Stress Management for Kids
Cultivating Mental & Emotional Well-being with Classroom Coping Skills
It is important to not discredit the stress a young person is dealing with in their life. Stressors a student may be facing include but are not limited to social pressures, family conflict, food/housing insecurity, struggles with identity or self-esteem, academic pressures, and life transitions. These stressors can significantly impact a child's well-being. Equipping them with coping mechanisms within the classroom setting can be critical for their overall emotional and mental health.
Coping Skills that Can Be Used in the Classroom
Deep Breathing
Teaching kids deep breathing exercises provides an immediate tool to manage stress. It not only calms their minds but also fosters mental clarity and focus.
A few of my personal favorites directly from the Empowered & Poised Life Skills Curriculum to teach students are:
Box or square breathing: Inhale for a count of four, hold for a count of four, exhale for a count of four, and pause for a count of four. Repeat. Use two fingers to draw an imaginative square in the air.
Hot cocoa breathing: Pretend you're smelling a delicious cup of hot cocoa. Then, blow on a cup of hot cocoa to cool it down. Take a deep breath in through your nose, and then exhale slowly and gently through pursed lips, as if you're blowing on the hot cocoa.
Figure 8 breathing: Visualize the shape of the number 8. As you inhale, trace the top loop of the 8, and as you exhale, trace the bottom loop. Repeat.
Five finger breathing: For each finger on one hand, trace up as you inhale and down as you exhale. Start with the thumb, then move to the index finger, and so on until you've traced all five fingers.
Stretching
Simple stretching exercises in the classroom can help alleviate mental strain by loosening tense muscles and promoting relaxation. Offer modifications for students as needed.
Here are a couple of YouTube Channels that offer a variety of yoga and stretching activities for kids:
Dancing
Encouraging moments of dance or other movement can help boost overall mood. Some students might face various circumstances that make certain activities challenging or uncomfortable, so it's good to have alternative options available to ensure everyone feels safe and comfortable.
A fan favorite for classroom dances and movement breaks is Go Noodle. Honestly, I enjoy doing the dances with the students. Sometimes I even break a sweat!
Journaling
Allocating time for journaling/free writing allows children to express and organize their thoughts. It acts as a mental outlet, aiding in processing emotions and enhancing mental clarity.
A way to make this activity more culturally responsive is by offering diverse prompts that relate to various cultural backgrounds and experiences. Encourage students to reflect on their traditions, values, and perspectives. Validate and respect their unique identities by incorporating diverse literature, art, and historical references in journal prompts.
Here are a couple of ideas to get you started:
Think about a tradition in your family that is important to you. Describe it and explain why it's meaningful. How does it make you feel? Are there any special foods, activities, or celebrations tied to this tradition?
What's your favorite meal that your family makes? Describe it and explain why you love it. Does this dish have any special meaning in your family or culture?
Mindfulness
Introducing brief mindfulness sessions within the classroom environment provides children with a space to cultivate inner calm and enhance focus. Simple guided meditations or mindfulness exercises offer them a chance to center themselves, especially after a transition from a time like recess.
Here’s another YouTube Channel that has a variety of engaging activities for kids:
The Importance of Mental Well-being in the Classroom
Mental well-being significantly impacts a child's overall academic performance and social interactions. By incorporating these coping skills into the classroom, educators can contribute not just to academic success but also to a positive mental state.
By integrating simple yet impactful coping skills like deep breathing, stretching, dancing, and journaling into the classroom routine, educators can contribute significantly to a child's mental well-being. Prioritizing mental health creates a nurturing environment where students not only excel academically but also develop into emotionally and mentally resilient individuals.
