Simple Stress Management Techniques for Adults & Children

Managing stress / stress loads is a challenge for all of us - especially with so many variables in life which are outside our control.  As parents, it is easy to absorb our children's stress. On some level, we can all relate to the disappointment of ice cream tipping-over or the fear of  "monsters underneath the bed", and of course there may be more serious stressors such as changing relationships.  It is common knowledge that routines - e.g. healthy diet, exercise, listening, clear guidelines, touch / hugs - help manage and prevent stress. But what about other coping measures? When our little ones are stressed, we as parents will feel it, too, and having a few tricks up our sleeves may be valuable.


1) Bubbles

 Breathe. One of the common side effects of stress is shortness in breathing.

Adults: Imagine breathing low and deep, such that the chest remains relaxed and the belly expands as you take air in. Wring the lungs empty as you exhale. Ideally inhale for 5 counts and exhale for 5 counts. Repeat.

Teaching children? Try Bubbles. It's summer time, grab those bubble and take your little-one to the park. Stormy weather? Take time in the bath or shower. Show your little-one how many more bubbles (s)he will make if they breathe into their belly verses their chest. Also, show your little-one how many more bubbles (s)he will make if they slowly and deeply exhale.

Ideas on mixing it up a little bit?

• Food dye. Drop a smidgen of food dye into your bubbles (careful it will stain).
• Blow bubbles with a straw into a bath tub or bin of water.
• Make "Sock Bubbles" by cutting off the bottom of a water bottle, sliding a sock over the bottom of  the water bottle and securing the sock with a rubber band or duct tape. Dip the sock into a bubble solution and blow air through the top of the water bottle.

2) Stress Balls

Often times in stressful situations people seek comfort with tactical sensory objects, hence the reason people make a fist with their hands.

For adults something as easy as wrapping our hands around a tissue in our pocket helps.

Teaching children? Try Stress Balls. Below are instructions for a fun and inexpensive "Do-It-Yourself" arts 'n crafts.

You will need a water bottle, balloon (s), flour and a permanent marker

• Fill your water bottle up with flour
• Wrap your balloon around the head of the balloon
• Pour the flour from the water bottle into the balloon
• Tie the balloon
• Have your little-one draw various emotional faces onto the balloon (angry face, frustrated face, etc.)
• When your little one is encountering stress, tell them to go grab the appropriate stress ball(s) and squeeze.

3)  Board Games to promote "Stopping, Counting to 10 and Thinking"

Why Does It Work? Short of going into the science of it all -It shifts our thinking / energy away from the emotional center of the brain and into the logical center of the brain.

Adults, does the simple 1-10 not work for you? Try a different language or create a list of 10 words you can memorize.

Teaching children? There is a brilliant board game called "Stop, Relax and Think," distributed by Child's Work / Child's Play. It is marketed to "impulsive children" however I think it is a fun, reflective activity for all children (and possibly some of us adults).