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Simple Stress Management for Kids

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Maybe it’s not about bills, health insurance woes or a busy day at work, but stress takes a toll on kids the same as it does on adults. Even on days they can’t tell you why they’re stressed, they probably feel it in their bodies. Stomachaches, headaches, muscle tension, fatigue or changes in appetite could all be signs your kids are experiencing stress in their lives.

The American Psychological Association says children between the ages of 8 and 17 worry about doing well in school and getting into college, as well as about their family’s financial status. They report headaches, sleeplessness and stomachaches.

Life is inevitably full of stressors, but you can incorporates some simple coping strategies into your routine to help your kiddos deal with their stress in a healthy way. Start by encouraging mindfulness.

Yoga, meditation, stretching, journaling, drawing or painting are all activities that encourage mindfulness, which can alleviate stress and help with self-regulation. Studies show meditation and deep breathing exercises may be the most effective tools.

The Cambridge Dictionary defines meditation as “the act of giving your attention to only one thing.” Chances are, when we’re feeling stressed, we’re thinking about dozens of things. Our thoughts are all over the place. Kids feel this way too. 

According to the Headspace blog, meditation has been scientifically proven to help alleviate stress after just eight weeks of a regular practice. Studies show it ultimately reprograms the brain, training the mind to be more open and less reactive.

Meditating won’t eliminate stressful thoughts, or thoughts in general, but it will teach you to step back and observe them without judgment. Imagine your thoughts as clouds passing by in the sky—notice them, watch them pass, but don’t worry about them.

Yoga is another great stress-buster. According to Mayo Clinic, this practice brings together physical and mental disciplines that may help with peacefulness of body and mind—another key to relieving stress and anxiety.

The practice of yoga combines poses (a series of postures meant to increase flexibility and strength), controlled breathing (to help quiet your mind) and meditation (to help with presence). Try a slower-paced yoga with easier poses to help with stress management.

Carve out a few minutes every morning or evening to sit with your stressed kiddo and work on some simple yoga postures. Play classical music or even your favorite yoga YouTube channel from your iPad.

Stress can cause muscle tension. Stretching encourages the release of endorphins, which should relieve any stress in the body. Stretching can soothe headaches and help with circulation and fatigue. A few minutes of simple stretches a day should slowly relieve that tension. Stretch with your kiddos while having a Disney+ marathon.

Encourage your kids to record their feelings in a journal or even draw or paint them out. Writing can be therapeutic, and once kids see their big worries on paper, they might not seem so intimidating. Journaling serves as an emotional release and can help with problem solving. Most of all, it’s a great outlet for expressing tough emotions.

Sometimes, even just talking about their feelings (if they want to) will help kids process what they’re experiencing. Discuss your child’s feelings over her preferred activity, like painting, baking cookies or going for a walk. You may learn she’s nervous about an upcoming math test, and some deep-breathing exercises would calm her nerves.

Younger kids may not yet grasp the concept of meditation, yoga, breathing exercises or journaling, but they definitely get stressed out and need an outlet too. If you sense a meltdown coming on, here are a few tools to help your youngster decompress.

Stress-relief tools at-a-glance

Help your kids reframe their stress. Encourage them to look at the stressful situation in a new way, seeing the possibilities rather than the possible threats. Look for the things you can change, the benefits and even the humor in a situation.

Emily Morrison is a freelance writer, former copy editor, full-time mommy and Disney fanatic who lives in Independence with her husband, 4-year-old son and two dogs.

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