Children experience stress in response to major life changes, school pressures and deaths within the family. Although they may not experience the same level of stress as adults do, children still develop similar stress-related symptoms, including headaches, anxiety, decreased appetite and excessive worry, which can interfere with their development, according to Medline Plus. Therefore, ensure your children have access to a variety of stress management techniques to help alleviate overwhelming feelings of stress.
Deep Breathing
Oftentimes, when a child becomes stressed-out, he will begin to hyperventilate without thinking. Fortunately, deep-breathing exercises aid in returning the child's heart rate to normal, allowing him to better cope with his stressful situation.
To engage in a deep-breathing exercise, begin by instructing the child to make himself more comfortable. That may mean sitting down, stopping whatever activity stresses him out, or lying on the floor if the environment allows for it. Once comfortable, have the child inhale deeply through his nostrils, filling his belly up with air. After a count of six seconds inhaling, have the child release the air from his mouth as a great sigh of relief. Within a few repetitions of the exercise, the child's stress levels should diminish.
Progressive Muscle Relaxation
If the child complains of physical stresses, such as muscular tension or strain, instruct him to carry out a muscle-relaxation technique. Start by having the child raise his eyebrows up toward his hair, holding them there for five seconds. Then have the child close his eyes and pull his mouth back with a closed smile. Follow that with opening his eyes and mouth for a count of five. Then have him stretch out his arms, his hands, his fingers, his legs, his feet and his toes, ending with his shoulders to his ears, his torso twisted left and then right and finally, with all of his muscles fully flexed out. This exercise can not only release built-up muscle tension from stress, it will also distract the child from his present worries.
Develop a Hobby
When a child overworks himself, he may burn out from prolonged exertion. Therefore, the National Mental Health Association (NMHA) recommends partaking in a hobby to break from the stress of a busy routine. Any hobby, such as a sport, hiking or biking, that involves exercise will improve the child's physical health in addition to his mental health. Therefore, help your child find a diversion that emphasizes fun and physical activity. In the case of severe stress, meditation and yoga exercises may work best to teach the child to concentrate on simple activities like breathing and posing and to let go of any stressful thoughts he may be harboring.
