Helping Kids Manage Stress: 3 Simple Strategies Every Parent Can Teach

As parents, we want nothing more than to protect our children from life’s obstacles. But

here’s the truth: we can’t remove every challenge, test, or worry they’ll face. What we

can do is equip them with science-backed tools to help them manage stress when it

inevitably shows up.

Think of it like building a “resilience toolkit” small, simple practices they can reach for in

the moment, whenever life feels overwhelming. Below are three powerful strategies you

can teach your children to help them shift their mindset, calm their body, and find their

balance again.

In-the-moment strategies to help your kids navigate challenging moments.

1. Positive Affirmations: Rewiring the Mindset

Words matter. And when kids are stuck in a negative spiral (“I can’t do this,” “I’m not

good enough”), a short, empowering statement can make all the difference.

A positive affirmation is a short phrase that helps reframe their thinking. Examples

include:

• “I will do my best.”

• “I am grateful.”

• “I’ve had tough experiences before and I can get through them again.”

Here’s how to put it into practice:

• Sit down with your child and choose one affirmation together.

• Pick a time of day to say it — brushing teeth in the morning, before a test, or while washing hands for dinner.

• Encourage them to repeat it several times, either silently or out loud.

The key is consistency. Over time, affirmations become second nature — shifting focus

from fear to confidence.

2. Five-Finger Breathing: A Calming Reset

Breathing exercises are powerful because they work instantly — calming the nervous

system and creating focus. The “five-finger breathing” method is simple enough for kids

to remember and effective enough for adults to use too.

Here’s how it works:

1. Hold one hand up like a star.

2. With the index finger of the other hand, place it at the base of your thumb.

3. As you inhale, slowly trace up your thumb.

4. As you exhale, trace back down.

5. Continue for all five fingers, then reverse direction.

The act of tracing keeps their mind busy, while the steady breathing brings calm.

Encourage your child to use this before a test, a sports game, or anytime they feel

anxious.

3. The Tense-and-Relax Technique: Releasing Stress Through the Body

Stress doesn’t just live in the mind — it shows up in the body too. That’s why teaching

kids to notice and release physical tension can be such a powerful reset.

Try this playful exercise together:

• Ball up your fists and squeeze tightly. Count slowly to five.

• Release and notice how good it feels to let go.

• Repeat with shoulders: shrug them up as high as possible, hold for five, then release.

• Finally, move to the face — scrunch it up, make silly expressions, then relax completely.

Not only does this release physical tension, but it often ends in laughter — which is one

of the best natural stress relievers there is.

Final Thoughts:

Stress will always be a part of life, even for kids. But by teaching them simple, science-

backed tools like affirmations, five-finger breathing, and tense-and-relax techniques, we

give them confidence to face challenges with resilience.

The best part? These strategies work just as well for adults. Practice them alongside

your kids, and you’ll both build healthier habits for managing life’s ups and downs.