Stress Management in Children and Adolescents

Written by Varsha Pillay

Facility Manager for Mondia Health Umhlanga

29 October 2024

Stress Awareness Day is on 6 November 2024.   Stress and the management thereof in Children and Adolescents are very relevant, especially at the end of the year,  with school and post matric examinations taking place.  

Stress management in children and adolescents is a critical aspect of their over-all wellbeing. As children navigate the challenges of growing up, they are increasingly exposed to various stressors that can impact their mental and physical health.

Chronic stress can lead to anxiety, depression and decreased academic performance, making it essential for parents, caregivers, and educators to equip children with effective stress management techniques.

As a parent, it is essential to help your children develop healthy coping mechanisms to manage stress and anxiety. Remember, every child is unique, so it is essential to introduce them to a variety of techniques to find what works best for them.

Below are some tips to help you help your children to relax.

1. Model calm behaviour: Kids learn from what they see, so make sure you are modelling calm and relaxed behaviour yourself. Take deep breaths, count to 10 or take a break when you feel overwhelmed.
2. Reframe your supporting conversations: Our brains register objects as pictures, hence saying things like “Do not stress’, immediately creates an image of stress. Rather use sentences such as “relax, you got this”, “focus, take a deep breath”.
3. Encourage open conversation: Create a safe space where your child feels comfortable opening up about their feelings. Listen attentively to what they say and avoid interrupting or offering solutions right away.
4. Teach relaxation techniques: Introduce simple relaxation techniques like deep breathing, progressive muscle relaxation or guided imagery. You can find plenty of child-friendly resources online, including videos and apps.
5. Encourage physical activity: Regular exercise is a great stress- reliever for kids. Engage them in fun physical activities like dancing, jumping rope or playing their favourite sports.
6. Create a calming environment: Help your child create a cozy and calming space in their bedroom or play area. This could include dim lighting, soft music, or a favourite stuffed animal.
7. Practice mindfulness together: Engage in mindful activities like yoga, meditation or simply paying attention to their breath. You can find guided session online that are suitable for children.
8. Offer positive affirmations: Help you child develop a positive self-image by repeating affirmations like “ I can handle this, I am strong, I am capable”
9. Encourage creative expression: Allow your child to express their emotions through drawing and writing for example.
10. Teach problem solving skills: Encourage your child to identify problems, brainstorm solutions and take action. This helps them feel in control and builds more confidence.
11. Schedule downtime: Make sure that your child has enough rest time to recharge. Establish a consistent bedtime routine and create opportunities for relaxation during the day too.

Tips for children and Adolescents

1. Deep breathing exercises: Take slow, deep breaths in through your nose and out through your mouth. This helps calm the mind and body.
2. Physical activity: Regular exercise in crucial for healthy minds and bodies – dance, play your favourite sport to release endorphins which are natural mood-boosters
3. Creative expression: Chanel emotion in a healthy way by drawing, painting or creating art to express your feelings.
4. Talk it out: Have open conversations with a trusted adult, such as a parent, teacher or counsellor, talking about your feelings can help you process and release stress.
5. Mindfulness: Techniques such as Focus on the present moment. Grounding techniques using your five senses- 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell and 1 thing you can taste.
6. Healthy sleep habits: Have a consistent bedtime routine – aim for 8 to 10 hours of sleep each night to help regulate stress hormones.
7. Relaxation techniques: Progressive muscle relaxation, visualisation or guided imagery techniques can help you unwind and relax. Ask an adult to assist with online services.
8. Positive self-talk: Practice positive affirmations. Look into a mirror and speak this affirmations to yourself – “I can handle this, I am strong and capable, I am the best, today is MY day,  I am a winner”
9. Time Management: Prioritise tasks, break them down into smaller steps and take regular short breaks to avoid feeling overwhelmed.
10. Laugh it off: Read a humorous book, watch funny videos. Laughter if a great way to relieve stress and boost your mood.

For more information about stress management and programs to support children and adults, please contact your nearest Mondia Health Facility.  Visit www.mondiahealth.co.za