5 Expert-Backed Tips to Help Your Child Cope with Stress
Children and teens face challenges that can bring excitement, stress and sometimes anxiety. A new school year, changing friendships and academic pressures can feel overwhelming.
Some stress is a normal part of growing up. In fact, it helps kids develop resilience and prepare for new experiences. When worry begins affecting a child's ability to learn, sleep, socialize or enjoy activities, they may need additional support.
The good news is that parents can play an important role in helping kids recognize their feelings and build healthy coping skills.
1. Listen & validate feelings
When children express fears or worries, parents often want to make them feel better. While encouragement is good, listening first and validating can help children feel understood.
Try asking open-ended questions about what's causing stress and acknowledge their feelings without judgment. A simple response such as, “I can see why that would make you nervous,” can go a long way toward helping your child feel supported.
Parents can also talk through upcoming situations and set expectations with their child. When it's time to start something new, knowing what to expect can reduce uncertainty. Having these conversations can also reveal whether a child is experiencing typical stress or something more persistent.
2. Recognize the signs of anxiety
Some children talk openly about feelings. For others, it shows up differently.
“Anxiety doesn't always look like worry," said Dr. Shital Gaitonde, Wellstar Children’s of Georgia clinical child and adolescent psychologist. "Sometimes it shows up physically through headaches or stomachaches.”
She said other children may have trouble sleeping or seem more emotional than usual: “You may also notice more worrying, clinginess or difficulty separating from parents.”
Signs of anxiety in children include:
- Worrying
- Frequent headaches or stomachaches
- Changes in appetite
- Difficulty sleeping
- Irritability or emotional outbursts
- Difficulty concentrating
- Avoiding school or activities
- Worsening school performance
- Repeatedly seeking reassurance
- Clinginess to parents
“It's normal to have stress; it's not normal to have anxiety,” said Wellstar Children’s of Georgia Pediatrician Dr. Andrew Doyle. "Understandably you get nervous with new situations that make you uncomfortable, but you're still able to do it and have fun. Significant anxiety starts to interfere with a child’s or teen's ability to do what they need to do—homework, school, social situations. That's when it's helpful to get it checked out.”
3. Create routines that build confidence
Children often feel more secure when they know what to expect. Consistent routines can be especially important during transitions.
“One of the best things parents can do is start talking about school before the first day," Dr. Gaitonde said. “A little reassurance now can help make the transition back to school easier.”
Parents can support children by:
- Establishing consistent bedtimes and wake-up times
- Talking through what the day will bring
- Visiting a new environment when possible
- Checking in regularly about friendships and academics
- Building downtime into busy schedules
- Encouraging independence in age-appropriate ways
Avoiding stressful situations may provide temporary relief, but it can make anxiety stronger over time.
Dr. Kayla Fitch, a behavioral health specialist works alongside pediatricians at Wellstar Children's of Georgia pediatricians.
“One of the things I'm the most passionate about is early anxiety treatment for kids. We can help kids when they're 4, 5, 6 years old,” she said. “I teach parents basic concepts around how to expose their children to anxiety-producing situations to decrease their anxiety.”
With guidance and support, children can learn to face challenging situations gradually, developing confidence and resilience over time.
