Anxiety and stress are common experiences for children and can be caused by a variety of factors such as school pressures, family issues, and social challenges. As a parent or caregiver, it's important to help your child develop healthy coping strategies to manage their anxiety and stress. Since Spring and end-of-year testing is around the corner, we thought we might mention a few ideas that might assist in alleviating anxiety and stress this time of year.
HERE ARE 7 IDEAS: |
- Create a Calm and Safe Environment
Create a calm and safe environment at home. This can include having a designated quiet space for your child to retreat to when they are feeling overwhelmed, as well as creating routines and schedules to help them feel secure and in control.
- Teach Relaxation Techniques
Teach your child relaxation techniques such as deep breathing, meditation, or progressive muscle relaxation. These techniques can help your child feel more relaxed and in control when they are feeling anxious or stressed.
- Encourage Physical Activity and Healthy Eating
Encourage your child to engage in physical activity. Exercise is a great way to reduce stress and anxiety, as well as promote overall well-being. Consider taking walks together or signing your child up for a sports team or activity that they enjoy. Also, see these great articles on Healthy Snack the Kids Will Love and Tips and Tricks to Get Your Kids to Eat Healthy.
- Practice Positive Self-Talk
Encourage your child to practice positive self-talk. Help them recognize when negative thoughts or self-doubt are creeping in, and teach them to replace those thoughts with positive affirmations.
- Limit Exposure to Stressful Situations
Limit your child's exposure to stressful situations when possible. This may mean limiting their screen time, avoiding certain social situations, or reducing their workload at school.
- Help Them Express Their Feelings
Please encourage your child to express their feelings. Create a safe space for them to talk about what they are feeling and why, and validate their emotions. Let them know that it's okay to feel anxious or stressed and that you are there to support them.
- Seek Professional Help if Needed
If your child's anxiety or stress is significantly impacting their daily life, seek professional help. A therapist or counselor can provide your child with additional coping strategies and support.
Helping children of all ages cope with anxiety and stress is important for their overall well-being. By creating a calm and safe environment, teaching relaxation techniques, encouraging physical activity, practicing positive self-talk, limiting exposure to stressful situations, helping them express their feelings, and seeking professional help if needed, you can help your child develop healthy coping strategies that will benefit them throughout their lives.
| Here are 7 recommendations for books that focus on anxiety: |
The Anti-Test Anxiety Society
By Julia Cook, illustrated by Anita DuFalla
From the publisher: Bertha Billingsworth (BB for short) is basically a happy person... until she has to take a test. To her, the word test stands for Terrible Every Single Time, because that's how she does on them... TERRIBLE! But BB's teacher comes to the rescue by inviting her to become a member of the Anti-Test Anxiety Society.
Recommended reading: Grades 2-6
Big Test Jitters
By Julie Danneberg, illustrated by Judy Love
From the publisher: Mrs. Hartwell takes on a new, nervy adventure as she prepares her class to take the Big Test. Knowing they have studied and are well-prepared, she helps the students practice how to sit quietly, fill in the bubbles, and follow the directions. As her students grow increasingly anxious about the Big Test, Mrs. Hartwell realizes she has to teach the most valuable test-taking skill of all: learning to relax!
Recommended reading: Grades 1-4
The Pout-Pout Fish and the Worry-Worry Whale
By Deborah Diesen, illustrated by Dan Hanna
Swim along with The Pout-Pout Fish and Willa Whale as they explore the world of worry.
This book, published by Macaroni KID partner MacMillan Books, doesn't directly talk about testing, but aims to help jumpstart a conversation about feelings of anxiety and worry with young kids, while also giving them useful ways to overcome anxious moments. The story shows Mr. Fish — a Pout-Pout Fish character favorite — helping his friend with her anxiety in a gentle, encouraging, and empowering way.
Recommended reading: Preschool-Grade 1
Testing Miss Malarkey
By Judy Finchler, illustrated by Kevin O'Malley
From the publisher: The new school year brings standardized testing to every school and Miss Malarkey's is no exception. Teachers, students, and even parents are preparing for THE TEST — and the school is in an uproar. Even though the grown-ups tell the children not to worry, they're acting kind of strange. The gym teacher is teaching stress-reducing yoga instead of sports in gym class. Parents are giving pop quizzes on bedtime stories at night. The cafeteria is serving "brain food" for lunch.
The kids are beginning to think that maybe the test is more important than they're being led to believe. Kids and adults alike will laugh aloud as Finchler and O'Malley poke fun at the commotion surrounding standardized testing, a staple of every school's year.
Recommended reading: Grades 1-4
Henry and Mudge Take The Big Test
By Cynthia Rylant, illustrated by Suçie Stevenson
From the publisher: In this 10th book in the Henry and Mudge series, Henry's big dog Mudge does not know what these words mean: Heel. Sit. Stay. Mudge needs to go to school!
Recommended reading: Preschool-Grade 3
Bad Kitty Takes the Test
By Nick Bruel
From the publisher: It's something everyone has to do at least once. Kitty is no different. In this new edition of the beloved, bestselling Bad Kitty series from author-illustrator Nick Bruel, Bad Kitty takes. . . the test!
Based on her previous bad behavior, the Society of Cat Aptitude has determined that Kitty is not only a bad kitty but a bad cat. In order to redeem her feline status, Kitty must take an aptitude test to determine if she deserves to be a cat. If she fails, she will no longer be able to be a cat. With the help of Chatty Kitty, who is the instructor at Cat School, and Uncle Murray, who thinks he's just there to renew his driver's license, Kitty learns all about being a cat and a little about herself.
Recommended reading: Grades 1-4
Wilma Jean the Worry Machine
By Julia Cook, illustrated by Anita DuFalla
From the publisher: This award-winning, fun, and humorous book, from the same author and illustrator as The Anti-Test Anxiety Society, addresses the problem of anxiety in a way that relates to children of all ages. It offers creative strategies for parents and teachers to use that can lessen the severity of anxiety. The goal of the book is to give children the tools needed to feel more in control of their anxiety. For those worries that are not in anyone's control (i.e. the weather) a worry hat is introduced. A fun read for Wilmas of all ages!
Includes a note to parents and educators with tips on dealing with an anxious child.
Recommended reading: Grades K-4
Book recommendations from school teacher Jenny Sites who is also the publisher of Macaroni KID Fredericksburg-Spotsylvania-Stafford, Va.
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