28/03/2023

Ways to help reduce stress in kids

April is UK Stress Awareness Month, and it’s an important time to focus on ways to reduce stress in children.

Stress can be a common issue among children, and it can be caused by a range of factors, such as academic pressure, social problems, and family issues. If left unaddressed, stress can have negative impacts on children’s mental and physical health. That’s why it’s essential to take measures to reduce stress in children. 

Here are 10 ways we can help to reduce kids stress levels.

Encourage regular exercise

One of the most effective ways to reduce stress in children is to encourage regular exercise. Exercise is known to stimulate the production of endorphins, which are the body's natural mood boosters. It can also help to reduce anxiety and depression. Encourage your child to engage in physical activities like playing football, cycling, swimming, or any other sport they enjoy. Encourage them to be active for at least 30 minutes a day, five days a week.

Barracudas offers kids the opportunity to keep active in the school holidays, helping to maintain their wellbeing when schools are shut.

Ensure sufficient sleep

Sleep plays a crucial role in reducing stress levels in children. Lack of sleep can lead to irritability, mood swings, and fatigue. Children between the ages of 6 and 12 need at least 10 to 11 hours of sleep per day. Make sure your child has a regular bedtime routine and a quiet, comfortable sleeping environment.

Teach time management skills

Time management is a crucial skill that can help children to manage their workload effectively and reduce stress levels. Teach your child how to prioritize tasks and allocate sufficient time for each one. Encourage them to use a planner or a calendar to keep track of assignments and deadlines.

As children go through the school years, their workload progressively increases. Starting to introduce time management skills early on, will only help them as they grow.

Practice relaxation techniques

Relaxation techniques like deep breathing, meditation, and yoga can help to reduce stress levels in children. Encourage your child to practice these techniques regularly. You can find various relaxation apps and videos online that can guide your child through the process.

Barracudas offers yoga as just one of our holiday club activities, so they can get the chance to chill out at camp!

Limit screen time

Excessive screen time can lead to stress and anxiety in children. Set reasonable limits on screen time and encourage your child to engage in other activities like reading, playing outside, or spending time with friends and family.

Provide a healthy diet

A healthy diet plays a vital role in reducing stress levels in children. Encourage your child to eat a balanced diet that includes plenty of fruits, vegetables, whole grains, and lean proteins. Avoid processed and sugary foods that can lead to mood swings and fatigue.

Take a look at our healthy packed lunch tips for inspiration.

Encourage social support

Social support can help to reduce stress levels in children. Encourage your child to spend time with friends and family and to participate in group activities like sports or clubs. Encourage them to talk to a trusted adult when they feel stressed or overwhelmed.

Reduce academic pressure

Academic pressure is one of the main causes of stress in children. Encourage your child to focus on their effort and progress rather than grades. Celebrate their achievements and encourage them to take breaks when they need to. Help them to develop a growth mindset that focuses on learning and improvement rather than perfection.

Engage in creative activities

Creative activities like drawing, painting, and writing can help to reduce stress levels in children. Encourage your child to engage in these activities regularly. They can also participate in creative activities like music or drama clubs.

There are lots of fun arts and crafts activities available at Barracudas, introduced as part of our ACTIVE motto.

Seek professional help

If your child is experiencing high levels of stress and anxiety, it’s essential to seek professional help. Talk to your child's doctor or a mental health professional who can provide support and guidance.

Keeping kids on track

Stress can have negative impacts on children's mental and physical health. As parents or caregivers, it's essential to take measures to reduce stress in children. Encouraging regular exercise, ensuring sufficient sleep, teaching time management skills, and practicing relaxation techniques are all effective ways to reduce stress levels in kids. Limiting screen time, providing a healthy diet, encouraging social support, engaging in creative activities, and reducing academic pressure are also helpful tips.

However, if your child is experiencing high levels of stress and anxiety, it's crucial to seek professional help. Let's use UK Stress Awareness Month as a reminder to take care of our children's mental health and well-being, and provide them with the support they need to manage stress effectively.