Strategies for Kids Struggling with Stress

By Loretta Blevins, APPC 4414

Stress and anxiety can affect a child's body in different ways. One of the ways is when a child's nervous system is distressed. A distress nervous system can present as rapid breathing, increased heart rate, and  gastrointestinal issues to name a few.  Parents can help children calm their systems by modeling and teaching deep breathing. Because children develop in different stages, it is important to help them with appropriate strategies as based on their age. 

For example, calm verbal responses and co- regulation (parent holds or hugs child in a calm soothing manner) are needed for children birth to three years of age. As children mature in their abilities they can be engaged to try their skill at deep breathing. Using a pinwheel, a child can be guided to take a deep breath in and blow it out to make the pinwheel spin. Prompt your child to try this at least three times and guide them to use slow exhales to make the pinwheel move. They will find this as  a fun way to calm the body and brain. Older children can learn deep breathing and calming techniques through the sound of a recorded guided meditation for children. Additionally, you can  encourage your child to release feelings of stress or anxiety through talking, drawing, or journaling. Physical and creative activities are also positive ways, to boost mood and increase endorphins (feel good hormones) in the body.