Helping Youth Declutter Stress This Spring

Signs of stress in kids and teens

Stress doesn’t always show up as “I’m stressed.” Instead, young people may express it through behavior, mood, or physical changes, such as:

• Emotional reactions: Irritability, frustration, tearfulness, or mood swings
• Withdrawal: Pulling away from activities, friends, or family
• Restlessness: Difficulty concentrating, fidgeting, or sensory overload
• Changes in sleep or eating: Trouble sleeping, overeating, or low appetite
• Avoidance of responsibilities: Neglecting chores, hygiene, or schoolwork

Recognizing these signs early helps caring adults step in with empathy and support.

Decluttering stress at home: Tips for families

Families can use many of the same tools we promote in youth programs to support stress management at home:

1. Establish predictable routines
   Regular mealtimes, bedtimes, and daily responsibilities help youth feel supported.
2. Encourage small wins through organization
   Breaking tasks into manageable pieces like making a bed, organizing a backpack, or setting a five-minute cleanup timer.
3. Prioritize movement and outdoor time
   Walking, bike rides, sports, or free play outdoors offer a natural stress relief.
4. Create tech-free moments
   Screen breaks before bed or during family time help youth reset and reconnect.
5. Teach coping skills together
   Practice deep breathing, journaling, stretching, or mindfulness and model these strategies as adults.
6. Validate feelings
   Let youth know it’s okay to feel overwhelmed and that trusted adults are there to listen and help problem-solve.

Spring offers a natural opportunity to reset routines, practice mindfulness, and try new approaches to supporting youth and family well-being. By helping young people declutter both their physical and mental spaces, we empower them with tools for managing stress now and building resilience for the future.

If you are looking for ways to take Mindfulness a step further for the young people in your life the 4-H Mindful Me program brings research-based mindfulness and emotional regulation tools directly into classrooms and youth programs. Designed to build focus, self-awareness, and coping skills, Mindful Me helps young people develop healthy habits that support learning, relationships, and overall well-being. Johnson County 4-H Agents partner with schools to deliver engaging, age-appropriate lessons that empower youth with lifelong skills for managing stress and emotions. Contact the 4-H Team at joco4h@jocogov.org.

by Lexi Ray, 4-H Youth Development Agent, 2026