Techniques For Coping With Stress At School – Being Parents

Pressure at school is a phenomenon that affects many children. This is a condition that often results from an inappropriate way of dealing with stress in school for an extended period of time. This has negative consequences, both physical and psychological. To overcome this situation, we present some techniques for dealing with stress at school.

Many children and adolescents develop symptoms of reaction to school pressures and begin to suffer from various illnesses. Without a doubt, the constant pace throughout the school year, in addition to the high tension especially felt during exams, makes some children feel especially anxious and stressed.

And if they are not helped, they can end up suffering from episodes of depression and developing illnesses.

Some techniques for dealing with stress at school

1. Abdominal breathing

This first breathing exercise is the fastest and most effective method of reducing the effects of stress and anxiety in the body. To carry it out successfully, you must first teach your child to inhale through his nose and fill his belly with air; then she will have to exhale air through her mouth and deflate her stomach.

Abdominal breathing helps, among other things, to lower the heart rate. It is best for the child to use this technique when going to bed or at any other time deemed appropriate.

2. Confront stress at school through a visualization exercise: the interior staircase

The second anti-stress technique that we present to you in this article is based on the relaxing virtues of breathing and the beneficial effect of positive visualization. In the same vein as the previous exercise, the child can do the work sitting or standing; he only needs to close his eyes and breathe deeply for 1 or 2 minutes.

Then, he must imagine himself going down a staircase, with steps numbered from 10 to 1, and passing a door which leads to the sea, with a pleasant and peaceful atmosphere; this promotes an internal state of serenity.

Once at this point, the child should begin positive visualization, a very useful tool for combating stress in any situation and reaching a deep state of relaxation. Ask her to imagine smelling the scents or listening to the sound of the wind as the water brushes her skin.

There, the child should breathe at the same rate as the waves for 1 to 2 minutes. Once he has felt these positive emotions, he will have to backtrack, go through the door again and go up the stairs, counting the steps from 1 to 10. Finally, the child must breathe deeply and open his eyes. .

3. Progressive muscle relaxation

One of the techniques for dealing with stress at school is progressive muscle relaxation. It is a very effective exercise to relax muscle tension and relieve stress. It is also an adaptation of dynamic relaxation which uses the same fundamental principle: to put muscle groups in tension, then to release them.

To begin with, the child must make his face and mouth adopt a forced smile. Then it’s time to relax your facial muscles three times in a row. Then the child should squeeze the jaw firmly and slowly release it with the mouth open and the jaw relaxed.

There, he will have to stretch his arms horizontally in front of him, to put his hands on his head with the arms outstretched. Have her stretch to the top and let her arms drop to her sides.

The child will have to imagine that he is squeezing an orange in his right hand, before throwing it on the ground and, at the same time, swinging his arm. He must then switch to the left arm, after having performed this exercise 3 times with the right.

Finally, he must not forget the legs and feet. The child should be standing barefoot and act as if he were digging in the sand with his toes.

4. Confront stress at school with risotherapy

Laughter helps produce endorphins, the feel-good hormones. This is one of the best techniques to consider for dealing with stress at school and releasing accumulated tension.

During a risotherapy session, different techniques are put into practice. For example, you could choose the technique of resisting laughing with your child. This method involves asking the child to remain calm, without moving, and to try not to laugh while looking at someone who is doing all they can to make them laugh.

This relaxation exercise allows the child to focus on the other person or on the situation itself. Of all the techniques for dealing with stress, laughter is probably the most natural.

Finally, these techniques for coping with stress at school teach children to manage situations independently. As a parent, it is best to find the source of the child’s stress so that you can help relieve tension.