Do you struggle to help your kids manage their stress? I have been there! Check out these tips on helping your kids develop easy daily habits for managing their stress:
My daughter is the queen of fits when she is stressed. This one particular day, I knew it was coming and I could feel myself cringing already in preparation for the scream. The notecards that my ten year old daughter had been writing for the past hour were scattered on the floor along with herself, now a sobbing mess. A school project that had at first felt exciting and innovative to her now felt like the end of the world. Too many words. Too many ideas. And now she felt overwhelmed. Add to that a deadline that she felt was impossible to meet.
How can parents help kids manage stress? We used to be able to scoop them up as babies, hug and cuddle them, tell them sweet words until their tears subsided. As they grow older, though, taking on more responsibilities and exhibiting an independence that we both love and hate, our children have to find a way to manage their own stress, separate from us. As parents, we can help guide them.
Stress in children can reveal itself in various ways, including:
- Low energy.
- Headaches.
- Upset stomach, including diarrhea, constipation, and nausea.
- Aches, pains, and tense muscles.
- Chest pain and rapid heartbeat.
- Insomnia.
- Frequent colds and infections.
Reactions to stress can include:
- Throwing fits
- Acting out
- Being argumentative
- Withdrawing
My daughter usually reacts to stress by throwing herself on the floor, crying, and screaming. Her breath shortens, and she lashes out at others, blaming them for things that would not have been possible.
How to Help Kids Manage Stress?
Stress triggers signals in your body, causing your body to release hormones, including adrenaline and cortisol. A high level of cortisol increases the heart rate and energy similar to a fight-or-flight response.
When I was studying for my yoga certification, we discussed cortisol levels and how yoga helps to lower those levels. Not only does yoga reduce the level of stress hormones like adrenaline and cortisol; yoga also stimulates the production of endorphins. Endorphins are the “feel good” chemicals in the brain that are natural pain relievers and mood enhancers. Yoga isn’t the only exercise that accomplishes this, but it is an easy, applicable practice that you can incorporate into a busy day, at a moment’s notice.
Some of the benefits of yoga for managing kids’ stress:
- Awareness: helps bring your child into the moment, recognizing her physical and mental state
- Cortisol levels decrease
- Endorphins increase
- A feeling of grounding can begin: awareness, clearer thinking, patience with yourself, ability to think more objectively and take your time
- A consistent practice helps long term control of emotions/reactions, eventually becoming more intentional and sustainable.
- Easy to incorporate just a few minutes at a time
Easy ways to add yoga to your day:
- Take a 10 minute break to stretch
- Practice slow conscious breaths, in and out your nose
- Find grounding by standing feet hip width apart, flat on your feet, arms relaxed at your sides, and eyes closed. Breath 3-5 breathes, noticing how your body feels.
- Turn stories into movements, acting it out with poses
How Do You Manage Your stress?
As we encourage our children to pursue their interests and to take on more challenges, we also need to be aware of the increase in stress that kids may experience. We can help kids manage stress from an early age by teaching them simple practices like yoga to consistently incorporate into their day.
Our goal is to teach our children how to live a life that they love. One of the best lessons a child can learn is how to manage stress.
Living a life that they (and you) love begins with daily, healthy habits. Life is a journey, not an end. If they cannot live a sustainable, healthy life at the same time as pursuing their career or life goals, then they are not living their best life. Help your children manage their stress by developing good habits like yoga now that will become the foundation to every pursuit. This is real success. And remember: Your kids are copying you, so get in there and participate. Make it a family affair to be healthy by managing your own stress too!
If you would like more ideas on yoga poses or are interested in my yoga stories for kids, be on the lookout for more posts here on yoga for kids.
