As a licensed practitioner who works with kids, I’ve seen firsthand how stress can impact even the youngest children. Whether it’s the pressures of school, social challenges, or just the everyday ups and downs of growing up, kids today face a lot of stressors. But here’s the good news: there are plenty of simple, effective ways to help your child manage stress and thrive. In this post, I’ll share some of my favorite kid stress relievers that you can easily incorporate into your daily routine.
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The Power of Play
One of the best ways to help kids relieve stress is through play. When children engage in activities they enjoy, whether building with blocks, playing pretend, or exploring outside, it helps them relax and recharge. In fact, studies have shown that play can lower levels of the stress hormone cortisol in kids. Can’t you picture your child smiling and laughing as they immerse themselves in imaginative play? I know I can. So, make sure to carve out plenty of unstructured playtime each day.
Play is essential for kids with special needs or learning differences. Research indicates that children with autism spectrum disorder (ASD) who engage in play-based occupational therapy show improvements in social interaction, sensory processing, and overall development. So, if you have a neurodivergent child, look for playful activities that cater to their unique interests and sensory needs.
Get Moving to Bust Stress
Physical activity is another powerful kid stress reliever. Exercise releases endorphins, the body’s natural feel-good chemicals, which can improve mood and reduce anxiety. And it doesn’t have to be structured sports or classes – running outside, dancing to music, or having a family dance party can do the trick.
For kids with thinking and learning differences like ADHD, exercise can be especially beneficial. One study found that just 20 minutes of moderate aerobic activity improved focus and impulse control in children with ADHD. So next time your child feels wound up, try getting them moving with a quick game of tag or a silly obstacle course.
Read more: Natural Anxiety Relief for Kids
The Calming Effects of Mindfulness
Mindfulness practices like deep breathing and guided imagery can be incredibly effective kid stress relievers. Teaching children to focus on their breath or visualize a peaceful scene helps quiet the mind and calm the body. And these techniques are simple enough that even young kids can learn them.
For example, you can teach your child “belly breathing” by having them place a stuffed animal on their tummy and watch it rise and fall with each breath. Or try a guided imagery script like imagining they’re blowing bubbles, with each exhale releasing worries and stress. With regular practice, these mindful moments can become valuable coping tools.
| Mindfulness Activity | How It Helps |
|---|---|
| Deep breathing | Lowers heart rate and promotes calm |
| Guided imagery | Focuses attention and shifts mood |
| Body scan | Releases physical tension and stress |
Creative Outlets for Stress Relief
Engaging in creative activities is another great way to help kids relax and express themselves. Creating can be incredibly therapeutic, whether it’s painting, drawing, molding clay, or making music. It allows children to explore their emotions, problem-solve, and feel pride in their work.
Read more: 7 Mindfulness Activities for Kids
For neurodivergent kids who may struggle with verbal expression, creative outlets can be precious. Visual art, for example, can provide a nonverbal way for children with ASD to communicate and process their experiences. Research shows that music therapy can help reduce anxiety and improve social skills in kids with special needs.
Gratitude and Connection
Finally, helping kids cultivate gratitude and connection is a powerful way to relieve stress and promote overall well-being. Please encourage your child to notice and appreciate the good things in their life, whether it’s a supportive friend, a cozy bed, or a delicious meal. You can make a daily gratitude practice part of your family routine, perhaps sharing what you’re each thankful for at dinner or bedtime.
Fostering connection is also key for reducing stress. Make sure your child has regular opportunities to spend quality time with loved ones, whether snuggling up with a book, going on a nature walk, or Face-timing with grandparents. Feeling seen, heard, and loved is one of the best antidotes to stress for kids and adults alike.
Tired of Emotional Meltdowns?
Goally’s Mood Tuner app has activities for kids with BIG emotions. Teach kids how to tune their mood with Goally. See fewer meltdowns.
The Mood Tuner app encourages kids to look inwards and identify their feelings, helping them understand what’s going on inside. Once they’ve recognized their emotions, they can choose from a 20+ activities designed to help them self-regulate and find their balance.
As a parent, you have the power to help your child build resilience and find healthy ways to manage stress. Incorporating play, movement, mindfulness, creativity, gratitude, and connection into your daily life’ll give your kids valuable tools to navigate life’s challenges. And remember, every child is different, so tune into what works best for your unique kiddo. With your support and some simple stress relievers, your child can thrive no matter what life throws their way.
For more information and ideas, check out these helpful resources:
- Helping Children Handle Stress – Tips from the American Academy of Pediatrics on recognizing and managing stress in kids.
- Autism’s Stress Effects – An overview from the Child Mind Institute on how stress impacts children with autism and strategies to help.
- Mindfulness for Kids – A guide from Understood.org on simple mindfulness practices to help kids with learning differences find calm and focus.
FAQ’s About Kid Stress Relievers
What are some simple stress relief activities for kids?
Simple stress relief activities for kids include deep breathing, yoga, coloring, and playing with sensory toys like stress balls or putty.
How can I help my child manage stress and anxiety?
You can help your child manage stress and anxiety by teaching them coping strategies, providing a consistent routine, and creating a safe, supportive environment at home.
Are there any apps that can help kids with stress relief?
Yes, there are several apps designed to help kids with stress relief, such as Breathe, Think, Do with Sesame, Calm, and Headspace for Kids.
Can physical activity help reduce stress in children?
Yes, regular physical activity can help reduce stress and improve mood in children by releasing endorphins and providing a healthy outlet for emotions.
What are some signs that my child may be experiencing stress?
Some signs that your child may be experiencing stress include changes in behavior, difficulty sleeping, physical complaints like headaches or stomachaches, and increased irritability or anxiety.
This post was originally published on 04/08/2023. It was updated on 04/08/2024.
Emily is a seasoned blog writer for Goally, leveraging her extensive background in child psychology and special education to provide valuable insights and resources for parents. Her commitment to understanding and addressing the unique needs of these children, combined with her expertise in educational strategies, makes her a credible and empathetic voice for families.
