Healthy Kids • YMCA Child Care
5 strategies to help children cope with stress
24 April 2020 - by YMCA of Greater Toronto
Childhood is often thought to be a carefree time. The outbreak of COVID-19, however, has disrupted life for all of us, children included. If this disruption has left your kids feeling scared, worried, or anxious, you're not alone.
How to tell if your child is feeling stressed
We all know children don't always communicate about their feelings clearly. But you need to know when they're feeling stressed if you're going to help them build the confidence to work through it.
Have you noticed a change in their appetite or sleeping habits? Is there an increase in physical ailments, such as headaches? Are they moodier than usual? These are all good indicators your child may be stressed.
There are lots of simple things you can do to help. Here are five ways to support your child as they learn to cope effectively.
1. Stay calm and make changes slowly
Use all the quality time you're spending at home together as an opportunity to let them know it’s normal to feel the way they do. In a reassuring manner, provide facts about what has happened and what could happen next. Let them know what to expect in the near future so they can slowly begin preparing for the change in routine.
2. Write it down and let it go
Create a “worry box”: a place where older children (6 to 12 years old) can write down their worries. This helps children let go mentally of what’s causing them stress and helps them rationalize their feelings. The key is to check the box regularly with your child. Discard anything that is no longer a worry and discuss issues that still may be causing them stress.
3. Focus on the good
Keeping a gratitude journal is an effective way to reduce stress. Recording what your child is grateful for every day allows them to reflect on positive things, which in turn lowers blood pressure and helps them relax.
4. Get enough sleep
It’s no secret adults feel stressed out when they do not get enough sleep. The same is true for children. Lack of sleep may cause your child to feel overtired and become unfocused, irritable, and less resilient to stress.
For younger children, a solid bedtime routine (maybe including a warm bath, story time, a lullaby, and turning on the night light) is one way to help them relax and guarantee 10 to 11 hours of sleep every night. If you have a school-age child, talk about their favourite place, event, or thing and encourage them to explain why it made them happy. Thinking these happy thoughts helps reduce stress levels and allows them to fall asleep more easily.
5. Make time for play
Activities that revolve around a goal or deadline can put pressure on children and this can cause them to feel overwhelmed or stressed. It’s important to regularly schedule some downtime where the only objective is to have fun. Video calls with friends, engaging with a fun app or playing games as a family shows kids how important playtime is. Incorporating regular physical activity during this downtime can also help reduce your child’s stress levels.
Most importantly, remember that it’s normal for children to have feelings of fear, anxiety, and worry in these unprecedented times, just like the rest of us. Trying some of the tips above can help you figure out what works best for your child, so they can grow from this experience and become better equipped to manage stress in the future.
How to tell if your child is feeling stressed
We all know children don't always communicate about their feelings clearly. But you need to know when they're feeling stressed if you're going to help them build the confidence to work through it.
Have you noticed a change in their appetite or sleeping habits? Is there an increase in physical ailments, such as headaches? Are they moodier than usual? These are all good indicators your child may be stressed.
There are lots of simple things you can do to help. Here are five ways to support your child as they learn to cope effectively.
1. Stay calm and make changes slowly
Use all the quality time you're spending at home together as an opportunity to let them know it’s normal to feel the way they do. In a reassuring manner, provide facts about what has happened and what could happen next. Let them know what to expect in the near future so they can slowly begin preparing for the change in routine.
2. Write it down and let it go
Create a “worry box”: a place where older children (6 to 12 years old) can write down their worries. This helps children let go mentally of what’s causing them stress and helps them rationalize their feelings. The key is to check the box regularly with your child. Discard anything that is no longer a worry and discuss issues that still may be causing them stress.
3. Focus on the good
Keeping a gratitude journal is an effective way to reduce stress. Recording what your child is grateful for every day allows them to reflect on positive things, which in turn lowers blood pressure and helps them relax.
4. Get enough sleep
It’s no secret adults feel stressed out when they do not get enough sleep. The same is true for children. Lack of sleep may cause your child to feel overtired and become unfocused, irritable, and less resilient to stress.
For younger children, a solid bedtime routine (maybe including a warm bath, story time, a lullaby, and turning on the night light) is one way to help them relax and guarantee 10 to 11 hours of sleep every night. If you have a school-age child, talk about their favourite place, event, or thing and encourage them to explain why it made them happy. Thinking these happy thoughts helps reduce stress levels and allows them to fall asleep more easily.
5. Make time for play
Activities that revolve around a goal or deadline can put pressure on children and this can cause them to feel overwhelmed or stressed. It’s important to regularly schedule some downtime where the only objective is to have fun. Video calls with friends, engaging with a fun app or playing games as a family shows kids how important playtime is. Incorporating regular physical activity during this downtime can also help reduce your child’s stress levels.
Most importantly, remember that it’s normal for children to have feelings of fear, anxiety, and worry in these unprecedented times, just like the rest of us. Trying some of the tips above can help you figure out what works best for your child, so they can grow from this experience and become better equipped to manage stress in the future.
