04/11/2024

Reducing stress for families and children

Stress affects everyone differently, but for families, especially those with children, managing stress can feel particularly overwhelming. UK National Stress Awareness Day, marked annually, is an opportunity to consider the ways families and children can better handle daily pressures and navigate the emotional demands of modern life.

This guide offers a range of evidence-backed, practical tips for families to manage stress together, from establishing routines to embracing mindfulness practices. These tips are easy to implement and designed to build resilience, improve emotional health, and create a more peaceful family life.

Establish Routines to Bring Consistency

Children, and even adults, often feel more secure when there’s a sense of routine. Consistent schedules help to create a feeling of predictability and stability, which can lower stress levels significantly.

Tips for Routine Building:

• Bedtime routines: A set bedtime and pre-sleep routine can make evenings calmer. Reading a book or talking about the day can help children settle
• Meal times: Shared meals reinforce family bonds, and having these consistently can foster a sense of unity
• Study/play balance: Set times for study, free play, and physical activities to keep children engaged and prevent the rush of unfinished tasks

By establishing a routine, families can reduce morning chaos, evening stresses, and the frustration of constant reminders.

Embrace Family Communication

Stress can often arise when feelings are not communicated openly. By encouraging open communication, family members, including children, can learn to express their worries, anxieties, and frustrations before they become overwhelming.

Tips for Better Communication:

• Set family check-ins: Weekly or even daily check-ins can create a habit of discussing feelings in a safe space
• Create non-judgmental zones: Encourage children to share without fear of punishment or harsh reactions
• Teach emotional vocabulary: Use storytelling, books, or role-playing games to help young children understand and name their emotions

When communication is normalized, family members feel supported and connected, which is key in managing stress collectively.

Introduce Mindfulness Practices

Mindfulness teaches both children and adults to stay in the present, helping to reduce feelings of anxiety and improve focus. Mindfulness practices are proven to enhance mood and reduce stress hormones like cortisol.

Mindfulness Activities for Families:

• Breathing exercises: Practicing deep breathing for a few minutes daily can reduce stress in children and adults alike
• Guided meditation: Apps like Calm or Headspace offer family-friendly meditations that make it easy to start
• Gratitude journals: Writing down three things each day for which they’re grateful can improve perspective and reduce stress

Practicing mindfulness together helps children learn valuable tools for managing stress on their own as they grow older.

Encourage physical activity

Exercise is not only beneficial for physical health but also plays a crucial role in mental well-being. Physical activity reduces stress by releasing endorphins, which are natural mood lifters.

Fun Family Exercise Ideas:

• Family walks: Taking a walk after dinner or on weekends can be a great way to bond
• Dance parties: Put on some music and dance around the living room
• Outdoor adventures: Explore local parks, go hiking, or try a sport together

Physical activity doesn’t have to feel like a chore; when made fun, it becomes a natural outlet for stress relief.

Limit Screen Time

Too much screen time, whether for work, school, or entertainment, can lead to mental strain, eye fatigue, and increased stress. Children especially benefit from breaks from screens, which can help reduce irritability and improve sleep.

Ways to Reduce Screen Time:

• Set screen-free zones: Keep screens out of the bedroom and dining area
• Create tech-free times: Designate times of the day where everyone unplugs, such as an hour before bed
• Promote alternative activities: Encourage hobbies, reading, or creative arts to keep children engaged without screens

Limiting screen time not only reduces stress but also improves the quality of family interactions.

Teach Problem-Solving Skills

Stress often arises from feeling helpless or unprepared to deal with challenges. Teaching children problem-solving skills empowers them to face their fears and anxieties with a sense of agency.

Problem-Solving Activities:

• Scenario discussions: Discuss hypothetical scenarios with children, like “What would you do if…” questions, to teach them to think critically
• Encourage independence: Let children try age-appropriate tasks on their own, whether it’s resolving a minor issue or managing their schedule
• Model positive problem-solving: Let children see you work through problems calmly and openly so they can learn by example

These skills build resilience, which is key to managing life’s stressors effectively.

Practice Self-Care as a Family

Stress management is an essential form of self-care, and teaching children self-care practices can set them up for long-term mental wellness.

Ideas for Family Self-Care:

• Weekly family relaxation night: Make a night for relaxation activities such as watching a favourite film, doing puzzles, or creative activities
• Share individual self-care practices: Encourage each family member to talk about what helps them relax and make a habit of practicing it
• Teach simple self-care: Introduce children to small self-care habits like taking a quiet moment, breathing deeply, or asking for help

By making self-care a family priority, you’re teaching children that it’s okay to take time to recharge.

Encourage Social Connections

Human connection is a powerful buffer against stress. Encouraging children to build friendships and for families to connect socially can provide emotional support and help lighten emotional burdens.

Building Social Networks:

• Schedule playdates: Regular playdates give children time to socialize in a relaxed setting
• Family gatherings: Whether it’s with extended family or other families, social events provide a sense of community
• Community involvement: Join a community activity or volunteer together, which can build bonds and strengthen family values

Having a reliable social network ensures children feel supported and families have a wider circle for emotional help.

Foster a Positive Home Environment

The physical and emotional environment at home can have a profound impact on stress levels. A peaceful, organized home where kindness and cooperation are valued can reduce anxiety.

Ways to Improve the Home Environment:

• Create calm spaces: Designate a quiet area with books or calming decorations where family members can retreat to relax
• Positive reinforcement: Acknowledge each family member’s efforts and progress, which builds confidence
• Minimize clutter: A well-organized home reduces visual stress and helps create a peaceful atmosphere

Creating a supportive environment fosters happiness, cooperation, and well-being for everyone at home.

Seek Professional Support When Needed

Sometimes, stress can become overwhelming, and professional help is necessary. Therapy or counselling is beneficial not only for individuals but also for families as a unit.

Options for Professional Support:

• Family counselling: Provides a space for everyone to communicate and resolve issues with professional guidance
• School counselling services: Many schools have counsellors available who specialize in child and adolescent stress management
• Parenting workshops: Attending workshops focused on family dynamics can provide valuable strategies for managing stress

Normalizing professional support helps families access the resources they need without stigma.

Creating Lasting Change: Building Resilience as a Family

Managing stress within a family unit isn’t a one-time task; it’s a journey that requires ongoing effort and mutual support. Every family member, from the youngest to the oldest, plays a role in building a positive, resilient environment.

Taking time this National Stress Awareness Day to incorporate even a few of these tips can lead to lasting, positive changes in your family’s ability to handle stress. Over time, these practices not only help manage immediate stress but also teach children lifelong skills in emotional regulation, problem-solving, and self-care.

Family life may come with challenges, but with a solid support system, open communication, and mutual respect, stress can become a manageable part of the journey rather than an overwhelming burden.