STRESS MANAGEMENT

Building Positive Mental Health

Learning to manage stress is the key to excelling in all other areas in life.

Stress is a part of everyday life, often felt when one has too much on their plate or is overwhelmed with worry about things like studies, money, relationships, or work. A small amount of stress is healthy as it can push one to excel and overcome challenges ahead. However, prolonged stress can contribute to physical and mental health issues.

For many children, stress tends to arise from disruptions to their immediate living environments. Tension at home resulting in arguments, separation, or changes in school may lead to stress. At school, potential sources of stress include friendship or bullying issues, anxiety about exams and grades, as well as the worry of not being able to excel academically.

Possible Signs of Stress

A. Irritability & Anger:
A stressed child may be more shorttempered or argumentative than usual.

B. Behavioural Changes:
They may procrastinate more, shy away from responsibilities, or become more forgetful.

C. Falling Sick Frequently:
Stress can manifests as physical symptoms like headaches or stomach aches.

D. Poor Quality of Sleep:
The child may complain of constant fatigue, sleep more than usual, or face trouble falling asleep at night.

Tips on Stress Management

A. Getting Sufficient Rest:
Quality sleep is essential for physical and emotional wellbeing. Young children typically require 9 to 12 hours of sleep while teens require 8 to 10 hours per night. For better sleep quality, limit screen time at night and avoid keeping digital devices in the bedroom.

B. Exercising Regularly:
The mind and body are naturally linked. Exercising releases endorphins, which are powerful chemicals that can lift one’s mood, thus relieving stress.

C. Maintaining Positive SelfTalk:
“I’m terrible at studying”; “I can’t make it, what’s the point of trying?” When children express such negative thoughts, gently prompt them to stop and think about whether these negative statements are actually true, and also take the chance to remind them of their past achievements. As American philosopher, William James, once said, “The greatest weapon against stress is our ability to choose one thought over another.” Learning to frame things positively will help children develop resilience to stress.

Learning to combat stress takes time and effort, but with some patience, optimism, and guidance, children will be better equipped to achieve positive mental health.