How to Help Kids Calm Down When They're Stressed

It's difficult to watch a child experience stress—whether it be a two-year-old throwing a tantrum because they don't want to put on their sweater or a sixteen-year-old anxious about a test. Those of us who are parents or work with children try our best to help kids avoid experiences that could cause them stress, but this is not always possible. Life happens, and emotions happen. We may not always be able to stop it, but we can give kids the skills to help them cope with life's hurts.

Coping skills that kids can try:

1. Breathing: Learning to practice mindful breathing is quick and easy for all ages—even infants! Findings show that taking deep inhales and slowly exhaling that breath activates our parasympathetic nervous system. Doing several of these in a row allows our brains and bodies to experience a feeling of calmness. Children can use this technique on their own, or they can use YouTube videos and phone apps for support. Depending on the child's age, you can provide as much guidance as needed to teach them the technique and prompt them to use it in times of stress.
2. Grounding: Sometimes, stress can make us feel like we're not in control of our minds or bodies. Grounding exercises can help kids regain this control by allowing them to be in the present moment rather than thinking about the past, the future, or whatever might be happening on social media or in the rest of the world. Encourage kids to use their 5 senses and talk about what they can hear, see, taste, smell, and feel to help them focus on the present moment.
3. Express yourself: Doing activities that encourage the expression of the mind and body can help kids release their feelings and allow them to feel less overwhelmed. When they're having trouble coping, encourage them to try activities such as drawing, writing, painting, running, or dancing.
4. Talk it out: Often, just talking about your troubles can help reduce stress, even if nothing gets solved. Let kids know they can always turn to you or another safe adult they trust when they need to talk. You can also give them contact information for support helplines.

Teaching kids positive coping strategies can help them achieve comfort and empowerment. These strategies are easy to teach and can be used with kids of all ages to help them calm down. Encourage them to try these different strategies to see which works best for them in different situations.

For those youngsters who seem to be under constant stress, it might be beneficial for them to talk to a trained mental health professional for more long-term support.