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ACEs work in Montana

The University of Montana Center for Children, Families and Workforce Development partnered with the State Health Improvement Plan working group to develop a state-based resource on Adverse Childhood Experiences and Resiliency.

Adverse Childhood Experiences were acknowledged as a cross-sectional public health priority area in the 2019-2023 Montana State Health Improvement Plan, a plan that highlights statewide priorities for improving the health of Montanans. To learn more about the State Health Improvement Plan, visit A Healthier Montana.

Resources on this site were provided by experts around Montana that focus on awareness, training and furthering education. The resources are organized by populations, such as children, families, or communities. The goal of this website is to highlight and promote Montana-specific resources. Additional tools will be added as they become available.

For more information, to get involved, or to add resources to this site, email Systems Improvement Office Plan Coordinator Anna Bradley.

ACEs Timeline and Key Terms

Find your ACE Score on the Elevate Montana website now.

Adverse childhood experiences or adversity in adulthood are only one part of the equation for overall well-being. ACEs can have lasting impacts on brain development and function, brains can develop new pathways, and some effects can be reversed. One way to prevent the ongoing implications of ACEs is to build resilience, or one's ability to respond to adversity. Increasing resilience is often low-cost and has a lasting impact.

While the resilience research is still new, also consider reflecting on your positive childhood experiences and the resiliency factors you developed as a result.

During your childhood, did you feel...?

1. Able to talk to your family about feelings

2. Your family stood by you during difficult times

3. Enjoyment participating in community traditions

4. A sense of belonging in high school

5. Supported by friends

6. At least two non-parent adults who took a genuine interest in you

7. Safe and protected by an adult in your home

1995 to 1997 - The original Adverse Childhood Experiences (ACEs) Study was conducted in partnership with the Center for Disease Control and Kaiser Permanente. [ 1]

2011- Montana includes the ACEs module on the Behavioral Risk Factor Surveillance System (BRFSS).

2012 - ChildWise Institute is established by Intermountain and project lead Todd Garrison as a non-profit that focuses on child well-being. [ 2]

2013 - ChildWise created Elevate Montana, an ACE-informed statewide initiative.

Western Montana hosts the ACEs Summit (225 attendees).

2014 - Montana becomes the 4 th state to have ACEs Master Trainers.

Eastern Montana hosts the ACEs Summit (240 attendees).

2015 - Representative Jessica Karjala sponsored House Bill 589 (MT 2015: 64th Session), which would have required state agencies to focus on preventing and reducing ACEs. The original bill and a revised version, H.B. 264, both died in committee). [ 3]

Montana hosts the ACEs Summit (400 attendees).

2017 - H.B. 118 (MT 2017: 66th Session), sponsored by Representative Jennifer Eck, sought to address suicide included the effects of toxic stress outlined in the ACEs study. [ 3]

2019 - Montana includes the HOPE (Health Outcomes of Positive Experience) module on the Behavioral Risk Factor Surveillance System (BRFSS).

2020 - Montana includes the A.C.E. module on the Behavioral Risk Factor Surveillance System (BRFSS).

2021 - Todd Garrison, a nationally recognized expert on helping children heal and thrive following traumatic experiences, was awarded an Honorary Doctorate of Humane Letters by Montana State University.

Citations:

[1] Felitti, V. J., Anda, R. F., Nordenberg, D., Williamson, D. F., Spitz, A. M., Edwards, V., Koss, M. P., & Marks, J. S. (1998). Relationship of Childhood Abuse and Household Dysfunction to Many of the Leading Causes of Death in Adults.

[2] Hochman, A. (2016). Montana: ACEs Are Us.

[3] Montana State Legislature. (2021). Bill Lookup Information.

Adverse childhood experiences (ACEs)
Traumatic life experiences such as abuse or neglect, witnessing or experiencing violence, or losing a parent due to incarceration or death occur before 18 years old. These events have been found to have a lasting life-long negative impact on these individuals' health and well-being. (Source: CDC)

Historical trauma
Historical trauma is the cumulative emotional and psychological wounding across generations, including the lifespan, emanating from massive group trauma. Historical trauma is inherently linked to ethnocide and genocide directed at people of color, including black and indigenous individuals and communities.

Historical trauma may cause alterations to an individual's biology and makeup, leading to genetic risk and behavioral adaptations in future generations.

The effects of historical trauma may include involuntary recollections, nightmares, psychological distress, anger, low self-esteem, suicidal ideation, and numbing. Even individuals who do not present with obvious signs of historical trauma may be triggered under present-day circumstances. (Source: Linking Systems of Care: Montana with support from the National Native Children's Trauma Center and the work of Dr. Maria Yellow Horse Braveheart.)

Learning Resources

"The Deepest Well: Healing the Long-Term Effects of Childhood Adversity." Dr. Nadine Burke Harris

"I Thought It Was Just Me (but it isn't)." Dr. Brené Brown

"The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma." Dr. Bessel van der Kolk

"Be Child Wise Workbook." ChildWise Institute

Find books at your local library.

All about ACEs Fact Sheet - This fact sheet defines Adverse Childhood Experiences (ACEs) and answers questions such as: What are ACEs?, Who is affected?, and How do ACEs impacts health outcomes? It includes Montana data on key child and adult outcomes for those affected by ACEs and offers strategies to help prevent ACEs or respond to those affected.

Montana State University (MSU) Extension has created a wealth of Montana-based resources on a variety of topics. Check out some ACEs-related MontGuides below:

Felitti, V. J., Anda, R. F., Nordenberg, D., Williamson, D. F., Spitz, A. M., Edwards, V., Koss, M. P., & Marks, J. S. (1998). Relationship of Childhood Abuse and Household Dysfunction to Many of the Leading Causes of Death in Adults. American Journal of Preventive Medicine, 14(4), 245-258. https://doi.org/10.1016/s0749-3797(98)00017-8

Montana Health Care Foundation: Loveland Consulting. (2018). Trauma-informed Approaches: Opportunities and Challenges in Montana. https://mthcf.org/resources/trauma-informed-approaches-full-report/

Sege, R., Bethell, C., Linkenbach, J., Jones, J.A., Klika, B., and Pecora, P.J. (2017). Balancing Adverse Childhood Experiences (A.C.E.s) with H.O.P.E*: New Insights into the Role of Positive Experience on Child and Family Development (*Health Outcomes of Positive Experience). https://www.montanainstitute.com/publications

Elevate Montana - Helena Affiliate - Request an in-person training.

Linking Systems of Care for Children and Youth Project - Free online courses on how to create a trauma-informed system of care for children.
Montana Office of Public Instruction

Teacher Learning Hub- free online courses entitled "Trauma-Informed Practices," "Overcoming ACEs in MT Schools: Childhood Trauma and Its Impact on Learning," and "Resilience: Strategies to Increase Optimism". To access courses, you must register for a free account.

Learning Opportunities Portal- free online calendar and portal for ongoing professional development.

School Mental Health- Resources for and by local schools, families, and service agencies for school wellness.

UM's Center for Children, Families and Workforce Development

Trauma/ACEs- a free eLearning course that overviews trauma, the ACEs study, tips for supporting children, treatment options, and steps for moving towards becoming a trauma-informed agency.

Let's Grow Montana- in partnership with Montana Children's Trust Fund the Center, created an eLearning portal with skills for parents and providers working with children. To access courses, you must register for a free account.

The PAX Good Behavior Game- is a classroom-based trauma-informed intervention that teaches children lifelong skills such as self-regulation, impulse control, and fostering relationships. Research has found the program to reduce suicide, teen pregnancy, substance use, and other risk factors into adulthood.

MSU's Center for Health & Safety Culture - Adverse Childhood Experiences, Social-Emotional Development, and Underage Alcohol and Drug Use: Connecting the Dots video training.
Harvard Medical School's Department of Global Health and Social Medicine
Brain Architecture Game is a tabletop game experience that builds an understanding of the powerful role of experiences on early brain development- what promotes it, what derails it, with what consequences for society.

MT-based Resources

Linking Infants and Families to Supports (LIFTS) - A project of Healthy Mothers, Healthy Babies to link families to events, resources, and support across Montana.

Healthy Mothers, Healthy Babies - Montana organization offering training, resources, and advocacy to improve outcomes for mothers and infants (ages 0-3).

Parenting Montana - An easy-to-use tool that supports a child's success from birth through adolescence. The site provides age-specific tools for anyone parenting a child, including actions and sample phrases to support children experiencing tantrums, routine challenges, and stress. In addition to age-specific tools, the website features a helpful podcast and how-to videos.

Montana Parent Magazine - A free local magazine that highlights activities, summer camps, family-friendly events, and parenting content from babies to college-age youth.

National Native Children's Trauma Center - Montana-based organization that offers technical assistance to implement culturally appropriate trauma-informed services when working with American Indian/Alaska Native (AI/AN) children.

Montana 2-1-1 - Call line (dial 211) for where a trained specialist will help you find resources in your area or visit the mobile-friendly website to search a city's non-profit and government services.

Connect Referral System - Web-based system for sending and receiving referrals.

Elevate Montana - Helena Affiliate - Providing training and support to improve the well-being of children across Montana counties.

Thrive for Montana - A free confidential online cognitive behavior therapy (CBT) program for Montanans. The program helps people who want to take charge of their emotional well-being to lead happier, more satisfying lives by teaching them to deal with stress, depression, and anxiety.

Experiences and Expressions Screener - A screening tool created by Linking Systems of Care in Montana to detect trauma and victimization in young people for youth-serving organizations. Two versions exist, one for children up to 8 and the other for youth ages 9-17.

Parenting Resources

Linking Infants and Families to Supports (LIFTS) - A project of Healthy Mothers, Healthy Babies to link families to events, resources, and support across Montana.

Healthy Mothers, Healthy Babies - Montana organization offering training, resources, and advocacy to improve outcomes for mothers and infants (ages 0-3).

Parenting Montana - An easy-to-use tool that supports a child's success from birth through adolescence. The site provides age-specific tools for anyone parenting a child, including actions and sample phrases to support children experiencing tantrums, routine challenges, and stress. In addition to age-specific tools, the website features a helpful podcast and how-to videos.

Montana Parent Magazine - A free local magazine that highlights activities, summer camps, family-friendly events, and parenting content from babies to college-age youth.

Community-based Resources

National Native Children's Trauma Center - Montana-based organization that offers technical assistance to implement culturally appropriate trauma-informed services when working with American Indian/Alaska Native (AI/AN) children.

Montana 2-1-1 - Call line (dial 211) for where a trained specialist will help you find resources in your area or visit the mobile-friendly website to search a city's non-profit and government services.

Connect Referral System - Web-based system for sending and receiving referrals.

Elevate Montana - Helena Affiliate - Providing training and support to improve the well-being of children across Montana counties.

Assessment Resources

Thrive for Montana - A free confidential online cognitive behavior therapy (CBT) program for Montanans. The program helps people who want to take charge of their emotional well-being to lead happier, more satisfying lives by teaching them to deal with stress, depression, and anxiety.

Experiences and Expressions Screener - A screening tool created by Linking Systems of Care in Montana to detect trauma and victimization in young people for youth-serving organizations. Two versions exist, one for children up to 8 and the other for youth ages 9-17.

Innovative programming in Montana

Thrive is a Gallatin County non-profit supporting families in raising healthy, successful children through mentoring, education, and support. Their signature programs work with children and adults to support their mission of ensuring all children can grow, succeed, and become valuable community members.

Catalyst for Change is an organization committed to developing a Montana-based professional network to educate behavioral health providers and connect providers to rural Montanans.

The Arlee Warriors launched a movement to highlight the strengths and resilience of Indigenous people in Montana. The movement started as a basketball team dedicating their winning season to those impacted by suicide and has grown into a community-wide movement to increase awareness and community building to prevent suicide, bullying, and school-based violence.

Dawson's Promise is a ground-breaking educational program offering a debt-free two-year opportunity for unaccompanied youth and aged-out foster youth. The program includes mentorship, housing assistance, bridge to community support, and helps students create a professional portfolio to help young people to thrive in partnership with Reach Higher Montana.

Connecting Incarcerated Adults and Minors Through Positive Parenting (CAMPP) is an innovative program from Montana State Prison that engages incarcerated fathers and their children to foster and maintain meaningful relationships while the father is incarcerated.

NBC Montana - MT Dept. of Correction works to bring families together.

In crisis and need support, text MT to 741-741. The Crisis Text Line is a free, 24/7 support for anxiety, stress, depression, school problems, family challenges, dating and relationship problems, and more via text message.

Keep Learning

Dr. Nadine Burke Harris explores the risks and impacts of trauma on lifetime health and well-being.

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ACEs work in Montana The University of Montana Center for Children, Families and Workforce Development partnered with the State Health Improvement Plan working group to develop a state-based resource on Adverse Childhood Experiences and Resiliency.

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HOPE, Positive Childhood Experiences and Adult Substance Use in Montana

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HOPE, Positive Childhood Experiences and Adult Substance Use in Montana

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HOPE, Positive Childhood Experiences and Adult Substance Use in Montana

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Activities to Deepen Your Power-Building Analysis

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Activities to Deepen Your Power-Building Analysis

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The National Child Traumatic Stress Network

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The National Child Traumatic Stress Network

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The National Child Traumatic Stress Network

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The National Child Traumatic Stress Network

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CFTSI is a brief (5‐8 session), evidence‐based early intervention for children 7 to 18 years old that reduces traumatic stress reactions and the onset of PTSD. CFTSI is implemented within 30-45 days following a traumatic event or the disclosure of physical or sexual abuse.

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SAMHSA’s Concept of Trauma and Guidance for a Trauma-Informed Approach

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SAMHSA’s Concept of Trauma and Guidance for a Trauma-Informed Approach

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National Child Traumatic Stress Initiative

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National Child Traumatic Stress Initiative

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National Child Traumatic Stress Initiative | SAMHSA - Substance Abuse and Mental Health Services Administration

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SAMHSA's National Child Traumatic Stress Initiative (NCTSI) improves treatment and services for children, adolescents, and families who have experienced traumatic events.

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There is a strong link between exposure to traumatic events and substance use problems. Many people who have experienced traumatic events use alcohol or drugs to help them deal with pain, feelings, and symptoms associated with trauma. Conversely, people with alcohol or drug use problems are more likely to experience traumatic events than people who do not experience problems with drugs and alcohol.

Head Start programs can play a significant role in reducing the negative impacts of substance use and trauma on young children and their families. Programs can adopt trauma-informed practices and strategies such as creating a physically and emotionally safe space for children and families. It is important to understand how trauma impacts children, families, staff, communities, and systems.

" Go to Trauma: Responding to Crises and Fostering Recovery

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Fostering Healing Through Trauma-Informed Practices | ECLKC

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In this section, learn about trauma-informed practices and strategies that foster healing for children and families affected by trauma and substance use disorders.

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National Native Children's Trauma Center

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National Native Children's Trauma Center

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National Native Children's Trauma Center

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National Native Children's Trauma Center

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University of Montana NNCTC A Category 2 Treatment and Services Adaptation Center Within SAMHSA's National Child Traumatic Stress Network

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Linking Infants & Families to Supports

LIFTS, or Linking Infants & Families to Supports, was created to link Montana families who are expecting or raising young ones to supports, resources, and other families. There are several ways to connect and find the information you need.

This website is your destination for the LIFTS Online Resource Guide. Here you will find detailed information on services, including relevant contact information and locations, as well as family friendly events in your area. It's completely searchable! We hope that LIFTS will become a reliable tool on your parenthood journey to help you find what you need, when you need it, because none of us were ever meant to do this on our own.

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LIFTS Resource Guide * Linking Infants & Families to Supports across Montana

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LIFTS, or Linking Infants & Families to Supports, was created to link Montana families who are expecting or raising young ones to supports, resources, and other families. There are several ways to connect and find the information you need. This website is your destination for the LIFTS Online Resource Guide.

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Kids need helpful ways to relax just like adults. On a daily basis, they face challenges like peer pressure, school expectations, sports activities, and other concerns. And just because the stressors they face are different, it doesn't mean that they are less impactful.

While you can't make all of your kiddo's stressors disappear, you can give them the tools they need to navigate through challenging situations and maintain their overall well-being. It's never too early to teach your child about relaxation techniques and coping skills. In fact, the sooner your child is introduced to these strategies, the sooner they can start practicing them on their own.

Basic Relaxation Techniques for Children

There are many techniques children can use to reduce their stress and relax. Depending on the child, some may work better than others. Try teaching your child one or two of the following techniques to begin. Then gradually add in more as he or she feels ready to try them.

Related Articles

1. Try Deep Breathing

It may seem cliche to tell your child to "just take a deep breath" when things start to become a bit overwhelming. However, the truth is that a deep breath, or maybe even a few, can actually help your kid relax.

Research shows that deep breathing techniques can trigger the body's natural relaxation response, relieve both mental and physical signs of stress, and improve sustained attention. Deep breathing has also been found to lower heart rate, reduce levels of cortisol in the body, and even reduce the symptoms of anxiety, depression, and anger.

You can teach simple breathing techniques to your kiddo, and even practice them together. This way both of you will be able to explore the coping mechanism and build resilience alongside one another. A good breathing practice to start with is box breaths. It allows people to shift their attention to the breath and check in with their body.

Follow the instructions below to begin your box breathing practice.

1. Take a deep breath in to the count of four.

2. Hold the breath for a count of four

3. Then, breath out for a count of four

4. Hold the breath for a count of four

5. Repeat the process as many times as you need.

You might find it helpful to rest your hands on your belly when you breath in to make sure you and your child are breathing deeply. Or, to make the activity more fun, you can lie down and place stuffed animals on your belly, instead, and watch them rise and fall with each breath.

2. Use Progressive Muscle Relaxation

Although the name " progressive muscle relaxation" might sound like an intimidating exercise, it's actually fairly simple. To practice this technique, you purposefully tense certain areas or muscles in the body, and then gradually allow those areas to relax and release the tension that was built up.

Research shows that progressive muscle relaxation can help reduce symptoms of anxiety and even improve a person's sleep quality. In addition, not only has this technique been found to reduce stress, but research shows that it can also reduce symptoms of depression.

You can practice this technique along with your child to help encourage engagement and reinforce the idea that everyone could benefit from some stress relief. Look to the instructions below to guide you in your progressive muscle relaxation practice.

1. Choose to practice this strategy either lying down or seated in a chair.

2. Next, begin the exercise by starting with your feet. Squeeze or flex your toes and the soles of your feet to create tension. Continue flexing the toes and feet for about five seconds. Then, release the tension and allow your foot to relax. Notice how you feel. You can even ask your kiddo to describe the feeling.

3. After, shift your attention to your lower legs. Create tension in your calf muscles and hold it for about five seconds. Once the time is up, release the tension from your lower legs. You can practice a deep exhale as you relax the muscle and notice how your legs feel.

4. Next, create tension in your upper legs and pelvis. Squeeze the muscles together for five seconds. Then, on your exhale, release the tension.

5. Now, shift your attention to your stomach. Squeeze your stomach muscles as much as you can for five seconds. Afterward, allow your stomach to relax as you breathe out.

6. Then, focus on your hands and forearms. Ball them up into fists or flex your fingers. Hold the pose for five seconds. On an exhale, release the tension.

7. Next, create tension in your upper arms and shoulders. You can bring your shoulder blades together and flex your arm muscles as much as possible like a superhero. Keep the tension for five seconds. Afterward, release the tension and allow your body to relax.

8. Then, shift your attention to the head and neck. Tense as many of your facial and neck muscles as possible. You can even practice making silly faces with your child. Scrunch up your nose, stick out your tongue, and raise your eyebrows. Hold the pose for five seconds. Release the tension on an exhale and allow your face to return to normal.

9. Finally, combine all of the steps you have just taken and flex all of the muscles in the body at once. You can also make this more silly by striking a funny pose while you flex your muscles. Hold for another five seconds and then release and allow your body to go limp.

You can check in with your child through the exercise as much as you want to see how they feel and if they notice any differences in their body before and after tensing and relaxing. Some children might find it difficult to sit through a full-body progressive muscle relaxation, and that's okay. You can practice tensing and relaxing each part of the body on its own and then gradually work your way to completing a full-body exercise.

3. Get Moving

When an adult is stressed, one of the last things they might want to do exercise. However, if a kiddo is feeling stressed and they get the chance to run around, play, and have fun, it might quickly become one of their favorite relaxation techniques.

Studies show that physical exercise is linked to lower stress levels and increased positive affect, which means that it can help your kid feel more relaxed and also boost their overall mood. In addition, research shows that exercising once a week can help build a person's emotional resilience to stress over time. So, the more your child gets moving, the more prepared they will be when they are confronted with another challenge.

Some ways to get your child moving are:

Hit the nearest park or playground

Join a sports team or other after-school activity

Play tag with friends

Put on some music and dance

Schedule a playdate for the weekend

Take the pets for a walk around the block

There's no right or wrong way to get moving. Ask your child what things they like to do and then try to incorporate as much movement into those activities as possible. Even if your child likes to do stationary activities, such as reading or coloring, you can always take a walk to the park beforehand and bring those activities along to help your child get some steps in for the day.

4. Explore Visualizations

Visualization exercises, also known as guided imagery, is a relaxation technique that allows kiddos to use their active imaginations to improve their mental health. In guided imagery practices, people visualize relaxing places, sounds, and activities in their minds, and then try to experience the calmness that those images create. For example, kids might pictures building a sand castle, swinging on a swing set, or cuddling with their favorite furry friends.

According to a study from the Journal of Evidence-Based Integrative Medicine, guided imagery has been found to boost a person's mood, reduce symptoms of depression and rates of fatigue, and even improve a person's quality of life. In addition, research shows that this technique can reduce symptoms of stress and anxiety, and even enhance immune function.

Follow the instruction below to guide your child through a visualization exercise.

1. Ask your child what they find relaxing, calming, or soothing. For example, they might really enjoy eating a cookie fresh from the oven, going camping and looking at the stars, or listening to a bedtime story. Encourage them to choose an activity that requires their full attention, instead of something can do passively, such as watching TV.

2. Then, tell them that you want to practice an exercise where they get to imagine that activity in as much detail as possible.

3. First, have them find a comfortable position. They can lie down on a blanket, or sit up tall in a chair.

4. Next, have them close their eyes and take a few deep breaths to help them settle into the exercise.

5. Then, ask them to think about their chosen activity or place. What can they remember about it? Have them picture the sights, smells, and sensations as much as possible. They can share what they are picturing out loud if they choose, and you can ask them further questions to deepen their visualization.

6. Aim to practice the exercise for about five minutes.

7. When the time comes to a close, ask your child to gently bring their attention back to the room. They can take a few more deep breaths, and then open their eyes when they are ready.

8. After they have completed the guided visualization, have them check in with themselves. How do they feel now? What emotions or sensations did they experience? Did they find the technique challenging? Listen to your child's experience and gauge whether this coping strategy might work for them.

You can also lead your child through a guided meditation if you already know an activity or place that they find relaxing. For example, if your child likes to go to the beach, you can use that as the core idea for the exercise, and create a relaxing story for your child to experience. Have them picture their toes in the sand, the smells of the fresh ocean breeze, and the sensations of the water running over their feet.

5. Remember to Laugh

If your kiddo is feeling stressed, sometimes one of the best things you can do is just let them laugh. The saying "laughter is the best medicine" might actually have some truth behind it.

According to a study from the Public Library of Science, laughter has been found to act as a stress buffer which can reduce the symptoms of stress, and also increase a person's positive affect. It does so by reducing the amount of stress-producing hormones in the body and increasing levels of dopamine and serotonin in the brain, which can boost a person's mood.

You might find that you and your child already share a fair amount of laughs in your daily life. If you notice any changes in your child's behavior that might be a sign that they are feeling more down and distressed than usual, you can purposefully plan for a bit of extra laughter that day to brighten their mood. Some ways to encourage your child to laugh include:

Choose a funny book to read before bed

Explore the comics section in the newspaper

Host a joke-telling contest at dinner

Make funny faces and see who can get the other to laugh first

Put on their favorite funny movie in the evening

At the end of the day, you know how to make your kid laugh. And, you might just find yourself laughing along them when you explore whatever activity you choose. After all, parents need a stress break, too.

6. Stretch Your Body

Stretching engages various muscles and connective tissues throughout the body. These elements are linked to nearly every aspect of the human body, including bones, blood vessels, and even organs, according to the National Center for Complimentary and Integrative Health (NCCIH). This means that when you stretch, you may be able to help restore the health of connective tissues in the body, reduce inflammation, and fight off stress by getting your body moving.

Stretching does not have to be boring. In fact, you can make the experience fun, silly, and exciting by using your imagination, playing some music, or even turning it into a game. Some ways to jazz up your stretching time are:

Make stretching into a game and see who can come closest to touching their toes

Pretend to be ballerinas or wrestlers getting ready for their big event

Put on your child's favorite song and stretch for the duration of the music

Try yoga poses with animal names, such as downward dog or dolphin, and make the animal sounds as your stretch

7. Listen to Music

How many times have you been in the car and your little one asks you to change the radio station to something they like? The next time your child asks to be the DJ, you might just want to let them, because evidence shows that it might help them relax.

According to research from the International Journal of Behavioral Medicine, music has been found to help people reduce stress levels, according to self-reported measures. In particular, the study found that music can have these stress-reducing wellness benefits when listed to for at least 20 minutes a day. Which means that if you play some of your kiddos favorite tunes to and from school, practices, or hangouts with friends, you can help them maintain their mental health.

8. Practice Meditation

Many people think of meditation as this elevated activity that only practiced yogis and gurus can master. However, that's a common misconception. Everyone can meditate, including your child. It just might take them a bit longer to get the hang of things. With practice and time, they can learn to develop this coping mechanism and keep their thoughts focused on the present.

According to research from the National Center for Complementary and Integrative Health (NCCIH), meditation is associated with several health benefits, including being able to reduce symptoms of anxiety and depression, improve sleep quality, and relieve stress. The NCCIH also notes that meditation can also lower blood pressure and reduce acute and chronic pain in the body.

You can use the guide below to facilitate a simple meditation exercise.

1. Have your child get comfortable. They can lie down on a blanket or sit with their legs cross-crossed on the floor. Another option would be to have your child sit up straight in a chair with their feet softly placed on the ground.

2. Ask your child to close their eyes or have their gaze gently rest on the floor in front of them.

3. Have your child shift their attention to their breath. Instruct your child to take a deep breath in. They can rest their hands on their belly to feel it rise and fall to make sure they are breathing deeply. Ask them to notice where they feel their breath most. Maybe it is in their belly, chest, or nostrils.

4. Then, have your kiddo fully exhale their breath.

5. You can ask them to count or label their breaths on the inhales and exhales. For example, they might label their inhales "one" and their exhales "two". Or, they might simply label them "in" and "out" or even "hot" and "cold". This is a trick that can keep their attention focused on their breath.

6. Let them know that it's normal for thoughts to arise during this time. Ask them to note that they are thinking, and then gently return their attention back to the breath.

7. Have your kiddo continue breathing and shifting their thoughts to their breath for about five minutes.

8. Afterward, ask your child to bring their attention back into the room and to open their eyes. Ask them questions about how the exercise made them feel. Were there any challenges? What changes did you notice at the end of the practice?

If your child finds this type of meditation practice challenging, that's okay. There are several different types of meditations that might better suit their needs and that still have various health and wellness benefits. For example, they might prefer to practice mindful journaling or mindful eating. Follow their lead, and return to this exercise when they're ready to try it again.

9. Make Time to Cuddle

On days when your little one is sad, distressed, or overwhelmed, you might just want to wrap them up in a big hug to help ease their pain. You might not feel like you're doing much, however, research shows that the simple action can have a positive impact on your child's overall well-being.

According to a study from the Public Library of Science, hugs can actually boost a person's positive affect. It can also increase their feelings of support and reduce symptoms of anxiety.

So go ahead and give your child an extra little squeeze now and then if you notice that they're feeling down. Or, if your kiddo likes to give hugs more than receive them, they might find it comforting to cuddle with a beloved pet or snuggle with their favorite blanket, pillow, or stuffed animal.

10. Get Creative and Color

If you have a creative kiddo, then this coping strategy might be a good option for them. All you need is some plain paper or coloring book pages, and some markers, crayons, or colored pencils.

Research shows that coloring can reduce symptoms of anxiety, increase feelings of calmness and safety, and even leave people feeling more satisfied. Some studies show that it might be particularly relaxing to color pictures of mandalas or other images that might require more mindfulness to color all of their details.

The next time you and your child want to express your creativity, you can try coloring together with mandala printables to gauge the effectiveness of this coping strategy. Your child might like it because it feels more like fun than a relaxation technique, and you can keep this strategy in your back pocket the next time they are having a tough day.

Use Relaxation Techniques for Kids and Adults Together

These relaxation techniques can be adjusted for children of any age. If you have a younger kiddo, you might want to reduce the time spent on each exercise and gradually build it up over time. If you have an older child, you can increase the amount of engagement to give them more of a challenge.

You can practice all of these techniques along with your child and even explore them yourself whenever you are feeling stressed and could use some time to unwind. It might take some time and exploration, but you and your child can find the best ways to de-stress to help them cope with any challenges they face.

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Top 10 Relaxation Techniques for Kids | LoveToKnow

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Kids need helpful ways to relax just like adults. On a daily basis, they face challenges like peer pressure, school expectations, sports activities, and other concerns. And just because the stressors they face are different, it doesn't mean that they are less impactful.

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Even in "normal" conditions, child care providers have high stress, highly active jobs. To ensure emotional wellness, providers need to be intentional in protecting their emotional wellness. Further, providers can help children to manage their stress by incorporating mindfulness into their daily activities.
From Child Care Aware® of America Additional Resources

CCAoA (Child Care Aware® of America) Supporting Children and Caregivers During Stressful and Traumatic Events Webinar - In light of current local, national, and world events, child care professionals, families and especially children, have experienced heightened levels of stress. This webinar focuses on how to best support children in child care settings, encourage resiliency and more.

Blue Star Families Pulse Check: Take this short, five minute survey and share what your military family is feeling about the conflicts in Ukraine & Afghanistan and how Blue Star and their partners can help to support you and your family during this time.

VA Resources - view this list of resources available to Veterans experiencing emotional distress due to recent world events.

Explore resources from Zero to Three for caregivers providing love and support for children during times of stress and trauma.

Penn State Extension - Better Kid Care - Stress-Busting Activities for Young Children (PDF) - This downloadable resource provides strategies for teaching children how to calm down and deal with stress in a healthy way.

AAP's HealthyChildren.org - Parenting in a Pandemic: Tips to Keep the Calm at Home (English & Spanish) - Here are some tips from the American Academy (AAP) to help your family get through the stress of the pandemic. ​

AAP's HealthyChildren.org - Tips for Coping with a New Baby During COVID-19 (English & Spanish) - Newborns are stressful and it may feel even more isolating when you can't see high-risk family or friends. These tips can help.

Sesame Street in Communities - Resilience (English & Spanish) - The short video featuring Elmo is a great way to understand how to teach resilience to children.

Sesame Street in Communities - It's All About You (English & Spanish) - This interactive app provides tips and reminders to turn everyday moments into opportunities to rest, recharge, and reset.

Sesame Street in Communities - Self Care (activity) (English & Spanish) - Keep these tips in mind next time you're feeling overwhelmed.

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From Child Care Aware® of America Supporting Children Who Are Experiencing Stress: Child Care Aware® of America (CCAoA) tip sheet that gives child care providers insight on what stress may look like and how to respond to it. Also available in Spanish. Additional Resources CCAoA (Child Care Aware® of America) Supporting Children and Caregivers During Stressful...

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Focus on Ethics. Professional Boundaries inEarly Childhood Education

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Focus on Ethics. Professional Boundaries inEarly Childhood Education

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Focus on Ethics. Professional Boundaries in Early Childhood Education _ NAEYC.pdf

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Do babies have mental health needs? Check the headlines.

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Do babies have mental health needs? Check the headlines.

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As the world grapples with the stress of the pandemic, its financial impact, and military violence in countries like Ukraine, Ethiopia, and Afghanistan, IECMH is becoming a focus of more and more coverage.

"Infant mental health" refers to how well a child develops socially and emotionally from birth to three, and begins even before our birth. It is inextricably linked to the mental and physical health of a baby's parent or caregiver.

Understanding infant mental health is the key to preventing and treating the mental health problems of very young children and their families. It also helps guide the development of healthy social and emotional behaviors. For 45 years, ZERO TO THREE has been transforming the field of Infant and Early Childhood Mental Health (or IECMH) through a deep commitment to the relationships between caring adults and the babies whose lives they touch, the foundation of healthy and happy development.

As the world grapples with the stress of the pandemic, its financial impact, and military violence in countries like Ukraine, Ethiopia, and Afghanistan, IECMH is becoming a focus of more and more coverage.

The Washington Post published, Trauma in infancy can have a lingering effect throughout life on the role that early traumas, or Adverse Childhood Experiences, play in our lifelong health and well-being. Our very own Kathleen Mulrooney, Director, Infant and Early Childhood Mental Health Program, weighed in on the important role of parents and others in buffering the impact of trauma:

"The ability of parents or key caregivers to provide protection, to have a co-regulating role when it comes to the stress response is critical," -Kathleen Mulrooney

Additionally, USA TODAY highlighted the need to support the mental health of our youngest children in their article, Is my child too young for mental health counseling? Here's what to know.

For early childhood professionals and others newer to the idea of IECMH, Kathleen and Gwen Doland, Clinical Manager for ZERO TO THREE's Infant and Toddler Mental Health Program, break down the basics of infant mental health through the lens of child welfare:

IECMH Resources

The Fundamentals of Infant-Early Childhood Mental Health These articles provide infant-early childhood mental health professionals with an understanding of effective promotion, prevention, and treatment strategies.

Caring for Mental Health in Early Childhood Education Settings (Member-Exclusive Resource) This issue of the ZERO TO THREE Journal represents a unique collaboration between ZERO TO THREE and the National Association for the Education of Young Children (NAEYC) to collectively focus our respective journals on the emotional health of infants and toddlers. Perhaps more than ever, mental health has been on the minds of many over the past year, and this issue includes what we know from research about the emotional health of infants and toddlers and the adults who care for and educate them.

Infant and Early Childhood Mental Health (IECMH) Policy Series This series of ZERO TO THREE briefing papers on infant and early childhood mental health policy are designed to generate awareness, interest, and action among federal and state policymakers, behavioral health administrators, and advocates.

EXPLORE

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infant and early childhood mental health

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Do babies have mental health needs? Check the headlines. - ZERO TO THREE

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As the world grapples with the stress of the pandemic, its financial impact, and military violence in countries like Ukraine, Ethiopia, and Afghanistan, IECMH is becoming a focus of more and more coverage. IN THIS RESOURCE IECMH Resources "Infant mental health" refers to how well a child develops socially and emotionally from birth to three, and begins even before our [...]

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Infant and Early Childhood Mental Health Consultation

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Infant and Early Childhood Mental Health Consultation

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Children and families count on caregivers to keep children safe when the unexpected happens. Child Care Aware® of America is here to help you prepare for and respond when emergencies arise.

Featured Sections

CCR&R Search

Looking for child care? Your local CCR&R agency can help you find options near your home or work.

State by State Resources

Find your state's resources for child care, financial assistance, health and social services and more.

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Children and families count on caregivers to keep children safe when the unexpected happens. Child Care Aware® of America is here to help you prepare for and respond when emergencies arise. Featured Sections Looking for child care? Your local CCR&R agency can help you find options near your home or work.

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When We Are Scared by Chandra Ghosh Ippen Handout

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When We Are Scared by Chandra Ghosh Ippen Handout

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When We Are Scared by Chandra Ghosh Ippen Video

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When We Are Scared by Chandra Ghosh Ippen Video

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When We Are Scared by Chandra Ghosh Ippen

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Helping Children Cope with Traumatic Events

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Helping Children Cope with Traumatic Events

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Whether a child has personally experienced trauma, has merely seen the event on television, or has heard it discussed by adults, it is important for parents and caregivers to be informed and ready to help if reactions to stress begin to occur.

Below are some resources child care providers and parents can use in their work with children who have faced a disaster or traumatic event:

Helping Children Cope with Media Coverage

Tips for Parents and Caregivers

Social-Emotional R esources

Supporting Children Who Have Faced Trauma Infographic (Click to view the full infographic and use your browser to zoom in if needed).

Books for Helping Children Cope

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Helping Children Cope with Traumatic Events

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Below are some resources child care providers and parents can use in their work with children who have faced a disaster or traumatic event: Helping Children Cope with Media Coverage Disaster and Community Crisis Center: Helping Your Child Cope with Media Coverage of Disasters: A Fact Sheet for Parents (PDF download) KidsHealth: How to Talk to Your Child About...

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Home Children of all ages can experience the impact of trauma. When events such as parental incarceration, family separation, abuse or neglect, the illness or death of a parent or sibling, or natural disasters occur early in life, they weigh on children both emotionally and physically.

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 Supporting Families: Young Children and Gun Violence

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 Supporting Families: Young Children and Gun Violence

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Mass shootings and everyday gun violence involving young children is heartbreaking and all too common. We share the following resources to help parents and professionals meet the unique needs of infants and young children and address the effects of trauma in early childhood.

Family and community violence, natural disasters, and traumatic life events touch the lives of even the youngest children. Even when families are not directly involved, they can be affected through media coverage of frightening images and feel a heightened sense of vulnerability and stress.

Caregivers and early childhood professionals play a vital role in helping restore and maintain emotional safety, particularly after trauma. These resources can help guide parents and professionals as they cope with these events themselves, and serve as a buffer for young children.

Featured Book

Child psychologist and ZERO TO THREE Board Member, Dr. Chandra Gosh Ippen, published Once I Was Very, Very Scared to help children and grown-ups (caregivers, teachers, and early childhood professionals) understand how stress can affect children and ways to help them.

Recommended on NPR by Dr. Melissa Brymer of UCLA/Duke University National Center for Child Traumatic Stress, she cites how animals throughout the book offer the opportunity for kids to point to different feelings they may have and each animal's different way of coping with their feelings.

Free PDF downloads of the book and related resources such as finger puppets and coloring sheets are available in both and .

Find more recommended books for families facing tough times.

ZERO TO THREE Resources
A Big Impact on Little Kids: Understanding How Traumatic Experiences Affect Very Young Children
Young children are complex human beings who react to situations in different ways depending on their age, stage of development, and temperament. Your sensitive response can help your child cope during a difficult time.
Little Listeners in an Uncertain World
Tips for understanding what young children are thinking and feeling during times of crisis, and suggestions for how to help them cope during a difficult time.
Helping your Toddler Cope with Grief and Death
As hard and painful as it can be to answer questions about death, it's an important way that toddlers develops an understanding of what has happened.
Shelter from the Storm: Resources for Early Care and Education Professionals
This comprehensive guide provides detailed resources for helping both adults and children cope with disasters. From understanding physical responses to trauma to responding to a child's challenging behavior as a result of trauma, these practical tips can help children feel safe and secure. Available in both English and Spanish.
Mindfulness in Early Childhood
For both adults and children, practicing mindfulness can help reduce stress, bolster psychological functioning and assist in a return to wellness following adversity.
Responding To Violence, Disaster and Trauma | Journal Vol34 No2
Early life experiences impact later development and it is urgent to address the needs of very young children and their families who are suffering due to violence, disaster, or trauma. Creating effective systems of support requires comprehensive and accessible approaches to identification and treatment, and public policies that help children and families and protect society.

Partner Resources
What to Say if a Kid Asks, "What Does It Feel Like to Die?" and Other Questions About Mass Shootings
Psychologist and ZERO TO THREE Board Member Dr. Chandra Ghosh Ippen explains how children may process death differently, and why it's important to think of yourself as a "catcher" in difficult conversations.
Tips for How to Talk to Children About School Shootings
Save the Children 's emergency response experts offer tips to help you talk to children about school shootings.
Community & Gun Violence
Sesame Street in Communities provides a variety of tools for children and families directly affected by violence in their own neighborhoods.
Crisis and Disaster Resources
Children and families count on caregivers to keep children safe when the unexpected happens. Child Care Aware of America has resources to help adults respond when emergencies arise.

Coping After Mass Violence and Assisting Parents/Caregivers in Coping with Collective Traumas

These National Child Trauma Stress Network fact sheets offer strategies for parents and caregivers in coping with trauma, provides insight into common reactions children and families may be experiencing after a mass violence event, and outlines what they can do to take care of themselves.
Helping Children and Families Cope After a Disaster
This booklet by Dr. Joy D. Osofsky, PhD and Howard J. Osofsky, PhD supports parents and children in understanding reactions to trauma and healing from traumatic events.
How to Talk to Your Children About Conflict and War
Children always look to their parents and caregivers for a sense of safety and security - even more so in times of crisis. UNICEF provides eight tips to support and comfort children.

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Supporting Families: Young Children and Gun Violence

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Mass shootings and everyday gun violence involving young children is heartbreaking and all too common. We share the following resources to help parents and professionals meet the unique needs of infants and young children and address the effects of trauma in early childhood.

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Many early childhood educators are likely to encounter young children who have experienced trauma on a daily basis.