Childhood adversity increases risk for long-term health and behavioral issues.

The signs of toxic stress are many and varied, as multiple systems in our bodies are affected, including the nervous system, hormonal system and immune system.

One of the most common signs of toxic stress in children is behavioral problems. In young children this can manifest as crying more than usual, becoming extra clingy, regressing to bed wetting or baby talk, or developing new fears. In older children, behavioral symptoms could include learning difficulties, juvenile offending, substance abuse, suicidality, and risky sexual behavior.

It is important to note that although behavioral symptoms are common, some children may not exhibit them. However, that does not mean that their brains and bodies are not been affected by ACEs. Children exposed to ACEs may also exhibit physical health issues like asthma, sleep disturbances, frequent infections, frequent headaches or stomach aches.

Many children can experience adversity but stable and nurturing adult relationships can help protect them from toxic stress. However, science indicates that in the absence of caring, supportive relationships even adults who have survived a difficult childhood and achieved academic, financial or social success later in life often struggle with significant health issues. Children at risk may not exhibit behavioral symptoms but that does not mean their brains and bodies are not being affected by toxic stress. This latency of ACEs and toxic stress affecting adult health has made it difficult to connect the dots – but it is now clear that early identification can have significant health impacts later in life.

In order for parents to be a buffer for their child’s stress, they have to have healthy stress management themselves. Self-care is not “selfish” — rather it is essential for helping parents/caregivers be healthy, stable, caring adults and provide the support kids need.

Trauma-informed care is an approach that understands the impact that trauma can have on the body, mind and relationships. This understanding is incorporated into care and treatment, and focuses on improving a person’s overall wellness, versus simply treating the symptoms, such as mental illness. In addition, research has shown that trauma-informed care should also include consideration of the health impacts of adversity.

Resilience is the ability to overcome stress and adversity while maintaining normal psychological and physical functioning. It is the result of a combination of individual characteristics, social and environmental protective factors. Some ways that adults can help children build resilience include being a supportive and positive influence in the child’s life, helping to buffer them from adversity, supporting the development and practice of self-regulation skills, and championing health-promoting activities like regular physical activity, quality sleep, good nutrition and mindfulness.

There are many things you can do to relieve stress. At the top of the list are the basics: regular sleep, nutrition and exercise. Physical activity not only helps you stay fit, but releases good chemicals in your body that can energize you and lift your moods. Other effective stress-relieving tactics include practicing mindfulness and cultivating healthy relationships and working with a therapist.

Establishing good sleep practices supports good overall health. Childhood adversity is associated with changes to the brain, immune system, hormones and DNA regulation. Healthy sleep enhances the effectiveness of connections between brain cells, improves immune functioning, helps the body process and reduce stress hormones and is protective against wear and tear on our DNA. Adequate sleep leads to improved attention, behavior, learning, memory, emotional regulation, quality of life, and mental and physical health. Some healthy sleep habits include establishing a consistent bedtime routine, incorporating physical activity into your day, cutting down on screen time, and creating a cool, quiet, relaxing bedroom environment.

Childhood adversity is associated with impaired learning and frequent infections in children. Exercise can improve learning, the immune system, brain development, and reduce stress. Being more physically active can be a family affair, providing an opportunity for families to spend more time together. Determine what activities your child enjoys, model more active behavior yourself, and provide a safe environment for the activities. In addition, provide toys like balls and jump ropes that encourage physical activity, and limit screen time.

Research shows that proper nutrition can help the body’s immune system better manage stress. Childhood adversity is associated with impairments in cognitive and physical development in children. Good nutrition combined with engaged caregiving can mitigate risks for poor cognitive, motor, and social functioning and help children to adapt in times of adversity. Some ways you can encourage your child to eat healthier include:

• Include fruits and vegetables with each meal (fresh, frozen or canned)
• Involve your child in healthy meal planning, shopping and cooking
• Eat breakfast that incorporates fruit and whole grains
• Eat together as a family as often as possible
• Drink water with every meal and snack, and before and after physical activity

Childhood adversity can negatively impact the mind and body. Research shows that mindfulness can help reduce stress hormones and feelings of stress, elevate mood, improve immune function, reduce pain, build resilience, enhance personal relationships, support brain growth and function, sharpen cognition, improve memory, and enhance learning.

Mindfulness is being aware in the present moment. It includes being aware of feelings, thoughts, and how the body feels, without bringing in judgement. You can be mindful in any moment of your life — while talking on the telephone, playing with your child, washing the dishes, driving home, and exercising.

Mindfulness may be cultivated through proven techniques, like meditation. Meditation may involve finding a quiet place to sit comfortably, noticing how your body feels, paying attention to your breathing, and bringing your mind back to the present moment when it wanders.

There may be a time when you will need additional support as a parent/caregiver. Working with healthcare professionals, including your pediatrician and mental health professionals, can be incredibly beneficial. Treatment may help bring greater awareness and understanding of the impact of adversity and trauma on your child and family, strengthen the parent-child relationship, improve individual self-regulation skills and parent-child co-regulation capacities, stabilize behaviors and mood, and ultimately restore levels of functioning in development, daily activities, and adaptive coping.

Many families begin exploring mental health services by discussing concerns with their child’s pediatrician, who may connect them to a mental health professional. When choosing the right professional, it is important that s/he has experience working with children and families, uses trauma-focused evidence-based practices (i.e. treatments supported by research), and is accessible (e.g., easy to get to/located relatively nearby, has office hours that work for your family).

Remember as part of your child’s treatment, the mental health professional will probably ask for your participation and cooperation. Your involvement is extremely important to the recovery of your child and the well-being of your family.