Recognizing the Signs of Stress in a Child

Since children aren’t always able to vocalize or identify their feelings, it’s important to know what to look for. Some common signs of childhood stress include changes in appetite, difficulty sleeping, mood swings, irritability, withdrawal from social activities, and physical complaints like headaches or stomach aches. By paying attention to these signs, you can intervene early and provide the necessary support and guidance. 

You don’t need to wait until your child is experiencing stress to begin teaching them how to handle it. Children learn most effectively through what they see. So the first step in teaching your children how to manage stress is to discover what works for you. Then you can model those behaviors and tools when you are faced with stressful situations. Keep reading for some tools you can try!

Unfortunately, stress management is not something many of us are taught, so if you don’t have a full complement of techniques to draw from right now, you are not alone. Now is always the perfect time to explore what works for you. By communicating openly about your own journey to find ways to manage stress, you also show your children that it’s ok to find new ways to get through challenging situations.

The ability to emotionally self-regulate is one of the practices at the heart of peaceful parenting. When we are able to feel and soothe our own bodies and emotions without defaulting to unconscious reaction patterns, we are better able to maintain and model connection with our children in times of stress. Younger children especially need parents to model emotional self-regulation, and while tweens and teens are still learning how to self-regulate on their own, you the parent and your calm presence are still the most reliable tool to support your child through stressful moments.

How Do I Teach My Child or Teen to Deal with Stress?

Building Emotional Intelligence

Emotional intelligence (EQ) plays a crucial role in managing stress. By helping your children develop their EQ, you can help them recognize, understand, and regulate their emotions effectively. One way to do this is by encouraging open communication and active listening within your family. Create a safe and non-judgmental environment where your child feels comfortable sharing their feelings and concerns. Engage in conversations that explore emotions and problem-solving strategies, allowing your child to express and learn from their own experiences.

Teaching Stress Management Techniques

Breathing Together: Finding fun and easy-to-remember breathing exercises is a simple and effective way to connect with feelings and reduce stress. Practice breathing together during calm moments, and encourage your child to use these techniques when they feel overwhelmed or anxious. 

Here are some breathing exercises you can try with your child:

• Smelling the Flowers & Blow Out a Candle: Ask your child to imagine their favorite flower, then ask them to pretend they are smelling it by inhaling slowly and deeply through their nose and exhaling through their mouth.

• The Bunny Breath: Encourage your child to imitate a playful bunny in the garden by taking three quick sniffs in through the nose and exhaling gently through the mouth. 

• Snake Breathing: Spark your child's creativity by asking them to pretend they are a slithering snake. Ask them to inhale deeply through the nose, then exhale through the mouth with a soft and gentle hissing sound, just like a snake. 

Here is a breathing exercise to try with your teen:

Four by Four Breathing: Count to four in your head as you breathe in through your nose. Hold in your breath for another count of four. Exhale through your nose for another count of four. Repeat four or more times.

Healthy Lifestyle Habits: A balanced lifestyle plays a significant role in managing stress for everyone. Whenever possible, encourage and support your child or teen to find ways to engage in activities that are fun for them, such as: regular body movement, spending time outside, eating nourishing meals, doing any form of creative expression, and getting as much sleep as they need (especially going to sleep before 10pm gives the body the deepest levels of physical restoration possible). These habits contribute to overall well-being and physical-emotional resilience in coping with stress for humans of all ages.

“It’s been shown that human beings get the most beneficial hormonal secretions and recovery by sleeping during the hours of 10:00 p.m. to 2:00 a.m.” – Shawn Stevenson, Sleep Smarter

Time Management and Organization: Teach your child or teen the importance of managing their time effectively so they can use it in ways that feel best to them. Help them create a schedule or use a planner to create routines for activities, homework, and leisure time. By developing good organizational skills, they can reduce the feeling of being overwhelmed.

Problem-Solving Skills: Guide your child in developing problem-solving skills to handle stressful situations. Teach them to identify the problem, brainstorm possible solutions, evaluate the pros and cons, connect to their intuition, and select the best course of action. Encourage them to break down big tasks into smaller, manageable steps, fostering a sense of accomplishment and confidence.

Mindfulness and Mind-Body Practices: Introduce mindfulness techniques to your child in fun and age-appropriate ways. These practices help children focus their attention, become more aware of their thoughts and emotions, and develop a calmer mindset. 

Some examples of fun mindful activities:

• Take your nose on tour: Go around the house and find all kinds of things to smell; talk about what the smells remind you of.

• Go on an adventure: Take a walk through your neighborhood and look at everything as though you’ve never seen it before. Point out plants, animals, houses, and anything else that catches your eye, and tell each other about what you see.

Encourage them to engage in activities they enjoy, such as hobbies, sports, arts, or spending time with friends and family. These positive outlets can provide a sense of joy and help your children to cope with stress effectively.

Teaching children and teens to manage stress and anxiety is an essential skill that will benefit them throughout their lives. Parents can effectively support their children in building emotional intelligence and stress management skills through curiosity, connection, and ongoing learning. By recognizing the signs of stress, promoting open communication, and teaching fun and effective stress management techniques, we can empower our children to navigate the complexities of life with confidence, resilience, and emotional well-being. Remember, a little guidance and support go a long way in helping our children thrive in the face of stress.

Peaceful parenting is an invaluable way to enhance connection and harmony with your child, creating a powerful foundation for life. Unlike other approaches that focus solely on changing children's behavior, peaceful parenting offers a radically different approach—one that delves into our own behaviors, expectations, and values as parents. 

If you are interested in learning more, The Peaceful Parenting (R)evolution is a wonderful introduction to embracing the principles of honesty, vulnerability, and leadership in your parenting. It provides a powerful framework for raising your family with integrity and confidence.

Authored by the founder of Jai, the world's leading parent coaching institute, this groundbreaking examination of parenting takes you on an inner journey of self-inquiry, exploration, and curiosity. It encourages you to reflect on the question that can only be answered by you: ”How can I be the best version of myself in the name of raising my child?” 

Through captivating stories of hope and inspiring transformations from families from around the world, this book offers insight, guidance, and practical strategies that will deepen your bond with your child, foster open communication, and create a joyful and harmonious family dynamic. It's a transformative resource that empowers you to become the parent your child truly deserves while preparing them to be the leaders our future desperately needs. Get your copy of The Peaceful Parenting R(e)volution here today!

Meet Your Author, Katie Owen

Jai Business Coach & Marketing Mentor

As a former practicing therapist turned copywriter and marketing strategist, Katie is passionate about the intersection of marketing and mindset. Katie embodies the practices of taking the simple actions, consistently over time, that create epic results.

A master storyteller, Katie works with our coaches to refine their message, increase their visibility and get clients!