Mental Health Coping resources for children and families

As a parent, I appreciate living in a world where our children benefit from information and learning opportunities at our fingertips. I often feel this growing concern for both children and families when it comes to managing their mental health. Everyday living comes with many stresses, from school pressures such as exams and bullying to social challenges like making friends or dealing with peer pressure to changes in family dynamics such as divorce or the arrival of a new sibling. Understanding how to cope with these stressors effectively can improve individuals’ and families’ mental and emotional health. As a therapist, my work often involves helping families identify their internal coping mechanisms, improve their ability to distinguish between healthy and non-health coping mechanisms and learn new ones. In this blog, I emphasise the importance of understanding coping mechanisms and explore the various ways to release stress from the body, the 5Rs of coping, and some helpful resources for stress management for families to foster healthy coping mechanisms.

What is Coping?  

Coping means dealing with stress in our lives. According to the medical dictionary, coping is our ability to handle, overcome, or endure life’s challenges. Coping mechanisms are strategies we use to manage tough situations. It’s important to remember that everyone reacts differently to stress.

One sign that we are not coping well is a change in our behavior and difficulty controlling our emotions. This can show up as symptoms like shallow breathing, sweaty palms, irritability, and a loud voice, among others. Research shows that stress can build up in our bodies.

Learning ways to release stress from our bodies is a key part of coping.  

How to Release Stress from the Body?  

Stress can show up as tight muscles or shallow breathing. It’s essential to notice when our body feels tense and take steps to relax. Here are some effective methods:

Breathing: This simple but often forgotten practice should be in everyone’s coping toolkit. Techniques like Belly Breathing, Box Breathing, and Finger Breathing can help activate the relaxation response in our bodies and reduce tension.

Physical Activity: Encouraging kids to engage in activities like walking, running, playing, or dancing can help release built-up stress. While many children enjoy sports, teenagers may lose interest. Regular activity is a natural way to relieve stress and improve mood.

Progressive Muscle Relaxation: This technique helps relieve physical tension. It involves tensing and relaxing each muscle group, which can help anyone feel more relaxed after an argument or during a stressful moment.

Stretching: Stretching, including yoga, helps relieve physical tension and promotes mindfulness. Unlike progressive muscle relaxation, which focuses on one group of muscles, stretching involves multiple muscle groups.

Comforting Hugs: Hugs are often seen as a way to show love, but they are also great stress relievers. Research shows that hugs can make both children and young adults feel safe and supported. However, it’s important to respect boundaries, especially with teens and young adults.

While these strategies help release stress from the body, understanding how coping strategies work is also essential for managing difficult emotions. The 5 R’s of Coping provide a framework for healthy responses to stress:

Recognise: Stress does not harm our mental health, but not managing it can negatively affect us. Identifying the source of stress—whether it be a school problem, a friend issue, or a family conflict—is the first step to managing it.

Respond: During family meals or stressful times, encourage open conversations about choices in handling stress. We can “React” without thinking or “Respond” after considering our actions. Responding may mean talking to a parent or teacher, taking a break, or engaging in a creative activity like drawing or writing.

Two things help us become better responders:

Relax: Having a set of relaxing techniques, like meditation, painting, or walking, as part of a daily routine helps us handle stress better.

Reflect: While it may seem counterintuitive, reflecting on a stressful situation can be beneficial. It helps us think about what to do differently next time and allows for emotional growth.

As parents, it’s important to view stress as a necessary part of our children’s development. By modelling healthy coping strategies and creating a supportive environment, we can help our kids learn to manage stress effectively. Your support as a parent or caregiver is vital in this process and can significantly enhance your child’s coping abilities.

Resilience: The final R encourages children to see challenges as opportunities to grow and adapt to future stressors.

Useful Resources:

There are many tools available to help children and families cope with stress. Here are some excellent resources:

• Books: Reading books on stress management can be a great starting point. For younger children, books like “The Color Monster” by Anna Llenas or “My Many Colored Days” by Dr. Seuss can help children understand their emotions. For older children or parents, books like “The Anxiety Workbook for Kids” by Robin Alter and “Raising Resilient Children” by Robert Brooks offer stress management strategies.
• Apps: Mindfulness apps like Calm and Headspace offer guided meditation, breathing exercises, and mindfulness practices. For children, apps like Breathe or Smiling Mind can teach mindfulness in a fun, interactive way.
• Therapists and Counselors: Professional mental health resources such as child therapists, school counsellors, and family therapists can be valuable support systems.
• Community Programs: Local libraries, schools, and mental health organisations may offer stress-relief workshops or support groups for children and families.

Families are often the primary support system for children, so families need to develop their coping strategies for managing stress together. Your role as a parent or caregiver is crucial in this process, and your support can make a significant difference in your child’s ability to cope effectively.

• Create a Calm Environment: Ensure the home environment is calm and supportive. A quiet time routine, reading, or family activities can help reduce chaos and stress.
• Establish Healthy Communication: Encourage open dialogue between family members. Allow children to express their feelings and ensure parents and caregivers model healthy communication.
• Spend Quality Time Together: Shared activities like family dinners, walks, or movie nights can create bonding opportunities that help reduce stress and provide emotional support.
• Model Healthy Coping: Children learn by observing their parents. Parents can teach their children valuable coping skills by demonstrating healthy managing stress.
• Set Realistic Expectations: Avoid overwhelming children with too many activities. By prioritising and setting realistic goals, families can minimise stress levels.

Compromised family coping is a situation where a family’s ability to manage stress diminishes. This could happen for various reasons, such as ongoing financial difficulties, significant life changes (e.g., divorce, loss of a loved one), or mental health challenges within the family. When a family’s coping mechanisms are compromised, it may lead to increased conflict, communication breakdowns, and emotional strain on family members.

It’s important to recognise signs of compromised coping, such as frequent arguments, withdrawal, or emotional outbursts, and seek help when necessary, whether through therapy, community resources, or family support groups. Remember, seeking professional help when needed is not a sign of weakness but a proactive step towards ensuring your children and family’s mental health and well-being.

The relationship between engaging in art, coping and mental health

Source: Mindkshetra, Art Therapy Workshop with Adults

 

Creative therapies, such as art therapy, music therapy, dance therapy, and drama therapy, play a significant role in developing coping strategies or dealing with comprised family coping mechanisms.

Creative therapies, often overlooked as vital coping strategies, play a crucial role in helping families reimagine their interactions and cultivate a fresh avenue for communication.

Art Therapy: This transformative process empowers individuals to unlock their emotions through the vibrant medium of visual art. While each brushstroke or collage can unveil deep-seated feelings, it offers a unique window into the soul, facilitating understanding and healing among family members.

Dance Therapy: Movement becomes the language of expression here, allowing participants to release pent-up emotions and communicate what words sometimes fail to capture. Families can reconnect with their bodies and one another through rhythm and dance, embracing the joy of shared expression.

Drama Therapy: Drama Therapy utilises the power of theatrical performance to explore and enact emotional experiences. Families can step into different roles, fostering empathy and insight as they navigate complex feelings and relationships in a safe, imaginative space.

Play Therapy: Particularly effective for children, this approach harnesses the innate language of play to help them articulate their thoughts and emotions. Children can express anxieties and experiences through imaginative scenarios, allowing parents to understand their inner worlds better.

Music Therapy: Here, the universal language of music becomes a powerful tool for connection and emotional expression. Whether through songwriting, playing instruments, or simply listening, families can bond over shared melodies, finding solace and joy in their harmonies while exploring their feelings in a supportive environment. Creative therapies, often overlooked as vital coping strategies, play a crucial role in helping families reimagine their interactions and cultivate a fresh avenue for communication.

Conclusion

Managing stress and anxiety is an ongoing journey, but with the right resources and strategies, children and families can build resilience and emotional strength. By incorporating the 5 R’s of coping, utilising helpful resources, and prioritising family support, individuals can navigate life’s challenges more quickly and confidently. There are many creative ways to handle and cope with stress. Don’t hesitate to seek professional help when needed—mental health is just as important as physical health, and taking proactive steps can make a difference for children and families.

About the Author: Rupa is a dedicated Art Psychotherapist, proudly registered with ANZACATA, and an esteemed level 4 Counsellor through ACA. Through the transformative power of art therapy and engaging art-based wellness courses, she passionately guides young adults and their families as they navigate the often turbulent waters of adolescence and the transition into adulthood. As a first-generation Indian Australian, Rupa brings a unique perspective to her work, infused with the rich cultural tapestry of her heritage. She is the proud mother of two young women and is deeply committed to supporting bicultural parents in their journey to raise resilient and culturally aware children. To learn more about her impactful work, you can connect with her on LinkedIn (Rupa Parthasarathy) or follow her inspiring journey on Instagram (@themindkshetratherapist).