that is not always action-packed.
If you find yourself often eating
in the car en route to endless pursuits,
Holistic Solutions to Stress
your child throws a fit or falls asleep
on the way to a practice or he or she
by lisa marshall
doesn’t talk much about an activity (a
sign of genuine interest), it could be a
wake-up call. Ask your child to make A bit of childhood stress is inevitable,
a list of his or her favorite interests, in
and can even be motivating when taken
order of priority, Fay suggests, and trim
in small doses, experts say. But parents
off the bottom.
can do much to help kids better man-
On the flip side, Fay counsels
age it.
that too little structure at home can be
Set aside relaxation time: “There is such
stressful for kids; they look to their par-
a thing as preventative mental health,”
ents to demonstrate assertiveness and
says Lawrence Shapiro, Ph.D., author
provide the boundaries that make them
of The Relaxation and Stress Reduction
feel safe. “If you have anxious kids, one
Workbook for Kids. “You wouldn’t let
question to ask is, ‘Am I setting enough your kids go a day without brushing their
limits and sticking to those limits?’” teeth. Don’t let them go a day without
sionflower, for quieting a child in the
relaxing.”
throes of a stressful moment. Lavender,
school-age solutions
He recommends that children of all
in either a tea or a bath, can be effec-
By far, the most common cause of
ages carve out at least 15 minutes each
tive in reducing anxiety. Better yet,
day for focused relaxation. Put on sooth-
brew some tea and allow your child to
school-age anxiety (particularly amid
ing music, ask them to breathe deeply
sit in the bath with it for 20 minutes,
middle-to-upper-income suburban kids)
and close their eyes, and then leave them
breathing in the lavender-laced steam.
is academic stress. Numerous studies
alone.
show that adolescents place schoolwork Exercise: Shapiro and Webb both rec-
above friend problems, bullying and
ommend at least 30 minutes of free,
N
Sleep: Sleep produces the calming, feel-
e
w
C
a
trouble at home when ranking stressors. good brain chemical serotonin, while
outdoor play per day.
r
e
e One recent Stanford Univer-
lack of sleep results in too much of the
W
r
o
r
sity poll of 496 high school students
“fight-or-flight” brain chemical, cortisol.
Limit screen time: Never allow your
k
a
e
a
t
S
u
p
p
o
r
t
T
e
a
m
•
M
ean
ingfu
l
t
H
in California’s Bay Area found that
A child who doesn’t get enough sleep
child to have a TV or computer in their
o
m
e
room, advises parenting expert Charles
when students were asked to list what
won’t handle stress as well. According to
•
L
o
w
I
Fay, Ph.D. Also, keep screen time to an
n
v
causes the most stress in their lives, 68
the National Sleep Foundation, toddlers
es
tment • Finan
ci
n
g
A
v
a
i
l
a
b
l
e
•
G
r
need 12 to 14 hours and preschoolers
absolute minimum for youths under 2
percent cited schoolwork. Nearly 78
11 to 13 hours. Kids ages 5 to 12 do well
years old. Keep the volume down (loud
percent reported having experienced
with 10 to 11 hours of sleep and teens
noises can aggravate stress) and be par-
stress-related physical problems like
with about 9 hours.
ticularly wary of television if your child
headaches, weight gain, insomnia or is already prone to hyperactivity.
stomach problems. In some cases, Nutrients: Brandy Webb, a naturo-
“If kids are predisposed to hyperac-
excess stress turns to depression and pathic doctor in Tacoma, Washington,
tivity, too much TV will exacerbate that
tragedy can strike.
and adjunct faculty member at Bastyr
predisposition,” Shapiro notes. Also,
“Kids are more stressed than in the
University, says certain nutrients can go
overuse of electronic media—such
past for a whole host of reasons, and it
a long way in counteracting the physical
as video games and Internet social
impacts of stress. Omega-3 fatty acids,
groups—could be a warning sign that
is a big problem,” confirms education
found in fatty fish, flax seed, certain nuts
the child is stressed. “A lot of the most
researcher and Stanford lecturer, Denise
and dietary supplements, can counteract
stressed-out kids I deal with gravitate
Pope. “There is more emphasis on
the inflammatory response that comes
toward those things as unhealthy cop-
testing, and kids feel the pressure from
with stress. This also helps fend off prob-
ing mechanisms,” comments Webb.
their teachers. Homework levels have
lems such as headaches and muscle
While social networking tools
gone up significantly. They feel like
aches, which can come with stress-in-
like Facebook, instant messaging and
they are the hope for the future, and the duced inflammation.
Internet chat rooms don’t necessarily
pressure is on.” Stressed-out kids burn through criti-
cause stress, experts advise, a child who
Research supports Pope’s conclu-
cal nutrients, particularly calcium, so
spends too much time with them may
sion, including a 2004 University of
a balanced diet is critical. Magnesium
get behind on homework, adding to
Michigan survey of more than 2,900
supplements are known to help relieve
their stress.
anxiety and stress. Vitamins C and E
Worse yet, they’ll rob themselves
students that found the time it takes
boost immune function.
of time spent playing face-to-face with
kids to complete their homework has
friends outdoors in the fresh air. Watch
increased 51 percent since 1981.
Botanicals: Webb recommends calming
any kid at play: There is no better stress
In response, Pope, a mother of
herbal tinctures, such as catnip and pas-
reliever.
three, founded the Stressed Out Stu-
August 2009
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