SOCIAL challenges, school pressures and busy schedules mean children face unprecedented stress levels in today's fast-paced world, and parents need to recognise stress in their charges in order to provide support.
They should be alert to withdrawal, irritability, difficulty sleeping or frequent nightmares, physical complaints like headaches or stomachaches, and a sudden drop in school performance or loss of interest in activities they usually enjoy.
Affinity Health provides 10 practical tips for parents to manage their children's stress at home.
- Provide Nutritious Meals: A balanced diet with plenty of vegetables, whole grains, fruits, and lean proteins is essential for managing stress. Sugary snacks and processed foods, which can cause mood swings and low energy, should be limited.
- Limit Screen Time: Set boundaries, especially in the evenings, and encourage other activities like reading or drawing to help them unwind and recharge.
- Establish Predictable Routines: Structure helps children feel safe and reduces anxiety. Stick to schedules for meals, homework, and bedtime. Routines bring stability and help kids feel more grounded and less stressed.
- Encourage Open Communication: Use open-ended questions to get your children talking, such as, "What was the best part of your day?" or "Did anything funny or surprising happen today?"
- Promote Physical Activity: Encourage your child to engage in physical activities they enjoy. Time spent outdoors can further boost their mood by increasing exposure to sunlight and fresh air, improving mental health.
- Prioritise Sleep: The bedtime routine, which should include a quiet, dark, and comfortable sleep environment, should be consistent. Avoid caffeine before bed and encourage calming activities like reading or soft music to help them relax.
- Model Healthy Coping Mechanisms: Children learn by watching adults, so show them healthy ways to handle stress, such as exercising, or taking deep breaths when things get tense. Let them see you face challenges in a calm and positive manner.
- Foster Positivity and Gratitude: Motivate children to think about the best parts of their day. They can start gratitude journals, or you can start sharing good things that happened during dinner. This enables children to concentrate on the positives, which helps lower the level of stress.
- Relaxation Techniques: Teach your child simple techniques to calm their mind and body, and reduce stress and anxiety. Have them imagine blowing up a balloon by inhaling deeply through their nose, filling their belly with air, and then slowly exhaling through their mouth.
- Seek Professional Support: Consider reaching out to a therapist or counsellor if your child's stress continues or gets worse. Professionals help your child by providing tailored techniques for reducing stress and anxiety levels.
Other valuable resources include Childline South Africa, which children and parents use.
Creating a calm and stress-free home environment can also benefit children. You can use warm, low lighting or night light, which can help children feel more secure and relaxed.Introduce materials such as a blanket, beanbags, and soft cushions in the seating to make the room more comfortable.
Try building a specific, quiet, controlled surrounding, which can include books, puzzles, and art supplies, which allows children to focus and relax.
Stress and challenging behaviours can harm a child’s physical, mental, and emotional health, potentially causing long-term issues. However, addressing these problems early can teach children healthy ways to manage stress, improving their chances of success in life.