100 Ways to Reduce Stress for Children with ADHD and Autism

Navigating the Storm: Supporting Your Child’s Well-Being

Does your child sometimes feel anxious or uneasy? You're definitely not alone in this journey. Many parents of children with ADHD and Autism (AuDHD) or other forms of neurodivergence face similar challenges every day, dealing with a range of emotions that can arise in different situations. 

For the children and teens that I work with, I see that these feelings can manifest in various ways, from increased restlessness to difficulty in social settings, making it vital for parents to be equipped with the right strategies and support systems.

Understanding your child's unique needs is crucial, as it can help create a nurturing environment that promotes emotional well-being and resilience. By fostering open communication, seeking professional guidance, and connecting with other parents who share your experiences, you can help your child navigate their feelings and empower them to thrive.

Why Regulating a Dysregulated Nervous System is Important

AuDHD refers to the overlap of Autism Spectrum Disorder (ASD) and Attention Deficit Hyperactivity Disorder (ADHD). Individuals with Neurodivergence such as AuDHD, ADHD, SPD, ASD, learning disability, etc. often face unique challenges and strengths, navigating both neurodiverse experiences that can impact their social interactions, focus, and daily functioning.

One significant aspect of this experience is the presence of a dysregulated nervous system, which is common among children with both ADHD and Autism. This dysregulation can make it difficult for them to manage stress and anxiety, leading to frequent meltdowns, trouble focusing, and sleep issues.

By focusing on techniques that help your child regulate their nervous system, you can enhance their overall well-being and quality of life. These regulation strategies not only alleviate stress but also promote emotional and mental stability, making it easier for your child to learn, socialize, and engage in daily activities.

Signs of Dysregulation in ASD and ADHD and Neurodivergent Children and Teens 

As parents, we all want our children to feel safe and calm in their environment, especially when they have ADHD, ASD, learning disabilities, anxiety, OCD or other clinical needs. However, there are times when stress can get the best of them, leading to behavioral changes that can be concerning.

Recognizing the signs of dysregulation is crucial in helping your child effectively manage their emotions, help their nervous system self-regulate and navigate challenging situations throughout their lives.

Common signs of emotional dysregulation in children and teens include:

• Frequent meltdowns or tantrums: These emotional outbursts can occur unexpectedly and may seem disproportionate to the situation, indicating your child may be struggling to process their feelings. 
• Difficulty concentrating: When children are overwhelmed, they may find it hard to focus on tasks, whether it's homework or even simple conversations.
• Restlessness or hyperactivity: An increase in energy levels or an inability to sit still can be a sign that your child is feeling anxious or unsettled.
• Trouble sleeping: Stress can disrupt your child's sleep patterns, leading to difficulty falling asleep, frequent waking, or nightmares.
• Emotional outbursts: Sudden expressions of anger, sadness, or frustration can signify that your child is having trouble managing their emotions and may need support.
• Changes in appetite: Stress can affect how children eat, leading to overeating or loss of interest in food, which can impact their health.
• Withdrawal from social interactions: If your child suddenly becomes shy or avoids social situations they once enjoyed, it could be a sign that they are feeling overwhelmed.
• Increased sensitivity to sensory stimuli: Children may become more reactive to sounds, lights, or textures, indicating they are feeling heightened levels of stress.

Understanding these signs can help you identify when your child, with or without ADHD and autism, is feeling overwhelmed and in need of effective stress reduction techniques. 

By being attentive and proactive, you can create a supportive environment that fosters emotional well-being and resilience, equipping your child with the tools they need to navigate their feelings and challenges. Adding in holistic methods to your daily routine helps to keep the nervous system regulated and help your child to pay attention and learn.

100 Stress Reduction Techniques for Children and Teens

Physical Activities

1. Jumping Jacks – Great for releasing built-up energy and improving focus.
2. Yoga – Helps in calming the mind and strengthening the body.

3. Dance – An enjoyable way to engage in physical exercise while expressing emotions.

4. Swimming – The water provides a soothing environment that reduces stress.

5. Martial Arts – Teaches discipline and provides a physical outlet for energy.

6. Running – Helps in releasing endorphins, the body's natural stress relievers.

7. Biking – Provides a sense of adventure and freedom.

8. Trampoline – A fun way to get moving, meet sensory needs and burn off excess energy.

9. Hiking – Combines physical activity with the calming effects of nature.

10. Team Sports – Encourages social interactions and teaches teamwork.

Mindfulness and Meditation

11. Deep Breathing – Simple and effective for immediate stress relief.

12. Guided Imagery – Uses visualization to create a peaceful mental space.

13. Mindfulness Apps – Tools like Headspace can guide your child through mindfulness exercises.

14. Body Scan Meditation – Helps your child become aware of different parts of their body.

15. Mindful Eating – Encourages focus on the sensory experience of eating.

16. Gratitude Journaling – Shifts focus from stress to positive aspects of life.

17. Progressive Muscle Relaxation – Tenses and then relaxes muscle groups to reduce tension.

18. Mindful Walking – Focuses on the sensations of walking.

19. Breathing Exercises – Techniques like 4-7-8 breathing can calm the nervous system.

20. Sensory Meditation – Focuses on engaging the senses to promote relaxation.

Creative Outlets

21. Drawing or Painting – Allows your child to express emotions through art.

22. Clay Modeling – Engages the senses and encourages creativity.

23. Music Therapy – Listening to or creating music can be very soothing.

24. Writing Stories – Helps in channeling thoughts and emotions.

25. Photography – Encourages focus on the present moment.

26. Drama and Role Play – Provides an outlet for emotions and improves social skills.

27. Crafting – Activities like knitting or beading require focus and can be very calming.

28. Scrapbooking – Allows your child to create something meaningful.

29. Coloring Books – Simple but effective for stress relief.

30. Sculpting – Encourages focus and creativity.

Sensory Activities

31. Sensory Bins – Engage the senses with different textures and materials.

32. Fidget Toys – Help in focusing and reducing anxiety.

33. Weighted Blankets – Provide comfort and a sense of security.

34. Essential Oils – Scents like lavender can be very soothing.

35. Bubble Wrap – Popping bubbles can be strangely satisfying and stress-relieving.

36. Water Play – Activities like splashing in a tub can be very calming.

37. Sensory Swings – Provide gentle motion that can help calm the nervous system.

38. Playdough – Engages the hands and mind.

39. Noise-Canceling Headphones – Reduce sensory overload from noisy environments.

40. Soft Lighting – Create a calming atmosphere with dim lights.

Nature and Outdoor Activities

41. Gardening – Connecting with nature can be very therapeutic.

42. Bird Watching – Focuses attention and promotes calmness without medication.

43. Nature Walks – The fresh air and natural beauty can be very soothing.

44. Beach Visits – The sound of waves and sand underfoot are naturally calming.

45. Camping – Provides a break from technology and a chance to reset.

46. Stargazing – Encourages a sense of wonder and relaxation.

47. Picnics – Combines food, nature, and family time.

48. Outdoor Yoga – Combines the benefits of yoga with the soothing effects of nature.

49. Rock Collecting – Engages your child in a focused, calming activity.

50. Tree Climbing – Physical activity combined with the adventure of reaching new heights.

Social and Emotional Learning

51. Role-Playing Scenarios – Helps in practicing social interactions.

52. Emotion Cards – Teach your child to identify and express their emotions.

53. Storytelling – Encourages empathy and understanding.

54. Group Activities – Encourages teamwork and social bonding.

55. Peer Mentoring – Older children can mentor younger ones, which builds confidence.

56. Social Skills Training – Structured programs can teach essential social skills.

57. Family Meetings – Provide a safe space for expressing emotions.

58. Play Dates – Encourage social interaction in a relaxed setting.

58. Therapeutic Games – Designed to teach emotional regulation.

60. Empathy Exercises – Activities that encourage understanding others' feelings.

Healthy Lifestyle Habits

61. Balanced Diet – Good nutrition supports overall well-being.

62. Regular Exercise – Promotes physical and mental health.

63. Hydration – Keeping hydrated helps in maintaining energy levels.

64. Sleep Hygiene – Establish a regular sleep routine.

65. Limit Screen Time – Reduces overstimulation and promotes relaxation.

66. Healthy Snacks – Nutrient-rich snacks can improve mood and energy.

67. Add Magnesium – It is the most essential nutrient for the brain and body.

68. Family Dinners – Promote family bonding and good eating habits.

69. Brain Supplements – Adding in missing essential nutrients can make a difference. 

70. Mindful Eating – Encourages focus on the sensory experience of eating.

Relaxation Techniques

71. Bath Time – Warm baths are naturally relaxing.

72. Massage – Gentle touch can be very soothing.

73. Reading – A good book can provide an escape and relaxation.

74. Aromatherapy – Scents like lavender can promote relaxation.

75. Listening to Music – Choose calming tunes to help your child unwind.

76. Soft Blankets and Pillows – Create a cozy space for relaxation.

77. Gentle Stretching – Helps in relieving tension.

78. Quiet Time – Encourage a few minutes of silence and stillness.

79. Relaxation Apps – Guided relaxation exercises can be very effective.

80. Visualization – Help your child imagine a peaceful place.

School and Academic Support

81. Structured Learning Environment – Consistency can reduce stress.

82. Breaks During Homework – Short breaks can improve focus.

83. Positive Reinforcement – Encourage and reward effort.

84. Specialized Tutoring – Tailored support for your child's needs.

85. School Counseling – Professional support can make a big difference.

86. Study Groups – Encourage social interaction and learning.

87. Organizational Tools – Planners and checklists can help manage tasks.

88. Quiet Study Space – Minimize distractions during homework time.

89. Flexible Learning Methods – Adapt methods to suit your child's learning style.

90. Parental Involvement – Stay engaged in your child's education.

Building Resilience

91. Problem-Solving Skills – Teach your child to tackle challenges.

92. Positive Self-Talk – Encourage affirmations and positive thinking.

93. Coping Strategies – Equip your child with ways to handle stress.

94. Resilience Training Programs – Structured programs to build coping skills.

95. Celebrating Small Wins – Recognize and celebrate achievements.

96. Mindset Exercises – Teach the importance of a growth mindset.

97. Goal Setting – Help your child set and achieve small goals.

98. Encourage Independence – Allow your child to take on responsibilities.

99. Support Networks – Build a community of support around your child.

100. Continuous Learning – Encourage a love for learning and growth.

By using these techniques, you can create a supportive and nurturing space for your child to effectively manage stress and flourish in their personal and academic lives when they have needs from neurodivergent brains – ADHD, ASD, and so on. It's essential to remember that every child is unique, with their own personality, temperament, and ways of coping; thus, what works for one child may not necessarily be effective for another. 

This individuality highlights the importance of being flexible and willing to adjust these strategies to align with your child’s specific needs, preferences, and circumstances.

Engaging with your child in open discussions about their feelings and stressors can also enhance their sense of security and trust, allowing them to express themselves more freely. Additionally, incorporating fun and creative activities tailored to their interests can serve as a positive outlet for stress relief.

If you’re seeking more personalized advice or tailored strategies, then our one-to-one BrainBehaviorReset ® Program or our Dysregulation Solution™ is your path to expert guidance. They are dedicated to helping you and your child discover the most effective approaches for achieving a happier, healthier, and more balanced life together. 

Your journey towards fostering resilience and emotional well-being is important, and we're here to support you every step of the way.