As parents, all we want is to protect our children, but in a world filled with uncertainties, it can be challenging to help them manage stress and find a sense of safety within themselves. The good news is, there are simple somatic exercises for stress and anxiety that you can use to support your child’s well-being.
reduce your Child’s stress with Nervous System Regulation
Nervous system regulation is what allows us to shift flexibly between nervous system states in response to internal and external stressors. A balanced nervous system can “spring back” easily in response to stress just like a rubber band. A dysregulated nervous system often gets “stuck” in sympathetic (fight or flight) and shutdown responses.
The Role of Somatic Exercises in Nervous System Regulation
Somatic exercises aim to release stress with mindful and targeted movements that activate the parasympathetic nervous system. When in the parasympathetic or Ventral Vagal state, our nervous system is able to rest and reset and feels safe to fully relax.
By incorporating somatic exercises into your child's routine, you are not only teaching stress management skills, but strengthening mental and emotional regulation as well.
How Somatic Exercises Reduce Anxiety
Somatic exercises are designed to engage the body's sensory-motor system, fostering a deeper connection between the mind and body. They help empower children to express and feel their feelings in a healthy way….within needing the vocabulary to do so.
Redirecting nervous or anxious energy with intentional movement, breathwork practices, or grounding exercises fosters a sense of control and increased self-awareness. Somatic work brings us back into the present moment, helping to see more clearly and address our fears in a more rational manner.
Sources of Anxiety in Children
There are a number of reasons a child can feel anxious and recognizing these stressors can play a key role in connecting with your child’s needs. Top sources of anxiety in children include academic pressure, peer and social anxiety, and anxiety from home life. Keep in mind, our environment plays a critical role in how safe and secure we feel.
If children are not openly communicating their source of stress, paying attention to body language and social clues can be very effective. What time of day does your child feel most anxious? Is there someone specific they are acting more anxious around? A topic that causes them to react more sensitively?
Children are much more vulnerable to feelings of unsafety and often pick up clues on how to react to stressful circ*mstances from parents and the core adults in their life. This is why finding healthy ways to co-regulate and release stress as a family unit is so imperative.
The Importance of Stress Management for Children
Chronic stress during childhood can have long-lasting effects on mental and physical development. Teaching children effective stress management techniques, such as somatic exercises, equips them with valuable tools to navigate life's challenges and improve nervous system resiliency.
How Anxiety Affects a Child’s Nervous System
Anxiety triggers the body's "fight or flight" response, activating the sympathetic nervous system. While this response is necessary for survival, chronic activation can lead to an overstimulated nervous system, heightened stress levels, difficulty concentrating, disrupted sleep patterns, and more. Somatic exercises can counteract the stress response and bring them back to a parasympathetic nervous system state of relaxation and equilibrium.
5 Somatic Exercises to Try With Your Kids
1. Slow-Down Breathing: Guide your child to sit or lay down if possible. Have them close their eyes, breathing slowly from their belly and through the nose. Start inhales and exhales at counts of 3 and increase as it feels right.
2. The Bear Hug: While sitting or standing, have your child place their arms in an X across their chest. Slowly start to alternate tapping each shoulder, one at a time while keeping their head focused straight ahead. Adjust the pacing as it feels comfortable.
3. Sacred Rage: While standing up and holding onto a pillow, have your child inhale and lift their arms above the head, raising the shoulders. When you say “GO” direct them to swing the pillow down in front of them with an audible exhale. Encourage them to let any anxious or aggressive energy out in this controlled manner while holding the space for them to do so.
4. Tree Shaking: Have your child stand up, and lift their arms overhead. Direct them to start shaking their arms out rhythmically, focusing on the sensation of gradual release of tension in their upper shoulders and body
5. Body Tapping: Direct your child to make a fist with their hands and tap all along their body with both hands, from head to toe. They should tap solidly, but it should not be painful. Encourage them to focus on the sensations and areas where they feel stress breaking up in the body. Increase and decrease the intensity of the taps as feels right.
No matter which exercise you choose to introduce to your child, remember the goal is to help turn your child’s attention inward. Helping them find more balance and stability within themselves leaders to a better ability to communicate their feelings outwardly.
When to Seek Professional Help
While somatic exercises can be beneficial for many children, it's crucial to recognize when professional intervention is necessary. If a child's anxiety significantly impairs their daily functioning, leads to persistent emotional distress, or interferes with relationships, be sure to seek out the help of a qualified mental health professional.
FAQs About Nervous System Regulation for Anxiety
What is Nervous System Regulation?
Nervous system regulation is what allows us to shift flexibly between nervous system states in response to internal and external stressors.
What are somatic exercises?
Somatic exercises are designed to engage the body's sensory-motor system, fostering a deeper connection between the mind and body.
How does anxiety affect my child’s nervous system?
Anxiety activates the sympathetic nervous system, triggering the "fight or flight" response. Chronic activation can lead to an overstimulated nervous system, impacting stress levels, concentration, and sleep.
How can I help my child feel less anxious?
Introduce somatic exercises into their routine, create a supportive environment, and seek professional help if anxiety significantly affects their well-being.
Conclusion
In a world where there are a lot of unknowns, nurturing your child's mental and emotional well-being is invaluable. By recognizing the importance of nervous system regulation, identifying sources of anxiety, and incorporating simple somatic exercises into their daily routine, parents can empower children with the tools needed to navigate life's challenges.
Utilizing the somatic exercises found inside the NEUROFIT App and gaining a better understanding of the nervous system states will equip you with the confidence you need to better support your child’s nervous system.
