Children often experience stress as a result of pain, worry, and anxiety. They may also struggle with stress that can occur alongside an anxiety disorder. Fortunately, there are many mental and physical exercises can alleviate stress and help children to relax. These tools are especially effective for children not relieving additional treatment for anxiety, or for children who simply need to cope with occasional stress.
Your child’s pediatrician or psychologist may recommend any of the following techniques alongside additional medical treatment:
Distraction
Distraction is an effective exercise for allowing a child to
relax. If she is upset and tense, distract her with an activity she enjoys that
is calming and will slow down her heart rate. Try letting her paint or color a
picture of how she is feeling. She can also try playing a quiet board game or
video game.
Imagery
Practicing imagery can help a child to change his state of mind
into something relaxed, safe and calm. Tell him to close his eyes and think of
his favorite place filled with his favorite things. Ask him questions about
what he is seeing and feeling in order to help him focus on the imagery.
Breathing
Deep breathing relaxes the heart rate, reduces blood pressure, and
puts the body in a calm state. Try telling your child to breathe in deeply
until she sees her stomach rise, and then breathe the air out slowly. This
should be repeated until she feels relaxed and calm.
Muscle Relaxation
Muscle relaxation provides a feeling of relief over the entire
body for a child. Instruct him to tighten up all of his muscles and then relax
them. He should begin at his feet and work his way up the body until he has
tightened and relaxed all of his muscles. This will divert his focus elsewhere
and give him a feeling of relaxation.
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