Stress does not have to do with work and family responsibilities all the time. In this fast-paced and demanding life, even kids have to deal with stress. There are family issues like separation of parents and sibling rivalry. There’s peer pressure and the struggle to stay in the race. They have the pressure of scoring good grades and excelling in life. They have the pressure of living up to the expectations of their parents and teachers and then they have their own dreams. With so much in their lives, who says kids have no stress! Here we give you ten relaxation techniques for kids.
These techniques help reduce anxiety levels in children and help them manage stress. If practiced regularly, they aid in maintaining normal blood pressure as well as normal heart and breathing rates. They free the mind of anxiety and help achieve complete relaxation. They generate positive feelings and boost confidence.
Top 10 Relaxation Techniques for Children
It helps children relax by slowing their breathing rate, decreasing the heart rate and normalizing blood pressure. Teach your child to take a deep breath, hold it for a few seconds and then release it. On inhaling, the abdomen should expand and not the chest. Deep breathing is the process of slow inhalation followed by slow and complete exhalation. It should be done in a comfortable position, sitting or lying down. Practicing deep breathing regularly has lasting effects on overall health.
“Breath is Spirit. The act of breathing is Living.” – Author Unknown
Play your kid’s favorite music. It’s a great way to relax. Fast beats can increase the heart rate and induce a feeling of excitement. Music played for relaxation should be soft. It has a soothing effect. Soft classical music or instrumental music helps relax the listener’s mind. However, the kid’s individual preference of music will have the greatest impact on him. Music can equip your child to fight stress. It also serves as a good diversion from worries.
Sit back, listen to music. Experience bliss.
With regular exercise, one becomes more capable of coping with stress. Exercise is known to generate happiness molecules, as they are called, which means it leads to certain hormonal changes that create a feeling of joy and relaxation. Inculcate the habit of exercising in your child. To help him relax his mind and body, ask your child to lie down and relax his muscles, starting from the toes and going up, thus relaxing the whole body.
“To enjoy the glow of good health, you must exercise.” – Gene Tunney
Meditation is the best way to relax your mind. It needs to be practiced individually, so children need to be taught the technique. A relatively simpler form of meditation is the breathing meditation. In this technique, one has to concentrate on his breathing, keeping the mind away from all external distractions. One has to instruct himself to pay attention to only his breathing and keep all negative thoughts away. Once your child learns this form of meditation, you can teach him to convey positive messages to his mind while meditating. Apart from relaxing one’s mind, this technique also boosts one’s confidence and makes one feel more positive. You can choose to play meditation music for the child and over time, combine meditation with yoga. Practicing yoga is an excellent way to achieve both physical fitness and mental relaxation.
“Meditation is the soul’s perspective glass.” – Owen Feltham
“Laughter is the best medicine”, they say. It really is. It makes you forget all your worries. You feel rejuvenated and relaxed. Give your children reasons to laugh. Books, movies, or some fun time with friends can serve the purpose. Laughter is also a good exercise for the facial muscles. For the positivism laughter brings, it’s one of the best relaxation techniques for kids and adults alike.
“Laughter is the sun that drives winter from the human face.” – Victor Hugo
This is a method of drawing tension down to the toe. It can seem difficult for a child but with practice, it can prove to be a good relaxation technique. This is an exercise that involves lying on the back and allowing yourself to tense your toes. Ask the child to pull his toe muscles towards the body and hold the position for ten counts. Do 4-5 repetitions of the exercise.
“There is nothing like staying at home for real comfort.” – Jane Austen
Experts say that picturing things you like can make you feel relaxed. Let your child imagine good things happening to him and visualize anything that gives him pleasure. For someone it could be visualizing a trip to Disneyland, for someone, it could be dreaming of becoming successful. Ask your child to imagine his dream coming into reality. This has to be done with closed eyes. The thoughts and imagery of a positive picture makes a person feel relaxed.
“Dare to visualize a world in which your most treasured dreams have become true.” – Ralph Marston
A break from routine is an effective way to relax. It allows you some time to switch off from the routine. When your child feels stressed, let him take a break and rest for some time. Encourage him to spend time pursuing his hobbies. That’s for sure refreshing. Tied to a hectic schedule, kids get no time to break free. Taking small breaks during the day, thus taking some time off for oneself, is a great way to relax. Teach your children that and they’ll also learn to manage their time.
“A hobby a day keeps the doldrums away.” – Phyllis McGinley
Experts recommend exposure to binaural sounds as a good way for relaxation. The technique involves listening to binaural sounds for around half an hour everyday. It is known to generate signals of wavelengths that can reduce stress and also enhance one’s creativity. It is advisable to seek guidance about how to use this technique with children.
Binaural beats lead to relaxation, creativity, and a positive mental state.
This technique may sound difficult, but if given proper training, children pick up really well. It serves as a very good way to get rid of stress. With introversion, you can go to the root cause of your stress. You reflect on yourself and the situation at hand. You understand yourself better, whereby you are able to cope with stress more effectively. Help your child acquire this technique. It will go a long way in making him stronger and abler in dealing with stress.
“The time you feel lonely is the time you most need to be by yourself.” – Douglas Coupland
Relaxation is a state when the mind is free of stress. Relaxation techniques aim at helping you cope with stress and get rid of mental strain. They help you lock your worries away and feel positive about life. Your routine is an everyday thing. It fatigues your mind and then you crave for relaxation. A little time for yourself, to think of and do things you want to, is a great stress buster. It relaxes your mind and refreshes you to start working again. No one has ever been able to escape from stress, It’s a companion for life. Right from the day you are born, you are made to face pressures – the pressure to win, to excel, to succeed and to prove yourself in whatever you do. In a life fraught with stress, relaxation is a need. As you must have observed, at the heart of every relaxation technique is the idea of setting your mind free, giving it some time of its own to think of really nothing and just relax.