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Peninsula Kids
Home»Health»Top nine stress busters for kids & teens
Health

Top nine stress busters for kids & teens

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Stress and anxiety management tips for kids of all ages and abilities (in no particular order).

By Kim Norton

1. Just Breathe

Try 4 count breathing (or for or younger kids try 3 counts).  Breathe in for the count of 4, hold for the count of 4, breathe out for the count of 4.  Repeat 3 more times.  When you have become professionals at this, increase the hold and exhale to 5 or 6 counts, eventually building up to 4-7-8 breathing.  Practise this daily using props like a pinwheel or party blower.

2. Progressive Muscle Relaxation

Simply breathe in and tense your feet muscles, breathe out and release the muscles, release the tension.  Breathe in and tense your calf muscles, breathe out and release the muscles, release the tension.  Continue up the body finishing with a whole body tense and release. This is a great relaxation exercise to teach our kids some emotional regulation as it enables them to realise what their body feels like when it is relaxed as opposed to stressed or tense.  (For an audio link, please see the Rainbow Light Therapies YouTube channel and for a written script, please refer to the website).

3. Write it out – Journal  it.

Write down exactly how you feel and when.  Use it like a “brain dump” with the intent that once it is down on paper it can no longer take up room in your head. Take note of any patterns that emerge.

eg:  feeling angry on the same day each week.  Journaling can help you to identify your triggers so that you can implement suitable strategies.  Some ideas for journaling prompts and further benefits on journalling can be found on the Rainbow Light Therapies Web site.

4. “I am” Statements

Come up with a list of “I am” statements and pin it to the bedroom mirror, fridge door or somewhere where it is easily visible to you.  A list of positive “I am” statements can be a great reminder of your positive attributes and goals and can be a real “pick me up” when you are feeling down.  Just remember to keep them realistic and achievable.

5. Guided Meditation

Listen to a guided meditation or some relaxation music.  I have recorded some meditations on YouTube or alternatively, look up Jason Stephenson for further meditations that really do work.  Use these during the day to calm and ground or before sleep to help calm those monkey minds and ensure a restful slumber.

6. One Minute Meditation

Simply breathe in and breathe out (breathe into your belly if you can).  Just concentrate on your breath.  Every time your mind wanders just bring it back to your breath.  Breathe in and breathe out.  One minute is all it takes to reset the mind and calm the body.  Breathe in, one, breathe out.  Breathe in, two, breathe out and continue for one minute.

7. Yoga/Exercise

Join a local class or gym or work out to a YouTube clip.  For our younger kids, Cosmic Kids Yoga is a great resource.  Cosmic Kids Yoga clips keep the kids entertained through guided stories whilst incorporating breath work, hand mudras, brain gym and of course yoga.  Look them up on YouTube or on the web.

8. Emergency Essence

A blend from Australia Bush Flower Essences that promotes healing on a vibrational level.  This 100% natural remedy helps to eliminate feelings of panic, stress and fear, providing comfort, assurance and the ability to cope.  Made here with colloidal silver as the preservative and available in drops or spray form.  Perfect for our sensitive kids and teens as there is no smell or taste to this blend.

9. Holistic Counselling

Holistic Counsellors treat the person as a whole, taking into account mental and social factors, rather than just treating the symptoms of a condition or behaviour.  Not just talk therapy (what kid likes to sit and talk about their emotions with a stranger?) On top of the strategies already mentioned here we can use play, art activities and a host of other strategies and modalities to keep hands busy and minds and hearts open.


Stay tuned next edition for “More Stress Busters for Kids and Teens”, an article outlining further strategies for use at home, school and in any environment.

For a personalised stress and anxiety management plan for your child and family, please do not hesitate to contact me to arrange an appointment.

Kim is the founder of Rainbow Light Therapies and is a Holistic Counsellor specialising in stress and anxiety management for kids, teens and adults.  Kim provides a unique, intuitive and individualised therapy approach through individual, small group and family counselling sessions both online and at her studio in Langwarrin.  Also working with special needs kids, Kim runs sessions and workshops for people of all abilities on various topics throughout the year.

Please see www.rainbowlighttherapies.com.au OR www.youtube.com/c/rainbowlighttherapies for more information.

Peninsula Kids – Autumn 2021

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Immerse yourself in a world of entertainment and family fun at the PARC County Fair. Enjoy a splashing good time on PARC’s inflatable obstacle course, Splash Island! With slopes, slides and balancing beams, it is the ultimate water adventure. To book or learn more, visit PARC’s website. 
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Roll up to the PARC County Fair these school holidays 
 
Immerse yourself in a world of entertainment and family fun at the PARC County Fair. Enjoy a splashing good time on PARC’s inflatable obstacle course, Splash Island! With slopes, slides and balancing beams, it is the ultimate water adventure. To book or learn more, visit PARC’s website. 
The PARC County Fair school holiday program will run daily from Monday 22 September – Friday 3 October. Excluding the Grand Final public holiday.

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Roll up to the PARC County Fair these school holidays Immerse yourself in a world of entertainment and family fun at the PARC County Fair. Enjoy a splashing good time on PARC’s inflatable obstacle course, Splash Island! With slopes, slides and balancing beams, it is the ultimate water adventure. To book or learn more, visit PARC’s website. The PARC County Fair school holiday program will run daily from Monday 22 September – Friday 3 October. Excluding the Grand Final public holiday. https://parc.peninsulaleisure.com.au/events/september-school- holidays-parc-county-fair/ @parcfrankston
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Have you seen our spring Things We Love giveaways in the winter edition of Peninsula Kids mag? Older Reader Pack Selection of books suitable for older readers, 8+ years/teens/adults valued at $225. **PLEASE NOTE ALL prizes must be collected from Peninsula Kids HASTINGS office. Winners will be notified by email. Please only enter if you can collect and make sure details are entered correctly so you don’t miss out!** 👉ENTER VIA LINK IN BIO
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Have you seen our spring Things We Love giveaways in the winter edition of Peninsula Kids mag? Younger Reader Pack Selection of books suitable for younger readers preschool age plus valued at $260. **PLEASE NOTE ALL prizes must be collected from Peninsula Kids HASTINGS office. Winners will be notified by email. Please only enter if you can collect and make sure details are entered correctly so you don’t miss out!** 👉ENTER VIA LINK IN BIO
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Have you seen our spring Things We Love giveaways in the winter edition of Peninsula Kids mag? Nano-Mals Hasbro is excited to introduce Nano-Mals, their brand-new line of interactive, pocket-sized electronic pets that are here to win hearts… literally! The handheld Nano-Mals team the appeal of digital pets with the fun play of fidget toys, creating a sensory experience specifically designed for today’s kids. Measuring just 6.9 cm, Nano-Mals are perfectly pocket-sized with an oversized personality. Nano-Mals are the ultimate gift for kids who love fidget toys, animals, and interactive digital fun. With unlimited ways to care, style, and connect, this new range is set to be the must-have mini pet of the year. These collectibles are available now in major retailers including Big W, Target, and independent toy stores. RRP: $25.00 each **PLEASE NOTE ALL prizes must be collected from Peninsula Kids HASTINGS office. Winners will be notified by email. Please only enter if you can collect and make sure details are entered correctly so you don’t miss out!** 👉ENTER HERE: https://peninsulakids.com.au/spring-2025-things-we-love-giveaway/
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Have you seen our spring Things We Love giveaways in the winter edition of Peninsula Kids mag? 

LEGO Star Wars™ Chopper (C1-10P) Astromech Droid
Suitable for 10+ – Create a playful display featuring a lovable astromech droid Chopper (C1-10P) with this LEGO® Star Wars™ buildable model kit with a buildable figure of Chopper, as seen in Star Wars: Ahsoka™.

Move the lever on his back to remotely activate his iconic head movements, pose his arms and legs, fold out a tool from his chest, and more. Choppers arms and his center wheel are detachable so he can be displayed as if his arms and wheel have been retracted into his body. Suitable for 10+.

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Have you seen our spring Things We Love giveaways in the winter edition of Peninsula Kids mag? LEGO Star Wars™ Chopper (C1-10P) Astromech Droid Suitable for 10+ – Create a playful display featuring a lovable astromech droid Chopper (C1-10P) with this LEGO® Star Wars™ buildable model kit with a buildable figure of Chopper, as seen in Star Wars: Ahsoka™. Move the lever on his back to remotely activate his iconic head movements, pose his arms and legs, fold out a tool from his chest, and more. Choppers arms and his center wheel are detachable so he can be displayed as if his arms and wheel have been retracted into his body. Suitable for 10+. RRP: $179.99 https://www.lego.com/en-au **PLEASE NOTE ALL prizes must be collected from Peninsula Kids HASTINGS office. Winners will be notified by email. Please only enter if you can collect and make sure details are entered correctly so you don’t miss out!** 👉ENTER HERE VIA LINK IN BIO
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Have you seen our spring Things We Love giveaways in the winter edition of Peninsula Kids mag? Little Jellies Swimwear Assorted – Size 4 Bright. Bold. Bursting with personality. Little Jellies is the new Australian swimwear label on a mission to make water play safer and more joyful for little ones and a little less stressful for parents. The brand is redefining safety-focused swimwear for safe, active summers. Little Jellies caters to children aged 6 months to 6 years. The collection includes baby swimwear, rashies, sun tops, surf suits, mix-and-match separates, and bucket hats—each made with a snug-but-stretchy fit, UPF50+ sun protection, and quick-dry technology. https://www.littlejellies.com.au/ @little.jellies.swim We have a Long sleeve rash shirt in pink, briefs in purple, and yellow surfsuit all size 4 to give away valued at $139.85 **PLEASE NOTE ALL prizes must be collected from Peninsula Kids HASTINGS office. Winners will be notified by email. Please only enter if you can collect and make sure details are entered correctly so you don’t miss out!** 👉ENTER HERE VIA LINK IN BIO
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Get your skates on (or hire some of theirs) and get down to Sk8house in Carrum Downs for good old-fashioned family fun this school holidays. 

They’re OPEN EVERY DAY with General Sessions, Skate Classes and Birthday Parties, plus by popular demand, they’re also running Sensory Sessions every Friday morning! 

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Get your skates on (or hire some of theirs) and get down to Sk8house in Carrum Downs for good old-fashioned family fun this school holidays. They’re OPEN EVERY DAY with General Sessions, Skate Classes and Birthday Parties, plus by popular demand, they’re also running Sensory Sessions every Friday morning! Find out more: https://www.sk8house.com.au/ @sk8houseau
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