3-3-3 grounding rule suggested as a healthy calming technique for young children

Age-appropriate communication styles and coping strategies are advised to manage stress and anxiety.

1 April 2026; Ras Al Khaimah, UAE

As regional tensions and constant news updates create a sense of uncertainty for many families, mental health experts are advising parents to pay close attention to how children are responding emotionally and to use age-appropriate strategies to help them manage stress and anxiety.

According to Ms. Zobia Amin, Clinical Psychologist at RAK Hospital, feelings of stress, anxiety or emotional unease are natural responses when individuals are exposed to unsettling situations.

“Feeling anxious, stressed or emotionally unsettled is the body’s way of maintaining balance as it responds to perceived threats or uncertainty,” said Ms. Amin. “While adults may be able to rationalise what is happening, children are particularly vulnerable to stress because they process information differently at different stages of development.”

She explains that children’s reactions to stressful situations often vary depending on their age, making it important for parents to use different communication styles and coping strategies for each age group.

Recognising Stress in Young Children

Children between 0 and 5 years old may show signs of stress through behaviours such as clinginess, tantrums, sleep disturbances or increased irritability. For this age group, Ms. Amin recommends reassuring physical presence and emotional comfort.

“Maintaining familiar routines, speaking in a calm tone and limiting children’s exposure to frightening news or conversations can help create a sense of safety and stability,” she explained.

Younger children often respond well to sensory grounding techniques that help redirect their attention and calm their nervous system.

One effective approach is the 3-3-3 grounding rule, which encourages children to identify:

Three things they can see

Three sounds they can hear

Three parts of their body they can move

“This simple activity helps children shift their focus from fear or anxiety to their immediate surroundings, helping them feel more grounded and secure,” Ms. Amin added.

Parents can also help calm young children by offering comfort items such as favourite toys, wrapping them in a blanket, playing soothing music, or encouraging physical activity such as running, dancing or jumping to release anxious energy.

Creative expression can also be helpful. “Children often express emotions through drawing or play when they cannot verbalise what they are feeling,” Ms. Amin said. “A child who draws rain, storms or dark imagery may be expressing feelings of fear or sadness.”

Supporting School-Age Children

Children aged 6 to 12 years may react differently, often asking many questions, showing heightened sensitivity to loud sounds, or worrying about potential dangers.

For this age group, parents should provide simple and honest explanations appropriate to their level of understanding.

“Allow children space to express their thoughts and concerns without dismissing their feelings,” Ms. Amin advised. “Activities such as play, drawing or storytelling can help children process their emotions in a healthy way.”

Helping Teenagers Manage Anxiety

Teenagers aged 13 to 18 years may display stress through irritability, withdrawal, or excessive checking of social media and news updates.

“Adolescents are more aware of global events and may feel overwhelmed by the constant flow of information,” Ms. Amin explained.

Parents can support teenagers by maintaining open communication and listening without judgment. Encouraging healthy coping habits—such as journaling, exercise, hobbies and regular family time—can help teenagers process their emotions more constructively.

Practical Coping Strategies for Older Children and Adolescents

Ms. Amin recommends several techniques to help older children and teenagers manage stress:

Deep breathing exercises – inhaling slowly through the nose, holding the breath for three to five seconds, and exhaling through the mouth

Journaling – writing down worries or emotions to organise thoughts

Identifying and naming emotions – recognising feelings such as fear, frustration or sadness

Maintaining consistent routines – especially sleep, meal and study times

Spending quality time with family members

The Role of Parents as Emotional Role Models

Ms. Amin emphasised that children often mirror the emotional responses of their parents. “As parents, it is important to model calm and balanced behaviour,” she said. “Children learn more from what they observe than from what they are told.”

Consistency in rules and communication is equally important. “If parents send mixed signals, children can become confused and anxious,” she explained. “It is also important to validate a child’s feelings. If they are scared, acknowledge their emotions and reassure them that they are safe.”

Simple reassurances such as ‘I am here with you’ or ‘We will get through this together’ can significantly comfort younger children.

Managing Anxiety in Adolescents and Adults

For teenagers and adults alike, Ms. Amin recommends developing greater emotional awareness and adopting healthy coping mechanisms.

This can include:

Reflecting on thoughts and emotions through journaling

Accepting emotions rather than suppressing them

Practising relaxation techniques such as meditation and deep breathing

Maintaining healthy lifestyle habits including regular exercise, balanced nutrition and adequate sleep

She also advises individuals to focus on what they can control rather than becoming overwhelmed by uncertainty. “Try to look at the bigger picture rather than focusing only on negative possibilities,” Ms. Amin said. “Preparing for situations within our control and maintaining a logical, balanced perspective can help reduce unnecessary stress.”

As families navigate uncertain times, Ms. Amin believes that open communication, emotional reassurance and healthy coping strategies can play an important role in supporting the mental wellbeing of both children and adults.

For more information, please visit www.rakhospital.com