Relaxed through everyday life – how children learn to reduce stress
Children today are often under more stress than many adults realise. School, leisure activities, family demands and social media can lead to overload, which manifests itself in restlessness, sleep problems or even physical complaints. This makes it all the more important to teach children how to deal with stress at an early age. Relaxation techniques help them to find inner peace, concentrate better and be more balanced overall. The best thing about it: relaxation can be learnt through play and can even be fun!
Creating the right environment for relaxation
For children to really relax, the environment is crucial. A quiet, cosy place without distractions can help to calm the mind. Dimmed lights, a soft blanket or quiet music create an atmosphere in which children feel at ease. Parents can promote a relaxed mood through their own calmness, as children often adopt the behaviour of their caregivers.
Playful relaxation techniques for children
There are many different methods that children can use to learn to relax. It is important that the techniques are age-appropriate and taught in a playful way so that the children enjoy them and integrate them into their everyday lives in the long term.
- Fantasy journeys – relax with the power of imagination
Imaginary journeys are a wonderful way to transport children into a world of peace and security. Parents or carers tell a calming story in which the child can imagine themselves in a pleasant environment – for example a magical forest, a sunny flower meadow or a gentle cloud. The calm voice and slow narrative style help the child to relax and calm their thoughts.
- Breathing exercises – consciously perceive your own body
Simple breathing exercises can help children to relax and reduce anxiety. One playful method is ‘belly breathing’: the child lies on their back and places a cuddly toy on their belly. The child observes how the cuddly toy rises and falls with each breath. This encourages conscious and deep breathing, which automatically leads to greater relaxation.
- Progressive muscle relaxation – tensing and letting go
Progressive muscle relaxation according to Jacobson is also suitable for children if it is organised in a playful way. Parents can combine it with a ‘superhero game’: ‘Now you tense your arms really tightly, just like a strong superhero showing off his muscles! And now let them loose again – phew, how relaxing!’ By consciously tensing and releasing muscle groups, children learn what relaxation feels like in the body.
- Children’s yoga – movement and rest in balance
Yoga is not only a great method of stress management for adults. Children also benefit from the calm, mindful movements. Playful yoga exercises such as the ‘cat-cow’ movement, the ‘butterfly pose’ or the ‘tree’ help children to become aware of their bodies, improve their balance and relax. It is especially nice when parents practise yoga together with their children.
- Painting mandalas – creative relaxation
Painting and drawing can have a meditative effect on children. Mandalas are particularly suitable for this, as they provide a certain structure but at the same time leave plenty of room for creativity. When colouring, children can enter a calm flow state that distracts them from worries and stress.
Relaxation as an integral part of everyday family life
In order for children to benefit from relaxation techniques in the long term, they should be regularly integrated into everyday life. It can be helpful to create fixed rituals, e.g. a fantasy journey before bedtime or a short breathing exercise after a stressful day at school. Parents can also encourage their children to decide for themselves which method they like best and when they want to use it.
The role of parents – being a role model
Children learn by imitation. If parents are often stressed themselves and have little time to relax, children often unconsciously adopt this behaviour. It is therefore important that parents themselves make sure they take regular time out and model relaxation. Joint relaxation exercises also strengthen the parent-child bond and create valuable moments of closeness.
Conclusion: relaxation can be child’s play
Coping with stress doesn’t have to be complicated – on the contrary, it can be learnt in a playful and fun way. Imaginary journeys, breathing exercises, yoga or painting are just some of the many ways to teach children how to relax. By teaching their children to pay attention to their inner peace at an early age, parents lay the foundations for a healthy approach to stress – a skill that will benefit them throughout their lives.
