Top 8 Simple Relaxation Techniques for Children
Relaxation techniques are the methods of getting rid of stress. They include time-tested techniques like exercise and meditation and also recreational activities.
Kids come into this world unprepared for all of the stresses that life brings. Depending on your family and career circumstances, your kids could need to have strong coping skills to avoid developing an anxiety disorder or severe stress response. To help your child grow up well adjusted, you need to identify common causes of stress and help your child develop good coping skills during those events. Afterward, you need to teach your child relaxation techniques that calm their system and allow their mind to process the stressful information in a healthy way.
These techniques help reduce anxiety levels in children and help them manage stress. If practiced regularly, they aid in maintaining normal blood pressure as well as normal heart and breathing rates. They free the mind of anxiety and help achieve complete relaxation. They generate positive feelings and boost confidence.
It helps children relax by slowing their breathing rate, decreasing the heart rate and normalizing blood pressure. Teach your child to take a deep breath, hold it for a few seconds and then release it. On inhaling, the abdomen should expand and not the chest. Deep breathing is the process of slow inhalation followed by slow and complete exhalation. It should be done in a comfortable position, sitting or lying down. Practicing deep breathing regularly has lasting effects on overall health.
Play your kid’s favorite music. It’s a great way to relax. Fast beats can increase the heart rate and induce a feeling of excitement. Music played for relaxation should be soft. It has a soothing effect. Soft classical music or instrumental music helps relax the listener’s mind. However, the kid’s individual preference of music will have the greatest impact on him. Music can equip your child to fight stress. It also serves as a good diversion from worries.
Exercise is a great form of relaxation. Walking, running, swimming and playing all provide the kind of exercise that children love. However, do not overlook exercising to music. There are many excellent exercise CDs and DVDs for all age groups.
Write a Gratitude Journal
It can be difficult for anyone to see the world as a positive place when they feel anxious or angry. Encourage your child to write about the things he is thankful for. The process of writing in the journal and reading old entries can help him return to a place of calm.
Try Mindful Walking
Mindful walking takes the principles of Mindful meditation and puts it in a more kid-friendly context. In mindful meditation, we are encouraged to sit quietly and calmly as we focus on the sensations we feel. In mindful walking, your child concentrates on his feet as he walks, noticing how they bend and move as they move forward and how the ground feels underneath them. By shifting focus to the feet, he takes his mind off his problems.
Stretching relaxes built up tension in the muscles. Teach your child how to gently stretch each muscle group and feel the muscles relax.
“Laughter is the best medicine”, they say. It really is. It makes you forget all your worries. You feel rejuvenated and relaxed. Give your children reasons to laugh. Books, movies, or some fun time with friends can serve the purpose. Laughter is also a good exercise for the facial muscles. For the positivism laughter brings, it’s one of the best relaxation techniques for kids and adults alike.
Experts say that picturing things you like can make you feel relaxed. Let your child imagine good things happening to him and visualize anything that gives him pleasure. For someone it could be visualizing a trip to Disneyland, for someone, it could be dreaming of becoming successful. Ask your child to imagine his dream coming into reality. This has to be done with closed eyes. The thoughts and imagery of a positive picture makes a person feel relaxed.