75 Science-Backed Ways to Help Kids Calm Down: Simple and Fun Techniques for Building Emotional Regulation Skills
Explore this collection of 75 calming methods that are easy and enjoyable, designed to help your child develop strong emotional regulation skills. Don’t forget to download your free printable of these calming techniques for when your child struggles with anger or anxiety.
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When it comes to a child’s emotional growth, few skills are as crucial or as strongly linked to future success as emotional regulation. Given that children’s nervous systems are still developing, it’s not surprising that they often struggle to manage their emotions effectively. Let’s be honest, even adults continue to work on this skill!
As a parent, one of the best ways to nurture an emotionally intelligent child is by encouraging them to try different calming strategies. These strategies aid in building emotional regulation. It’s a common misconception that children naturally develop these skills on their own; in reality, they need guidance, practice, and repetition to truly master them.
You might wonder what distinguishes these techniques from others you’ve attempted. These methods stand out because they are research-backed and:
1. Grounded in the neuroscience of emotional regulation—understanding how your child’s brain processes stress and emotions.
2. Incorporate co-regulation—recognizing a child’s need for close support from a caregiver to help them regain a calm state.
3. Emphasize physical activities that deliver calming sensory input to the brain and nervous system.
Check out or save this resource: Anger Management for Kids: A Child Therapist’s Fail-Proof Secrets to Calm
Let’s start with a powerful one: breathing exercises are the fastest and most efficient way to calm your child’s stress response by disengaging their limbic system.
Another technique: Write a letter about your feelings or a challenging situation to someone you’d like to share with.
Essential oils can be wonderfully effective! The brain’s sense of smell is closely linked to emotions, making scents a powerful emotional tool. Here are some safe, kid-friendly options we recommend.
Squeeze balls, putty, and squishes deliver calming sensory input by compressing the joints. Try it, and you’ll understand!
Watching animals is a fantastic way to introduce mindfulness to kids.
Inversion (hanging upside down) is a proven technique that quickly soothes the autonomic nervous system and reduces stress.
Try this sensory grounding exercise: Name five things you can see, four things you can hear, three you can touch, two you can smell, and one you can taste. This practice helps ground us in our senses, easing an overactive emotional mind.
Holding or watching nature (even on TV) can have soothing effects on the brain—a quick and easy way to provide calming sensory input.
Related read: The 50 Most Epic Anger Management Tools for Kids
Another related read: 10 Anxiety Symptoms in Children That Most Parents Miss
Focusing on gratitude helps calm and soothe the brain’s emotional center.
The ‘prone position’ technique can help regulate your nervous system by lying flat on your stomach.
(Discover 40 Benefits of Outdoor Nature Play for Kids)
Engaging in cognitive tasks can deactivate the emotional center (amygdala) and activate the ‘thinking center’ (frontal lobes) in your child’s brain.
Read or save: The Best Thing You Can Do to Help an Angry Child
There isn’t a ‘one-size-fits-all’ method for children’s emotional development. Each child has different needs to help them regain control over their emotions, and these can change with their development, seasons, or age.
Helping your child understand how to care for their mind and body during emotional highs is a vital part of raising an emotionally intelligent child. This list of calming techniques will kickstart that journey!
Don’t miss out on your free printable of calming strategies! Remembering all 75 techniques is tough, so keep this handy.
Here’s a sneak peek…
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This post was first published on 1/30/2020 and has been updated since.
About Angela Pruess LMFT
Welcome! I’m Angela, a Licensed Children’s Mental Health Professional, Positive Parenting Coach, and mom to spirited kids who teach me and challenge me daily. I believe every child deserves to live their best life, and emotional health is the key to lifelong success and happiness. Learn more about me and the Parents with Confidence manifesto.
