Parents are busy, multi-tasking superheroes. Their calendars are full and they stress over juggling work deadlines, household errands, and social obligations. And it’s not just grownups who are feeling on edge. According to recent data, up to one in five children experiences anxiety, panic, or another closely related feeling. Part of this could be that kids take their emotional cues from the adults in their lives — and if we’re stressed, they could start to feel that way, too.
Part of it undoubtedly has to do with the fact that the world is an uncertain place and every day can bring surprises; not always pleasant ones, and often difficult to navigate. As children learn more about the world, it’s only natural for them to feel confused or stressed. So, what can we do about all this anxiety? While we can’t snap our fingers and complete your weekly to-do list, let alone bring harmony and perfect health to the world, we can offer up some solid strategies for finding calm amidst the chaos.
Get going and get physical
Get on the bike, lace up your shoes for a run, or put on your favorite tunes and dance. Physical exercise helps your body release endorphins, which help counteract stress. If you can work out with family members, even better — it has been shown to strengthen bonds, which is also great for mental health.
Practice deep breathing or meditation
Taking deep breaths tells your brain it’s time to slow down and relax, while meditation can signal your brain release serotonin, a chemical messenger that helps elevate your mood and keep anxiety at bay. This is great habit to introduce into your kids’ lives, and will give you both a place of calm to retreat to when things are overwhelming.
Revisit your favorite book or movie
Reading a book you already know the ending to or watching a movie or TV show that you can almost quote line-for-line might seem like a waste of time to some, but experts say it has real benefits when it comes to destressing. In fact, the predictability of the storyline and plot progression can bring us to a place of peace and relaxation. Kids, famously, love rewatching their favorite shows!
Double down on healthy habits
Stress snacking is a real thing, and so is losing sleep when things seem a little chaotic. Instead of literally feeding the problem, help make it better by focusing on nutritious, real foods at mealtimes. Eat slowly and savor each dish, allowing time for your brain to get those comfort signals. Make sure to keep bedtimes regular (and on the early side when possible) to also help your mind get the memo that it’s time to quiet down.
Express yourself
Studies have shown that 45 minutes of creative activity, like coloring, crafting, drawing, or collaging, can reduce stress hormones in your body. Setting aside a few minutes to get crafty with your kids can help you both wind down.
Talk it out
Putting feelings of anxiety, worry, and stress into words — and sharing how you feel with someone you can trust like a family member, friend, community leader, or counselor — is a healthy and important practice when you’re feeling overwhelmed. This goes for your kids as well! Demonstrate good listening skills and give them space to talk it out.
Find your community
You never have to go it alone; there are people in your community who can help you and your family find balance, peace, purpose, and fun! Consider getting involved in groups like Girl Scouts that offer a safe space for kids (and adults) to make supportive friends. Come to a free Discover Girl Scouts event near you and see first-hand how Girl Scouting can help you find your community and be the anchor your kids need in the stormy sea of life.
