Stress is a natural part of life and can build resilience in children, but too much can harm their development. Kids are especially vulnerable since they’re still learning to cope. As a parent or caregiver, you play a key role in teaching healthy stress management, which can also help prevent risky behaviors like underage drinking.
Physical Symptoms
- Headaches
- Stomachaches
- Body aches
- Vomiting
- Bedwetting
Behavioral Symptoms
- Crying more than usual
- Nervous habits such as tics
- Losing temper easily
- Changes in sleep patterns (too much or too little)
- Changes in appetite (overeating or loss of appetite)
Emotional Symptoms
- Fear or excessive worry
- Irritability or moodiness
- Sadness
- Expressing concerns about the future
Social Symptoms
- Withdrawing from favorite activities
- Teasing or bullying others
- Extreme shyness or isolation
Life Changes That Can Increase Stress
All children feel stress from time to time, but there are some significant life events or changes that can increase stress levels, including:
- Moving to a new home or changing schools.
- Divorce or separation of parents.
- Loss of a loved one or pet
- Family financial difficulties.
- Bullying or peer pressure.
- Serious illness or hospitalization (of the child or a family member).Transitions such as entering
- Exposure to traumatic events or natural disasters
Five Tips to Keep Your Child’s Stress Levels in Check
Help Your Child Slow Down
Extracurricular activities have many benefits, but overscheduling can have negative effects. Children need downtime to relax and recharge, and their brains need time to rest. A great way to know if your children are overscheduled is to pay attention to family meals. If everyone is eating on the run or in the car, there might be too much going on.
Encourage Enjoyable Exercise
Beyond the physical health benefits of exercise, there are many emotional health benefits as well. Exercise releases feel-good endorphins that relieve stress, promote an overall feeling of well-being, and contribute to more restful sleep. Encourage your children to participate in physical activities through organized sports or as a family
Make Sleep a Priority
Without the proper amount of sleep, stress can increase and cause your child to be more irritable, less alert, and have trouble concentrating or making good decisions. Create an environment that facilitates sleep by having a bedtime routine and keeping electronics and televisions out of the bedroom.
Recommended Sleep Based on Age
- School-aged (5 to 10): 10 to 11 hours
- Tweens/Teens (11 to 17): 8 ½ to 9 ¼ hours
- Adults (18+): 7 to 9 hours
Help Them Eat Well
Children need nourishment to function well throughout the day. This means eating breakfast and not skipping meals, regularly incorporating fruits and vegetables in their diet, and making sure they are staying hydrated by drinking plenty of water.
Keep Your Child Talking
Bottled-up, negative emotions can wreak havoc on a child’s thought process, leading to poor choices with dangerous consequences. Encourage your children to talk about their thoughts, feelings, or challenges either with you or a trusted friend, teacher, or counselor.
When to Seek Help
If stress becomes overwhelming and starts interfering with your child’s daily life, it may be time to seek additional support. Talking to a school counselor, pediatrician, or mental health professional can provide valuable guidance and resources. For more resources, visit the Mental Health Program Directory at hhs.nd.gov/behavioral-health /directory.
By helping your child develop healthy coping strategies, you set them up for long-term success in managing stress and maintaining overall well-being