Helping Children Manage Stress

Heading into this time of the year, I often hear from parents that their kids are stressing out. Back-to-school after a break pressure, testing, placement for new schools coming out, change of season and over-scheduling can all add to this stress.

I work with children individually and in schools to help them learn to recognize stress and manage their emotions. I teach them about the workings of their brains and provide tools to manage emotions and become more self aware. We look at ways that creativity can help them manage stress and expand their way of thinking. I also introduce them to mindfulness and meditation and see the benefits of these teachings first-hand.

Children show stress in different ways. They might get upset more easily, have tantrums, be more aggressive, or seem to be worrying excessively.

Issues can develop around sleep and they may have changes in appetite. They might also manifest more physical symptoms, such as headaches or stomach aches. There are many ways you can help your child at home.

Sleep. Enough sleep is essential for your child’s development and wellbeing. 10-11 hours is necessary for elementary school children. A winding-down bedtime routine is important.

Screens. Be very aware of your child’s screen time. Consider limitations and always make sure they have at least an hour with no screen before bed. A no screens in the bedroom policy is a good idea.

Exercise. Running around getting exercise in any way is beneficial for both your child’s mind and body.

Downtime. Make sure they have enough downtime. It can be tempting to take advantage of all that New York has to offer with the amazing after-school programs every single day but children also need time just to be (without a screen). I believe this is where creativity is nurtured. Fewer things to do also means less rushing around, which can be incredibly stressful for all involved.

Connection as a family. Make time for family togetherness. It helps your kids feel grounded and safe. This can look many different ways, from a meal together, to a family bedtime story, from getting out into nature to a game night. It doesn’t have to be anything intense, just time to be together and chat, an opportunity for children to talk about what is going with them.

Take care of yourself! Children notice how you manage your own stress and learn from what you do. Take time for yourself, let them know when you head to the gym or a walk that it helps you feel good. Lie on the floor to rest or put your legs up the wall and explain it is a very restful position for the legs. Ask them to join you. And, of course, to learn how to meditate! And then meditate with your children and without them. Be well.