With Practice, Any Child Can Learn to Reduce His or Her Stress

All children experience stress, but some are never taught effective methods to reduce it. Unfortunately, these children gradually learn to recognize anxiety as their “normal” state.

Fortunately, there are simple and effective methods to reduce anxiety. These work equally well for children and adults, but the instructions here are tailored to children:

A Calming Method: Counting Your Pulse

(do this to reduce stress at any time, e.g. before a test or presentation)

1. Sit or stand with your back straight but relaxed
2. Close your eyes
3. Place your hand on your chest, your neck, or your wrist and feel your pulse
4. Count your pulse while you breathe normally

Count your pulse to at least 20. You can use this calming method any time you are feeling stressed.

Another Calming Method: Counting Your Breaths

(do this to reduce stress at any time, e.g. before a test or presentation)

1. Sit or stand with your back straight but relaxed
2. Close your eyes and begin to pay attention to your breathing
3. Breathe in/out normally and mentally count your first cycle of breath (“one”)
4. Continue to breathe in/out normally, mentally counting each cycle of breath (i.e., “two,” “three,” “four,” “five”)

Count your cycles of breath (in/out) to at least five. Make sure to mentally say the number to yourself after each cycle.

Breathing Meditation

(at least one minute a day, ideally before getting out of bed in the morning)

1. Sit in a quiet place with your back straight but relaxed
2. Close your eyes and begin to pay attention to your breathing
3. Pay special attention to the sensation of breath as it enters and leaves your nostrils
4. Focus on this sensation and allow your other thoughts to subside

If you notice your mind wandering, calmly return your mind to the sensation of breath.

Do this meditation for at least one minute a day, ideally first thing in the morning before getting out of bed.

With practice, any child can learn to reduce his or her stress.

A tip for parents: After your child has had some experience practicing these methods, ask him or her to show you how to do them!

By Eric Sanders, Private Tutor