A child's stress can result from many situations, including painful life events and medical conditions like Attention Deficit Hyperactivity Disorder, or ADHD. Whatever the cause, it is important to teach a child a variety of ways to relax so that he learns how to act instead of react in times of stress. This way, his decisions will not be based on emotion, but on calmness and self-control.
Little Teapot
"I'm a Little Teapot" is a creative way to regulate the breath to increase oxygen levels and relaxation. The goal of this game is to exhale twice as long as you inhale. Tell your child he gets to pretend that he is a teapot and show everyone his steam. Have your child sit in a chair with his back straight and chin held up so that the imaginary lid doesn't fall off. Encourage him to breathe naturally. With each exhalation, tell your child to make a hissing sound, something like "shhhhh." This is the sound of the steam escaping from the teapot. Tell him to do this slowly and loudly so that the steam floats way across the room.
Visualization Game
Help your child calm down and learn to cope with anxiety and stress through a visualization game. Begin by calling out specific objects for your child to imagine. Have your child verbally describe every detail. If she needs coaching, ask specific questions such as the color or texture of the object she is imagining. Next, have your child come up with an object on her own, keeping the image a secret. You must correctly guess the object just from her descriptions. When she has mastered this game, you can use it to have her visualize dealing with stressful situations or activities.
Drawing Game
This drawing game allows a child to express his frustration or emotion through a creative outlet. To begin, explain to your child that you are going to have a drawing conversation. Have your child select a crayon, then choose a different color so you will know who is speaking. This conversation will exist only on paper. Draw an object like a stick figure. Gesture to your child that it's his turn to continue the drawing without using words. Keep taking turns drawing until you feel the picture is complete. Discuss the picture with your child, asking open-ended questions to start a conversation. Although a detailed conversation can be beneficial, the quiet process of drawing is where the relaxation happens.
Body Mime
Body miming can do more than just help your child improve her concentration skills, but can also encourage relaxation and calmness. Have your child stand in front of you and then call out specific objects for her to mime. For example, if you say, "Be round like a ball," she must roll up into the shape of a ball. You can also have children partner up to form objects and letters together as a team.
References
- "Kids, Parents, and Power Struggles: Winning for a Lifetime"; Mary Sheedy Kurcinka; 2000
- Kid's Relaxation: Kids Relaxation and Meditation Techniques
