Even better, knowing some self-care activities that they can rely on can provide them with the necessary tools to manage stress as they grow up.
Here are some simple yet effective strategies to help children feel calmer and better equipped to cope with any stress life throws their way. These strategies work for all ages, from toddlers to teenagers.
1. Teach Deep Breathing
When kids are stressed, they sometimes breathe quickly and shallowly instead of taking deeper breaths. Offering a conscious choice to breathe deeply can help them relax and recover.
For younger children, talk about belly breathing instead of chest breathing. Don’t worry about counting breaths.
Older children and teenagers can try inhaling for four seconds, holding their breath for seven seconds, and exhaling slowly for eight seconds.
You can ask children of any age to take four deep breaths when they start to feel anxious or overwhelmed.
2. Offer Healthy Food and Drinks
Using food as a stress reliever isn’t a pattern anyone wants to encourage, but if your child is a snacker, they might be hungry without even realizing it.
Taking a minute to drink a glass of milk or eat an apple can make the problem far more manageable.
When children start to feel stressed or you notice they seem overwhelmed, they can learn to ask themselves when the last time they ate or drank something was. This is a useful skill for all ages.
3. Listen to What They Say
Mindfulness isn’t something everyone can do right away, even adults. But you can simplify it and turn it into a game for younger children.
Sit down and close your eyes. Listen to what you can hear around you. Listen to the birds singing, the sounds your house makes, the voices of others, everything.
If your mind wanders, acknowledge it but don’t get frustrated with yourself. This is normal and takes practice to keep your mind on track.
After a minute or two, open your eyes. How many times did you think about something other than what you were hearing?
4. Get Creative
Creativity is a fantastic self-care activity for children of all ages, and there are many ways to do it.
The right activity will depend entirely on the child’s age and interests, but it should be a quiet and creative activity that the child genuinely enjoys.
Younger children might enjoy coloring in a coloring book or on a blank piece of paper. There’s no need for a super messy art project; this is something the child can do independently.
Older children might prefer drawing or coloring in a sketchbook or just having fun with a coloring book.
Children who can write may enjoy keeping a journal or writing stories.
5. Dance It Out
Music is a great stress reliever, and moving your body can help, too. Turn on some tunes and start dancing.
This can be a family activity, but it doesn’t have to be. Sometimes children feel shy about dancing, so they might prefer to boogie in their bedroom or away from everyone else.