1Start with the body. Slow breathing, muscles let go one at a time, a piece of music, a familiar object in a pocket. Small levers, and they turn fear from something happening to you into something you are doing something about.
Children in particular notice the body first: the racing heart, the sick stomach, the tight chest. That is the part they are actually frightened of. Teach two or three things that reliably take the edge off, let them choose which ones they like, and let them use them before, during and afterwards. Nobody agrees to walk towards a fear with nothing in their hands.
Islamic evidence
Lord, lift up my heart (Quran 20:25). The first thing Moses asks for is his chest, before anything at all about the task.
“Moses said, ‘Lord, lift up my heart”
Qur'an 20:25
Psychological evidence
In a randomised trial, eighty six people were assigned either an internet delivered treatment combining exposure and mindfulness or an online discussion forum, and the structured graded approach to feared bodily sensations and situations reduced symptoms. Working with the body directly can be part of a serious programme rather than a distraction from one. That trial was in irritable bowel syndrome, so the population is a long way from an anxious child.
Ljótsson B, Falk L, Vesterlund AW, Hedman E, Lindfors P, Rück C, Hursti T, Andréewitch S, Jansson L, Lindefors N, Andersson G. (2010). Behaviour research and therapy · doi
Review detail
Why it works. Having something to do with the fear is what makes going near it agreeable at all.
Feedback
none yet2Solve the problem without leaving the situation. Change where you sit in the canteen, who you sit with, what you bring with you, but stay in the canteen.
Otherwise a good problem solving session quietly becomes a plan for avoiding more skilfully. The test is simple. Does this option keep me in the place I am learning to manage, or does it get me out of it? Sitting somewhere quieter with one friend is coping. Eating in the corridor is not, however sensible it sounds while you are planning it.
Islamic evidence
where there is hardship there is also ease (Quran 94:5). The ease is placed inside the difficulty rather than at a safe distance from it.
“So truly where there is hardship there is also ease”
Qur'an 94:5
Psychological evidence
Extinction research shows the old fear association is not erased but competed with by new learning, and that this new learning is tied to the setting it was built in, which is why it has to be built in several contexts before it holds. That is the argument for staying in the real place rather than working around its edges. It comes mainly from laboratory and animal work, so it is a mechanism rather than a measured effect in any canteen.
Craske MG, Hermans D, Vervliet B. (2018). Philosophical transactions of the Royal Society of London. Series B, Biological sciences · doi
Review detail
Why it works. The fear only updates in the place where it lives.
Feedback
none yet3Ask which step they are willing to try, and then go with their answer. A smaller step they chose themselves tends to get attempted, and a bigger one you chose for them often does not.
In practice this means holding the ladder loosely. You keep the shape of it, they pick the rung, and if they pick lower than you hoped you take the lower one and leave the rest for another day. Handing over the choice also removes the thing there is to push against, so the work stops being something that is happening to them.
Islamic evidence
God does not burden any soul with more than it can bear (Quran 2:286). A step that is genuinely within reach is the one worth setting, and the child often knows where that line falls better than anyone watching.
“God does not burden any soul with more than it can bear: each gains whatever good it has done, and suffers its bad- ‘ Lord, do not take us to task if we forget or make mistakes. Lord, do not burden us as You burdened those before us. Lord, do not burden us…”
Qur'an 2:286
Psychological evidence
A meta-analysis pooling 75 studies of treatment for childhood anxiety found that how much exposure a treatment contained was more closely related to symptom improvement than the anxiety-management components were. That puts the weight on exposure actually happening, which is an argument for the step they will agree to do. The analysis compared treatment ingredients rather than who picked the step, so the collaborative part here is reasoning from that evidence, not something it measured.
Whiteside SPH, Sim LA, Morrow AS, Farah WH, Hilliker DR, Murad MH, Wang Z. (2020). Clinical child and family psychology review · doi
Review detail
Why it works. Choosing the step yourself gives you a sense of control, and a feared thing sits smaller when you decide when to meet it.
When not to. If the step they are willing to name stays in the same place across weeks, that is worth raising kindly rather than waiting out.