Anyone can experience stress, even children. Whether it’s an upcoming test, a tough moment in their friendships or the general growing pains of growing up, it’s completely normal for children to experience stress. When they do, it’s important that they have a toolbox of healthy coping mechanisms to help them manage it. Here are a few age-appropriate stress management techniques you can introduce to your child:

Breathing Exercises

One of the easiest stress management techniques is mindful breathing. It’s a popular technique because it can be done anywhere. If your child is younger, teach them balloon breathing, where they imagine their belly is a balloon filling up with air on every inhale and slowly deflating on every exhale. If your child is a bit older, teach them box breathing, where they breathe in for four counts, hold it for four counts, and breathe out for four counts. Breathing exercises are a great way to help your child reset their nervous system in moments when they’re feeling stressed.

Physical Movement and Taking Breaks

While some children need a quiet moment to relax and take some deep breaths to relieve stress, others may need physical movement. For these children, the best way to help alleviate stress is to shake it off, literally. Sometimes, a few jumping jacks, a quick dance party or a 10-minute walk outside is all it takes to lower stress levels. It releases pent-up energy and can help reset their focus. When your child needs a break from homework or a frustrating situation, encourage them to get up and move rather than pushing through.

Journaling and Creative Expression

A huge part of moving through stress is processing emotions. One way to do that is through creative expression. Journaling, drawing or working on a craft gives children an outlet for working through big emotions. Encourage them to take the pressure off themselves for the finished product to be polished or perfect. A journal entry that’s messy or a scribbly doodle is fine, because it’s the process of creating something that lowers cortisol levels and releases the feel-good hormones.

Naming and Talking About Feelings

When they’re ready, it can help to sit down and have an open conversation with your child about why they’re feeling stressed. Being able to name emotions and talk about feelings is one of the first steps in healthily working through them. There’s also something to be said about releasing stress by talking about it because it gives children a chance to let go of it, instead of holding it inside their bodies. Help guide the conversation by asking open-ended questions, including how their body is experiencing the stress and what they think would help them feel better.

Creating a Calm-Down Routine or Quiet Space

Talking, moving and creating are all great, but some children just need peace and quiet. Having a designated spot, like a cozy corner with calming lighting, comfy pillows, books or their favorite toy, gives your child a physical place to retreat when their stress levels spike. Pair it with a simple calm-down routine, like breathing exercises or squeezing a stress ball, so they have multiple ways to cope with the stress once they’re in their quiet spot.

Throughout their lives, children will experience moments of stress. Teaching your child healthy stress management skills now will benefit them well into their adulthood. At Lake Forrest Prep, we’re always teaching our students real-world skills they can take with them in school and beyond. Learn more about us here or contact us here to schedule a tour of our K-8 private school in Orlando.