Simple Ways to Reduce Stress in Your Home Environment
As summer vacation winds down and children prepare to return to school, many families find themselves navigating a whirlwind of emotions and stress. The transition from carefree summer days to structured school routines can be overwhelming for both children and parents. However, creating a calm, supportive home environment can significantly ease this transition and provide a foundation for managing stress throughout the school year.
Understanding Back-to-School Stress
The back-to-school season can bring a host of stressors for families, affecting everyone in the household. During times of stress and crisis, children observe adults' behaviors and emotions for cues on how to manage their own. This makes it crucial for parents to model healthy stress management techniques while creating an environment that supports their children's emotional well-being.
Research shows that children develop in immediate response to their surroundings, and their physiologies and psyches are shaped by their social environments. Understanding this connection allows families to take proactive steps to create a home environment that reduces rather than amplifies stress.
Create Structure and Predictability
One of the most effective ways to reduce stress in the home is through establishing consistent routines. Setting regular times for homework, meals, and bedtime can create a stable daily rhythm. This predictability helps children know what to expect, which can significantly reduce their anxiety and improve their focus and performance in school.
Morning Routine Tips:
Try to prepare things like checking their timetable, packing bags and laying out clothes the night before
Sorting out school bags and pencil cases, laying out clothes and planning lunches the night before can help minimise last-minute rushing and stress
In the morning, focus on the one thing they need to do next as you work your way through the timetable, rather than thinking about a big goal like 'getting to school'
Evening Wind-Down:
Establish consistent bedtimes and wake-up times
Include relaxing activities like reading or quiet play before bed
Provide routines, like the same bedtime, eating a meal together, or being there after school. Routines provide a rhythm and let kids know there are things they can count on
Declutter and Organize Space
Home, workspace, and social environments influence behaviors, and existing in an environment full of clutter, mess, and noise can raise stress levels. Decluttering the environment can bring calm to everyone in the household.
Simple Decluttering Strategies:
Involve the whole family in organizing shared spaces
Create designated areas for homework, school supplies, and backpacks
Organize your room - It's common for children's rooms to be messy. Organizing it can help them reduce the stress of finding things they need or having a cluttered space
Maintain clear surfaces in common areas to promote a sense of calm
Incorporate Stress-Relief Activities as a Family
Physical activity and creative pursuits can be powerful stress relievers when done together as a family. Physical activity has been found to reduce fatigue, improve alertness, enhance concentration, and benefit our cognitive functions. This is important and helpful when our energy has been depleted by stress.
Family Exercise Ideas:
Take daily walks around the neighborhood
Being in nature has shown to improve mood and feelings of well-being. Explore a new park or hiking trail or create a scavenger hunt in your backyard
Try family yoga sessions or stretching routines
Dance together to favorite music
Creative and Calming Activities:
Reading for only six minutes can reduce stress levels up to 68%! Getting your child to enjoy reading might seem like a difficult task but reading with them can help encourage them to enjoy the activity
Tap into your inner artist and paint, color, or sculpt away stress
Participating in a family activity such as gardening can help even more. In a study conducted in the Netherlands, participants reported being in a better mood after gardening and showed lower levels of the stress hormone, cortisol
Practice Mindfulness and Breathing Techniques
Teaching children simple relaxation techniques can provide them with tools they'll use throughout their lives. Teaching children stress management skills from a young age, such as deep breathing, basic meditation, or yoga, can improve their ability to cope with stressors for the rest of their life.
Family Breathing Exercise: With children you can explain that when they inhale, they are blowing up their tummy softly like a balloon, and when they exhale the air is going slowly out of the balloon again. This simple visualization makes deep breathing accessible and fun for children of all ages.
Daily Mindfulness Practice:
Have the whole family sit at the dinner table daily, and take turns facilitating deep breathing. The children get empowered when they see they can change how they react, and when they see the adults doing the same self care, they are more apt to engage
Creating a family meditation space at home can be beneficial as it can keep that space reserved as a place for all family members to relax and clear their heads
Foster Open Communication
Creating an environment where children feel safe expressing their emotions is crucial for stress management. Help your child identify their feelings by making non-judgmental observations of how you perceive they're feeling, and then listen without judgment.
Communication Strategies:
If you notice that your children are looking worried or stressed, encourage them to discuss their feelings with you. Work together to understand and address any stressors your children are experiencing
Ask about their day using specific, open-ended questions
Make it a priority to sit down regularly and eat dinner together as a family, as this creates natural opportunities for conversation and connection
Validate their feelings and reassure them that stress is normal and manageable
Prepare for the School Year Together
Involving children in back-to-school preparations can help reduce anxiety about the unknown. Talk about what they are excited about, what they might be nervous about, and how they might handle that.
Preparation Activities:
Visit the school beforehand so children can see their classroom
Discuss homework routines and study spaces
Maybe meet up for a play date with school friends prior to the school year starting if they have not been part of summer
Practice new routines before school starts
Prioritize Self-Care for Parents
Remember that children observe adults' behaviours and emotions for cues on how to manage their own. Taking care of your own stress levels isn't selfish—it's essential for creating a calm home environment.
Parent Self-Care Tips:
Ask yourself: Do I respond to stress in healthy ways? How can I improve my coping skills?
Take breaks when needed and practice self-compassion
Engage in relaxing activities: Even when things are busy, taking time for activities that bring enjoyment, such as reading or outdoor activities with family, is crucial
Create a Supportive Network
Build a support network: Seek guidance and emotional support from friends, family, or professionals when needed. Asking for help is a brave step in managing your stress. Don't hesitate to reach out to teachers, school counselors, or healthcare providers if your child's stress seems overwhelming or persistent.
Making Gradual Changes
Changing behaviors takes time, and trying to make several healthy changes at once can feel overwhelming. Start by changing one behavior at a time, such as eating healthier foods, being more physically active, getting better sleep, or spending more time together.
Remember, creating a stress-reduced home environment is an ongoing process, not a destination. By planning ahead and creating a consistent daily rhythm, families can navigate the demands of the school year with greater ease and confidence, ultimately fostering a more harmonious and supportive home environment.
As families transition into the new school year, it's important to remember that some stress is normal and can even be beneficial for growth and learning. The goal isn't to eliminate all stress but to create a home environment that provides the support, structure, and tools children need to handle life's challenges with confidence and resilience.
If parents notice persistent signs of stress or anxiety in their child that interfere with daily activities, sleep, or school performance, they should not hesitate to consult with their pediatrician or a mental health professional for additional support and guidance.
