75 Science-backed calm down strategies for kids that are easy, engaging, and will help your child develop strong emotional regulation skills. Read on and then grab your free printable of 75 calming techniques to have on hand when your child’s anger or anxiety takes over.
When it comes to children’s emotional development you’re going to be hard-pressed to find another skill as important (and as predictive of future success) as emotional regulation. Due to your child’s immature nervous system and still under major construction, developing frontal cortex, it makes sense that they often lack the skills that help them to successfully manage their emotions and feelings (and if you’re being honest, I bet you’d say you’re still working on this particular ability too- even as an adult!).
One of the most helpful things you can do as a parent (and when it comes to how to raise an emotionally intelligent child) is to support your child in exploring different calming strategies for kids that help foster your child’s emotional regulation. You may have mistakenly assumed that these skills would appear naturally on their own, but it’s only through a lot of trial and error, repetition and teaching, that your child will develop strong Emotional regulation skills and the ability to consistently seek out healthy coping and calming techniques when experiencing intense emotions.
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What makes this list of calm down strategies for kids different?
You might be wondering what makes these calming strategies for kids different than others you’ve tried. These techniques are proven effective and are research-backed because they:
1) Are grounded in the neuroscience of emotional regulation, or how your child’s brain functions when processing stress and intense emotion
2) Include activities that utilize co-regulation, or a child’s need to have close connected support from a caregiver in order to return to a physiologically regulated state
3) Focus on physical movements that provide calming and organizing sensory input to the brain and nervous system
Check out or PIN for later: Anger management for kids: A child therapist’s no Fail Secrets to Calm VIDEO
75 calming strategies for kids that they’ll love!
Breathe. We have to start with this one because it’s powerful. Breathing exercises for kids are the quickest and most efficient way to disengage your child’s limbic system and decrease stress bodies stress response.
Cuddle with a warm compress (my kids love these cute animal ones).
Play/cuddle with a pet.
Write a letter. Write a letter to someone you’d like to share your feelings with, or about a challenging topic or situation.
Breathe in a favorite scent. Essential oils work amazingly for this! The brain’s olfactory center overlaps with areas that control emotions, so scent has a major impact on our emotions. Here are some safe, kid-friendly options we love!
Count your heartbeats.
Get wrapped up tight in a blanket like a burrito.
Tell a grown-up what you need.
Draw/color what your feelings would look like.
Squeeze something (these are the best squishies that don’t break!) The reason ‘squeeze balls’, putty, squishes work is they send the brain calming proprioceptive sensory input (from compressing the joints). Try it yourself and you’ll feel what I mean!
Do animal walks (bear, crab, frog jumps etc).
‘Yell your anger’ into a pillow/blanket/sleeve.
Watch an animal. Animal watching is a great way to teach mindfulness with kids
Make a fort to hide in.
Cuddle up with a cozy blanket.
Do a handstand. Inversion (or handing upside down) is a proven technique that quickly affects the autonomic nervous system, slowing down the body’s stress response.
Try a short guided meditation for kids (learn more about other mindfulness activities for kids).
Blow bubbles. The deep breathing required helps calm the nervous system.
Do wall push-ups. This provides proprioceptive input that helps organize the brain.
Listen to calming music or nature sounds.
Use a weighted blanket or lap pad.
Practice progressive muscle relaxation.
Do a body scan meditation.
Use a calm-down jar (glitter jar).
Squeeze stress balls or play with therapy putty.
Jump on a trampoline or bounce on an exercise ball.
Do yoga poses for kids.
Practice mindful coloring.
Use a fidget toy or spinner.
Take a warm bath or shower.
Use a weighted stuffed animal.
Practice tapping (Emotional Freedom Technique).
Do cross-body movements (like touching opposite elbow to knee).
Use a sensory bin with rice, beans, or water beads.
Blow up balloons and let them go.
Do a puzzle or building blocks.
Read a favorite book.
Use a weighted vest or lap pad.
Practice deep pressure massage.
Do animal yoga poses.
Use a calm-down corner with favorite comfort items.
Practice mindful eating with a small snack.
Do a scavenger hunt around the house.
Use a body sock or stretchy fabric tube.
Practice mindful walking.
Do a craft or art project.
Use a weighted lap snake.
Practice mindful breathing with a pinwheel.
Do a nature walk and collect items.
Use a vibrating pillow or massager.
Practice mindful listening to different sounds.
Do a sensory bottle activity.
Use a weighted blanket for sleep.
Practice mindful smelling with different scents.
Do a sock toss game.
Use a therapy swing or hammock.
Practice mindful tasting with different foods.
Do a texture exploration activity.
Use a weighted stuffed animal buddy.
Practice mindful touching with different textures.
Do a balance beam or line-walking activity.
Use a vibrating massager on hands or feet.
Practice mindful movement to music.
Do a finger painting activity.
Use a weighted blanket for movie time.
Practice mindful breathing with bubbles.
Do a playdough or clay sculpting activity.
Use a weighted lap pad during reading time.
Practice mindful observation of clouds or stars.
Do a sensory walk with bare feet.
Use a vibrating pillow during quiet time.
Practice mindful breathing with a stuffed animal on the belly.
Do a water play activity with different temperatures.
Use a weighted blanket during car rides.
Practice mindful breathing with a breathing buddy app.
The power of breathing exercises for kids cannot be overstated. When children learn to control their breath, they gain a powerful tool for managing their emotions. Deep breathing activates the parasympathetic nervous system, which helps calm the body’s stress response. By teaching kids simple breathing techniques like “balloon breathing” or “dragon breathing,” you’re giving them a lifelong skill for emotional regulation.
Co-regulation with a caregiver is another crucial element in helping children develop emotional regulation skills. When a child is upset, their nervous system is dysregulated. By providing a calm, regulated presence, you help your child’s nervous system return to a balanced state. This might involve holding them, speaking in a soothing voice, or simply sitting quietly nearby. As children experience this co-regulation repeatedly, they begin to internalize these calming strategies and can eventually self-regulate more effectively.
Physical movements can have a profound impact on calming the brain and nervous system. Activities that provide proprioceptive input (deep pressure to the joints and muscles) or vestibular input (movement and balance) can be particularly effective. These types of activities help organize the brain and can quickly shift a child from a state of dysregulation to one of calm. Examples include jumping, swinging, pushing or pulling heavy objects, or even simple activities like squeezing a stress ball.
Your child will develop strong emotional regulation skills through consistent practice with these strategies. As they learn to recognize their emotions and choose appropriate calming techniques, they’ll become more resilient and better equipped to handle life’s challenges. You’ll have a collection of effective calming strategies to support your child whenever they need it. Whether it’s a tough day at school, a sibling conflict, or just feeling overwhelmed, you’ll have tools at your fingertips to help your child navigate their emotions.
Your child will learn to manage their emotions and develop healthy coping mechanisms that will serve them well into adulthood. By teaching these skills early, you’re setting your child up for success in relationships, academics, and future careers. Emotional regulation is a foundational skill that impacts every area of life, and by investing time in teaching these strategies now, you’re giving your child a precious gift that will benefit them for years to come.
From assuming emotional regulation skills will appear naturally to understanding the need for teaching and support, we’ve explored the importance of actively helping children develop these crucial abilities. From feeling overwhelmed to finding effective calming strategies, you now have a comprehensive toolkit to support your child’s emotional development. From recognizing the importance of emotional regulation to exploring research-backed techniques, you’re now equipped to make a real difference in your child’s life.
Remember, every child is unique, and what works for one may not work for another. It’s important to experiment with different strategies and observe how your child responds. With patience, consistency, and a willingness to learn alongside your child, you can help them develop the emotional regulation skills they need to thrive.
