Helping Children and Teens with Anxiety Thrive on Overnight Trips and Summer Camps

A Parent's Guide to Easing Worries and Encouraging Confidence

When it comes to overnight trips and summer camps, children and teens with anxiety may face unique challenges that can turn these exciting experiences into stressful ordeals. As parents, it’s important to provide support and strategies to help your anxious child not only cope but thrive during these adventures. Here are some comprehensive tips to guide you through this process.

Understanding Anxiety

Before diving into strategies, it's crucial to understand the nature of anxiety. Anxiety is a natural response to stress, characterized by feelings of tension and worried thoughts. For children and teens, this can be especially overwhelming, particularly when faced with new and unfamiliar situations like overnight trips and summer camps.

Signs Your Child May Be Anxious

Recognizing the signs of anxiety in your child or teen is the first step. These may include:

• Frequent worries about the upcoming trip or camp
• Physical symptoms such as stomachaches, headaches, or fatigue
• Difficulty sleeping or changes in appetite
• Reluctance to engage in activities or talk about the trip
• Increased irritability or emotional outbursts

Preparing for the Trip

Start Early and Involve Your Child

Preparation is key to easing anxiety. Start discussing the trip well in advance, and involve your child in the planning process. This can include packing together, researching the camp or trip destination, and discussing daily routines. The more familiar they are with what to expect, the less anxiety they are likely to feel.

Visit the Camp or Trip Destination

If possible, visit the camp or trip destination beforehand. A physical visit can help demystify the environment and provide a sense of security. If an in-person visit isn't possible, explore the camp's website, look at pictures, and read reviews together.

Practice Sleepovers

For children who have never been away from home overnight, practice sleepovers at a relative’s or a friend’s house can be beneficial. This helps them get used to the idea of spending the night away from home and builds their confidence.

Create a Comfort Plan

Work with your child to create a comfort plan that includes items and strategies to manage anxiety. This can include:

• Bringing a favorite stuffed animal, blanket, or pillow in younger children
• Carrying a small photo album with pictures of family and friends.
• Writing a list of calming techniques such as listening to music (if allowed), looking at the wonderful things around them, and saying “Hi!” to make a new friend. (Other kids may be anxious too!)
• Establishing a method for staying in touch, such as scheduled phone calls or letters
• Every child and teen should have a high-quality flashlight.  (Explain that it is not a toy but can help if you have to walk in the dark or need to get up to use the bathroom at night.  Explain do not shine it in other people’s eyes). Companies like Streamlight  make a relatively affordable pocket sized (1 AAA battery) flashlight that can be carried in a child or teen’s pocket or worn around the neck. Both of my granddaughters (ages 4 and 6) already have these in their “girl hiking bags” and understand their use.
• Make sure you make the trip or camp director aware of any concerns and treatment needs regarding your child including diagnosed anxiety disorders, ADHD, or neurodiversity.  A letter from your child’s psychologist or pediatrician can be useful in such situations and provide all adults with “go to” strategies and the clearance to attend the trip of camp.

During the Trip

Maintain a Positive Attitude

Your attitude can significantly influence your child’s experience. Express enthusiasm and confidence about the trip and avoid showing any signs of your own anxiety. Positive reinforcement can help your child feel more secure.

Encourage Routine

Routine can be very comforting for children with anxiety. Encourage the camp or trip organizers to maintain a consistent schedule, and if possible, share this schedule with your child beforehand. Knowing what to expect each day can reduce anxiety and help them feel more in control.

Stay Connected

Staying connected to home can provide a sense of security. Arrange for regular check-ins, but be mindful not to overdo it, as this can sometimes exacerbate homesickness. Encourage your child to write letters or keep a journal to express their feelings.

Encourage Social Interaction

Encourage your child to participate in group activities and make new friends. Social connections can provide emotional support and distraction from anxiety. Discuss strategies for making friends and role-play different social scenarios to build their confidence. Many parents encourage an “overnight” with a close friend from school as a first step.

Empower Independence

Foster a sense of independence by encouraging your child to take on small responsibilities during the trip. This can include managing their belongings, following a daily schedule, or helping with camp like chores. Achieving small goals can boost their confidence and reduce anxiety.

After the Trip

Reflect and Celebrate

Once the trip is over, take time to reflect on the experience with your child. Discuss what they enjoyed, what challenges they faced, and how they overcame them. Celebrating their achievements, no matter how small, can reinforce their confidence and willingness to try new things in the future.

Address Any Ongoing Concerns

If your child continues to struggle with anxiety after the trip, consider seeking support from a mental health professional such as a licensed child psychologist. They can provide additional strategies and resources to help your child manage their anxiety.

Plan for Future Trips

Use the insights gained from this trip to plan for future experiences. Continue to build on the strategies that worked well and adjust those that didn’t. With each successful trip, your child’s confidence and ability to manage anxiety will grow.

Helping children and teens with anxiety navigate overnight trips and summer camps can be challenging, but with the right preparation and support, it can also be incredibly rewarding. By taking proactive steps to address their concerns and empowering them with tools to manage their anxiety, you can help them build resilience and confidence that will serve them well throughout their lives.

As always, if I can be of assistance, please reach out.  Dr. M

Special Note: This blog post does not endorse any product or company.