Stress is healthy for development in small doses. It provides the necessary pressure to motivate your kids to focus and finish tasks properly. Distress is another story.
Feeling extreme pain, sorrow or anxiety can negatively impact your children physically, emotionally, behaviorally, socially and cognitively. Aside from extending support, you must assist your little ones in regulating their emotions to manage stress effectively even when you’re not around. Start with these seven tricks.
1. Teach Breathing Exercise
Deep breathing activates the parasympathetic nervous system, which tells the brain to relax and stop pumping stress hormones into the bloodstream. Once the parasympathetic nervous system is in the driver’s seat, the heart rate decreases and muscles relax. Reason overtakes emotion as more oxygen enters the brain, making it easy to think more clearly.
Practicing deep breathing exercises is simple. Tell your kids to put one hand over their bellies and the other over their chests. Breathe in through their noses to fill their lungs with air. They should stay still as their stomachs expand. Make an “O” with their lips, and then breathe out the air until their tummies flatten.
They can do this exercise until they feel more relaxed. It should become second nature to them over time.
2. Promote Physical Activity
Getting active is a definite stress reliever. Regardless of intensity, physical activities can release the pain by triggering the production of feel-good hormones. Walking, running, biking, jump-roping and shooting hoops are kid-friendly ways to destress.
3. Manifest Guided Imagery
Stressors usually arise from circumstances children can’t control. The sense of helplessness can cause them overwhelming emotional strain. If reality seems too much for them, they may find comfort in imagined scenarios.
Letting their minds wander to a safe place can lift your kid’s spirits when feeling down. It can be a fictional land they want to explore or a fond memory they love to relive. Instruct them to create vivid mental images to transport them into their imaginary worlds more quickly.
Your young ones should close their eyes and take slow, deep breaths throughout this exercise to relax their bodies. Once they feel better, the positive emotions their happy thoughts bring them should spill into real life.
4. Demonstrate Laughter Therapy
Laughing induces relaxation. Advising your kids to do something that tickles their funny bones intentionally can stimulate endorphins and elevate serotonin levels, neutralizing tension, improving their depressed moods and enhancing their well-being.
5. Introduce Journaling
Expressive writing is therapeutic for kids. Sitting down and putting their innermost feelings into words is a healthy outlet to release strong emotions. This activity also provides an opportunity to practice positive self-talk. Encourage your children to write about their day in a diary every day to make journaling a habit.
6. Develop an Attitude of Gratitude
Training your little ones to think about what they’re grateful for can alleviate their tension. This mindset helps put things into perspective and prevent a stressful moment from overshadowing the blessings they have in life. Gratitude expressions can make them feel happier and combat their negative thoughts.
Starting a gratitude journal is valuable. Telling your kids to note what they’re thankful for daily can remind them of the good things in their lives, lightening stressful situations.
7. Use the Power of Company
Socialization is another endorphin stimulator. Your little ones can feel less stressed by interacting with the people they like. Cuddling with their pets or favorite stuffed animals can also do the trick.
Help Your Kids Be Good Stress Managers for Life
Healthy emotional self-regulation is the hallmark of well-adjusted children. Training yours to keep their composure in distressing situations can be challenging, especially when you struggle in this area. Thankfully, you can help them lay the foundation for proper stress management with these practical tips.
