We often fail to acknowledge the fact that children also experience psychological distress. There are multiple sources of stress in childhood, including competition, juggling responsibilities, bullying, peer pressure, inferiority complex, body changes, identity confusion, safety problems, and many more. It is essential to help children learn healthy coping strategies to prevent negative consequences of persistent psychological stress.
General adaptation syndrome explains how persistent stress can lead to emotional exhaustion (Selye, 1950). According to GAS, there are three stages of stress.
- Alarm Reaction Stage
It is the first stage which is characterized by the initial symptoms of stress. It involves a fight or flight response. It provides the energy required to either fight off or flee away from the situation. The heart rate increases, cortisol is released, and the level of adrenaline boosts.
- Resistance Stage
The body enters a recovery phase after the initial shock of fight or flight response. However, the body still remains on high alert. The body continues to repair itself if the stressors is removed. Failing to overcome the stress for a long time keeps the body on high alert, ultimately leading the body to adapt to live with elevated stress. Apparently, it feels like the individual has to cope with stress, but actually, the body goes through specific changes. Remaining in the resistance stage for too long leads to the exhaustion stage.
- Exhaustion Stage
The prolonged stress drains the mental, physical and emotional resources leading an individual towards hopelessness and inability to fight off the stress anymore. The signs of this stage include tiredness, burnout, low stress tolerance, and psychological disorders.
How to Develop Healthy Coping Mechanisms in Children
The negative consequences of stress can be prevented in children by teaching them some healthy coping strategies. It is crucial to help children identify the causes of stress and the potential actions to manage it. Some healthy coping strategies are as follows.
- Let them talk
It is the parents’ responsibility to provide a safe environment to children in which they can express what they are going through. Your job as a parent is not to judge but to provide support. It is also important not to force them if they don’t like sharing something with you.
- Take a break
The parents should tell children that it’s okay to take a break from something that is causing stress. Taking a break does not equate to laziness. It is actually healthy as it can help in refocusing energy and thoughts.
- Do what you love
Engaging in activities in which the child takes interest can put him in a positive mindset. If you notice stress symptoms, arrange any activity that your child likes. It may involve going to a park, cooking their favorite food, inviting their friends, or merely watching their favourite show.
- Healthy Eating
It is essential to ensure that your children are eating well. A balanced diet and healthy exercise have a significant impact on mental health. Exercise releases tension and increases energy which makes it an excellent coping strategy (Jackson, 2013).
- Relaxation Exercises
Some relaxation exercises like deep breathing, meditation, muscle relaxation, and yoga can make a huge difference (Nasiri, Akbari, Tagharrobi & Tabatabaee, 2018). These strategies can help children develop compassion for themselves. They develop control over their thoughts, actions and body. When they feel in control, they become better able to eradicate the sources of stress.
- Compliments to the self
Parents can help children develop positive self-talk through modelling. Tell your children what you like about them or what makes them proud of themselves. Ask them to state their favorable qualities. Gradually they will learn to extend positive self-talk.
Parents can make or break a child. Providing children with love, care, compassion, trust, a safe environment, and a listening ear can do wonders for them.
References
Jackson, E. M. (2013). Stress relief: The role of exercise in stress management. ACSM’s Health & Fitness Journal, 17(3), 14-19.
Nasiri, S., Akbari, H., Tagharrobi, L., & Tabatabaee, A. S. (2018). The effect of progressive muscle relaxation and guided imagery on stress, anxiety, and depression of pregnant women referred to health centers. Journal of education and health promotion, 7.
Selye, H. (1950). Stress and the general adaptation syndrome. British medical journal, 1(4667), 1383.
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