Here are 75 easy, engaging, science-based strategies to help kids calm down and build strong emotional regulation skills. Keep reading, and don’t forget to download your free printable list of these calming techniques, perfect for when your child is experiencing anger or anxiety.
### Table of Contents
When it comes to a child’s emotional growth, emotional regulation stands out as a crucial skill that predicts future success. Given your child’s developing nervous system and still-maturing frontal cortex, it’s understandable that managing emotions can be challenging (and let’s be honest, as adults, many of us are still working on this too!).
As a parent, one of the best ways to raise an emotionally intelligent child is to help them discover various calming strategies. These strategies promote emotional regulation, which doesn’t come naturally but develops through practice, teaching, and experimentation.
You might wonder what sets these calming techniques apart. They’re effective and backed by research because they:
1. Are grounded in the neuroscience of how your child’s brain handles stress and intense emotions.
2. Involve co-regulation, where children need supportive connections with caregivers to reach a calm state.
3. Use physical activities to provide sensory input that calms and organizes the brain and nervous system.
#### Key Techniques:
– **Breathing exercises:** These are the fastest and most effective methods to calm your child’s limbic system and reduce stress responses.
– **Expressive writing:** Encourage your child to write a letter about their feelings or a difficult subject.
– **Aromatherapy:** Essential oils can be powerful, as scent impacts the brain’s emotional centers. Explore kid-friendly options.
– **Proprioceptive activities:** Items like squeeze balls or putty give calming sensory feedback. Try it yourself!
– **Mindfulness through nature:** Observing animals or nature helps teach mindfulness.
– **Inversion:** Hanging upside down is known to quickly impact the autonomic nervous system, reducing stress.
– **5-4-3-2-1 grounding technique:** Identify 5 things you see, 4 things you hear, 3 things you touch, 2 things you smell, and 1 thing you taste to ground your senses and calm emotions.
– **Nature exposure:** Holding a natural object or watching nature videos can also soothe the mind.
– **Gratitude focus:** Encouraging gratitude can ease the brain’s emotional response.
#### Additional Resources:
For more tips, check out these related reads:
– “The 50 Most EPIC Anger Management Tools for Kids”
– “10 Anxiety Symptoms in Children that Most Parents Miss”
– “40 Benefits of Outdoor Nature Play for Kids”
Remember, there’s no single solution for emotional development. Each child has unique needs that change with age and circumstances. Helping them learn to care for their emotional well-being sets the groundwork for emotional intelligence.
To help you get started, we’ve created a free printable list of calming techniques, making it easy to reference when needed.
### About Angela Pruess LMFT
Hi! I’m Angela, a Licensed Children’s Mental Health Professional, Positive Parenting Coach, and mom to spirited kids. They teach me something new every day (and give me a few grey hairs). I firmly believe that every child deserves to thrive, and emotional health is the key to lifelong happiness and success. Learn more about my work and the Parents with Confidence manifesto.
