How To Help Your Child Cope With Stress?

Children have plenty of stressors, such as school pressures, social dynamics, or simply the challenges of growing up.

Childhood stress can cause long-term mental health issues and abnormal behaviors. As parents, it is a given to recognize their stress and help them deal with it emotionally and mentally.

Let’s explore some practical strategies to help your child manage stress, foster resilience, and handle social situations that will help them as adults.

1. Build A Supportive Environment

Make sure your home is a safe and non-threatening space. Remember, sometimes children need a safe space more than solutions.

Help Your Child Cope With Stress in Life

Prioritize safety in your home — from situations, other people, and yourself. A sense of safety helps them process and manage their stress and well-being more effectively.

Creating a supportive environment at home is perhaps the most essential part of helping children cope with stress.

You can significantly reduce stress levels in children by giving them a stable and nurturing environment that allows them to feel secure, calm, and relaxed.

2. Allow Open Communication

Foster an environment where children feel comfortable sharing their feelings and thoughts.

Allow your children to feel free to discuss their conflicts and curious questions, however inappropriate.

Encourage them to openly express what’s on their mind, whether it’s their fears, anxieties, or even day-to-day experiences.

Actively listen to them without judgment, showing empathy and understanding. This practice helps in alleviating their stress and strengthens your bond with them, making them feel valued and heard.

3. Teach Stress Relief Techniques

Guide your child in learning relaxation methods like deep breathing, guided imagery, and progressive muscle relaxation, which are quite effective in managing stress.

Deep Breathing:

Deep breathing is a simple yet powerful stress relief technique to teach your children. It involves taking slow, deep breaths, which can help calm the mind and reduce anxiety.

It can be done anywhere and anytime, making it an easily accessible tool for children when they feel overwhelmed or stressed.

Deep breathing helps shift focus away from stressors and brings attention to the rhythm of their breath, promoting relaxation and a sense of peace. Encouraging regular practice can enhance their ability to manage stress more effectively in various situations.

Calming Deep Breathing for Kids | Breathing with Pipsi | Moshi

Guided imagery:

Guided Imagery involves guiding your child to visualize a peaceful and happy place, engaging all their senses in the process. This mental escape allows them to explore a safe haven in their mind, where they can relax and let go of stress and anxiety.

Encourage them to imagine the details of this place — the sights, sounds, and sensations they experience there.

Guided imagery can engage their senses, providing them a mental break from stressors, and enhancing their ability to self-soothe and find calmness in challenging situations.

Guided Imagery - Age 6 to 12

Progressive Muscle Relaxation:

Progressive muscle relaxation is an effective way to help your kids manage stress. It involves tensing and then sequentially relaxing different muscle groups.

It is particularly beneficial in calming both the mind and body, especially during moments of nervousness or high stress.

By focusing on each muscle group and learning to release tension, children can gain a better grasp of how to control their body’s stress response.

This practice promotes relaxation and enhances their overall awareness of physical sensations associated with stress.

Progressive Muscle Relaxation (PMR) Exercise for Kids and Teens

Mindfulness meditation:

Mindfulness meditation can help children cope with stress, as proven by research.

“Mindfulness may be particularly relevant for youth and families who have an increased risk for exposure to chronic stress and unique stressors associated with medical and/or social-contextual considerations.”

Mindfulness-Based Approaches for Children and Youth, 2016

It involves teaching them to focus on the present moment, observing their thoughts and feelings without judgment. It enhances their awareness and acceptance of their internal state, leading to a calmer and more centered mindset.

Regular mindfulness meditation helps children learn to respond to stress in a more balanced way, rather than reacting impulsively. It can also improve focus and attention, helping their academics.

5 Minute Guided Meditation for Kids | Short Guided Mindfulness Meditation for Kids with Music

4. Promote Healthy Habits

A healthy body supports a healthy mind, making it easier for children to cope with stress and maintain a positive outlook on life.

But promoting this needs your active involvement. You have to embrace healthy lifestyle choices such as regular exercise, a balanced diet, and sufficient sleep to encourage your child to do the same.

Some other habits fundamental to managing stress in your child include:

  1. Creative Outlets: Encourage artistic activities like drawing, painting, or music.
  2. Quality Family Time: Spend regular, stress-free time together as a family.
  3. Nature Exposure: Regular walks or playtime outdoors.
  4. Structured Routines: Maintain a consistent daily schedule to provide stability.
  5. Social Interaction: Encourage healthy social engagement with peers.

5. Teach Them How To Use Positive Stress

Teaching children to harness positive stress is key to their development. Teach them to use positive stress to achieve goals, adapt to changes, and face challenges.

It involves guiding them to view moderate stress as a motivator rather than a hindrance. This approach helps children to channel stress into achieving goals, adapting to new situations, and overcoming challenges.

For instance, the stress of an upcoming test can encourage diligent studying, and the nerves before a sports match can heighten focus and performance.

Learning to use stress constructively can help children maintain good grades and sports involvement, as well as build resilience. It also equips them with vital coping skills for future obstacles.

6. Help Them Practice Daily Gratitude

Gratitude Practice is a beneficial exercise for all of us, and building this into a habit in childhood can go a long way in developing stress-coping skills.

Encourage your children to reflect on and write down things they’re thankful for, whether it’s people in their lives, experiences, or simple joys.

Gratitude practice (like the scientifically proven Three Good Things) helps shift their focus from what they lack to what they possess, cultivating a sense of appreciation.

Moreover, regularly acknowledging and expressing gratitude can positively influence their mindset, reducing tendencies to take things for granted.

7. Instill A Habit of Journaling

Journaling is a great way for children to express themselves.

Writing practice can also be therapeutic, helping the writer linearly process their emotions and solve problems​​, significantly enhancing their overall well-being.

Encourage your child to maintain a journal where they can freely write about their daily experiences, thoughts, and feelings.

A personal journal also offers them a private space to record and process their emotions and thoughts, and to work through any challenges or problems they might be facing.

Journaling is a valuable tool for self-reflection and personal growth, helping them understand their experiences and emotions better.

8. Seek Professional Help

Seek professional help if you feel your child’s stress levels are too high or if they are struggling to cope.

Some online resources that you may find helpful:


Main Causes of Childhood Stress

Some of the most common causes of childhood stress are:

Family-related causes of childhood stress:

  • Family conflicts: Arguments, tension, or violence between parents or caregivers can be very stressful for children.
  • Divorce or separation: This can be a major life change that disrupts routines and creates uncertainty.
  • Loss/death of a loved one: The death of a parent, sibling, or another close relative can be a devastating experience for a child.
  • Family illness or mental health issues: Seeing a parent or sibling struggle with illness or mental health issues can be a source of worry and anxiety.
  • Financial problems: Difficulty making ends meet can create stress and instability for the whole family.

School-related causes of childhood stress:

  • Academic pressure: Children may feel stressed about getting good grades, meeting expectations, or keeping up with peers.
  • Bullying or peer pressure: Being bullied or feeling pressure to conform to peer groups can be very stressful and isolating.
  • Changes in school environment: Starting a new school, changing grades, or dealing with difficult teachers can be challenging for some children.
  • Fear of failure or disappointment: Children may worry about letting their parents or teachers down, which can lead to stress and anxiety.

Other factors causing stress in children

  • Moving: Changing homes can be disruptive and unsettling for children, even if it’s a positive move.
  • Chronic illness or disability: Living with a chronic illness or disability can be a source of stress and uncertainty for children and their families.
  • Exposure to violence or trauma: Witnessing or experiencing violence or trauma can have a lasting impact on a child’s mental health and well-being.
  • Cyberbullying or online harassment: The internet can be a breeding ground for bullying and harassment, which can be very stressful for children.
  • World events: Current events like natural disasters, political unrest, or terrorism can be a source of worry and anxiety for children, especially if they feel unsafe or uncertain about the future.

Final Words

Remember, childhood stress can be caused by their trying to live up to parental expectations.

Each child may react differently to their stressors, and their ability to cope can vary based on age, personality, and support systems.

We, as parents, should be accessible to them so that they can talk to us freely. Two-way talks can help identify and solve their stress.

Stay open to reaching out to a counselor to help children cope with stress, and safeguard their future.


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