Is Your Child Overwhelmed? Must-Try Stress-Relief Techniques

Overwhelming academic pressures, social challenges, changes in life or environment, and overexposure to “screen time” and digital media can all add up and make children go through stress. The following are all scientifically proven measures to help children better cope with the ever-changing emotional landscape and can help teach children resilience and a healthy way to cope with stress that will be useful for them in the short and long run:

Mindfulness and Meditation

Mindfulness is known to be robust and helpful in coping with stress and anxiety. A study published in the Journal of Child and Family Studies showed that anxiety in children can be reduced through mindfulness training. This training helps children increase their focus on the present, raise awareness of thoughts and feelings without judgment, and reduce related negative behaviour.

Technique to Try: Encourage kids to do short, daily meditation exercises. The Calm Kids Club website offers free meditations, making the activity accessible and fun.

Physical Activity

Exercise is fantastic for the body and even better for the mind. Research suggests that children who participate in regular physical activity show a decrease in stress levels and an increase in mood (and the same for grown-ups). According to a study published in the Journal of Pediatric Psychology, active children report less stress and better emotional health than their less-active peers.

Technique to Try: Find fun, daily physical activities they enjoy, such as dancing in the living room, a soccer challenge in the backyard, or even a simple game of tag. Daily movement of any kind is a great way to help reduce stress.

Art and Creative Expression

Art therapy has found use in children’s mental health as it enables them to express feelings that might be difficult to verbalize. The American Art Therapy Association says creative expression in any form helps kids find new ways to express themselves and learn how to cope with stress.

Technique to Try: Give your child some art supplies and let them go to town. Drawing, painting, or crafting can be an excellent outlet for stress-related emotions.

Structured Routines

A consistent daily routine can give children a sense of predictability and security, especially in a world that can seem chaotic too often. The Journal of Abnormal Child Psychology featured a study that focused on the importance of regular routines in homes as a way to minimize anxiety in children.

Technique to Try: Help your child make a daily schedule that includes time for schoolwork, activities, and relaxation. Creating a routine provides as much structure as possible but with free time to balance them.

Yoga

Yoga perfectly combines physical postures and controlled breathing. The result is a calmer, more relaxed child. A review by Frontiers in Psychiatry highlighted that yoga reduces stress and anxiety and promotes better physiological and mental health in children.

Technique to Try: Treat It Like a Game. You can find an enjoyable kid-friendly yoga class for children on YouTube. It may also serve as a nice bonding moment and a relaxation tool.

Monitoring your child's stress levels and implementing these techniques can significantly improve their mental well-being. But remember—each child is unique, and what works for one might not work for another. So, it's essential to try different strategies and see what best suits your child. Through these practices, you can help your child build resilience against stress, leading to a healthier, happier development.