February 16th, 2012
09:43 AM ET
How to stop your kids from stressing
Editor's note: CNN contributor Amanda Enayati ponders the theme of seeking serenity: the quest for well-being and life balance in stressful times.
There is a good chance that my children (and yours) are stressed out on a daily basis.
Not necessarily from catastrophic burdens such as death, abuse or abandonment (though far too many children are dealing with those as well), but from the slow boil of everyday anxieties - a swell of unrelenting childhood stress that, in the long term, may bury our kids good and well in a tsunami of serious health problems.
More, faster, better
High on the list of stressors is the pressure many parents place on their kids: the mentality that the earlier a child does something - walks, talks, reads chapter books, excels in advanced robotics for kindergartners - the better.
“There has been a sea change, a cultural shift,” says Denise Clark Pope, senior lecturer at Stanford University’s School of Education and co-founder of Challenge Success, a project that aims to reduce unhealthy pressure on young people. “We live in a society where there is a premium on performance as opposed to mastery or effort; on grades and scores over engagement; on speed and outer appearances over intrinsic motivations.
“Many parents are getting caught up in the craziness, in the ‘more is better’ and ‘faster is better’ mind-set. Children end up overscheduled and in and out of schools and classes, with very little time left over, including for sleep.”
Strategies for stress relief
The experts Belsky, Pope and Parul Chandra, head teacher at Bing Nursery School, Stanford’s laboratory preschool - favor a handful of strategies that have proven effective in helping children reduce, prevent or cope with stress.
Allow for playtime, downtime, family time. A young child’s job is to play.
Pope says, “Research shows that playtime, downtime and family time are major protective factors in increasing health and well-being, and lowering stress in children.”
Children also need to feel part of an unconditionally loving family.
“You can’t have the benefits of family without spending time together. And it doesn’t matter how you define family; it doesn’t have to be biological. What does matter is literally sitting down, having meals and doing activities together,” she says.
Studies shows that family meals are the single strongest predictor of higher achievement and fewer behavioral issues for children between 3 and 12. “That’s 25 minutes, five times a week.”
Children need time to reflect, to rejuvenate, to rest, Pope says. “And we include sleep in that because lack of sleep is correlated to higher rates of depression and anxiety.”
Distract. Belsky finds that distraction can be an effective strategy for both younger and older children.
“It’s really a matter of turning their attention elsewhere, away from what’s stressing them,” he says.
Early on, adults can help children regulate their attention. Eventually, children will develop the skill themselves and learn to place their focus away from what’s bothering them.
Problem-solve. “We as adults tell children how to solve problems,” Chandra says. “But problem-solving with them instead of for them is very important. You want children to think about what it is they are going through. Have them explain it to you. And then articulate it back so that you can be sure that you are understanding correctly and that you’re both on the same page.”
Ask open-ended questions such as “What do you think may help?” Having children brainstorm a list of possibilities, making them aware of strategies they have used in the past and getting them to come up with solutions can all be hugely empowering for a child.
Keep routines. Chandra advocates maintaining children’s routines during particularly stressful times. “It’s important that they don’t feel like their whole lives are topsy-turvy, that they have parts of the day to look forward to living in the moment and just being a child.”
Watch, listen, communicate, reassure, validate. Listen and watch for atypical behaviors in children, suggests Chandra. The younger the children, the harder it will be for them to talk about what they are feeling.
Pay attention to your child’s stories. Know that their dramatic play is a window into what they’re thinking, going through and worrying about.
Validate children’s feelings. Tell them, "I know how that feels" instead of "you shouldn’t be feeling that way.” Validating is important because it alleviates a lot of stress. But also guide children toward empathizing with others. Ask, “How do you think the other person feels?”
Communicate with your child. Talk about your most aggravating times. Bring up things that caused you stress and how you resolved these problems.
Reassure children that they will be OK.
“There is a whole palate of feelings between mad and sad," Chandra says. "Stress is always going to be there, but you have to give children the skills and words to be able to talk about it. If you don’t, behaviors will come out later and you will wonder where they came from! But acting out usually represents months and years of incidents and feelings that haven’t been discussed - layer upon layer upon layer.”
Let children be children. All three experts warn against treating children like smaller versions of adults. “Physiologically, kids are not mini-adults,” Pope says, “and the idea of miniaturizing the adult world is a huge problem. It can lead to things like inappropriate use of media, inappropriate ways of dressing and inappropriate things being put on children’s shoulders.”
Chandra advises, “Be mindful of conversations and things that children can pick up on at home. They pick up more than we think they do. And they if do happen to overhear something, explain that it’s an adult agenda, that their parents will take care of it.
“Children are innately wired to be happy people, and they tend to live in the moment. We as adults have so much to learn from them.”
A life with no stress?
Belsky says, “Look, no life is going to be stress-free. There is something to be said for learning to cope with stress that is in your capacity to cope with.”
Permitting our children the opportunity to experience some stress and enabling them to deal with it creates coping capacity. When you are building muscle, you shouldn’t be lifting too many weights. But the right amount can strain your muscles enough to increase strength. Coping is the same way. If it’s the right amount, children build capacity.
Pope recommends that families sit down and take a hard look at the value systems driving them. “Ask the big questions: How are you, your school and your child defining success? It is often that definition, that value system, that is driving the unhealthy stress.”
Work together to write a mission statement that articulates the family’s core values, Pope suggests. Who are you as a family? Where are you going? And who are you not? A lot of important parenting choices are made on the fly from your gut.
“You ask people what they want for their children and most will say, ‘A happy, healthy, self-sufficient person who gives back to society.’ But if you work backward from that, it’s not about the overscheduled, gratified 8-year-old. We are talking about the long term here.”
Pope adds, “And even if that train has already left the station, it’s not too late. It’s never too late! Put your stake in the ground, abide by it and live your values.”
About this blog
Get a behind-the-scenes look at the latest stories from CNN Chief Medical Correspondent, Dr. Sanjay Gupta, Senior Medical Correspondent Elizabeth Cohen and the CNN Medical Unit producers. They'll share news and views on health and medical trends - info that will help you take better care of yourself and the people you love.
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