Stress Management Techniques for Kids

Hi friends, are you having trouble managing stress? Today, you will learn about nine stress management techniques to help you keep your stress under control. Everyone has stress. It's a common feeling you get when you feel under pressure, overwhelmed, or unable to manage the demands of everyday life. Small amounts of stress can be good and can motivate you to achieve your goals. But too much stress can cause problems to your mood, physical health, and relationships with others. There are many causes of stress for kids, such as school rules and expectations, problems with friends, family conflict, or big changes in your life. The following are nine helpful stress management techniques. Some of these techniques can be used as daily habits to help keep your stress from rising too high. Other techniques can be used as in-the-moment coping skills to help you stay cool and calm when going through a stressful event. 1. Get out in nature: Studies have shown that spending time in nature helps to reduce stress and anxiety, and improve your mood. Simple nature activities include going for a walk, sitting under a tree, bird-watching, gardening, stargazing, or taking pictures of plants, trees, or flowers. 2. Start your day on a positive note: In order to avoid stress at the beginning of your day, start your day with positive activities. Sometimes getting on screens or social media first thing in the morning can actually increase your stress. Instead, do positive activities, such as exercise, listening to uplifting music, organizing your bedroom or backpack, reviewing your goals for the day, or eating a healthy breakfast. 3. Get good sleep: Lack of sleep can lead to higher levels of stress, frustration, and anxiety. Consuming too much caffeine can disrupt your sleep and contribute to higher levels of stress, so it can be helpful to avoid it. Other tips to help you get good sleep might include being more active during the day, sticking to the same sleep schedule each night, doing relaxation exercises at bedtime, or turning off your electronic devices at least 30 minutes before you sleep. 4. Exercise: Studies have shown that kids who exercise have lower levels of stress. Exercise helps to increase mood-boosting chemicals that reduce stress hormones in your body. You can incorporate movement into your day by doing activities such as organizing your room, going for a jog, playing with your pet, swimming, dancing, or doing bodyweight exercises in your bedroom, such as push-ups or sit-ups. 5. Release physical tension: When you experience stress, your muscles often get tight and tense. If you release this physical tension from your muscles, then it can help your brain and body feel calmer and more relaxed. Tension-relieving activities include stretching, tensing and relaxing your muscles, massaging your neck or shoulders, taking a warm bath, or doing yoga. 6. Maintain a positive mindset: Maintaining a positive and hopeful mindset can help you better cope with stress. Sometimes when you're going through a stressful moment, negative thoughts automatically pop in your head. Replace your automatic negative thoughts with more helpful responses, such as, "I'm strong, I can handle this," "Time out, I'm taking a walk," or "Something good will come from this." Another helpful way to keep a positive mindset is by taking a moment to pause and think about things you are grateful for. 7. Get organized: Disorganization, a cluttered space, and poor time management are often linked to higher levels of stress and anxiety. Ways to get organized include keeping your bedroom and workspace tidy and clean, staying organized throughout the day by using a daily to-do list, writing out daily tasks or goals in a journal, or using a daily planner. You can better manage your time by setting alarms or daily reminders or writing down reminders on a wall calendar. 8. Practice relaxation coping skills: Relaxation coping skills are excellent techniques to help you reset your brain during stressful moments. This might include activities such as stopping and taking ten deep belly breaths, closing your eyes and imagining a peaceful place, taking a nap, or taking a break from technology or social media. One quick and easy relaxation skill is a three-minute mindful meditation. You can do this by slowing yourself down, breathing deeply, and noticing one or more of your five senses. 9. Help others: Studies have shown that kindness and helping others can help you manage stress. Helping others can include small acts of kindness such as giving someone a compliment, holding the door open for someone, helping someone in need, or cleaning up around your home or school without being asked. If managing stress seems hard, then start small by taking three to five minutes each day to practice one or more of the stress management techniques taught in this video. If your stress is overwhelming and nothing seems to help you feel better, don't be afraid to ask for help by reaching out to a parent, teacher, school counselor, or therapist. If you found this video helpful, please like, share, and subscribe. For more social, emotional, and mental health resources for kids and teens, please visit www.cdc.gov.