Helping your child understand and manage stress

Last updated: January 24, 2025

Stress is an unavoidable part of life. While not all stress is bad — at times, it provides energy and motivation — high levels of stress can negatively impact a child’s mental health and well-being.

The good news is that you, as a parent/caregiver, can help your child understand stress and develop healthy ways of managing it.

Stress is a natural emotional response to stressors (life challenges) and usually resolves when the stressor is removed or ends.  

At lower levels, stress can serve as a helpful motivator. However, high levels of stress or ongoing stress can become problematic. 

What happens in your child’s brain and body when they are stressed?  

When a child experiences stress, the brain triggers the release of hormones, activating the stress response.

Why is it important for me to understand my child’s stress？ 

Stress build-up impacts your child’s emotional, behavioural, mental, and physical health. If you’re concerned about your child’s stress levels, talk to them about what you notice. This helps them recognize how stress impacts their thinking, actions, and feelings. Assure them you’ll work through the difficulties together. 

How can I help my child manage stress? 

There are many ways to help your child cope with stress, including:   

Daily practices:  

• Keep a predictable routine. Knowing what to expect makes children feel safe and secure. 
• Work on the basics, like sufficient sleep and plenty of exercise. 
• Make time for connection with loved ones. 
• Build time into your day for relaxation (disconnected from devices). 
• Allow time in your child’s day for play and hobbies. 
• Help your child to notice, name and navigate their emotions. Help them express themselves by putting their feelings into words or showing how they’re feeling through art, music or dance for example.  
• Help your child identify when they are feeling stressed and how stress shows up for them. For example – do they feel tense, grumpy, or have negative thoughts? 

Practical strategies for stress management:   

The best stress management strategies for children are those that work for them. Work with your child to brainstorm a list of activities that help them cope during times of increased stress.  Some examples are:

• Practice calm breathing with your child, like “Circular Breathing”.  
• Explore grounding strategies with your child.  
• Speak with your child’s teacher to discover what students are learning about stress and coping in the classroom. Explore opportunities to practice these skills at home.

Where can I go for help if I have concerns?  

At school: – You can speak to your child’s classroom teacher or a staff member you feel comfortable with. Ontario schools offer assessment, brief prevention, and early intervention services from social work and psychology staff.   

In the community – If more support is needed, school staff or your family doctor can connect your child with mental health services. If you do not have a family doctor/or nurse practitioner, please visit Ontario Health to get connected.   

Note: Please see the PDF version for further descriptions and information

Helpful resources  

• Understanding Stress in Children (APA)
• Stress Resources (CMHA)