♫♫ Spooky, scary skeletons, send shivers down your spine ♫♫
Halloween is a rife breeding ground for childhood anxiety. Though kids might be enthralled by the opportunity to fill baskets and buckets with candy, the holiday itself is a time where monsters and horror are brought to life. Adults may enjoy the jump-scares of the most recent iteration of Friday the 13th, however, kids may be more susceptible to the anxiety brought on by this holiday.
Parents can often feel unsure how to best support their children during the Halloween season, especially when fear-inducing themes are all around us throughout September and October, whether it's on television, at the grocery store, or even at school. If your child is experiencing Halloween-related anxiety, cognitive-behavioral strategies can help them learn how to both tolerate and cope with the stress of this holiday.
Acceptance and Commitment Therapy (ACT) Strategies
Cognitive Defusion: Cognitive defusion is a strategy that can help people cope with thoughts that evoke uncomfortable emotions. Defusion occurs when a person is able to create distance between themselves and their thoughts, reducing the emotional struggle that comes when we attempt to control our thoughts.
How my child can use this strategy: Using silly voices is one way to defuse scary thoughts. See if you and your child can take their spooky thoughts and say them in the voice of their favorite cartoon character.
Values Engagement: Living our values is one of the hallmarks of ACT. Values are different from goals in that they are ongoing, there is no set point or deadline. Values are about who you want to be and what you want to uphold in your journey through life.
How my child can use this strategy: In times of distress, you can remind your child about the aspects of Halloween that they do enjoy or that are special or meaningful for them, such as: spending time with friends and family trick-or-treating or attending festivities, dressing up and being creative, or practicing curiosity and bravery in the face of the unknown.
Dialectical Behavioral Therapy (DBT) Strategies
Cope-Ahead Plan: A cope-ahead plan assists a person with being prepared for future stressors. Having an idea of what to anticipate as well as a practical plan for how to manage their potential responses to stressful situations can help people feel more willing and prepared to handle future stress.
How my child can use this strategy: Your child may benefit from receiving an advanced warning about the things they might encounter during the Halloween season. Let your child know ahead of time if there could be something spooky at the Halloween store, when going trick-or-treating, or at another festive event. Discuss the upcoming event and help your child create a plan for how they can manage their anxiety if it were to arise. Discussing and preparing ahead of time can help your child feel more in control and able to handle their Halloween-related fears.
Grounding Techniques: Grounding techniques help people deal with intense emotions like fear, desperation, or panic. Grounding techniques can help us re-engage in the present-moment and tune into our physical bodies during times of distress.
How my child can use this strategy: 5-4-3-2-1 is a common technique that uses our five senses. If your child becomes distressed by something scary, you can help them calm down and ground themselves by asking them the following:
Name 5 things you can see
Name 4 things you can touch or feel
Name 3 things you can hear
Name two things you can smell
Name one thing you can taste
Have your child go slowly through this process and breathe deeply - this will make the technique more effective, and will teach your child how to self-regulate during stressful situations.
With support, your child can enjoy everything this spooky season has to offer. If you are looking for more support to help your child with their anxiety, please feel free to reach out to the team at Compassionate Healing. We would be happy to help.
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