For children and teens with eczema (atopic dermatitis), stress can trigger symptoms to flare-up. Plus, eczema flares can be stressful all by themselves! The intense itching and scratching cycle can make the flare last longer.
Don't mind the itch: strategies that can help
Help your child take their mind off the itching or other sources of stress by trying the following strategies. Of course, the itch won't magically disappear. But the following strategies can help focus on anything else but being itchy. (Also see "Eczema & Mental Health: 5 Ways to Suppport Your Child.")
Distraction
Younger children respond well to planned distraction, but older children can benefit as well. When your child is itchy, give them fun activities to do. Read to your child. Take them for a walk. Have them go on a scavenger hunt. You can compile a basket of distractions like stress balls, puzzles, air bubble packing to pop, mini games, or other interesting objects.
For older children, try distractions such as drawing, tongue twisters, building or stacking games, and completing crossword- or sudoku-type puzzles.
Competing response
Like distractions, you can teach your child a competing response (sometimes called habit reversal training). This is simply replacing one behavior with a more desirable behavior.
Instead of scratching or picking at their skin, you might have your child gently pat the itchy spot or snap their fingers. Or, you may give them a piece of foam to pick apart or a smooth stone to rub. Playing a guitar or other musical instrument has been shown to calm children and keep their hands busy, too.
Guided imagery
To take your child's focus off their eczema or a stressful situation, help them practice guided imagery. Guided imagery is a type of meditation that involves thinking of positive images or events. This includes what your child sees and what they experience with their senses like touch, sound and smell. For example, instead of focusing on itchy skin, your child could imagine cool water running across their skin, or they could think about a favorite memory.
Relaxation techniques
Here are relaxation techniques and other physical activities that can help your child relax and boost their mood.
Deep breathing
Deep or relaxed breathing is a common strategy that kids can use to relax. With this technique, you can have your child take slow, even breaths in through the nose and out through the mouth. Think of filling up your belly with air like a balloon and then letting the air flow out. This helps your child get more oxygen and activates the body's relaxation response.
Muscle relaxation
Progressive muscle relaxation is the tensing and relaxing of different muscle groups throughout the body. Have your child start by holding one muscle tight for a few seconds and then relax it. For example, they can curl and uncurl their toes. They can do this with each of their muscles, working their way up from the feet through the rest of the body.
Squeezing their eyes closed, clenching and unclenching their teeth, sucking in and pushing out their belly, and "making a muscle" with a bicep are all examples of muscle tension. Have your child focus on the feeling of tension and then release. Muscle relaxation can help children control stress, release anxiety and develop a sense of well-being.
Stretching
Stretching can also help relieve tension. Teach your child some simple, head-to-toe stretches. For example, have them:
Roll their head in a gentle circle
Put their arms up and reach toward the ceiling.
Slowly bend side to side
Stand up straight and roll their shoulders.
Reach for their knees, ankles and then toes.
As your child's flexibility increases, incorporating yoga poses can also be helpful.
Exercise
Exercise releases feel-good brain chemicals called endorphins. It is a great way for your child to release pent-up energy and tension. Getting in shape and being physically active can help children feel better overall. Help your child try relaxing types of physical activity like walking, riding a bike and yoga.
Volunteering
Volunteering can be a valuable distraction and help change your child's focus. Having your child focus on helping others can keep their mind off their symptoms. Introducing your child to volunteerism early can lead to lifelong benefits.
Volunteering boosts self-confidence and a sense of purpose. It also promotes social skills. Along with a decrease in pain intensity, your child's volunteerism can grow empathy and appreciation. This can be calming. In addition, volunteering can connect your child with like-minded individuals or others with similar symptoms.
Mindset
Worry and uncertainty can lead to eczema flares. Help your child learn to focus on things they can control. Show them how to solve little problems and feel the sense of control and accomplishment. Prepare them in advance for changes or possible sources of stress with an action plan to address the problem.
For example, if they need their moisturizer and eczema medicine when they are away from home, help them pack a bag the night before. Use positive language with your child so they have a model for positive thoughts and dealing with problems.
Help them look at problems as a challenge you can solve together. Have them talk through issues they may be having at home or school, and don't forget to celebrate successes.
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