When it comes to self-care, people often associate it with stressed out adults carving out a few precious moments to themselves. But with the pandemic’s lingering effects and children still feeling record levels of stress and anxiety, self-care should be an essential part of their schedule, too.
By incorporating elements of self-care into your child’s daily routine, you are teaching them foundational skills that will last them a lifetime, and help them feel better in the short-term, too.
Self-care for kids is essentially the act of them prioritizing their overall well-being, both emotionally and physically. For adults, self-care might look like going to the gym after a stressful day or savoring a latte under a blanket in a cozy chair. For kids, self-care looks really similar; making time for things that boost their quality of life.
Self-care can be as simple as taking 30 seconds to take a few deep breaths or reading a book before bed instead of being on a screen. It’s a highly individualized practice and what works for one child may not work for another.
There are so many benefits of self-care for kids ranging from reducing stress and anxiety to increasing positivity and overall well-being, in addition to improving your child’s behavior. By developing self-care practices, kids learn how to better identify their emotions, manage these feelings, and become more resilient. Some other benefits include:
Children who practice self-care in the form of relaxation or mindfulness are better able to handle anxiety and fear, thereby reducing their symptoms. For example, a child who gets nervous before a piano recital and practices self-care knows that taking slow breaths will help them calm down, resulting in less anxiety.
Self-care doesn’t just teach kids how to manage their emotions, but how to recognize them. By instilling a daily practice of self-care, kids learn how to better recognize and regulate their internal feelings.
From dealing with anxiety to juggling school and homework, life can be hard for kids. Self-care practices teach kids how to deal with stressors in a positive way and develop more resilience along the way.
Kids can absolutely, and should, practice self-care. Recent research states that the number of children whose anxiety symptoms interfere with their daily lives has been steadily increasing for the past few decades. And while self-care isn’t going to completely take away chronic anxiety, it can be part of a healthy routine that promotes calm, stability, and happiness.
Almost any practice that brings a child joy and grounding can be made into a self-care practice. For example, if a little one loves coloring, set aside 20 minutes after school for them to gently unwind before moving on to activities and homework.
⭐ Bonus: Written to enhance a coloring practice, Bunny’s Magic Coloring Book teaches children how to relax and reset through coloring.
You can work with your child to create a self-care routine that takes into account their individual preferences, stressors, and what makes them feel their best. Remember, the bottom line is that these practices add value to your child’s life- they shouldn’t feel like another thing on the “to-do” list, but rather something they actively look forward to and benefit from doing.
Chances are, you’ve probably heard of self-care before, but maybe not self-care especially for kids. Learning what boosts your child’s well-being and integrating those things into their schedule can help them feel better emotionally and physically.
Start by looking at their daily schedule and where they’re more prone to struggling. Do they wake up tired and cranky? Delay getting ready for soccer practice? Melt down after school or dinner?
If your child struggles to wake up in the morning, they may benefit from meditating before bed, to promote more restful sleep, or waking up with soothing lighting and gentle music in the morning.
If your child delays getting ready for after-school activities, first evaluate if the activity is bringing them joy. Oftentimes parents (and kids) feel pressure to sign up for multiple activities throughout the year and the result is extra stressed out families. Evaluate if the activity times sync with your child’s temperament and desire. If they do, try incorporating a calming transitional activity, like mindful stretching, before they start getting ready.
Once you have a baseline of where in the day your child is struggling, you can identify what might help them feel better during these times.
A calming and meditative activity that children naturally gravitate towards, coloring has been proven to reduce stress and tension, and brings attention to the present moment. It also provides a quick creative outlet, perfect for whatever time of day your little one needs a break.
Contrary to popular belief, meditation done in short bursts, also called micro meditation, can be just as effective as longer periods of meditating. This is especially good news for kids, who may not want to practice for longer than a few minutes. Even better news? Micro meditation can be any form of meditation, like taking deep breaths or listening to a meditative story.
⭐ Bonus: Try listening to Balloon Breaths, a mini meditation, just 3 minutes in length, that teaches kids how to use their breath to help them calm down.
Recently, forest bathing, also known as Shinrin Yoku, has been found to lower stress levels and improve overall well being. Forest bathing is the practice of simply spending time outside, something kids already love doing. The next time your child needs a boost, step outside and let the sights and sounds of nature wash over them.
Stretching is a low impact exercise that can increase serotonin levels, the hormone responsible for balancing mood and making you feel good. Kids have a lot of energy and sometimes the best way for them to practice self-care is to get that extra energy out through movement. Stretching can also release built up tension, making it a good option when little ones are feeling particularly stressed or anxious.
⭐ Bonus: Become a sunflower and reach for the sky in our gentle movement exercise, Sunflower Stretch.
Kids are naturally imaginative and thrive when given free time to play and discover at their own pace. Try incorporating more screen free play time into your child’s self-care plan.
Stories are a great way for kids to learn new skills, as they draw upon children’s love for imagination. Guided story meditations, or guided stories, are a blend of traditional storytelling with meditative techniques. They can be an especially useful tool for self-care, as they offer both relaxation and teach evidence-based skills that help kids feel better.
You probably know the power a good song can have on your mood, but did you know music has a scientific effect on the brain? Countless studies have found that music produces several positive effects, like reducing anxiety and producing dopamine. In addition to being powerful on its own, music can be used to enhance other aspects of self-care, like coloring, meditating, or reading.
⭐ Bonus: Wee Meditate has music specifically written to evoke feelings of calm and relaxation. Listen to Dragon’s Magical Forest and be transported into a world of magical rest.
Reading for fun is an excellent way for kids to decompress quietly, while harnessing the power of their imagination. Putting time aside for little ones to dive into their favorite book, comic, or magazine can help them transition from the busyness of the day and wind down whenever they need to.
Similar to journaling for adults, writing down their feelings is a great emotional release for kids and part of a healthy self-care toolbox. Younger children may enjoy following writing prompts while older children may be more inclined to write freely. If your child doesn’t write yet, have them do a pictorial journal. Whether they journal with words or pictures, they will discover that this powerful practice can help them learn about and cope with their emotions.
Oftentime gratitude is thought of as part of a meditation practice, and it is definitely a component. But gratitude can also be part of a self-care plan, helping children feel connected and positive during hard times. To practice, take turns with your child saying three things you’re each grateful for and why. The “why” is key as it encourages powerful thought behind the reason you’re grateful for that specific thing.
Little ones love to move their bodies in a variety of ways. From swinging to jumping, movement is an essential part of regulating children’s nervous systems. To make movement even more meaningful for a self-care practice, combine it with mindfulness by directing your child’s attention to how their movement feels. They can do any type of movement they enjoy, but really encourage them pay attention to how their body feels doing the movement. Can they tell what muscles they are using? Do they feel their body stretching? Maybe they notice feeling more relaxed when they are done.
Self-care is about promoting well-being and relaxation. Affirmations, positive words or phrases that are repeated, are a great way to help kids reset and boost their confidence in the process. Start by identifying a word or phrase your child feels empowered by. Then, in times of reset, have your child repeat this word or phrase, either silently or out loud. Over time affirmations will help rewire the brain for more positivity.
⭐ Bonus: Not sure where to start? Introduce affirmations to your child alongside Raccoon as she journeys to the Land of Wishes in Raccoon and the Wishing Well.
With the hectic schedules of school and activities, kids are more burnt out than ever before. Rest can mean an extra hour of sleep at night, taking a nap when getting home from school, or relaxing on the couch with a favorite snack. Rest and relaxation shouldn’t go unnoted when it comes to self-care because sometimes less really is more.
Drinking water is a healthy habit that is important for kids all through their lives. Sometimes kids think drinking water is boring. If your child falls into this category, make it colorful and fun by adding a squeeze of lemon, a splash of lime, or even a few pieces of frozen strawberries or blueberries. Let them enjoy their refreshing water spritzer on a front porch swing, in their cozy meditation spot, or maybe while reading, coloring or drawing.
There’s so much recent research on the power of scent to positively impact our emotions, mood, and memories. Experiment with kid-safe scents to see which ones they like best. Then, put a few drops on a stuffed animal or blanket for cozy time, or make your own by mixing them with a kid-safe carrier oil and putting them in a roller bottle. Then kids can enjoy self-care wherever they are. Aromatherapy can be part of bath time, a soothing massage at bedtime, and even aid in banishing the morning grumpies
Self-care is an amazing practice that can help kids learn how to uplift and take care of themselves when they’re feeling tired or stressed. Remember that self-care for kids isn’t a one size fits all practice and what works for one child may not work for another. It’s also important to note that the goal of self-care for kids is to add to their life- not feel like a chore. So when introducing self-care to your child’s life, make sure they have a toolbox of practices they enjoy and benefit from, because everyone deserves to feel their very best.
