September can bring fresh starts — and fresh stress. Between new routines, school demands and packed schedules, this time of year can feel overwhelming for families and kids alike. Children experience stress just like adults do, but they don’t always have the tools to cope.
That’s where On Our Sleeves at Dayton Children’s comes in. We’re here to help you support the kids in your life with simple, effective ways to manage stress and build emotional resilience. Here are a few tips to get started.
Stress 101
What is stress? Stress happens as a response to a specific situation or event. Stress often happens when a person feels that they don’t have enough resources (like support, time, skill or energy) to accomplish what they need to do.
Chronic stress is stress that continues for a long time without a way to escape it. For kids, this can come from ongoing challenges at school, such as struggling academically or being bullied. It can also come from family issues, like conflict at home or a big life change.
Not all stress is bad. Some stress can be helpful, like the nerves that kick in before a big test or class presentation. That short-term stress may actually encourage kids to prepare, focus and do their best. The key is helping kids learn the difference between manageable, motivating stress and the kind that becomes overwhelming.
How to Help Kids Cope with Stress
We can’t always prevent kids from feeling stress, but we can give them the tools to handle it. Sharing these tips with the kids in your life will help them cope with tough situations and build resilience.
- Recognize the signs of stress: Kids may not always notice when they’re stressed, but there are signs that can help you spot it. According to the American Psychological Association, kids might show stress through:
- Acting out
- Expressing anger
- Trouble sleeping
- Changes in appetite (eating more or less than usual)
- Skipping out on responsibilities
- Physical illness or symptoms (sweaty palms, stomach aches, etc.)
- Focus on healthy habits: Getting enough rest, staying active and eating nutritious foods all play a role in managing stress. Help your child build routines that include time for movement, balanced meals and consistent sleep. These habits can give them a stronger foundation to handle stressful situations.
- Try coping techniques: Sometimes kids need help coming up with ideas to feel better. Encourage them to explore simple strategies like deep breathing, listening to music, drawing or going for a walk.
- Promote positive self-talk: Negative self-talk happens often when children are stressed. Teaching kids that their thoughts play a role in how they handle a situation and helping them learn to reframe their thoughts to more helpful ones can make a big difference in their mental wellness.
- Make goals: One way to reduce stress is by making goals. It teaches kids how to break big challenges into smaller pieces. Help them determine what tasks should be given priority and show your support as they work through them.
In addition to teaching kids these strategies, your support as a caring adult makes a big difference. You can show your support by:
- Being a role model: Kids learn how to manage stress by watching the grownups around them. Try to show calm, constructive ways of handling your own stress, and talk openly about the things you do to take care of yourself.
- Listening with care: Sometimes what kids need most is someone to listen. Make space for honest conversations about their feelings. Try not to jump in with solutions right away — just listening can be incredibly helpful.
- Starting the conversation: Not sure where to begin? Download our free Conversation Starters About Stress worksheet (available in English and Spanish) by scanning the QR code. It’s a great tool to gently open up the dialogue.
Experiencing stress is a normal part of life — even for kids. With the right support and tools, children can learn to cope and grow stronger through life’s challenges. However, if your child’s stress lasts longer than two weeks or begins to interfere with daily life, talk with their pediatrician, teacher or school counselor for additional support.
