Use twice daily for 5 days * Then once daily for another week if needed For many babies, a VERY thick layer of Vaseline works surprisingly well and is all that is needed. 2. Yeast Diaper Rash A yeast diaper rash looks different from a standard diaper rash. It is often: * Dotty * Peely * Bright red * Surrounded by small “satellite” spots Yeast thrives in warm, wet environments, and a diaper is essentially a warm, damp plastic bag — the perfect setup for fungus to grow. Best Treatment for Yeast Diaper Rash Yeast diaper rashes need antifungal treatment, such as: * Lotrimin * Lamisil * Prescription Nystatin These should be applied 3–4 times daily and continued for one full week after the rash appears gone. Many pediatricians feel that if a diaper rash has lasted longer than 3 days, yeast may be contributing and an antifungal cream should be added. 3. Severe Raw Diaper Rash (Erosive Diaper Dermatitis) This is the diaper rash parents dread. The skin becomes: * Raw * Open * Eroded This happens when urine, stool, moisture, and digestive enzymes break down the skin barrier over time. These severe diaper rashes can take several weeks to fully heal. They look terribly painful, but most young babies act normal while they have the rash. Best Treatment for Severe Raw Diaper Rash The goal is to create a barrier so urine and stool cannot touch the damaged skin. This is where Vaseline often works best. And the key is using a VERY thick layer. Other barrier treatments include: * Corona ointment * Xeroform * Phytoplex Z-Guard paste * Cavilon spray * Coloplast barrier cream * Ilex barrier cream * Stomahesive powder mixed with diaper rash ointment Home Remedies for Diaper Rash Some families also find these soothing treatments helpful: * Baking soda baths * Domeboro soaks * Freshly pumped breast milk applied to the skin * Liquid Maalox dabbed on the rash and allowed to dry * Gentian Violet for raw, weepy rashes Gentian Violet can help dry the skin and may help with both yeast and mild bacterial infection. Fair warning: it stains everything purple. Stop Using Baby Wipes on Raw Skin One of the most important diaper rash tips is this: When the skin is raw, stop rubbing it. Even sensitive baby wipes can worsen severe diaper rash. Instead: * Use plain water * Use a spray bottle or rinse the baby under running water * Dab gently instead of wiping * Allow diaper-free time whenever possible Reducing friction is often one of the fastest ways to help the skin heal. When to See a Doctor for Diaper Rash Parents should contact their pediatrician if: * The diaper rash is worsening * The rash is not improving within a few days * The child develops a fever * The rash becomes blistered, crusted, or rapidly spreading A diaper rash with fever may indicate a bacterial infection and should be evaluated promptly. Final Thoughts on Treating Diaper Rash Parents are often surprised that the best diaper rash treatment is sometimes the simplest one. For many babies, the combination of: * Water instead of wipes * Thick Vaseline * Time out of diapers works better than a cabinet full of medicated creams. And if the rash looks dotty and peely instead of smooth and red, think yeast.

VACATION WITH YOUR BABY OR TODDLER

By Alexis Lieberman • May 16, 2026

Traveling with a Baby or Toddler: Safety Tips for Flying, Sun Protection, Swimming, and International Travel Planning a vacation with a baby or toddler can feel overwhelming, but with the right preparation, family travel can be safe, enjoyable, and memorable. Whether you are flying with an infant, heading to the beach, or traveling internationally, understanding child travel safety is essential. This guide covers important tips for sun safety, airplane travel, water safety, and travel vaccines for babies and young children. Sun Safety for Babies and Toddlers Protecting babies and toddlers from the sun is especially important because young children have sensitive skin that burns easily. Choosing a Safe Sunscreen for Babies Sunscreen can be used at any age, including babies under 6 months old, as long as you choose a mineral or barrier sunscreen that primarily contains zinc oxide. Mineral sunscreens sit on top of the skin rather than being absorbed. When selecting sunscreen for children: Choose products with mostly zinc oxide Avoid oxybenzone, which may disrupt hormones Avoid retinyl palmitate, a form of vitamin A that may increase sun sensitivity Avoid spray sunscreens to prevent inhalation Parents can research sunscreen ingredients and safety ratings through resources such as EWG Skin Deep Cosmetics Database and look for products with a hazard score under 4. Safe Sun Exposure for Infants Even with sunscreen, babies should not spend long periods in direct midday sunlight. Safer sun habits include: Keeping babies and toddlers out of direct midday sun Allowing limited early morning or late afternoon sun exposure Using hats, rash guards, and shade whenever possible Short periods of sun exposure very early or very late in the day may be reasonable without sunscreen, but prolonged exposure should always be avoided. Flying with a Baby or Toddler Air travel with children requires planning, especially when it comes to safety and comfort. The Safest Way for Babies to Fly Although airlines allow children under age 2 to sit on a parent’s lap, the American Academy of Pediatrics recommends that infants travel in an FAA-approved car seat. Many car seats are approved for both motor vehicles and aircraft. Check: The sticker on the side of the car seat Your car seat manual Your airline’s measurement and seating requirements Older children may be able to use the CARES harness system on airplanes. Traveling with Car Seats If you are bringing a car seat to your destination: Ask your airline whether car seats count toward baggage limits Many airlines check car seats for free Car seats used on the plane with a purchased seat usually do not count as carry-on luggage Helping Babies with Ear Pressure on Airplanes Changes in cabin pressure can cause ear discomfort during takeoff and landing. To help reduce ear pain: Nurse, bottle-feed, or offer a pacifier during ascent and descent Older children can suck on lollipops If your child recently had diagnosed middle ear fluid or an ear infection, you can give ibuprofen about 30 min before take off. If more than 6 hours has passed, you can give a second dose 30 min before landing. Preventing Illness While Flying Airplane travel itself is generally safe for babies, but crowded public spaces can spread germs. Helpful travel hygiene tips include: Wash or sanitize your hands frequently Clean your hands before touching your baby Wipe down commonly touched surfaces if desired Can Benadryl Help Kids Sleep on Flights? Some parents consider using Benadryl during flights. However, children can occasionally have the opposite reaction and become hyperactive or irritable. If you want to try it: Test it at home first during nap time Be aware that effects may last about 6 hours Avoid routine use Entertainment Tips for Long Flights with Toddlers Older babies and toddlers can quickly become bored during travel. Helpful ideas include: Bring a bag of small toys your child has never seen before Borrow toys from friends specifically for travel Introduce a new activity or toy every 15 to 30 minutes And remember: if your child cries or fusses on the plane, most passengers understand. Many are parents themselves. Water Safety for Babies and Toddlers Pools, lakes, oceans, and bathtubs all require constant supervision around young children. Never Leave Children Alone Near Water Children can drown quickly and silently, even in small amounts of water. Important safety rules include: Never leave a child alone near pools, lakes, oceans, bathtubs, or buckets of water An adult who can swim should always remain within arm’s reach of infants and toddlers Supervision from a distance is not enough Water Safety and Alcohol Adults supervising children around water should avoid alcohol or other substances that impair judgment or slow reaction time. If it's a party, please arrange for a LIFEGUARD! Ocean Safety for Young Children If visiting the beach with babies or toddlers: Watch tide conditions carefully Stay alert for strong waves Learn how to recognize rip currents Keep young children at arm's length closeness to an adult at all times in the water Travel Vaccines and Medications for International Travel Families traveling internationally may need additional vaccines or medications depending on the destination. Please write on the portal to check in before international travel. Early Measles vaccine If your child is 6 months to 11 months, it is recommended by the American Academy of Pediatrics to get a measles vaccine prior to international travel. There is no specific recommendation for an early measles shot for travel within the US, but if you know you are going to a "measles hot spot," we DO recommend an early MMR. The measles vaccine given UNDER one year old does NOT count for the one year old vaccine, and it will need to be repeated. If your child already had their 1 year old measles vaccine, but has not yet had their 4 year old measles vaccine, you can get an early second MMR-V. This WILL count as the 4 year old vaccine and does NOT need to be repeated. Book a medical assistant visit to get this vaccine! Oral Typhoid Vaccine (Vivotif) Vivotif is approved for children ages 6 and older. Look at the CDC travel site for your destination to see if you need it. If you do, please book an appointment. If you have a recent weight, we can do that as a televist. Typical dosing instructions include: Take 1 capsule by mouth on days 1, 3, 5, and 7 Take capsules 1 hour before meals with a cold or lukewarm drink Complete the series at least one week before exposure Malaria Prevention with Malarone Malarone may be prescribed for travel to malaria-endemic regions. Look on the CDC travel site for your destination to see if you need it. Typical dosing recommendations: Start 1 to 2 days before entering the area Continue daily during travel Continue for 7 days after returning home Weight-based dosing: 11 to 20 kg: 1 pediatric tablet daily 21 to 30 kg: 2 pediatric tablets daily 31 to 40 kg: 3 pediatric tablets daily Over 40 kg: 1 adult tablet daily Book an appointment to get this prescribed. If you have a recent weight, we can do it as a telehealth visit. Travel Vaccine Clinics in Philadelphia Families in the Philadelphia area may consider the following travel medicine resources. General pediatricians cannot give Yellow Fever vaccine or injected Typhoid vaccine. Pennsylvania Hospital Travel Medicine Penn Presbyterian Medical Center Travel Medicine Passport Health Final Thoughts on Traveling with Young Children Traveling with babies and toddlers requires preparation, flexibility, and patience. Prioritizing sun protection, car seat safety, water supervision, and proper travel health precautions can help make your family vacation safer and less stressful. With thoughtful planning, traveling with young children can create wonderful family memories while keeping everyone healthy and safe.

Sunblock vs Vitamin D

By Alexis Lieberman • June 12, 2025

Sunblock vs. Vitamin D for Kids: How to Protect Their Skin and Ensure Healthy Growth As parents, it’s essential to find the right balance between protecting your child’s skin from the sun and ensuring they get enough vitamin D. Too much sun exposure can lead to skin damage and even skin cancer, but not enough can result in vitamin D deficiency, which is crucial for bone health and the immune system. In this guide, we’ll break down the importance of sunblock for kids, the need for vitamin D in children, and how you can keep your little ones safe while they enjoy the outdoors. Why Sunblock Is Crucial for Protecting Your Child’s Skin Exposing your child’s skin to the sun can cause irreversible damage, especially when they are young. Ultraviolet (UV) radiation from the sun is the leading cause of skin cancer, and childhood sunburns can increase the risk of developing melanoma later in life. According to the American Academy of Dermatology (AAD), protecting your child's skin from UV damage is crucial for long-term skin health. Using sunblock for children is one of the most effective ways to prevent sunburns, premature aging, and skin cancer. It's important to apply sunblock regularly, even on cloudy days, as UV rays can still penetrate through the clouds and damage the skin. Be sure to choose a broad-spectrum sunscreen that protects against both UVA and UVB rays. Why Mineral Sunblock is the Best Choice for Kids When it comes to sunscreen, mineral sunblocks (also known as physical sunscreens) are often a safer choice for children. These sunscreens use zinc oxide and titanium dioxide, which create a physical barrier on the skin to block harmful UV rays. Mineral-based sunscreens are particularly effective for sensitive skin and are less likely to cause irritation or allergic reactions. Avoid sunscreens containing chemicals like oxybenzone and retinyl palmitate. Oxybenzone has been linked to hormone disruption, and retinyl palmitate may increase the risk of skin cancer when exposed to sunlight. You can refer to the EWG’s Skin Deep database to find safer sunscreen options. Also, it’s best to avoid spray sunscreens for kids. While they may seem convenient, they pose a risk of inhalation. The fine particles can be harmful to your child’s lungs, so stick with non-spray mineral sunblocks that are easy to apply and safer for their respiratory system. Vitamin D: Why Your Child Needs Sunlight Vitamin D plays an important role in your child’s health. It helps the body absorb calcium, which is essential for building strong bones. It also supports the immune system and can even have a positive impact on mood and overall well-being. The body naturally produces vitamin D when the skin is exposed to UVB rays from the sun. However, in today’s world, many children spend more time indoors, often engaging with screens rather than playing outside. This means they are not getting enough sunlight to maintain healthy vitamin D levels. The American Academy of Pediatrics (AAP) reports that vitamin D deficiency is becoming more common in children, particularly among those who don’t get enough time outdoors or live in regions with limited sunlight. Without adequate vitamin D, kids are at higher risk for bone problems and weakened immune systems. Balancing Sun Exposure: How to Get Vitamin D Safely You don’t need to expose your child to the sun all day, but it’s important to allow for short bursts of No-Sunblock time to let their bodies make vitamin D. During these short periods of sun exposure, your child will get a boost of vitamin D while minimizing the risk of sunburn. For babies, try No-Sunblock time before 9 am and after 5 pm. These hours provide weaker sun exposure, which reduces the risk of harmful UV rays. For older children, you can extend this window to before 10 am and after 4 pm. When you’re outside during peak sunlight hours (usually between 10 am and 4 pm), apply a non-spray mineral sunscreen to protect their skin from UV damage. This approach allows your child to get their daily dose of vitamin D without the dangers of sunburn and long-term skin damage. Best Practices for Sun Safety and Vitamin D Here’s a summary of key recommendations to balance sun protection with vitamin D production: Get outside early or late in the day—before 9 am for babies and 10 am for kids, and after 5 pm for babies and 4 pm for kids. These times offer weaker sun exposure, reducing the risk of sunburn. Use a mineral-based sunblock (zinc oxide or titanium dioxide) when spending extended time outside during peak sunlight hours. Avoid chemical sunscreens containing oxybenzone and retinyl palmitate. Avoid spray sunscreens—they can be harmful when inhaled. Stick to cream or lotion-based sunscreens. Check the EWG database to ensure you’re using a safe, effective sunscreen for your child. Conclusion: Keeping Your Kids Safe While Getting Their Vitamin D The key to keeping your child’s skin safe while ensuring they get enough vitamin D is to find a balance. Short, safe sun exposure allows them to produce the vitamin they need for healthy bones and immunity, while mineral sunblocks keep them protected from harmful UV rays. By following these sun safety guidelines, you can ensure your child enjoys the outdoors without compromising their health. With a little planning and a focus on safe sun practices, you can protect your child's skin and keep them healthy. Remember, sun safety for kids is about moderation and making smart choices when it comes to both sunscreen use and outdoor time. References American Academy of Dermatology (AAD). (2021). Sun Protection. Environmental Working Group (EWG). (2023). Skin Deep Cosmetics Database. American Academy of Pediatrics (AAP). (2023). Vitamin D on the Double.