We all experience stress, it’s part of being human. But while adults might mutter “I need a holiday” between sips of coffee, children don’t always have the words to tell us when something feels off. Instead, stress symptoms can show up in unexpected (and sometimes dramatic) ways, like meltdowns over lost socks or sudden stomach aches before school.

Understanding the signs of stress in children is key to helping them feel safe, supported, and resilient. So let’s break down what stress symptoms can look like, and how we can help kids navigate life’s ups and downs without becoming tiny whirlwinds of worry.

What are stress symptoms in children?

Stress in children doesn’t always look the way we expect. Sure, they might seem a bit grumpy or quiet, but stress can also show up in ways that catch us completely off guard.

Common stress symptoms in children include:

• Changes in sleep patterns – Trouble falling asleep, frequent nightmares, or just not wanting to go to bed (again).
• Tummy aches or headaches – Especially when there’s no medical reason behind them. Often a sign their body is trying to tell them (and us!) something.
• Irritability or mood swings – One moment they’re laughing, the next they’re sobbing because someone looked at them “in a weird way.”
• Avoidance behaviours – Not wanting to go to school, join clubs, or see friends.
• Difficulty concentrating – Forgetting instructions, daydreaming more than usual, or feeling overwhelmed by simple tasks.

Of course, these symptoms don’t always mean a child is stressed, but if you notice a few of them sticking around, it’s worth gently checking in.

Why do children get stressed?

Let’s face it: childhood can be tough. There are big feelings, busy schedules, social challenges, and school pressures, all happening while their brains are still learning how to manage it all.

Some common triggers for stress in children include:

• Schoolwork and exams
• Friendship drama or peer pressure
• Changes at home (like moving house or family separation)
• Overloaded routines (hello, four clubs a week!)
• Sensory overload or neurodivergence

Just like adults, every child has their own “stress bucket.” When it overflows, symptoms start spilling out. The trick is learning how to help them empty it – bit by bit.

What helps children manage stress?

Helping kids manage stress isn’t about eliminating challenges (as tempting as it is to email their teacher and suggest “less homework, more colouring”). It’s about giving them tools to cope, regulate their emotions, and build confidence in their ability to bounce back.

Here are some of our favourite stress-busting strategies:

1. Create a calming routine

Predictable routines give children a sense of safety and control, something that’s extra important when the world feels uncertain. Think: wind-down time before bed, a calm space they can retreat to, or a regular after-school “chat and snack” moment.

2. Use breathing exercises

Simple breathing techniques can help children calm their nervous system. In Mind Marvels sessions, we love teaching visual techniques like “hot chocolate breathing” or “balloon breaths.” (Spoiler alert: they work for grown-ups too.)

3. Name the feeling

Helping children identify and label their emotions (“You’re feeling nervous because of your test tomorrow”) can reduce their intensity and build emotional intelligence.

4. Movement and mindfulness

Physical activity helps release stress, while mindfulness brings children back to the present. Whether it’s a nature walk, a few yoga stretches, or just dancing around the kitchen – it all helps shift stress out of the body.

5. Talk about it

Create a home or classroom culture where talking about feelings is normal. Some kids may not open up straight away, but knowing you’re there – really there – makes all the difference.

It’s about giving them tools to cope, regulate their emotions, and build confidence in their ability to bounce back.

When to seek extra support

Sometimes stress symptoms linger, or start affecting a child’s day-to-day life. If your child is consistently struggling with sleep, school, friendships, or their emotions, it might be time to speak with a GP, teacher, or wellbeing specialist.

Remember: asking for support doesn’t mean you’ve failed – it means you care enough to get the right help.

How Mind Marvels can help

At Mind Marvels, we work with children to explore their feelings, understand their brains, and discover tools to calm their minds and bodies. Through our fun and interactive wellbeing sessions, children build emotional awareness, resilience, and self-regulation skills they can carry with them for life.

We see it time and time again, children walking into sessions feeling overwhelmed, and walking out a little more empowered.

Curious about what we do? Learn more about our wellbeing sessions here.

Stress might be a normal part of life, but it doesn’t have to take over. When we give children the space, language, and tools to understand what’s going on inside, we help them feel more in control and a lot less alone.