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Children feel just as overloaded with responsibilities - and
therefore stress - as adults do. Teach them how to handle the tough
times with these practical techniques.
To learn to deal with stress, a child needs to develop an inner
watchdog that can recognise when emotions, duties and
responsibilities could or are beginning to feel overwhelming. These
ten techniques will help them know when they are stressed and what
attitudes, behaviours and insights are good coping strategies:
1- Identify symptoms of anxiety Take inventory
of your inner voice when it repeatedly announces, 'I'm worried
about?'. Whether it's that imminent maths test, party or football
game, make a note of the silent alarm bell in your head. Catch
yourself, and pay attention to nervous habits like hair twirling,
nail biting, eye twitching and foot tapping.
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2- Ask for help You don't have to handle
everything on your own. Look for a helping hand. Or you can delegate
a portion of a task that is overwhelming. Even the act of venting to
someone about all the stress you feel will help you find emotional
support and nurturing.
3- Create an action plan to handle a forthcoming worrying
challenge Divide the task up into parts you can manage. A
one-step-at-a-time approach divides and conquers anxiety.
4- Identify activities that relax you Listening
to music, going for a walk, calling a friend - those are healthy
diversion techniques. Take note of the things that bring you
pleasure and exercise them when you need a lift or distraction.
5- Analyse how you explain failure Do you blame yourself?
Laying blame and taking responsibility are two different things.
Pessimists blame themselves; optimists don't. Don't say, 'I failed
the test because I am stupid or incompetent.' Do say, 'I failed
because the test covered material I didn't focus on when studying.'
In the latter situation, you are in control of changing the
situation for the better. Realise that you can plan more effectively
for similar challenges in the future. Beating yourself up is
self-defeating; it leaves you feeling powerless when, in fact, you
are not.
Get enough sleep and eat properly during tough times
When your schedule is packed with events, chores, challenges and
responsibilities, make sure you take care of your basic needs first.
If you become overtired or undernourished your body is less capable
of performing well under pressure.
Purge yourself of intense emotions Keeping a
journal is a helpful way to express your anger, sadness or
disappointment. When you write it down, you are, in effect,
transferring the emotion out of your body and onto paper. This
process helps you understand what's behind the emotions, too.
Draw boundaries for yourself, within reason Can
I land the lead part in the play? Can I make it into the netball
team? Is that possible or impossible? Reach high with your
expectations, but just short of setting unattainable goals.
Set priorities There are times when the whole
world seems like a 'to do' list. Do the washing-up. Finish that
homework. Study for the test. Read the book for a project. Practise
that musical instrument. Run so you are fit for the match. Do some
volunteer work. Shop for shoes for the school disco. Learn to decide
what is most important, and focus on that first. Arrange your 'to
do' list in order of importance. Sometimes it's best to put off till
tomorrow so you can manage today.
Get physical Exercise revs up your body and
makes you feel more hopeful and energised. No matter how much is on
your plate, find time to get outside and walk, run, cycle, skate,
swim, play tennis or partake in whatever physical activity delights
you.
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