Self-Calming Activities
Self-calming strategies often involve deep breathing, distraction, or mindfulness. Start with this list or find others that work well for you and your child. They key is to teach your child to slow down their breaths and switch their focus from what is causing them distress. You can also use these activities yourself when you need to calm down or destress.
Blowing bubbles
This is a deep-breathing exercise. Instruct your child to imagine that they are blowing bubbles. Have them take a deep breath in and breathe out for 3-4 seconds. They should imagine the bubbles as they blow them. Repeat this 5-10 times.
5-4-3-2-1
This is a distraction and mindfulness strategy. Ask your child to name 5 things that they can see, 4 things they can hear, 3 things they can feel (touch), 2 things they can smell, and 1 thing they can taste.
Finger breathing
This is a deep-breathing exercise. Have your child hold up their hand with their fingers spread out. Using the index finger of the opposite hand, your child should start slowly tracing the outside of their fingers on the outstretched hand. They should breathe in as they go from the base of the finger to the tip, and breathe out as they goes back down.
Count your heartbeats
This is a distraction strategy. Tell your child to count their heartbeats. They can put their hand over their heart or on their pulse (wrist or neck). Tell them to count until they reach 100.