Each year, on the first Wednesday in November, we recognize International Stress Awareness Day. Founded by a registered charity known as the International Stress Management Association (ISMA) in 1998, this day serves as a reminder of how high stress levels can affect overall health and the importance of taking action and managing it. Stress is a natural response to the challenges that life brings. However, if it becomes chronic, it can lead to significant mental health issues, especially in children and teens. Stress management tips and healthy coping strategies can help reduce its negative impact, build resilience, and foster long-term emotional well-being in youth.
Stress and Youth Mental Health
With today’s society being so incredibly fast-paced, it’s no wonder that stress among young people is skyrocketing. According to the National Institute of Mental Health, 32% of teens experience significant stress symptoms that interfere with their daily lives. This is especially concerning as childhood and adolescent stress can contribute to anxiety, depression, and other mental health challenges later in life.
Stress can be terribly overwhelming, specifically for children who have experienced Adverse Childhood Experiences (ACEs). ACEs—such as exposure to violence, neglect, or family instability—can increase a child’s vulnerability to chronic stress and its harmful effects. Thankfully, there are ways and techniques one can implement in their daily lives to significantly decrease their stress levels.
Stress Busters and Healthy Ways to Cope
Mindful Breathing and Relaxation
Mindful breathing is a simple yet powerful tool for calming the mind and body. Teaching children to focus on their breath can help them manage stress in the moment. Try the “4-7-8” technique: inhale for four seconds, hold for seven, and exhale for eight. Learn more about mindful breathing and its benefits here.
Physical Activity and Outdoor Time
Physical exercise is one of the best ways to reduce stress and boost mood. Activities like walking, riding a bike, and dancing can help release built-up tension. Studies show that outdoor activities not only reduce stress, but also improve attention and behavior in youth. Find more ways to incorporate movement into daily routines here.
Creative Outlets
Encouraging creative activities such as drawing, writing, or playing music offers a safe space for children to express their emotions and reduce stress. Creativity helps children process feelings in a more healthy way. For more on how creativity supports youth mental health, visit this resource.
Building Resilience Through Relationships
Supportive relationships with caring adults, whether at home, school, or in the community, are critical for building resilience in youth. Kids with strong support systems are better equipped to handle stress. At Western Youth Services, we offer programs that foster these connections. Discover how to support a child’s emotional resilience with our Super Resilient Youth Program which can be found here.
Creating a Routine
Structure helps reduce uncertainty, which can sometimes be a trigger for stress. A consistent routine with time for schoolwork, relaxation, and fun can help children feel more in control. You can read more about the importance of routines for children’s mental health here.
By practicing any or all of these stress management tips and supporting children with love and understanding, we can help them navigate stressful moments with both strength and resilience. At Western Youth Services, we are committed to helping children and families find healthy ways to reduce stress and promote well-being.
Resources for Stress Management and Support
- Western Youth Services Programs
Our mental health programs for children and teens provide counseling, educational support, and emotional resources. Learn more about our services here.
- National Institute of Mental Health
Explore resources on youth stress and anxiety management here.
- Child Mind Institute
Find practical advice on how to help children cope with stress here.
By focusing on stress busters and other proven ways in which to reduce stress, we can support youth on their journey to mental wellness. Let’s work together to create a healthier, more resilient future.
If your child or a young loved one is struggling with a mental health concern, we encourage you to reach out to a mental health professional or to contact an Access Coordinator at Western Youth Services by sending an email to [email protected] or by calling us toll-free at 888-312-0406.
Orange County, State and National resources can be found on our site here: https://www.westernyouthservices.org/resources/.
