You notice it the moment your child walks through the door.
Their usual energy is gone, replaced by slumped shoulders and a distant look. Their backpack hits the floor with a thud, and they flop onto the couch without a word. You ask what’s wrong, but they just mumble, “Nothing.”
But you know it’s not nothing.
Stress and worry don’t just belong to adults. Kids feel it too—whether it’s school pressures, friendship struggles, or just the overwhelming rush of daily life. The problem is that they don’t always have the words to explain what’s happening. Instead, stress shows up in other ways: stomach aches, sudden meltdowns, trouble sleeping, or withdrawal from the things they usually love.
As a parent, you want to help your stressed child. You want to tell them, “It’s going to be okay.” But what if they don’t know how to believe that? What if they need more than reassurance—they need tools?
That’s where we as parents come in.
We don’t have to solve every problem for them. But we can teach them how to navigate stress in a way that makes them feel capable and in control. When children learn to recognise their emotions, express their worries, and develop simple ways to manage their stress, they build confidence for now and in life.
Here’s how you can help.
Understanding Stress in Kids
Stress in children doesn’t always show up as a dramatic meltdown. Sometimes, it’s quieter—like the child who suddenly doesn’t want to go to school, who seems to get sick every Monday morning, or who starts doubting themselves in everything they do.
Take Mia, an eight-year-old who once loved school but suddenly started complaining of headaches every morning. She dragged her feet, said she had a “bad feeling” about the day and begged to stay home. Her parents were baffled—nothing obvious had changed. It wasn’t until a quiet bedtime chat that Mia finally admitted she was struggling with a new math topic. She wasn’t just worried—she was terrified of failing.
This is what stress looks like for many kids.
It’s not just about big, obvious problems. It’s about the small, daily worries that slowly pile up, like pebbles in a backpack, until it feels too heavy to carry.
Some of the most significant stressors for kids include school pressure, social struggles, family changes, overscheduling, and the influence of technology and social media. While stress is a normal part of life, kids need to know how to handle it so it doesn’t overwhelm them. And that starts with learning how to pause, breathe, and manage their emotions.
Helping Kids Find Their Calm
When stress takes over, kids need an anchor that helps them feel grounded instead of swept away. That’s where mindfulness comes in.
Mindfulness isn’t just sitting still and meditating. It’s about helping kids learn to notice and manage their feelings before they become too big. The best part? It’s simple, and it works.
One of the easiest ways to introduce mindfulness is through guided imagery. Ask your child to close their eyes and imagine where they feel safe and happy—maybe the beach, a treehouse, or floating on a cloud.
Walk them through the scene:
- What do you see?
- What do you hear?
- What does the air feel like?
This mental escape gives their brain a break from stress and helps them regain a sense of control.
Another powerful tool is the body scan. When kids are tense, their bodies hold onto stress without realising it.
Guide them to close their eyes and slowly check in with their body:
- Are your shoulders tight?
- Is your jaw clenched?
Then, with each breath, they imagine letting go of that tension.
Even something as simple as mindful eating can help. If your child rushes through meals, encourage them to slow down. Ask them to really notice the taste, the texture, the smell. This practice helps them focus on the now instead of worrying about what’s next.
Mindfulness doesn’t have to be a big event.
It works best when woven into daily moments—before bed, in the car, or even while brushing teeth. Small habits build big resilience.
Helping Kids Express and Understand Their Feelings
Stress feels heavier when you don’t know how to talk about it. That’s why one of the greatest gifts we can give kids is the ability to put their feelings into words. Some kids struggle to express themselves simply because they don’t have the vocabulary. Instead of assuming they understand words like frustrated or overwhelmed, try using an emotion chart—a simple tool with different faces and feeling words that helps kids pinpoint what’s going on inside.
Once they can name their emotions, the next step is learning to talk about them. Instead of bottling everything up, encourage them to use “I feel” statements: “I feel nervous because I have a test tomorrow” or “I feel sad because I wasn’t invited.” This small shift can make a huge difference in how they process stress.
But the most important thing parents can do? Validate their feelings. When your child is upset, resist the urge to dismiss their emotions with “It’s not a big deal.” Instead, try, “I can see that was really hard for you.” Acknowledgment gives kids permission to process their emotions rather than push them away.
The Power of Supportive Relationships
Stress is easier to handle when you have people in your corner. Strong relationships with parents, friends, teachers, or mentors act as a safety net. Kids need to know they are not alone in their struggles.
Creating an environment where open conversations are the norm can help. Instead of asking, “How was your day?” ask, “What was the best part? What was tricky? What’s something that made you laugh?” Encouraging your child to share their experiences—good and bad—builds trust. It teaches them that talking about feelings is normal.
Positive friendships also play a huge role in stress management. If your child struggles socially, role-playing different situations can help them build confidence in navigating tricky interactions. And don’t underestimate the power of one-on-one time. Even ten minutes of fully focused attention—no screens, no distractions—can make a child feel seen and secure.
Encouraging a Growth Mindset
Some kids see challenges as roadblocks. Others see them as puzzles waiting to be solved. The difference? A growth mindset.
When kids believe they can improve through effort, they’re more likely to try again instead of giving up. Help your child shift their thinking by reframing self-doubt. Instead of “I can’t do this,” try “I can’t do this yet.” Instead of “I failed,” try “I learned something new.”
Praise effort, not just success. Show your kids that mistakes are part of learning. When kids understand that challenges help them grow, they’re more likely to face stress with confidence rather than fear.
Conclusion
Helping kids manage stress isn’t about removing challenges—it’s about equipping them to handle life’s ups and downs with confidence. Small moments of support, encouragement, and guidance can help them build lifelong resilience. As parents, our role isn’t to have all the answers, but to be there as they learn, grow, and find their own strength.
References
- American Psychological Association (APA), 2024. Resilience guide for parents and teachers. Available at: https://www.apa.org/topics/resilience/guide-parents-teachers [Accessed 10 Feb. 2025].
- Be You, 2024. Building resilience in children. Available at: https://beyou.edu.au/resources/fact-sheets/social-and-emotional-learning/building-resilience-in-children [Accessed 10 Feb. 2025].
- Calm, 2024. Mindfulness for kids. Available at: https://www.calm.com/blog/mindfulness-for-kids [Accessed 10 Feb. 2025].
- Gowrie NSW, 2024. Building resilience in children. Available at: https://www.gowriensw.com.au/blog/building-resilience-in-children [Accessed 10 Feb. 2025].
- Harvard Center on the Developing Child, 2024. Guide to resilience. Available at: https://developingchild.harvard.edu/resource-guides/guide-resilience/ [Accessed 10 Feb. 2025].
- Headspace, 2024. Mindfulness activities for kids. Available at: https://www.headspace.com/mindfulness/activities-for-kids [Accessed 10 Feb. 2025].
- Maggie Dent, 2024. Building resilience in kids: Common concerns. Available at: https://www.maggiedent.com/common-concerns/building-resilience/ [Accessed 10 Feb. 2025].
- Mayo Clinic, 2024. What is mindfulness and why is it helpful for children?. Available at: https://mcpress.mayoclinic.org/parenting/what-is-mindfulness-why-it-can-be-helpful-for-children/ [Accessed 10 Feb. 2025].
- Raising Children Network, 2024. Resilience: How to build it in children. Available at: https://raisingchildren.net.au/school-age/behaviour/understanding-behaviour/resilience-how-to-build-it-in-children-3-8-years [Accessed 10 Feb. 2025].
- Waterford.org, 2024. Mindfulness activities for kids. Available at: https://www.waterford.org/resources/mindfulnes-activities-for-kids/ [Accessed 10 Feb. 2025].
