Relaxation Techniques for Children

Children can become just as stressed as adults and it is important that they relax too. We often do not notice stress in children as much because they do not often show it in the same ways adults do. However, there are relaxation techniques for children that can be used to help children relax and relieve their stress to help them feel better. Here we will discuss these techniques and what they entail.

Deep breathing

Deep breathing is often effective in slowing down how the body responds naturally to stress. It helps the child feel more in control and lowers blood pressure and slows down heart rate. A counselor, therapist or another professional specializing in children's health can help to teach your child how to properly and effectively practice deep breathing.

Visualization

This is a relaxation technique in which the child will use her imagination to relax and calm her mind. She can visualize her favorite place or anything that is peaceful and calm for her. Happy memories also tend to work well. This technique works to slow down the mind and allow worries and negative thoughts to be released.

Progressive muscle relaxation

This technique is often done along with visualization, but can be done alone. It involves tensing up and then relaxing the different groups of muscles in the body. A counselor, therapist or another professional specializing in children's health can help to teach your child how to properly and effectively practice progressive muscle relaxation.

Laughter

This sounds very simple, and it is, but it is a very effective way to relax. Laughter helps because when we laugh, we relax the muscles that are tense. It also releases chemicals within our body that work to decrease pain and tension.

Exercise

Exercise can help a child to relax and let out what is causes stress and tension. Simply running around, playing or going for a walk are all beneficial. For example, if you notice that your child is stressed, take him on a walk or play a game of Freeze Tag. He will likely feel a lot better once he gets some exercise and works off some of that stress.

Nutrition

Poor eating habits compound stress. A healthy diet means a healthy body which will help when a child needs to fight off an episode of stress. Stress can weaken the immune system, so if the child is eating healthy, this will help to prevent illness. This does not mean that you cannot allow your child a little bowl of comfort ice cream when she is upset. Like adults, a small indulgence can sometimes help as long as a healthy diet is the norm.

Pets

Pets really are our best friends and they can help us get through tough times. Simply cuddling with a pet can help a child relax and feel better. Spending time cuddling with a pet also decreases stress hormones and lowers blood pressure.

Sources:

University of Maryland Medical Center: Stress in Childhood - Overview