April marks Stress Awareness Month in the UK and a report by the Children’s Society states that 1 in 6 children aged 5-16 are likely to have a mental health problem. But what exactly is stress, and why is it important to know about it, especially for our children? In this blog, we’ll explore what stress is, how it affects us, and five ways to tackle stress in children.

Explaining Stress to Children

It might help to first explain that feelings of stress are normal. It is a feeling we get when things around us start to feel overwhelming or out of control. We all feel stressed when we have too many things to do and not enough time to do them. Your body might feel tense, and your mind might feel like it’s racing a mile a minute.

Understanding Why Children Get Stressed

Children can get stressed for lots of reasons. Sometimes it’s because of schoolwork or tests. Other times it’s because of things happening at home or with friends. The pressures of social media, family dynamics, and societal expectations can weigh heavily on their shoulders. Even things like trying something new or being in a new place can make a child feel stressed.

How Does Stress Affect Our Children?

When we’re stressed, our bodies go into overdrive. Their heart might beat faster, their muscles might feel tight, and they might have trouble sleeping or concentrating. Too much stress for too long can also affect long-term mental health. That’s why it’s important to learn how to manage our children’s stress.

Managing Stress in Children

Luckily, there are ways to deal with stress before it becomes unmanageable. Here are five Mind Marvels techniques to help manage stress in children:

1. Take bee breaths: Bee breaths are a fun way for children to do their breaths and imitate one of our most important and colourful insects! Inhale deeply through your nose (1-2-3-4). Exhale slowly through your mouth (1-2-3-4) while making a low humming sound – “Bzzzz”.
2. Talk about stress and repeat a mantra: Keep an open dialogue and encourage your child to not keep stress bottled up inside. Fostering this environment at home will help reduce any stigma around feelings of stress and anxiety. It may also help to give your child a positive mantra. Repeat a phrase over and over, for example, “I am calm” or “I am relaxed.” You can also get creative and make it something personal to you if you prefer.
3. Get outside: Connecting with nature or simply breathing in fresh air is one way to reduce stress. Find a local park, forest trail or garden and go for a peaceful walk in nature, taking in the surroundings or do something more active like a bike ride or a simple game of tag with family or friends.
4. Take breaks: If your child is feeling overwhelmed with schoolwork, chores, or a stressful situation, take a break and get them to do something fun for a little while. This can include playing a game, drawing, singing, or dancing. They will come back feeling refreshed and ready to tackle whatever they need to do.
5. Try a yoga pose: We can allow nature to inspire us indoors with the Tree Pose. The combination of physical movement, mindfulness, and relaxation techniques in yoga can offer a holistic approach to stress management. For this pose stand on one leg. Put the bottom of your other foot against your inner thigh. Stretch your arms straight up toward the ceiling with your palms pressed together and remember your breaths in through the nose and out through the mouth. 

Understanding stress in children, whether in the family home or at school, is all about learning how to recognise when they’re feeling stressed and what to do about it. Beyond the confines of home and school, communities also have a responsibility to prioritise children’s mental health. By creating a culture of empathy and support, we can create a brighter future for generations to come.