Stress-Free Kids: 26 Healthy, Fun and Creative Coping Skills to Keep Your Kids Hydrated When They're Stressed

Looking for ways to help your kids cope with stress? Check out this ultimate guide to coping skills that every kid and teenager needs to survive. From deep breathing to visualization, these 26 coping skills will help youngsters get through any tough situation in a healthy constructive way.

In a world filled with an overwhelming amount of stress and anxiety, it is more important than ever for young children to develop healthy coping skills. According to the National Institute of Mental Health, 1 in 5 children in the US has a mental health disorder. Many of these children do not receive treatment, but for the only 20% who do, coping skills are an important part of their recovery.  

Coping skills are the tools that kids can use to deal with stressful situations in a healthy and productive way, to manage their emotions, to stay positive, and to improve their overall mental health. Coping skills can also help youngsters avoid developing more serious problems in the future, such as depression, substance abuse, difficulty in school or work, and problems in personal relationships.  

As a result, this list is chock-full of activities for teaching and practicing coping skills. Choose a couple that you believe will be beneficial to your youngster and give them a shot. 

 

Here are 26 effective coping techniques that you can teach to your child:

1. Start Each Morning with Mindfulness 

Encourage your kids to begin each day with mindfulness. Definitely, this is an activity that you could do at any time of the day when you need a break, not just in the morning. This mindful routine would be as follow: 

• Take 5 slow deep breaths 
• Mention 4 items you can see around you 
• Mention 3 things for which you are grateful 
• Say 2 encouraging self-talk comments to yourself 
• Mention 1 thing you aspire to achieve today 

 

2. Create a List of Coping Skills 

A menu can help kids comprehend their coping skills alternatives. Get some ready-made coping techniques visuals or design your own list among the following options: 

• Take a few deep breaths 
• Deep breathe using bubbles, a pinwheel, or a feather 
• Engage in a constructive activity 
• Play a sport 
• Think of something humorous 
• Go for a walk 
• Practice yoga  
• Get up and stretch 
• Take a break 
• Count to 10 slowly 
• Make use of positive self-talk 
• Be gentle and say something nice to yourself 
• Speak with a friend 
• Speak with an adult 
• Close your eyes and unwind
• Tel yourself that you can do it 
• Imagine your favorite place 
• Think of something pleasant 
• Imagine a pet you like 
• Think of person you care about 
• Sleep and get some rest 
• Have a healthy snack 
• Read a book 
• Set a goal and make a plan 
• Jog around the block 
• Write your diary 
• hum your favorite melody 
• doodle on a paper 
• Draw something 
• Color a page in a coloring book 
• Do some cleaning 
• Meditate 
• Squeeze a stress ball 
• Dance 
• Check your old photos 
• List your blessings 
• List your strengths 
• Do something nice 
• Hug someone 
• Assemble a puzzle 
• Do something you enjoy
• Make anything out of clay 
• Give a stuffed animal a hug 
• Cut a paper into pieces
• Watch a movie 
• Build anything 
• Take pictures 
• Plant something  
• Maintain a positive attitude 
• Make time for yourself  
• Blow bubbles  
• Write a positive remark 
• Chew gum 
• Do your nails 
• Create a blog post 
• Read a humor book 
• Write a letter to your future self
• Compose a poem
• Drink plenty of cold water 
• Create a cartoon character 
• Browse a magazine 
• Write a thank-you letter 
• Count till 100 
• Read some motivational quotes 
• Give yourself a compliment 
• Imagine a stop sign 
• Laugh out load 
• Look in the mirror and smile 
• Smile at others 
• Complete your homework 
• Look at animals images 
• Concentrate on a single item 
• List 5 things you can notice around you 
• Paint  
• Download and use a meditation app 
• Watch a comedy movie 
• Tell someone you appreciate them 
• Utilize an I-statement 
• Understand your feelings 
• Tell someone how you feel 
• Record your ideas in writing 
• Find a positive thought 
• Make a plan for your day 
• Make a list of 10 things you like about yourself 
• Take some tea
• Bake or cook 
• Make plans for a fun vacation 
• Ask yourself "what do I require right now?"
• Pet a dog or cat 
• Create a list of choices 
• Request help from an adult 
• Organize anything 
• Play some card games
• Listen to the sounds of nature 
• Sit down and relax your muscles
• Take a break 
• Write a story  
• Play crossword puzzles 
• Play Sudoku 
• Volunteer 
• Play a video game 
• Make a craft 
• Plan an event  
• Create your own game  
• Take a free online course  
• Take a shower  
• Touch things around you  
• Run water over your hands
• Kick a ball
• Do some jumping jacks
• Use the hula hoop
• Jump the rope

 

3. Watch Nature  

Encourage your youngsters to spend some time outside (or even look out the window) to appreciate the beauty of nature. Observing nature can help to relieve stress, boost concentration, and encourage emotions of calmness. 

4. Make Use of Animal Live Cams 

If it's not possible to go outside to enjoy nature, the greatest alternative would be watching an animal live cam. In my opinion, live cams are extremely wonderful soothing tools that can help kids relax from the very first moment. all you have to do is to find animals that your kid will enjoy watching. 

 

5. Carry out a Daily Emotional Check-in 

The secret key to managing your own emotions is to tune into them first. Using the following steps, you may teach your kids to pause, question how they feel, identify their feelings, and move on. 

The 5 steps are as follows: 

• Pause and take a deep breath 
• Question your feelings 
• Write or say aloud the words that describe your emotions 
• Sit down and allow your emotions to be  
• Determine what you need. Say or write down what you could do to move on 

 

6. Sketch or Color

Due to their simplicity and accessibility, coloring and sketching are frequently used coping activities. It's worth noting that it is not at all necessary for your child to be a skilled painter to use coloring and drawing as ways to cope. Simply allow them to color, draw and be. 

 

7. Use Kids' Interactive Mindfulness App or Book 

A digital mindfulness app or book can make practicing coping techniques more interactive and enjoyable for kids. 

 

8. Make a List of Positives 

Encourage your kids to write down some positive affirmations/comments about themselves on a piece of paper. This can help them concentrate on their positives while emptying their minds. 

 

9. Practice Mindful Breathing 

It is possible to regain calm and attention by focusing on inhaling and exhaling. for that reason, mindful breathing is one of the best methods to practice. To get started, find some enjoyable mindful breathing exercises or cards on the internet. 

 

10. Read 

Reading for enjoyment can help kids of all ages feel comfy and relaxed. Help youngsters and teens select the perfect reading material for them, this could be a picture book (yep, even for older kids), a magazine, or even a classic chapter book they like. 

 

11. Exercise 

Exercise is one of the most prominent relaxation strategies that can help kids calm down. Try out various workouts ranging from stretching to sports to determine what works best for you and your kids. 

 

12. Practice Yoga 

Yoga is a unique activity because it combines physical activity and mindfulness at the same time. Yoga, according to research, raises GABA levels in our body. This amino acid eliminates depression while also promoting emotions of calmness. You can find numerous videos available online to assist you in getting started. 

 

13. Write in a Journal 

Writing in a journal allows people of all ages to express themselves in a comfortable way. Sometimes, simply putting your thoughts on paper might help you understand things in a new manner. Allow for free writing or utilize more specific prompts. 

For instance, ask your child to select one item from the room. Encourage them to concentrate fully on the object for a few minutes. Then, ask them questions such as:  

• What does it look like? 
• What are its colors? 
• Is it harsh or smooth? 
• What makes it move? 
• What do we use it for? 
• What distinguishes it? 

After that, ask your kid to write about their item and draw a picture of it. 

By concentrating all of their attention on one thing, kids are only paying attention to the present moment. This can be a beneficial method for helping children calm themselves during stressful situations. 

 

14. Build Anything 

Build something using Legos, blocks, or any other material. Kids and teenagers could create freely or even design something based on their emotions. 

 

15. Read Positive Affirmations Aloud 

Reading positive affirmations/self-talk statements can boost confidence while giving a sense of calmness at the same time. 

Encourage your child to read affirmations such as: 

• I am unique 
• I forgive myself for my errors  
• I am thankful  
• I am perfect exactly as I am  
• Today is a new day  
• I have people that care about me  
• It's fine not to know everything  
• I choose to think positively  
• I deserve to be happy  
• I'll seek to make the most out of today  
• I am smart  
• I have the ability to make difference  
• My life is amazing  
• I believe in myself and my capabilities  
• What matters is that I am honest to myself  
• I choose my attitude  
• It is okay to mess up sometimes  
• I am brave  
• I can and will succeed 
• I am creative 
• Bad feelings will pass 
• I'll get through this 
• I'm able to make good decisions 
• Doing my best is perfectly enough 
• I take my own decisions 
• I am sufficient 
• I can be whatever I wish to be 
• I am a good human 
• Now is the perfect time to be happy 
• It is acceptable to be afraid 
• I learn from my mistakes
• I improve every day 
• I have the potential to be a leader 
• Positive emotions result from happy thoughts 
• I'll be OK 
• This is something I can handle 
• Today is going to be a wonderful day 
• I am priceless 
• I am capable of completing any task  
• There is always a good reason to feel happy  
• I am a dedicated worker 

 

16. Spend Some Time Outside 

When the weather permits, walking outside is a great way to unwind naturally. A walk in the fresh air can help you exercise while also practicing mindfulness. As your kids walk, encourage them to take a look around and listen attentively to everything they see and hear. 

 

17. Make a Craft 

Crafting can be a great coping skill and a therapeutic and satisfying activity for kids and adults. It can be a way to take their minds off of their worries and focus on something creative and productive. Crafting can also be a way to connect with others who enjoy the same hobby. There are many different types of crafts to choose from, so you can find one that suits your kid’s interests and skill level. 

 

18. Use a Fidget or a Stress Reliever

 

Tools like fidgets can be used to relax the body and settle the mind. While they are entertaining, it is necessary to first teach your kids that when we use fidgets to relax, we are not using toys, but rather tools. Among the most popular stress relievers are putty, pop it, fidget spinners, kinetic sand, stress balls, and liquid timers. 

 

19. Make a Notebook for Coping Strategies 

Simply, let the kid list their favorite coping techniques, add step-by-step instructions, include a small paragraph that demonstrates the usefulness, in addition to a photo for each. This would be a tool that youngsters and teens may use again and again. 

 

20. Create an Accomplishment List 

Instead of concentrating on all they need to do, ask your kid to create an "accomplishment list”. This can help them remember all of the good things they have accomplished, even when things feel tough. It can also be a motivating tool to help keep pushing forward. To create an accomplishment list, ask the kid to take a piece of paper and write out a list of everything that has been accomplished, big or small. This can be done daily, weekly, or as needed. 

 

21. Use Riddles or Puzzles 

Riddles and puzzles can help boost the kid's mood and take their mind off of whatever is bothering them and give them a chance to focus on something else. Additionally, they can improve your kid's problem-solving skills, which can be beneficial in managing stress in the long-term. 

 

22. Laugh 

Laughter has been shown to be a powerful coping skill. When we laugh, our brain releases endorphins, which have mood-boosting and pain-relieving effects. Laughter also helps us to step back from a difficult situation and see it from a different perspective. Thus, provide your kids with suitable comedy movies, “Try Not to Laugh” videos or any other source of entertainment and laughter.  

 

23. Take Photos 

Photography it’s just a hobby, but it’s a very effective coping skill as well. It can help you (no matter how old you are) to express your feelings and emotions, and can also be a form of distraction from whatever is causing you distress. Photography can also help you to see the beauty in the world, even when things are tough. 

 

24. Speak up 

Research has shown that talking about stressors and one's feelings can be a helpful coping mechanism. In fact, talking about a problem can help reduce stress and anxiety and can promote problem-solving. Additionally, talking with a trusted friend or family member can provide support and perspective. 

However, talking about issues unrelated to the problem at hand can be a good place to start because it provides a fast distraction as well. 

 

25. Use a Good Relaxation App 

Relaxation apps can help kids to relax and de-stress by providing guided relaxation exercises, breathing exercises, and relaxation techniques. There are many different relaxation apps available, so it is important to find one that works well for you. Some relaxation apps also offer other features such as meditation, sleep aids, and music. 

 

26. Create a Gratitude List 

This is a list of things, people, or experiences that you're thankful for. Taking the time to reflect on what's good in your life can help you feel more positive and hopeful. 

To give it a little twist, ask your child to write for each letter of the alphabet something for which they are grateful.

 

Conclusion 

There are many different coping skills that can be beneficial for young children. However, According to research, it's not enough to teach these techniques once. Learners must commit these abilities and tools to memory in order to properly employ them to calm down once they are distressed. This happens with time and practice. Moreover, It is important to teach children that there is no “right” or “wrong” way to cope with stress, and that different coping skills will work for different people. The most important thing is to find what works for them and to use their coping skills when they are feeling overwhelmed. 

It's your turn now... leave a comment telling us about the coping strategies you'll use with your angry child. And never forget to share this guide with your friends and family