Every day stress is something everyone experiences.

Some stress can be beneficial. Stress can motivate us to study for a test or make sure we leave our house on time for school, work or appointments. However, when that stress makes it to where you cannot function, then it becomes a problem. Here are some simple every day stress relief strategies for kids. 

Disclosure: This post may contain affiliate links. This means that if you make a purchase through one of my links I earn a small commission, at no additional charge to you. You can read more through my disclaimer. 

Causes of Stress

Anything can trigger the stress response. What is the stress response? Whenever there is a perceived threat, our brain starts to send out singles to our body which creates physical reactions. Sometimes the response can be small, like a slight uptick in the heartbeat, or it can be big like a panic attack.

For some children, the stress response can be triggered by the smallest thing. The brain can not always determine the difference between going to school and coming across a bear on a nature hike. 

Reactions to Stress

There are four possible responses to stress: fight, flight, freeze and fawn.

Fight Response in Kids

The fight response is an act of self-preservation. This can look like yelling, becoming physically aggressive, demanding or defiant. A kid experiencing this reaction may clench their fists or become argumentative.

Flight Response in Kids

The flight response is associated with avoidant behavior. This looks like procrastination, changing the subject, fidgeting or restless, and struggling to pay attention.

Freeze Response in Kids

This response is associated with disassociation and other immobilizing behaviors. Shutting down, mind going blank, and zoning out are all reactions that fit in this category. Ever tried asking your kid what happened when they had a meltdown? If their response is “I don’t know” chances are, they are still in this response.

The Fawn Response

This response is not as well-known as the first three; though I identify with it the most. Essentially, this response is all about people-pleasing. A person in this response will do or say whatever is needed to diffuse a situation.

Every Day Stress Relief Strategies

Join our mailing list to get a list of fun feel-good Fall activities. 

As a child therapist, I teach the kids I see various strategies to help them manage stress. These strategies work best when the stress is still minimal. If the stress becomes too high, the strategies can be less effective. 

Grounding Technique

This strategy uses the five senses and is designed to keep you grounded in your surroundings. You can practice this with your kid(s). You start by identifying:

• 5 things you can see
• 4 things you can feel
• 3 things you can hear
• 2 things you can smell
• 1 thing you can taste

Breathing Techniques

Breathing strategies are designed to lessen the physiological responses we have to stress. The act of breathing in and out slowly lowers our heart rate and calms the nervous system down. There are several breathing strategies to choose from.

Box Breathing

Breathe in for 4 seconds, hold for 4, breathe out for 4 seconds and hold for 4. Repeat as needed.

Belly Breathing

Place your hands on your belly and slowly breathe in through your nose. Feel your belly expand while breathing in. Slowly breathe out and feel your belly get smaller. 

Mindfulness Strategies

These are a great way to distract from whatever is stressing you out. 

Coloring

There are dozens of Mandala coloring books you can get. Coloring can be meditative and therapeutic for some. 

Click here to get my Mental Health coloring book to get through those stressful days.

Progressive Muscle Relaxation

We tend to hold stress in our bodies, sometimes without even realizing it. This exercise is great for releasing any tension. Starting from your toes and working your way up, tense your muscles while breathing in and then release while breathing out. You should finish by scrunching up your face. 

Exercise

Yoga is also a great stress relief. It can also help improve focus. Cosmic Kids has a channel on YouTube for kid yoga. I have used it with some of my clients in session.

CONCLUSION

There are many healthy ways to relieve stress. Find what is helpful for you and make a conscious effort to do at least one of those things each day. Whether it’s in the morning before heading to school or at night before bed. It can even be both. 

Remember, the key to everyday stress relief is to practice these strategies every day. 

Like this post? Share it! Then check out: 

Self-Care Strategies, Childhood Depression