Helping Your Kids Cope with Stress: Seven Tips for Parents

As the middle of the school year approaches, many children begin to feel the weight of academic, social, and extracurricular demands. For some, the upcoming holiday season adds excitement but also extra stress as they juggle schoolwork, family obligations, and social events.

As a parent, it’s important to help your child manage these pressures in healthy ways. Here, we offer strategies to support your child’s mental health, promote resilience, and make it easier to navigate the challenges of the school year and the holiday season.

Seven Tips for Parents

1. Recognize the Signs of Stress

One of the first steps in helping your child cope with stress is being able to recognize the signs. According to the American Psychological Association, nearly a third of children report physical symptoms like headaches and stomachaches related to stress, and 20% experience trouble sleeping. These signs, along with mood swings, changes in eating habits, or a drop in academic performance, may indicate that your child is feeling overwhelmed.

Tip: Check in regularly with your child. Casual conversations during mealtimes or while driving can provide opportunities for them to share how they’re feeling.

2. Establish Routines for Balance

Children thrive with routines that provide structure and predictability. During the school year, balancing academics, extracurriculars, and family life can be challenging, especially with the holidays around the corner. Consistent routines help reduce anxiety by giving children a clear sense of what to expect each day.

Tip: Create a weekly family schedule that includes time for schoolwork, activities, family meals, and relaxation. Encourage your child to stick to regular sleep hours, as quality sleep is vital for managing stress. Research by the CDC shows that children ages 6-12 need 9-12 hours of sleep per night to function at their best.

3. Encourage Open Communication and Listening

The importance of open communication with your child cannot be overstated. When children feel heard and understood, they’re more likely to share their concerns and feel less alone in managing them. According to the Child Mind Institute, children who communicate openly with their parents tend to have better emotional health and are more resilient to stress.

Tip: Practice active listening. Put aside distractions and focus on your child’s words, facial expressions, and body language. Sometimes, just listening without offering solutions is what they need most.

4. Promote Stress-Relieving Activities

Healthy outlets for stress can help children process their emotions and refocus their energy. Physical activity, creative pursuits, and socializing with friends or family members can all be effective ways to reduce stress. Physical activity has been shown to help lower cortisol (the body’s stress hormone) and improve mood by releasing endorphins.

Tip: Encourage your child to engage in at least 60 minutes of physical activity each day, which can include sports, dance, or just playing outside. For creative expression, activities like drawing, journaling, or playing a musical instrument can be calming and therapeutic.

5. Set Realistic Expectations

As the holidays approach, it can be easy to get caught up in high expectations—whether it’s finishing assignments perfectly, excelling in every activity, or attending every holiday event. Remind your child that it’s okay to say no and that taking breaks is important. According to a survey by the American Psychological Association, 75% of teens feel stress related to academics, often because of high self-expectations.

Tip: Help your child prioritize their tasks and set realistic goals. Reinforce that it’s okay to make mistakes and that their well-being is more important than perfection.

6. Use Your Family’s EAP Resources for Extra Support

Employee Assistance Programs (EAPs) often provide benefits that can extend to family members, including access to mental health resources like counseling, stress management techniques, and wellness programs. An EAP can be a valuable resource if your child is dealing with stress beyond what can be managed at home. Talking with a professional can give children tools to manage their emotions more effectively.

Tip: If you have access to an EAP through your employer, explore what services are available for children and teens. Many EAPs offer confidential counseling and mental health support that can be helpful for stress management, especially during challenging times of the year.

7. Model Healthy Stress Management Yourself

Children often learn by observing the adults in their lives. If you handle stress in healthy ways, your child is more likely to adopt similar habits. Show them how you manage stress through exercise, mindfulness, setting boundaries, and taking time for self-care.

Tip: Be open with your child about how you manage stress. For example, say, “I’m feeling a bit overwhelmed today, so I’m going to go for a walk to clear my mind.” This approach shows them that feeling stressed is normal and that there are ways to cope with it.

Continuing to Build Resilience and Healthy Habits

As the school year progresses and the holiday season approaches, it’s normal for children to feel increased stress. By recognizing the signs, encouraging open communication, and providing structure and support, you can help your child build resilience and learn valuable coping skills. Utilizing resources like Employee Assistance Programs, promoting stress-relieving activities, and modeling healthy habits yourself can make a positive difference. With these approaches, you can help your child navigate stress more effectively, supporting their emotional well-being and setting them up for a successful school year.

Helping children manage stress is a continuous journey, but with the right tools and a compassionate approach, you can create a supportive environment that fosters both resilience and growth.