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How to Help Your Child Cope With Stress: A Guide From a Family Psychologist

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by | Apr 24, 2025

While mild stress before that big test is a perfectly normal reaction for teens and younger children, chronic feelings of stress caused by unrelenting physical and social triggers is not. Whether your child faces bullying at school or struggles with a learning disability, constant stress contributes to high blood pressure, weakens immune system functionality, and can lead to mental health disorders like depression and anxiety.

Luckily, you can start helping your child manage stress today! With the help of a Family Psychologist and at-home stress managing strategies, they can learn to model healthy coping skills and express themselves more openly. Read on to discover what you can do to make a difference for your child.

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Why Stress Management is Important For Children and Teens

Did you know that 75% of U.S. high school teens are constantly stressed due to schoolwork? Stress management is about more than just a better quality of life—it keeps your child happy and healthy during their most formative years. If you imagine for a minute the feeling of being a zebra on the African Savannah, it’s evident that endlessly enduring stressful situations doesn’t do wonders for our mood or the way we treat others.

In fact, chronic stress can cause a variety of problems for your child, from insomnia and immune system degradation to severe depression and anxiety. In a stressful world filled with challenges, learning healthy coping skills is vital for mitigating this stress and maintaining physical and mental health.

Understanding the Sources of Adolescent Stress

The stressors our family members face change as they grow, being shaped by the current environment, developmental stages, and social interactions. What starts as easy-to-identify stress caused by a family divorce can turn into a complex web of social relationships, academic expectations, and the increasing need for independence over time.

To reduce mental distress most effectively for your child, here are some key sources of stress by age group:

Sources of Stress in Young Children

Young children are particularly sensitive to environmental changes, such as losing a relationship or changing homes. Common sources of chronic stress include:

  • Family Changes: Divorce, separation, or loss of a loved one are all major sources of stress for children, but even positive changes like adding a new sibling can contribute to stress.
  • New-to-School Stress: Trying to make friends, face bullies, or adjust to new teachers can be incredibly overwhelming for younger children.
  • Separation Anxiety – If you rely on daycare or other services due to your schedule, being away from parents can cause your child distress.
  • Overstimulation – Busy schedules, excessive screen time, or a lack of routine can lead to stress and emotional outbursts.
Sources of Stress in Preteens and Middle Schoolers

As they age, the stressors kids cope with start to change. Puberty is an especially volatile time, causing physical symptoms that are uncomfortable and unfamiliar.

  • Social Challenges: Whether your child is still struggling to make friends or trying to navigate the complexities of developing cliques, trying to engage with others while your body is changing can be a stressful experience.
  • Body Image and Self-Esteem: As preteens hit puberty and begin to develop, they compare themselves to peers. During this sensitive time, a lack of self-esteem can lead to negative self talk about their appearance, contributing to chronic feelings of stress.
  • Extracurricular Overload: Balancing school, sports, and activities can become overwhelming, especially when preteens feel pressured to excel.
  • Family Expectations: Bodily changes, relationship interests, and a growing desire for independence may clash with parental rules and expectations, leading to tension at home.
Sources of Stress in Teens

They’re not adults yet, but they’re certainly good at causing their own stress. With growing independence and complex social circles, teens face an even broader range of stressors.

  • Academic and Future Pressures: Trying to decide which college you want to go to or what career you’re thinking of pursuing can cause overwhelming stress, especially when your child’s goals require high grades.
  • Peer Influence and Social Media: At a development stage where socialization is everything, maintaining a healthy balance can be difficult. Teens often feel pressure to fit in, gain social approval, and engage with social media habits that harm their mental health.
  • Romantic Relationships: First relationships, breakups, and emotional attachments can be a significant source of stress for teens. Just because it seems like a fling to you, doesn’t mean it’s not the most important thing in their life right now.
  • Substance Use and Risky Behaviors: Exposure to peer pressure surrounding drugs, alcohol, and other risky behaviors can exacerbate chronic stress.

Recognizing the Signs of Stress

If you suspect that your child may be struggling with chronic stressors, there are a few ways you can determine how you should respond. Signs that your child isn’t managing their own stressful situations include:
  • Reactive Behavior: Children don’t always know how to express their emotional well-being, which is why chronic stress is often revealed in the form of short-tempered, violent, and argumentative behavior.
  • Abrupt Personality Changes: If your daughter is typically outgoing but has suddenly gone quiet, or if your timid son is suddenly getting into fights, this may be a sign that something is wrong.
  • Insomnia & Hypersomnia: Sleeping too much or too little as the result of chronic stress can impact your child’s brain development, causing them to become even more stressed over time. Pay attention to if they’re complaining about being tired all the time or struggling to respond to their alarms.
  • Unhealthy Eating Patterns: Eating too much or too little is another sign of chronic stress, as a lack of healthy habits can lead to pain and body dysfunction long-term.
  • Neglecting Responsibilities: If you notice your child struggling to complete homework, forgetting obligations, or procrastination more than usual, stress may be a factor.
  • Increased Sickness: Stress often causes physical health symptoms, including headaches, stomach ache, and more. Frequent trips to the nurse can be a sign that your child needs stress relief.
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How to Help Children Cope With Stress at Home

Before you reach out to health and human services, there are a few ways you can work to combat negative thinking and chronic stress at home. Just keep in mind that you’re not a professional, and it’s okay to make mistakes and learn from them. After all, setting a positive example can be a great influence on your child.

1. Create a Supportive Home Environment

The first and one of the most important ways you can support your stressed child is by creating an environment where they feel safe to communicate. Strong family traditions, from weekend movie nights, to family lesson plans, can foster stronger relationships that make them feel safe and supported.

2. Foster Open Communication

Communication is an essential stress reliever, but many children either don’t feel safe communicating, or don’t know how to. By creating a supportive environment and taking the time to actively listen to your child’s emotions, you’ll help them process what’s stressing them out. For children who don’t know how to communicate, introducing fun activities that also serve as communication devices can help. Good examples include journalling, role-playing, and show and tell.

3. Encourage Physical Activity

Did you know that regular exercise reduces stress by 26% on average? Encouraging your child to engage in daily movement, from sports and other extracurriculars to heading to the skate park with friends, helps reduce stress over time and improve well-being.

4. Promote Healthy Screen Habits

51% of today’s kids spend four hours or more on social media daily, even though these online platforms have been proven to cause negative mental health effects. Promoting media literacy and limiting screen use has become an essential part of parenting, as teaching your child to navigate digital spaces responsibly reduces stress caused by online interactions.

5. Encourage Time Outdoors

The logical conclusion of the last two tips, encouraging your child to spend more time outside is another great way to mitigate stress. Whether they want to quietly read a book under a tree or go exploring with friends, time in nature can lower stress levels, improve focus, and boost overall well-being.

6. Prioritize Quality Sleep

A lack of sleep or too much of it contributes to chronic stress, so pay attention to your child’s sleep schedule. Are they sleeping too much? Or up late at night scrolling on their phone? By setting consistent bedtime routines and limiting screen time and sugar intake before bed, you can help build more healthy sleep patterns.

7. Balance Structure and Free Time

As kids age, the delicate balance between structure and freedom begins to shift. Young children require more organization, so they can learn how to manage stress in healthy ways. On the other hand, older teens need the freedom to explore and express themselves. Find ways to allow your child to relax, be creative, and engage with friends and activities while maintaining healthy boundaries.

8. Teach Relaxation Techniques

From yoga and meditation to simple breathing techniques, there are ways you can teach your child to use their body to manage stress, rather than letting an overwhelmed nervous system contribute to it. Start by engaging with your child’s interests, so you can get a better idea of what relaxation techniques will work for them. Show them how to use the techniques via demonstration, so they know what to do when stress strikes.

9. Support Problem-Solving Skills

While it’s tempting to want to solve all of your child’s problems, mitigating every challenge might prevent them from developing their own healthy habits. Instead, encourage them to think through solutions and build confidence in handling stress. This skill can be built through effective communication and lesson plans, but reaching out to a family psychologist will also be beneficial.

10. Model Healthy Coping Strategies

When children with smoking parents are 4x more likely to smoke themselves, highlighting just how important it is to model the behaviors you want to see. Demonstrate positive ways to handle stress, such as staying active, practicing gratitude, or using mindfulness techniques.

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When to Consider a Family Psychologist

If your child struggles with the overwhelming feeling of chronic stress, it may be time to reach out to a professional. Whether their stress is PTSD-related or the natural result of age and schooling, family psychologists are equipped with the knowledge and tools necessary to help. They understand the intricate connection between the mind and body, utilizing many different psychological approaches in accordance with the latest DSM-V guidelines.

Consider treatment for your child if they:

  • Struggles with persistent anxiety, sadness, or mood swings that interfere with daily life.
  • Shows drastic behavior changes, such as withdrawing from friends and family or sudden aggression.
  • Has trouble sleeping, frequent nightmares, or persistent headaches and stomachaches.
  • Falls behind in school, can’t concentrate, or suddenly loses interest in favorite activities.
  • Expresses thoughts of self-harm, feelings of hopelessness, or engages in risky behaviors.

Help Your Child Relieve Stress at FPSCA

At Family Psychological Services, we’re here to listen, support, and guide your child as they learn to manage stress levels. Our team of certified professionals have extensive experience working with children across a variety of ages, ensuring they feel comfortable to express themselves.

Contact us today to start your child’s journey toward a healthier and happier life. Whether you have questions about our services or are ready to schedule an appointment, we look forward to connecting with you.

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