When children feel overwhelmed, frustrated, or overstimulated, it’s important to teach them effective ways to calm down without relying on screens. While tablets and TVs may seem like an easy solution, they don’t always address the root of a child’s emotional distress. Helping kids develop self-soothing strategies fosters emotional regulation and independence. Here are some screen-free ways to help your child calm down and regain control.
1. Deep Breathing Exercises
Teaching kids how to take slow, deep breaths can be incredibly effective in calming their emotions. Deep breathing helps regulate their nervous system, reducing feelings of stress or anger.
How to Do It:
Guide your child through simple breathing exercises like “smell the flower, blow out the candle.” Inhale deeply through the nose for four counts, hold for four, and exhale through the mouth for four.
2. Create a Calm-Down Kit
A calm-down kit filled with sensory and soothing items can help distract and regulate a child during emotional moments.
What to Include:
- Stress balls or fidget toys
- Colouring books and crayons
- A small stuffed animal for comfort
- Lavender-scented sachets for relaxation
- Noise-cancelling headphones or calming music
3. Practice Mindfulness Activities
Mindfulness helps children focus on the present moment and reduce their feelings of being overwhelmed.
How to Do It:
Engage your child in simple mindfulness activities like noticing five things they can see, four they can touch, three they can hear, two they can smell, and one they can taste. This “5-4-3-2-1” grounding technique can be very calming.
4. Try Progressive Muscle Relaxation
This method involves tensing and relaxing different muscle groups to release physical tension.
How to Do It:
Ask your child to tighten their fists, hold for five seconds, and then slowly relax. Move on to other muscle groups, like their shoulders, legs, and toes.
5. Provide a Quiet Space
Having a designated calm-down corner or area where your child can retreat when they feel upset can help them decompress.
How to Set It Up:
Include soft cushions, a favourite blanket, books, or a sensory tool like a glitter jar. Make it a positive space where they feel safe and can reset their emotions.
6. Get Active
Physical activity can help release pent-up energy and improve mood. Movement stimulates the production of endorphins, which naturally help reduce stress.
Ideas:
- Jumping jacks or skipping rope
- A short dance session to their favourite song
- Going for a walk or running around outside
- Yoga poses designed for kids
7. Use Art as a Creative Outlet
Art activities can provide a constructive way for kids to express their feelings and focus their energy.
What to Try:
- Drawing or painting how they feel
- Using playdough or clay to mould emotions into shapes
- Journaling or writing a short story about their experience
8. Offer a Sensory Experience
Sensory activities can be incredibly calming for kids, helping them ground themselves and focus on their physical senses.
Ideas:
- Running their hands through a bin of rice, sand, or kinetic sand
- Playing with slime or a stress ball
- Wrapping them in a weighted blanket for a comforting hug-like sensation
9. Read a Book Together
Reading together can help redirect your child’s attention and create a calm, bonding moment.
Suggestions:
Choose a favourite book or a story with a soothing tone. Allow them to hold the book and turn the pages, giving them control over the activity.
10. Use Music and Sound
Soft, calming music can have an instant relaxing effect.
How to Use It:
Play soothing tunes, nature sounds, or white noise. Encourage your child to hum or sing along if it feels natural for them.
11. Encourage Positive Self-Talk
Teach your child to replace negative thoughts with calming, reassuring ones.
How to Do It:
Have them repeat phrases like, “I am safe,” “I can handle this,” or “This feeling will pass.” You can model this by speaking the affirmations alongside them.
12. Give a Big Hug
Physical touch can help regulate a child’s emotions by releasing oxytocin, a hormone associated with feelings of comfort and safety.
How to Do It:
Offer a gentle hug or hold their hand, letting them feel your presence and support. Make sure to ask if they want a hug, as some children may prefer space.
13. Play a Simple Game
Games can be a great distraction and help redirect a child’s focus.
Ideas:
- “I Spy” to engage their observation skills
- A quick round of rock-paper-scissors
- Simple card games like Go Fish
14. Let Them Name Their Feelings
Helping your child identify and name their emotions can make those feelings seem less overwhelming.
How to Do It:
Ask questions like, “Are you feeling angry, sad, or worried?” Use a feelings chart or emojis if they struggle to articulate their emotions.
15. Model Calm Behaviour
Children learn emotional regulation by watching their parents. If you stay calm during stressful moments, your child is more likely to mirror that behaviour.
How to Do It:
Speak in a low, steady tone and demonstrate patience when addressing their feelings. Take deep breaths if you feel stressed, showing them how you manage your emotions.
Conclusion
Helping kids calm down without a screen is all about equipping them with practical tools to manage their emotions. Teaching these strategies not only fosters emotional resilience but also strengthens your bond as they learn to rely on healthy, constructive ways to handle stress. These methods may require some patience and repetition, but over time, they’ll empower your child to self-soothe and navigate their emotions independently.
FAQs
1. Why avoid screens when helping kids calm down?
Screens can provide a temporary distraction but don’t teach kids how to process and regulate their emotions. Over-reliance on screens can hinder their ability to develop self-soothing skills.
2. How long does it take for a child to calm down?
This varies depending on the child and the situation. Using techniques like deep breathing or a quiet space can help shorten the time it takes for them to relax.
3. What if my child resists calming activities?
Be patient and consistent. Offer a choice of calming techniques to see which one resonates with them. Over time, they’ll become more comfortable using these strategies.
4. Are calm-down strategies age-specific?
Many strategies, like deep breathing or sensory activities, work across ages. Tailor activities to your child’s developmental level to ensure they are engaging and effective.
5. Can these strategies help with bedtime struggles?
Yes, many of these techniques, such as deep breathing, reading, or listening to calming music, are excellent for helping children wind down before bed.
