Managing Stress and Anxiety in Children and Young People
This month, I’m shining a light on managing stress and anxiety in children and young people. With school routines now in full swing, many children are juggling new timetables, homework, after-school activities, and the social dynamics that come with being back in the classroom.
For some, this is an exciting time filled with opportunities for learning and growth. For others, the transition can trigger feelings of overwhelm, self-doubt, and anxiety. The pressure to perform academically, fit in socially, and keep up with constant changes can weigh heavily on a young person’s mental wellbeing.
Research consistently shows that unmanaged stress and anxiety in childhoodcan affect not only academic performance but also confidence, friendships, and long-term emotional health. That’s why it’s crucial that parents, carers, and educators don’t just focus on academic achievements, but also on emotional resilience and regulation—the building blocks of lifelong mental health.
The truth is, children don’t come with a manual for managing stress. They learn by observing, experiencing, and practising the strategies we model and teach them. Which means we, as adults, play a vital role in giving them the tools to navigate life’s challenges with clarity, strength, and confidence.
Spotting the Signs of Stress and Anxiety in Children
Children don’t always have the words to explain what’s going on inside. Instead, their stress often shows up in behaviour or body language. Look out for:
- Changes in sleep patterns (struggling to fall asleep, nightmares, waking frequently).
- Emotional outbursts, irritability, or withdrawing from friends and family.
- Frequent stomach aches, headaches, or complaints of not feeling well.
- Loss of interest in activities they usually enjoy.
- Perfectionism or fear of making mistakes.
👉 Reflection: How often do you pause to check in with your child’s emotional wellbeing, beyond asking “How was your day?”
Simple Strategies to Support Emotional Regulation
Here are some practical, easy-to-implement strategies for children and young people that can make a real difference:
The importance of children in Tranquil Outdoor practising Meditation
1.Create a Calm Corner
A quiet space with soft cushions, colouring books, or sensory items can give children a safe place to reset when emotions feel overwhelming.
2. Practice “Name it to Tame it”
Encourage children to put words to their feelings. Simply saying, “I feel worried” or “I feel angry” helps reduce the intensity of the emotion.
3. Use Breathing Techniques
Teach simple breathing exercises like “box breathing” (inhale 4, hold 4, exhale 4, hold 4). This helps calm the nervous system
4. Keep Routines Predictable
Consistency brings security. Having set routines for meals, bedtime, and homework can ease anxiety.
4. Encourage Movement and Play
Exercise and play release endorphins, reduce stress, and boost mood. A walk after school or free playtime can work wonders.
Thought-Provoking Questions for Parents and Educators
- When was the last time you modelled healthy stress management in front of your child?
- Do you give your child the same level of compassion for their struggles as you would offer to a friend?
- Are there moments in your daily routine where you could slow down and create space for emotional check-ins?
The Pain Points Many Families Face
- Feeling helpless when a child shuts down or lashes out.
- Struggling to balance academic pressure with mental wellbeing.
- Worrying about long-term effects of unresolved stress on self-esteem and confidence.
- Not having the right tools to support children effectively.
If any of these resonate with you, you’re not alone—and it’s exactly why conversations around children’s mental health and wellbeing are so important.
Final Thoughts
Stress and anxiety are part of life, but they don’t have to control or define a child’s experience. By paying attention to the signs, encouraging open conversations, and equipping children with simple yet powerful tools for emotional regulation, we can help them face challenges with courage and resilience.
Remember: small, consistent steps can create big changes. The more we model calm, supportive behaviour, the more children will internalise those strategies and carry them forward into adulthood.
👉 Reflection: What one small change could you make this week to support your child’s emotional wellbeing?
Work With Me – The Clarity Coach
Supporting children and young people to build resilience, manage stress and anxiety, and thrive emotionally doesn’t have to feel overwhelming. With the right guidance, small changes can have a big impact.
As The Clarity Coach, I work with children, families, and schools to provide practical strategies, tailored coaching, and safe spaces for growth.
✨ If you’d like support in helping your child (or your school community) manage stress and anxiety more effectively, let’s connect. Together, we can give young people the tools they need to navigate challenges with confidence and clarity.
📩 Get in touch today to explore how I can support you. Click here to book a call
Author: Zeenat Noorani – The Clarity Coach | Co-founder & Director, Let’s Talk Better CIC
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